Wise Man Daily April 2018

5 WAYS YOU CAN STAY HEALTH OVER THE HOT SUMMER MONTHS 

Issue 9 I April 2018 

5 Of The Biggest 

Metabolism 

8 COMMON MISTAKES 

BEGINNERS MAKE WHILE 

BODY 

BUILDING 

MYTHS 

Debunked 

4 UNDERRATED 

AB EXERCISES 

TO TRY TODAY 

9 BRUTAL CROSSFIT 

WORKOUTS 

T H A T W I L L T E S T Y O U 

AN 8-PART 

BEEF 

Manifesto 

April 2018 

4 REASONS WHY YOU ARE HAVING TROUBLE WITH DANDRUFF 1

2 

April 2018

April 2018 3

CONTENTS ISSUE 

9 I APRIL 2018 

07 

08 

15 

22 

28 

37 

43 

50 

EDITOR’S NOTE 


WORKOUTS THAT WILL 

TEST YOU 

5 WAYS YOU CAN STAY 

HEALTH OVER THE HOT 

SUMMER MONTHS 

5 OF THE 

BIGGEST METABOLISM 

MYTHS DEBUNKED 

AN 8-PART BEEF MANIFESTO 

4 REASONS WHY YOU 

ARE HAVING TROUBLE 

WITH DANDRUFF 

5 TIPS FOR BUILDING 

BIG SHOULDERS FOR 

THE SUMMER 

8 COMMON MISTAKES 

BEGINNERS MAKE 

WHILE BODYBUILDING

ISSUE 9 I APRIL 2018 

4 UNDERRATED AB 

EXERCISES TO TRY TODAY 

A 10-GUIDE TO HELP YOU 

DETERMINE WHETHER OR 

NOT YOU ARE BAD IN BED 

7 THINGS TO CONSIDER 

WHEN LOOKING FOR THE 

PERFECT GYM FOR YOU 

3 CRITICAL THINGS TO 

DISCUSS BEFORE YOU 

GO CONDOM-FREE 

7 SIMPLE WAYS TO CREATE A 

LESS SEDENTARY DESK JOB 

5 COMMON CAUSES OF 

HEADACHES AND HOW 

TO TREAT THEM 

4 EXERCISES TO DEVELOP 

A STRONGER CORE 

10 GREAT BATTLE 

ROPE EXERCISES FOR A 

FULL-BODY WORKOUT 

58 

65 

76 

83 

90 

98 

104 

112

6 


Issue 9 

APRIL 2018 

Editor 

David Baker 

Writer 

Chuck Meriwether 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designers 

Rogelio Castino, Jr. 

Leonard Inciong 

Quality Assurance Editor 

Nicole S. Ross 

Junior Editor 

Keeneth Ross 

Digital Property 

Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property 

Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.wisemandaily.com/ 

Facebook 

Google+ 

Twitter 

Tumblr 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Wise Man Daily content cannot be 

copied or reproduced in any form 

without the written permission of the 

publishers. Wise Man Daily’s editors 

and publishers shall not be held liable 

for any unsolicited materials. All prices 

and specifications published in this 

magazine are subject to change by 

manufacturers, agency and retailers. 

LETTER FROM 

THE EDITOR 

Welcome to the ninth issue of 

Wise Man Daily! Spring is finally 

here in full and you know what that 

means. Cruising with your sunroof down, 

enjoying more of the outdoors, and getting 

shredded for summertime are all things ready to 

be checked off! 

In the last issue, you learned about hot men’s 

hairstyles for 2018, unhealthy foods to scratch from 

your diet, tips for catching better sleep, and more. We 

talked about tricks for getting hired out of college, how to 

become a better runner, and reasons to ditch energy drinks. In 

this release, check out underrated ab exercises, practical ways to 

create a less sedentary desk job, how to know if you’re bad in bed, 

and more. 

At Wise Man Daily, we take you through the entire experience of becoming a 

better man - not just the highlights. From tackling problems with your hair and 

helping you decide how to buy a car, to even showing you the secrets to dating, 

Wise Man Daily is the place to be. Thanks for reading, and be sure to have a look 

at our next release! 

Regards, 

David Baker 

DAVID BAKER 

Editor 

Wise Man Daily 



WORKOUTS 

T H A T W I L L T E S T Y O U 

Follow Us: 

by 

David Baker 

CrossFit promotes short, brutal 

workouts with little rest. Test your strength, 

speed and endurance with these nine ultrademanding 

CrossFit WOD routines. 

To get out of complacency, you have to shock 

your body using a brutal and demanding exercise. 

CrossFit is a cult-like exercise routine that’s 

about a decade old and is very effective in getting 

your body out of rest and into motion. CrossFit involves 

doing quick and brutal workouts with minimal breaks. The workouts get 

your heart pacing through the roof, but with time you get stronger, fitter 

and more flexible. Here are some CrossFit workouts that you can try out. 

8 


Before you 

start walking 

on the tough 

path towards 

a healthy life, 

there are a 

few things you 

must never do 

as a newbie in 

the gym. Find 

out about it 

here. 

CLICK HERE TO 

READ MORE. 

1 

BASELINE ROW 

You can begin with the Baseline 

Row workout. If you have never done 

a rowing exercise before, do a 1K row. 

Take note of your time during your initial 

workout and after undertaking the 

program for a month, come back and do 

the 1K row again and evaluate whether 

you have made any progress. If you 

are not new to rowing, you can go for 

the 5K row. 

However, with the 5K row, you will have 

to keep your pace slower than 1K row so 

that you do not burnt out quickly. The 

first phase of rowing should begin by initiating 

the pull using your legs then shift 

the pull to your core and then to your 

arms for maximum efficiency. The next 

phase called the recovery phase should 

begin with your arms, then to your core 

and finally to your legs. 

Make sure to make strong, 

powerful pulls and a slow 

recovery phase. 

2 

20-MIN AS-MANY- 

ROUNDS-AS- 

POSSIBLE (AMRAP) 

250 meter row, then 20 wall 

balls (throw a ball up against 

a wall that’s taller than you), 

lastly, 10 burpees. 

3 8 ROUNDS 

FOR TIME-OFF 

50 double-unders (if you 

cannot get double-unders, 

you can try alternating 

one double and 

two singles) 8 pull-ups, 10 

barbell thrusters. 


4 

20-MIN EVERY-MINUTE-ON- 

THE-MINUTE (EMOM) 

Start your 1st exercise on minute one. Do 

all the tasks and relax for the time left in 

the minute. When minute two begins, start 

the next exercise and relax for the time 

left in that minute. Alternate these exercises 

for at least 20 minutes: 

Odd minutes: 8 back squats. Even minutes: 

10 russian kettle-bell swings. 

5 

SET A 15-MINUTE 

DEADLINE TO COMPLETE 

400-meter run, 40 box jumps, 30 burpees, 

20 wall balls, 400-meter run. 

6 

20-MINUTE AMRAP 

200-meter sprint, 8 barbell thrusters, 

10 toes to bar. 

10 


7 6 ROUNDS 

FOR TIME OF 

- 250 meter row, 10 dumbbell 

snatches (per side), 10 

kettle-bell goblet squats, 

15 v-ups. 

8 

15-MINUTE EMOM 

1st min: 5 power 

cleans. 2nd min: 5 overhead 

press (clean once). 

3rd min: 15 pushups. 

9 

25-MINUTE AMRAP 

20 weighted sit-ups, 

10 burpee box jumps (do 

a burpee and then a box 

jump), 10 front squats. 

CrossFit workouts can indeed 

be quite brutal. They 

push your endurance, speed 

and strength to the limits, 

with or without exercise 

companions. The fitness 

program is definitely worth 

it - but if you are not sure if 

CrossFit is for you, you can 

test the waters by trying the 

9 ultra-demanding WODs 

(workout of the day). 


12 



14 


5 WAYS YOU CAN 

STAY HEALTH OVER THE 

HOT SUMMER MONTHS 

Follow Us: 

by 


It’s so easy to stay healthy and sharp while 

enjoying the warm and sunny weather, with 

these 5 smart tips on getting the nutrition you 

need this summer. 

Have you been waiting for summer to arrive? 

Perhaps you have been working 

out all winter to enjoy months or remaining 

shirtless, or you have have just 

begin that push to a great looking body 

just before the season begin, you need to make important 

decisions to stay healthy and look good. 

You may notice that every single day scientists are 

telling us which foods are good or bad for us 


1 

PROTEIN INTAKE 

Recent studies have shown that 

Americans need at least 50 to 175 percent 

more protein than was previously suggest 

by the federal government through 

the recommended daily allowances. For 

an adult male who leads an active lifestyle 

and weighs 150 pounds should try to consume 

at least 119 to 154 grams of protein, 

whereas the RDA states 56 is sufficient. If 

you are using weights for your workout, 

your body is going to need the extra protein. 

It is essential that you do not skimp. 

Are you dreaming of sculpted shoulders this 

summer? Check out these 5 exercises that will 

give you the perfect shoulders to show-off under 

the sun! 

 

CLICK HERE TO READ MORE. 

2 

SEAFOOD FOR HEALTH 

While it is hard to beat a stunning 

hamburger, you may want to consider 

adding some fish to your next barbecue. 

Fish contain Omega-3 fatty acids, which 

are essential in the reduction of inflammation 

that is linked to diabetes, heart 

disease, and obesity. A recent study ar 

Harvard Medical School stated that one 

to two servings of fish on a weekly basis 

has the ability to reduce the risk of death 

from heart disease by an astonishing 

36 percent. 

16 


3 

LOSE THE 

REFINED CARBS 

There are a number of 

reasons why an individual 

should choose fiber-rich 

foods, as they improve the 

health of the gut, manage 

weight better, and reduce 

Type 2 diabetes. Individuals 

who eat foods high in refined 

carbs risk an imbalance 

in the good and bad 

bacteria that is found in 

the gut, which over time 

will turn to gastrointestinal 

distress, possible colon 

cancer, and metabolic 

imbalance. It is better for 

the body to fill up on vegetables, 

fruits, and whole 

grains such as quinoa and 

whole-wheat bread. In fact, 

you just may want to lose 

the bun this week! 

4 

INTAKE MORE 

VITAMINS 

Sadly, heart disease is still 

one of the leading causes 

of death for women and 

men, alike. Aside from genetics, 

there are several 

things you can do to reduce 

that risk. One of the primary 

factors of heart diseases 

is chronic inflammation, 

which is caused by our eating 

habits. However, vitamins 

A & C have the 

ability to lower inflammation 

which will reduce the 

overall stress on the coronary 

arteries. Simple things 

like grapes, oranges, walnuts, 

and leafy greens are 

a great way to help. 


5 

THE IMPORTANCE 

OF VITAMIN D 

There are far too many 

Americans who are not getting 

nearly enough of this essential 

vitamin which is needed for 

strong bones and healthy muscles. 

To gain more, you need to 

eat more fatty fish, egg yolks, as 

well as enjoy the outdoors and sun! 

If the sun is shining, go out and 

let your body soak up the Vitamin 

D, it is one of the best ways to get 

healthy without any extra effort 

on your part! 

You now know some of the 

best eating habits, however, 

it can be quite difficult 

to employ them all 

during the fun months 

of summer. Summer is 

a time for beach parties, 

barbecues, and 

other fun activities 

all of which usually 

contains a lot of 

food, which is more 

than likely not the 

healthiest. It 

essential to 

find a way 

to balance 

out the healthy 

with the not so 

healthy by the 

tips we have 

offered above. 

18 



20 



5 OF THE BIGGEST 

METABOLISM 

MYTHS DEBUNKED 

by 

David Baker 

Follow Us: 

Even with its numerous benefits, metabolism often gets the blame with weight 

gain. This article lists down top metabolism myths and explains it here. 

If your body is unable to keep up like it is used to, then it may be time for 

your metabolism to be overhauled. However, if you think you already know 

everything about the natural furnace of your body, then you need to think 

again. Don’t let the following 5 common myths about how your body transforms 

food into fuel fool you. 

22 

April 2018 


Ab training 

is one of 

the most 

individualized 

activities 

in strength 

training. 

Try these 4 

underrated 

exercises to 

feel and see 

the difference 

immediately! 

CLICK HERE TO 

READ MORE. 

1 

AS YOU AGE, YOUR METABOLISM 

STARTS TO SLOW DOWN 

Some cellular aging does occur that we 

can’t do anything about yet. Your metabolism 

might start declining very slowly while 

you are in your 30’s and 40’s, however, lifestyle 

changes at that point in your life (that 

you might not even be aware of) usually are 

what causes weight gain. However, if you 

keep your weight under control and exercise 

on a regular basis with your main focus 

being on strength training, then it is possible 

for your metabolic rate to outperform 

that of a twenty-year-old couch potato until 

you are in your sixties or even beyond that. 

When you take good care of your body and 

remain physically active, your metabolism 

with work longer and faster. 

2 

YOUR METABOLISM IS KEPT 

MOVING BY REGULAR EXERCISE 

Strength training is basically non-negotiable 

when it comes to having a healthy metabolic 

rate. You will burn more sugar, the 

more muscle you have. It is a critical safeguard 

to protect against Type 2 diabetes 

and insulin resistance. 


3 

SKINNIER INDIVIDUALS 

HAVE FASTER METABOLISMS 

You could be at a normal rate but still have 

a metabolism that is slower than a guy 

who is heavier and as tall as you are. That 

is because metabolism is not determined 

by weight - the key is the amount of muscle 

that you have. If you are thin but don’t 

have a lot of strength, then you will likely 

have a slow metabolic rate. 

4 

OVERWEIGHT INDIVIDUALS 

DON’T HAVE A LOT OF MUSCLE 

False. Carrying extra weight does build 

muscle, even if it can’t be seen underneath 

the fat. They will lose some muscle 

if they lose weight. Their metabolism will 

also slow down due to that - which makes 

it more challenging to keep off the weight. 

5 

THE MOST FUEL IS 

BURNED BY PHYSICAL ACTIVITY 

First of all, only around 20% of all American 

adults actually meet the minimal public 

health recommendations for physical 

activity! The minority still only burns 

around 10-30% of their daily total calories 

from performing physical activities. A 

majority of the calories we burn on a daily 

basis (60-75%) is simply from the resting 

metabolic rate. This is the energy that 

your body needs to perform basic functions 

while at rest such as your organs running, 

digesting and breathing. However, 

exercise is what we have the most control 

over when it comes to determining 

the number of extra calories that we burn. 

Metabolism has been a very hot topic of 

conversation for quite some time. Without 

metabolism, you wouldn’t have enough energy 

to even get up in the morning, much 

less be able to burn calories throughout 

the day. However, along with all of the 

benefits it provides, metabolism frequently 

gets blamed for weight gain. That is why 

we decided to uncover these five myths 

about metabolism so you could better understand 

what the truth is. 

24 



26 



AN 8-PART 

BEEF 

Manifesto 

by 


Follow Us: 

Beef is nature’s best-tasting 

multivitamin. It’s loaded with 

essential nutrients such as zinc, iron, 

B vitamins and protein. Find out more 

about it here. 

Meat is bad for you, I’m sure we’ve 

heard it a million times. We 

have all heard the story: when 

you eat red meat, it will give you 

a stroke, cancer and will kill you. 

This comes down from the so-called experts 

and they have been warning people about 

eating meat for years but is the warning warranted? 

Yes, there are certain vices, such as 

chocolate and wine that may have their good 

points when you use them in moderation and 

something similar is also true for red meat. 

According to Dave Zino, the executive chief 

of the National Cattlemen’s Beef Association 

in the United States, beef is the best 

tasting multivitamin in nature. You will find 

10 essential nutrients in red meat, including 

iron, zinc, protein and B vitamins. It 

doesn’t matter if you roast, stir fry, barbecue 

or stew beef, it’s time to explore why we 

should be carnivorous. 

28 


1 GAINING 

MUSCLE AND 

LOSING WEIGHT 

When you eat lean beef, 

you are getting a complete 

protein source including 

all of the amino acids that 

are essential for maintaining 

and building muscle. 

When you eat an 80 g serving 

of a T-bone steak, you 

are getting 22 g of protein 

so if you’re looking 

to shed some pounds, it 

can keep you full and help 

you in your dieting efforts. 

According to a study by 

CSIRO, obese and overweight 

men who were 

fed a high-protein 

diet that included 

lean red meat were 

able to reduce abdominal 

fat more 

efficiently than 

those who were 

eating high carbohydrate 

diets. 

Core exercises strengthen the body, particularly the pelvis, hip, and lower back areas. Check out these 4 

exercises to achieve stronger core muscles. 

 



2 

THE BENEFITS TO 

YOUR HEALTH 

Australians are able to get 

the majority of their zinc 

from red meat. Since red 

meat has high levels of 

zinc, it helps to keep illness 

at bay and researchers 

even think that zinc 

can reduce both the duration 

and the severity of the 

common cold symptoms. 

According to Jim White, who 

is an American Diabetics 

Association spokesman, 

red meat supplies vitamin 

B12. Your body is able to 

make DNA as a result and it 

keeps your red blood cells 

and nerve cells healthy. 

3 

IT’S GOOD FOR YOUR HEART 

Heart health research shows that eating lean beef 

can help with many health challenges that Americans 

face. According to a study published in 2012 in the 

American Journal of clinical nutrition, those who ate lean 

beef in their diet had a 10% lower bad cholesterol level. 

Those who authored the study found that lowering saturated 

fat in the diet that contains lean beef can be good 

for the cardiovascular health and can reduce associated 

risk factors. 

30 


4 

SEXUAL BENEFITS 

When you eat beef, you are getting zinc that helps with the production of testosterone 

and in turn, fuels the sex drive. It reduces prolactin, a brain chemical found 

in the blood that is responsible for how long it takes you to get ready for the second 

round of intimacy. When prolactin is reduced, your recovery time is reduced and it 

makes you a better lover. 

5 

LABELS IN MEAT MARKETS 

Many people don’t understand the 

meat labels at the supermarket but they 

are easy to decipher: if it is stamped 

prime, it is a cut that has more marbling 

and tends to be tender and flavorful but 

also the fattiest and priciest. If it is marked 

choice, it is easy to find in the supermarket 

and most people like it because it is economical 

but has enough marbling to make 

it delicious. If it is marked select, it is the 

leanest, cheapest option but it also has 

less flavor and when it is labeled select, it 

may come from older cattle. Natural is the 

final option and this is beef that has been 

minimally processed without additives 

and the cattle never were given growth 

hormone or antibiotic shots. 

When you see grain-fed cattle, it means 

that they are grazing in the pasture for 

most of their lives and then spend about 

6 months at a feed yard. They may have 

been given either hormones or antibiotics. 

When they are grass fed, they graze 

in the field throughout their lives. Grassfed 

beef may also be given hormones or 

antibiotics. When you see beef from organic 

cattle, it means that they were given 

100% organic grain, grass or other feed 

and were never given growth hormones 

or antibiotics. 


6 ASSOCIATING 

BUTCHERS AND 

FARMERS 

If you really love meat, then 

Sydney restaurant Butcher 

and the Farmer is the place 

you want to go. When you 

look at their menu, you only 

see simple foods that are 

roasted over coals, meat 

smoked in a Southern Pride 

smoker and charcuterie 

that is house-made. You can 

even try their spring lamb 

feast if you want to feed up 

to four people. It has a fantastic 

cut of spring lamb, 

rack, back strap, ribs and is 

served with a garden salad, 

vegetables and of course, 

chips. Don’t miss out on this 

delicious treat, be sure to 

book your table now. 

7 

BOOSTING THE FLAVORS 

You should always add marinate and 

then put the beef in the refrigerator. For 

every 500 g of beef, use half a cup of marinade 

and be sure to pat it dry prior to 

cooking so it will brown nicely. These marinades 

also work great. 

BBQ: 2 tbsp. Chili Powder, 2 tbsp. brown 

sugar, 1 tbsp. ground cumin 2 tsp. minced 

garlic, 2 tsp. cider vinegar, 1 tsp. Worcestershire 

sauce, and 1/4 tsp. ground red 

pepper. Cajun is great on a ribeye. Add 

equal parts of garlic powder, cayenne, salt, 

pepper, dried oregano, onion powder, and 

dried thyme. 

Chimichurri, for skirt steak: 2 cups of coriander 

and oregano or flat leaf parsley minced, 

2 tbsp. of chopped onion, 4 cloves of minced 

garlic, 1/2 cup of olive oil (extra-virgin), 2 

tbsp. of red wine vinegar, salt-and-pepper. 

32 


Korean BBQ is good for short ribs or flanken. 1/2 cup soy sauce, 1 tablespoon sugar, 1 

tablespoon garlic, minced, 4 spring onions chopped, 1 teaspoon sesame oil, and freshly 

ground black pepper. 

Other options: dust some ground, dried porcini mushrooms over the steak. Reduce balsamic 

vinegar in a saucepan. Drizzle it over the beef. Ground some espresso beans, mix 

with brown sugar, chili powder, and garlic powder 

8 

CLASSIC STEAK SANGER 

A great steak sanger is similar to intercourse; 

when it is good, it’s great and 

when it is bad, it is still good. You can be a 

hero with this option. Ingredients: 1 tbsp 

olive oil, balsamic vinegar, and brown mustard 

mixed with salt-and-pepper, a 200 g 

tenderloin, filet or rump steak, one sliced 

onion, a handful of spinach leaves and 

some Turkish bread. 

How do you make it? Heat the grill to high. 

Mix the oil, mustard, and vinegar. Sprinkle 

salt-and-pepper over top of the steak generously; 

add the mustard mixture on top. 

Onion rings can be tossed in some olive 

oil and put on the BBQ plate or in a frying 

pan, stirring often until brown. 

When the onion is almost complete, put 

the steak on the barbecue. Cook it to your 

liking, turning one time only. The Turkish 

bread should be lightly toasted and then 

spread with goat cheese. Add steak, spinach, 

and onions. This is beautiful! 

Beef has high levels of umami (savoriness) 

and it can go well with every other food 

and drink that are also high umami, such as 

mushrooms, tomato-based products, peas, 

corn, aged cheeses and red wine. Beef has 

so much flavor that you really don’t need 

to do much with it. Just grill it and then as 

a finishing touch, grab your knife and fork. 


34 



36 


4 REASONS WHY YOU ARE HAVING TROUBLE WITH 

by 

David Baker 

Follow Us: 

Dandruff is not hereditary. It is brought on by grooming habits or lack thereof. 

Here are a few tips on how to keep your scalp healthy and avoid dandruff. 

Genetics is responsible for a lot 

of the issues that people have, 

including anxiety, appearance 

and hair loss, but dandruff 

does not fit into that category. 

Why does dandruff seem to suddenly 

appear? Honestly, dandruff is a result of 

what you are doing, so you can’t blame 

anyone but yourself. If you stop and think 

about it, though, that is a positive thing 

because you can address the issue and 

start turning things around today. If you 

want your hair to look its best, and if you 

are interested in getting rid of those little 

white flakes, make sure you stay away 

from the following habits. 


Think you are ready to ditch the condoms in your 

relationship? Here are 3 important things you 

should discuss with your partner before making 

the decision. 

 


1 

APPLYING EXCESS SHAMPOO 

You shouldn’t be washing your hair every 

day, and if you alter your grooming routine, 

you’ll notice a big difference in your hair. 

Shampoo exists to get rid or dirt, grime and oil. 

You can wash out your hair with just water and it 

will do the trick most of the time, although you do need 

to use shampoo after a few days to get rid of extra build-up. If you use shampoo 

too much, you make your scalp very dry because you are getting rid of the skin’s natural 

oils. Your skin starts to flake and dandruff then appears. 

38 


2 

AVOIDING CONDITIONER 

If you use a proactive shampoo, 

something with either zinc pyrithione or selenium 

sulfide, you can help cut back on the 

amount of dandruff you are seeing. In addition, 

a daily conditioner is a great idea, and 

you can apply it to your hair even if you did 

not shampoo that day. Conditioner puts nutrients 

and vitamins back into the scalp and 

keeps it from getting too dry. It’s essentially 

a moisturizer, so make sure you use it. 

3 

NOT USING SUNSCREEN 

The skin on your scalp is very delicate 

and you should take care of it: that means 

that you need to protect it from the sun 

or risk having additional dandruff issues. 

If you don’t have very long hair, it is possible 

to put sunscreen on your scalp. Keep in 

mind that if your hair is longer, sunscreen 

might not be the best option for you. There 

are other products that will help you avoid 

UV rays. For example, you could pick up a 

sun hat. 

4 

IGNORING ISSUES 

If you have a lot of dandruff, you may 

have a condition that needs to be evaluated 

by a doctor. Don’t just ignore what is 

happening. If you’ve tried everything you 

can think of, visit a dermatologist so they 

can help you figure out what you should 

do next. 

Dandruff can be very embarassing. It is up 

to you to make a change. Evaluate your 

options and start using some of the tips 

above to help you get rid of your dandruff 

once and for all. 


40 



42 


5 TIPS FOR BUILDING 

BIG SHOULDERS 

FOR THE SUMMER 

by 


Follow Us: 

Are you dreaming of sculpted shoulders this summer? Check out these 5 

exercises that will give you the perfect shoulders to show-off under the sun! 

Spending time in the gym is great and it can lead to some of the greatest 

shoulders of all time as long as you’re committed. It’s all about understanding 

what works and making sure you’re able to optimize each set 

so you have a chance to grow. This is how you’re going to see great results 

and it’s best to learn from fitness professionals. Take the time to 

try these exercises and make sure you look fantastic with or without a shirt. 


1 

HALF KNEELING LANDMINE PRESS 

This is a great hip flexor stretch and 

is wonderful for engaging the core. It is 

done in the “half kneeling” position and is 

well-regarded for improving your thoracic 

mobility. This is when you are able to grow 

those shoulders and make them look fantastic 

year-round. In general, the movement 

is done with an asymmetrical hold 

and is built on the premise of pushing up 

while using your core. You are going to notice 

an increase in stability by doing this 

too. It will be able to increase your shoulders, 

grip, and forearm strength too. 

2 

SEATED ARNOLD PRESS 

Start by taking a bench and setting 

it on an incline (slight). You will be looking 

to hold the elbows close to your rib 

cage and make sure the dumbbells with 

the palms facing up. You will want to make 

sure the weights are pressed straight up 

and you can keep the palms in the same direction. 

You will be able to get more leverage 

out of doing this and it will work the 

shoulders beautifully. 

It’s so easy to stay healthy and sharp while enjoying 

the warm and sunny weather, with these 5 smart 

tips on getting the nutrition you need this summer. 

 


44 


3 

WALL OVERHEAD PRESS 

The goal of this movement is to stand against a wall while your heels are still at the 

wall’s base. This is going to help make sure the dumbbells are kept in the same position 

and your elbows don’t move. By doing this, you are going to start to press the weight up 

(i.e. referee calling a touchdown in a football game) and you will begin to slide the arms 

up and down. This is going to be done without losing contact with the wall. It is going to 

ensure you’re able to extend as needed. Continue to do this and repeat the movement. 

4 

PIKE PUSH-UP 

The goal of this movement is to take 

a look at what you are doing with your 

hands and feet. This is when you are going 

to hike your hips and create an upside 

down V with the help of your body. The goal 

of this is to focus on three components 

and that is to bend the elbows, keep the 

legs straight, and make sure your head is 

still in the same position as it was at the 

start. This is going to let you gain the stability 

to complete the movement properly. 


5 

LEX PRESS 

This is one of those solutions that do 

a good job of working the shoulders and 

is going to begin with the standing position. 

The goal is to bend the arms (90 degrees) 

and make sure they are at your side. 

You will be focusing on keeping the palms 

facing each other as the movement continues. 

This is when you will start to rotate 

through the shoulders and raise the 

weights. By doing this, you will be able to 

move the arms in a circle and that’s going to 

ensure the workout is done properly. Take 

the time to work on this movement and do 

it the right way so it activates your deltoids. 

This is how you are going to gain bigger 

and stronger shoulders that help on a daily 

basis. You will notice how they become 

more and more sculpted with time too. 

46 



48 



8 COMMON MISTAKES BEGINNERS MAKE WHILE 

BODYBUILDING 

Going out and bodybuilding is 

one of the most important 

decisions a person can make 

but it doesn’t have to be as 

confusing as some make it 

out to be. However, it does require a bit 

of work when it comes to getting stronger, 

bigger, and fitter. This is why beginners 

are asked to maximize the resourcby 

David Baker 

Follow Us: 

Before you start walking on the tough path towards a healthy life, there are a 

few things you must never do as a newbie in the gym. Find out about it here. 

es around them and continue to achieve 

greater results. If done well, this can lead 

to improved results that are built on the 

shoulders of good form and minimal injuries. 

This is something everyone can 

take advantage of as a bodybuilding beginner 

while creating a real platform to 

launch from. Here are common mistakes 

people make. 

50 


CrossFit promotes short, 

brutal workouts with little 

rest. Test your strength, speed 

and endurance with these 

nine ultra-demanding CrossFit 

WOD routines. 

 


1 FOLLOWING 

THE “PROS” 

Too many people pick out 

items from their bodybuilding 

magazine and assume 

that’s what they have to 

do. This can include looking 

up to their bodybuilding 

hero and just copying 

what they have done in the 

past. However, as a beginner, 

it’s important to recognize 

how far these pros 

have come before establishing 

a routine for their 

body. They have understood 

what works and how 

their body adapts to specific 

exercises. This is why it’s 

important to look at things 

such as genetics (i.e. most 

pros are anomalies with 

great genetics) and where 

you rank in all of this. In 

most cases, you will not 

even be close! 


2 

IGNORING WARM-UP SETS 

You might walk into the gym and assume 

this is going to be an easy workout 

but the warm-up sets do matter a lot. You 

have to understand the value of warming 

up and getting the body ready for a big 

session in the gym. Too many people want 

to jump into the first tough exercise and 

get going as soon as they can. This might 

seem like a good idea but that’s not good 

enough. It will cause issues later on as the 

wear and tear on your body adds up. It will 

lead to a potential weakening of joints, 

damage, or horrible long-term injuries. 

3 

IGNORING THE FUNDAMENTALS 

Too many people head to their local 

gym and see machines as the way to go because 

they’re supposed to hit the muscle 

differently. While there’s nothing wrong 

with the machines, it’s about your mindset 

going into a workout. You want to ignore 

these beginner mistakes and build a 

proper foundation using core basics. For 

example, you don’t have to use cables or 

machines to start growing especially as a 

beginner. You want to focus on common 

free-weight exercises such as dips, bench 

presses, deadlifts, squats, pull-ups, and 

push-ups. Over time, you can expand into 

adding the machines too. 

4 

GOING “HEAVY” QUICKLY 

Beginners will often look around at 

the bigger members in their gym and assume 

that’s what they need to aim for. This 

means they go ahead and start lifting far 

heavier than necessary. The main thing 

you should be looking to do is lifting with 

proper form even if the weight itself isn’t 

big. This is how you are not going to get 

hurt and will be able to grow. Experienced 

lifters take time to raise their weights and 

don’t just walk into the gym lifting heavy. 

You have to do the same and it is going to 

take time. 

52 


5 OVERTRAINING 

Some people might go out and suggest 

overtraining is a myth and that’s incorrect. 

Overtraining does happen as people 

don’t realize overdoing it won’t help. In 

fact, you are making things worse by doing 

more than you need to. Beginners tend 

to be overzealous and just want to do as 

much as they can. This is going to hinder 

your growth because the body can only 

take so much. It makes it harder for the 

muscles to recover and for you to stay as 

passionate over time. You want to be smart 

and simply lift with the purpose of being 

efficient with your form. This will help you 

grow rapidly. 

6 

ONLY TRAINING 

THE GLAMOR MUSCLES 

There are people who will go to the gym and only focus on specific muscles such as the 

chest, biceps, and triceps. This is not the way to go because your entire body matters 

and that’s how you want to pursue bodybuilding. You want to focus on compound movements 

such as bent rows, squats, deadlifts, and bench presses. This is how you are going 

to grow as a whole including those glamor muscles. Don’t just focus on the little things 

when you don’t have to. A good physique is one that is going to offer real strength and it 

is going to come from everywhere. 


7 

CHOOSING THE WRONG GYM PARTNER 

People tend to assume going to the gym is all about doing it on your own and that’s 

okay. However, if you want to have a gym partner then choosing the right one is a must. 

You will want to go out and choose someone that is ready to put in the work. They should 

be ready to be serious and are not going to waste your time by missing sessions or doing 

half-hearted sets. You want someone that is able to act as a good spotter too! 

8 

WANTING RESULTS IMMEDIATELY 

Beginners will see results quickly but 

that doesn’t mean you become impatient 

and assume things will work out immediately. 

You will need to do the basics right 

and that is going to include learning how 

to sleep, eat right, and then go to the gym 

to put on mass. If you think these results 

are going to come right away then you are 

not going to see meaningful development 

in your body. In fact, you are going to get 

stuck and it is not going to work out at all. 

It is best to think of this as a long race that 

is more of a journey than a sprint. You will 

want to continue to do the fundamentals 

right and the growth will occur over time. 

You don’t have to think the growth will occur 

as soon as you finish session #1 because 

that’s not how it works. It is going to 

take time and you will have to adjust as well. 

You will continue to learn about your body 

and that is when you’ll be the happiest. 

Remember, you want to be smart as a newbie 

and take the time to learn all of these 

things beforehand. This is how you are going 

to have the mindset to get bigger, stronger, 

and fitter faster than anyone else. If 

you are able to avoid these beginner mistakes 

and take advantage of the information 

on hand, you’ll be well on your way to 

appropriate muscle-building. It is also going 

to make sure you don’t put pressure on 

your body when you don’t have to. 

54 



56 



4 UNDERRATED 

AB 

EXERCISES 

TO TRY TODAY 

by 


Follow Us: 

Ab training is one of the most individualized activities in strength training. Try 

these 4 underrated exercises to feel and see the difference immediately! 

Doing sit-ups as if you’ve been 

paid to do them is not that bad 

of a thing - anything to make 

some progress, right! And while 

this is good, it still isn’t the best 

approach to building core function and 

strength. According to Jeff Richter, a professional 

conditioning and strength coach 

at Saint Vincent Sports Performance, most 

people put more emphasis on moves based 

on flexion such as sit-ups due to the idea 

they have in mind that these moves will 

build the six-pack ab they are looking for. 

Most people want to develop their ‘show’ 

muscles but forget to build the ‘go’ that 

are focusing on core-stability offers. By altering 

your core techniques and focusing 

on exercises that restrict unwanted and 

excessive movements of your spine, you 

improve your holistic performance when 

inside the gym and otherwise. Give the following 

core moves a go, to grow stronger 

and stabilize yourself without having to 

perform all those incessant crunches. 

58 


1 

HIGH THRESHOLD 

SINGLE-ARM PLANK 

While the plank is not underrated, it is still 

a great exercise for building your baseline 

core stability. According to Richter, if you 

cannot maintain a neutral spine when performing 

planks, you will end up compromising 

your positioning when 

working with barbells. Mark Denchak, 

PES, ATC, MS and Illinois’ Northwestern 

Medicine Training & Sports Performance 

Clinic’s athletic trainer suggests 

that once you have mastered 

the more elementary forearm plank, 

then try the more demanding single-arm 

plank. 

Start with the modified knee pushup 

position with your body straight, 

core tight, and arms extended under 

your shoulders. Lift your right hand 

off the ground and touch the opposite 

shoulder then lift both your 

knees from the ground to get into the 

single-arm plank position. Hold this position 

for 3-5 seconds before lowering your 

knees back to the ground followed by your 

hands. Repeat this process on the other 

side and continue interchanging until you 

have completed 2-3 sets of 5 reps per side. 

Even with its numerous benefits, metabolism 

often gets the blame with weight gain. This article 

lists down top metabolism myths and explains 

it here. 

 



2 DEADBUGS 

According to Nike’s Master Trainer, 

Betina Gozo, deadbugs do not just improve 

core stability, but also work on your 

neuromuscular coordination. They make 

sure that your core is activated and your 

brain is ready for a workout, so when you 

are ready to do some heavy lifting, you can 

concentrate different parts of your body 

to keep movements effective and safe. 

To do deadbugs, lie on your back and bend 

your knees to a 90-degree angle, so they 

are perfectly aligned with your hips. Extend 

your arms over your shoulders and 

engage your core while ensuring that your 

lower back is flat on the floor. Extend 

your left leg slowly without allowing it to 

touch the floor while at the same time 

extending your right arm backward and 

overhead. Ensure your torso remains 

stable, while your lower back is in contact 

with the floor. Once you have reached 

your leg and arm as far as possible, while 

maintaining good form, bring both back to 

their starting positions and do the same 

for the other side. Do 3, 10 reps sets on 

each side. 

3 

LANDMINE SQUATS TO 

ONE-ARM TWIST & PRESS 

According to physical therapist and head 

of performance therapy at Santa Monica’s 

Providence St. John’s Health Center, Dr. Jason 

Park, DPT, PT, both the landmine overhead 

press and landmine squat require 

core muscles to build stability. Press 

and twist variations tap into 

core functions improving rotational 

strength. This exercise 

is an important one if 

you are looking to develop 

core control and rotational 

strength while enhancing 

arm and leg strength, then this is the exercise 

for you. 

60 


Stand, shoulders and hips parallel to your loaded landmine bar and make sure that your 

left shoulder is close to the landmine bar’s fixed end. Once you have done that, grab the 

weight in your right arm at shoulder’s height with your feet shoulder-width apart before 

squatting down. Make sure that you use the right squat form. Stand up and turn your 

body to the left while pressing the weight over your head. Turn back to the center while 

lowering the weight. Do four sets of 6 with heavier weights or 3 sets of 12-15 reps with 

lighter weights. 

4 

PALLOF PRESS 

According to Dani Singer, Fit2Go Personal 

Training’s Director and a NASM-Certified 

trainer, the pallof press is a plank of 

oblique type of exercise that forces you to resist 

spine movement (especially rotation) and 

develops strength and stability through this 

often-ignored area of our core. 

Set up a cable pulley at your shoulder height 

and stand several feet away with your right 

shoulder closer to the pulley, knees slightly 

bent, and feet at hip-distance apart. Grab 

the pulley’s handle and pull it until it reaches 

the center of your chest while bending 

your elbows sideways and your hands 

clasped at the sternum. 

Keep your shoulders and hips square facing 

forward and tighten your core. Press your 

arms straight out from chest and resist twisting 

your core or hips. Steadily bring your 

hands back to your chest. Do ten controlled 

reps before switching to the opposite side. 

Training for better abs is amongst the most 

individualized activities when it comes to 

strength training. Whether you are a stalwart 

planker or a diehard cruncher, your ab workout 

could use a bit of tuning up. Try these 

four underappreciated exercise techniques 

to see and feel almost immediate results! 


62 



64 


A 10-GUIDE TO HELP YOU 

DETERMINE WHETHER OR NOT YOU ARE 

BAD IN BED 

Follow Us: 

by 

David Baker 

How can you tell if you’re bad in bed? This 

article will help you with these surefire signs 

that will let you know if you are not doing a 

great job in bed. 

Yeah, you “probably accidentally” clicked on 

this article. Since you obviously are incredible 

in the bedroom. However, just in case a 

reality check is something you could use, professional 

sexologist Emily Morse will be discussing what 

you might be doing wrong, along with what can be done to fix things so that 

she will want to come back to get more from you. 


Battle ropes 

provide 

a highintensity, 

whole-body 

workout that 

gets your 

muscles 

moving in 

new ways. 

Here are 10 

battle rope 

exercises you 

can start on! 

CLICK HERE TO 

READ MORE. 

1 

NOT ENGAGING IN ANY FOREPLAY 

Your problem: Maybe you’ve been 

thinking about having sex all day long 

and come home and try sticking your penis 

inside of her almost immediately. On 

the other hand, she hasn’t been thinking 

all day about sex. She has been thinking 

about what to make for dinner, the fight 

she had with her best friend, and about 

work. She isn’t warmed up, so it isn’t going 

to be enjoyable for her. 

How To Fix It: Morse says it’s all about 

foreplay. You may be all ready to go as 

soon as you get home, however, you need 

to keep in mind that for women sex is 

mainly mental. They need to be warmed 

up, both mentally and physically. Morse 

says that a majority of women love foreplay 

and need it to become aroused before 

having intercourse. 

Foreplay may even begin hours before you 

actually get home. Send a text to her telling 

her how beautiful she looked that morning 

and how you can’t wait until you can 

see her again. Then after you get home, 

caress and kiss her before you start to 

take off her clothes. Foreplay isn’t an option; 

for most women, it is a requirement. 

66 


2 

FAILING TO GO 

DOWN ON HER 

Your problem: You are so 

excited of the thought of 

having sex that you are not 

considering her needs, so 

you lick her clitoris weakly a 

couple of times, or you completely 

skip it. You move directly 

into intercourse. Just 

like skipping foreplay, she 

is not going to be warmed 

up and so she won’t find the 

sex very enjoyable. 

How To Fix It: Don’t skip this 

step and go down like you 

really mean it. Morse adds, 

really, like you mean it. If 

you want her to find the sex 

enjoyable, then you need to 

like giving her oral sex. Just 

like a man having a woman 

give them a blowjob is the 

ultimate in sexiness, a man 

who loves to give oral pleasure 

is incredibly sexy to a 

woman. Only around 25 to 

30 percent of women organism 

via intercourse and 

a majority of those women 

need (and probably want) 

to have clitoral stimulation 

along with intercourse. 

3 

NO CUDDLING AFTER SEX 

Your problem: After sex, you roll over 

and say to her, “Sorry, baby, it is too hot,” 

and then you stay a foot away from her. You 

might talk to her for a little while before you 

fall asleep. You are not wanting to cuddle 

either way. Or perhaps you are, but there 

is a 60-second timer going on in your head 

and you don’t ever touch her any longer 

than that. She looks annoyed, or you both 

are so used to it at this point that you really 

never touch after having sex anymore. 


How to fix it: If you don’t like touching 

after sex, begin small and try making 

some type of physical contact be a 

regular part of your routine after having 

sex. Lay closer to her than normal 

and scratch her back. After scratching 

her back, try moving in and giving her 

closer touch. 

When you cuddle after sex it can help bring 

you closer together. New research conducted 

by the University of Toronto-Mississauga 

shows that most successful relationships 

include after-sex cuddling. Morse says how 

you approach your spouse or partner following 

sex is very important and shows 

your general approach to relationships. 

4 

YOU ARE AFRAID 

TO TRY NEW THINGS 

Your problem: During sex, you are stuck inside 

of your own head. You think you might 

try a new position that you heard or read 

about, however, you are afraid you won’t 

perform the move properly or you may lose 

your erection in the process. Since doggy 

and missionary styles are proven, you 

stick with them and have the same type of 

sex repeatedly. 

How to fix it: Set your fears aside and be 

passionate instead. Morse says that sex 

is awkward since it involves getting naked 

with somebody and putting yourself 

in a setting that is the most intimate ever. 

There are going to be things that end up 

going wrong and some embarrassing moments, 

but it is better to make mistakes 

than not do anything. She adds that you 

need to let your passion take over from being 

afraid you are going to do something 

wrong. Your partner is going to find passionate 

mistakes to be a lot sexier than 

playing it safe. 

68 


5 

SATISFYING YOUR 

EGO INSTEAD OF HER 

Your problem: You like her orgasming because 

it satisfies your ego - because for 

you sex is all about feeling proud of your 

performance. This results in her feeling 

pressured to orgasm, and that might lead 

to her faking it sometimes. That results in 

sex that isn’t pleasurable for her, and that 

can be detrimental to your overall partnership, 

according to Morse. 

How to fix it: When you spend all of your 

time thinking about how you are performing, 

you won’t be thinking about asking 

your partner what she wants. Therefore, 

you won’t be able to learn how to make her 

actually orgasm. Morse says that a man 

who is confident will ask questions and 

find out what his partner likes and wants. 

6 

FAILING TO ASK HER 

WHAT SHE WANTS 

Your problem: You approach all women like 

there is a set formula for it, and assume all 

women orgasm in the exact same way. Here 

is an easy trick to ensure that doesn’t happen. 

You don’t even bother asking a woman 

how she likes being touched or what she 

likes after you are inside of the bedroom. 

How to fix it: Morse says that each woman 

is different, and that is why you need to 

approach each woman in a different way. 

Afer you are intimate with a woman, you 

need to ask her questions to find out what 

she likes. Maybe she makes noises to indicate 

that she likes something that you are 

doing, but maybe there is something she 

would really like you to do and she would 

let you know if you simply asked. You don’t 

have to figure out the code like a secret 

combination box with a woman, you just 

need to ask and she will be happy to tell 

you what she really likes. 


7 

SHE IS TOO QUIET 

Your problem: Whenever a woman 

is really into sex, she will be saying something. 

Some women are not that loud in 

bed, however, if she is silent on a consistent 

basis, that is an indication that she isn’t 

enjoying it and might think it isn’t worth it 

to say anything. Morse says that silence after 

sex can also be a sign that she didn’t 

enjoy the sex. If you are panting away, and 

telling her just how amazing it was, but she 

isn’t saying anything, then that means she 

wasn’t really into it. 

How to fix it: Before things start heating 

up, tell her that you really get turned on 

when she lets you know what she wants 

and what she likes. Then after you are 

done, don’t ask her if it was good for her, 

but instead, tell her about the things that 

you really enjoyed. Ask her what she really 

liked, and if there was anything she would 

like to be done differently or would like 

more of. 

8 

SHE IS OVERACTING 

Your problem: If you just barely 

touched her and already she is acting like a 

porn star, then there is a good chance she 

is actually out of pleasure more than real 

feelings, according to Morse. There are 

reports that show around 80% of women 

have admitted to making sex moans and 

sounds whether or not they are about to 

climax. They partly do this in order to enhance 

the experience of their partner, but 

also due to feeling insecure about being 

unable to orgasm. Morse says that either 

way, you want to be the reason why she is 

making those noises - and when the movements 

and sounds don’t match up, then 

there is something that is off. 

How to fix it: Tell you it makes you really 

hot when you hear how she enjoys herself. 

Then ask her what things specifically make 

her feel that best. Remember that great sex 

is mainly based on good communication. 

70 


9 

YOU AREN’T ADDRESSING 

THE OBVIOUS PROBLEM 

Your problem: You are having problems 

with your penis in the bedroom, but never 

address these problems. If you have 

Peyronie’s disease, erectile dysfunction or 

some other type of disorder, then you might 

need to have medical treatment. Speak to 

your doctor and find out if there is anything 

that you can do to improve your own sexual 

performance. 

How to fix it: You need to discuss it with 

her - it’s the elephant inside of the room 

already and she will have noticed when 

you can’t ejaculate (delayed ejaculation), 

are experiencing premature ejaculation, or 

don’t stay hard for very long. According to 

Morse, most women aren’t as worried about 

the problem as you are, until you ignore it 

completely, or even worse, allow it to happen 

and roll over and go to sleep without 

trying to please her. Tell her that it happens 

sometimes and that doesn’t mean that you 

are not attracted or aren’t aware there is 

a problem. Let her know you are working 

on the problem. She might even be able to 

help you: slow things down during the middle 

of intercourse and work to strengthen 

your stamina and tell her you to need her 

to be patient as you are trying to do everything 

you can to give her pleasure. 


YOUR CLIMAX IS 

ALL YOU FOCUS ON 

Your problem: You are assuming that since 

you came, she did as well. Or you don’t think 

about it that much. You feel content after 

you are done and don’t put any extra care 

into her orgasm. 

How to fix it: Her needs come first. That is a 

good rule of thumb to be sure she is pleased 

always before you; then you still can have 

your own happy ending and know that her 

needs were also met. Morse says that men 

often assume that since they were satisfied, 

and after you were done she didn’t say anything 

that you can just go to sleep at that 

point. If you aren’t sure if she orgasmed or 

not, then most likely she didn’t. If you don’t 

ever think about her orgasms, then there 

are larger problems involved. 

Morse says, just because maybe you asked 

if she had been satisfied a few times and 

she responds by saying, I’m fine or says she 

doesn’t always orgasm, doesn’t mean she 

doesn’t still want to have an orgasm and was 

really turned on by you, even if she didn’t 

get it through intercourse. Be sure that even 

if you have released already that you find 

the strength to give her pleasure, whether 

it is with a sex toy, your mouth or fingers. 

She will know it is important to you that she 

feels satisfied, and then during intercourse, 

she will be more relaxed when she knows 

she will still feel pleasure after even if she 

doesn’t have an orgasm before you. 

All of us know the signs of somebody being 

good in bed. A woman will do whatever 

she can to keep a man around, even if they 

have terrible personalities for a relationship. 

However, some men really are bad in bed; or 

even worse, they have no clue they are. By 

checking out the tips above, you can assess 

yourself. If you determine that you have any 

of those bad signs, fortunately, sex is not all 

innate talent and is also a skill that can be 

learned - so there are some things that you 

can do to become a real pro! 

72 



74 



7 THINGS TO CONSIDER 

WHEN LOOKING FOR THE 

PERFECT GYM FOR YOU 

by 


Follow Us: 

Looking for a new gym is like 

beginning a new relationship. 

You need to do some pre-planning, 

some personal reflection, 

and go through a vetting 

process to see which gym stands the 

best chance of being your perfect match. 

What do you look for when choosing a 

gym to workout? Here are 7 important 

things to look into to make sure you 

have chosen the perfect gym facility. 

You will be investing your money, energy, 

and time in that gym. You want to make 

sure you make the best choice for you and 

your fitness goals. You think you need to 

base your decision on your friends’ recommendations 

or online review sites, but 

there is another way. Here are a few things 

you need to consider when looking for the 

perfect gym. 

76 


It benefits you to find ways to break up your sitting time at work. Here are tips on how to be less 

sedentary at work and improve your life at the office. 


1 ACCESSIBILITY 

Your gym’s location is one of the 

most important considerations. You need 

to know how and when you’ll be getting to 

your gym. Do you need a gym that’s within 

walking distance from your home? Do you 

need a gym close to your job so you can do 

cardio sessions at lunchtime? Or, do you 

want your gym to be your first stop after 

work before you head home? 

If your gym’s location is convenient, you’ll 

be more likely to go. The more frequently 

you go, the more bang you’ll get for your 

buck. The gym’s hours are also crucial. 

If the location is excellent but the gym’s 

hours don’t fit into your schedule, then it 

won’t work. 

2 

THE FACILITY’S LOOK AND FEEL 

When it comes to a gym, you can 

judge a book by its cover; this includes the 

inside cover. You can’t see a gym’s bells 

and whistles from the outside. You can’t 

judge the gym by driving by. 

Visit the gym during the time you plan on 

using it. What’s your first impression? What 

do your instincts tell you? 

Note the layout, cleanliness, and the number 

of people using the gym. Is there anything 

that stands out? Are there things you 

can’t live without? Do you see any problems? 

If so, ask questions. Use the answers 

the gym guide offers to determine if you 

should cross the gym off your list. 


3 

STAFF QUALIFICATIONS 

AND AVAILABILITY 

You shouldn’t size up the gym staff as a 

whole. This can potentially be an unfair assessment. 

Ask about the staff member’s 

qualifications or if there is a person who 

can you go to for general fitness information. 

The staff aid can set the gym’s tone. 

4 

THE GYM EQUIPMENT 

The gym’s equipment is the main reason 

you’d want to join a gym. You need to 

know what type of fitness equipment you 

need now and what you might need in the 

future. While touring around the gym, note 

which equipment is available, the equipment’s 

condition and how many of the 

most popular pieces are available, including 

treadmills or squat racks. 

5 

AMENITIES AND SERVICES 

If you need structure or instruction, 

you may want to hire a personal trainer 

or take a fitness class. Consider your ideal 

workout mix and look for a facility that can 

provide these services. 

The amenities available from gyms may 

vary. While showers, locker rooms, and 

saunas are considered the basics at some 

gyms, while others, they’re a luxury. 

If any of these items are a must-have for 

you, confirm that they’re available and ask 

if there is an additional cost. Make sure you 

verify the prices before you sign a contract. 

6 

MEMBERSHIP COVERAGE AND FEES 

Fee structures vary from gym to gym. 

Once you find a gym that fits your needs 

and your budget, verify some information 

to ensure you’re getting everything you 

want. After you pay the membership fee, 

will there be any additional fees, such as 

an annual equipment maintenance fee? Is 

there a cancellation fee? If you want to take 

a fitness or exercise class, is it included in 

the membership? 

You need to make sure there are no surprises. 

You don’t want to have unexpected 

fees that leave a bad taste in your mouth 

and a hole in your wallet. 

78 


7 MEMBERS 

It’s difficult to assess the members 

of the gym when taking a tour. That might 

be possible if you go to a gym that only 

caters to members of a particular sex. You 

might spend multiple hours at a gym, so 

the other members are important. 

You want to make sure the gym environment 

is comfortable, encouraging and welcoming 

so that you’ll be likely to want to 

come back regularly. 

Before you go and join a gym, shop around. 

You don’t want to join the first gym you 

visit. Ask questions and see if a trial membership 

is available. Some gyms offer oneweek 

free passes to allow you to try out 

the gym before you commit. 

This trial gives you the change to see if the 

gym meets your needs. If the gym is lacking 

some of your must-have items, you can 

probably find one that has those items. After 

you look around, you’re bound to find a 

gym that is the perfect match for you. 


80 



82 


3 CRITICAL THINGS TO DISCUSS BEFORE YOU 

GO CONDOM 

by 

David Baker 

Follow Us: 

Think you are ready to ditch the condoms in your relationship? Here are 3 

important things you should discuss with your partner before making the decision. 

Love is the foundation of many 

monogamous relationships. 

The desire to stop using condoms 

is the fuel for growth 

for many other monogamous 

relationships that are less lame. A great 

time about having unprotected sex is 

the define the relationship (DTR) conversation, 

but the reverse is true: The conversation 

surrounding unprotected sex 

almost always leads to conversations 

about ‘US’. Besides the physical sensation 

(since condom-free sex feels great for 

women too), it is a bonding experience. 

A relationship that has recently become 

condom-free is grounds for celebration. 

You can forego all the wedding invites and 

instead start designing invitations for the 

“we no longer use condoms any longer” 

dinner party that you will be hosting. While 

being fluid-bonded provides a greater 

physical connection and more emotional 

intimacy, it also means that you will be exchanging 

genital germs with your partner. 

For the sake of the relationship as well as 

the health of the general public, it is important 

to have 3 critical conversations before 

going condom-free. 


1 

GOING FOR TESTING 

It is your right to do what you deem 

fit with your body. You are free to smoke 

as much marijuana as you want or as many 

tattoos as you wish, but these things don’t 

really hurt anybody else and can even 

make you seem quite cool. It is important 

to go for testing. However, talking about 

infections you might have picked up from 

sexual liaisons in the past is not the most 

comfortable conversation. The great thing 

about growing up is that you are now free 

to stay up late, have sex, and drink beer, 

but the downside is that you have to talk 

about STIs. 

Worrying about STIs is comparable to 

when you were a child and had a great 

fear of being abducted by aliens; you 

most likely believed that you were the 

only one who was unable to sleep at night 

due to that thought, but the interesting 

thing was that every other child probably 

had the same 

fear. You can be 

sure that your 

partner has probably not been having 

safe sex throughout his/her life too, so 

you can take advantage of the anxiety 

that both of you have and make the suggestion 

that you go get tested so that you 

no longer have to worry whenever you 

have condom-free sex. You should avoid 

insisting that testing isn’t necessary because 

you can never really be too sure 

about your status. Getting tested together 

with your partner can be a surprisingly 

romantic experience. You can even go 

out for ramen after. 

Dandruff is not hereditary. It is brought on by 

grooming habits or lack thereof. Here are a few tips 

on how to keep your scalp healthy and avoid dandruff. 

 


84 


2 CONTRACEPTIVES 

Some people believe that children 

are a source of joy and love, but some believe 

that children as the worst sexually 

transmitted infection of them all since 

they are expensive, affect your lifestyle the 

most, and are not good for the environment. 

You obviously didn’t come here because 

you want to become a parent, but if 

your sexual organs are functioning properly 

you can make babies. Is your partner on 

the pill? Would a more long-term contraceptive 

such as an IUD be a better option? 

Do you share the same view about reproductive 

rights with your partner? 

You don’t have to make the decision about 

whether or not to have children on the 

spot. All you need to do is find out whether 

your partner is satisfied with the birth 

control option she is using. You can tell 

her that while you believe that any children 

you ever get with her will be adorable, 

you are not quite ready to have them 

right now. You can offer to help pay for the 

contraceptives. It is the polite thing to do if 

she will be the one dealing with the pain of 

an IUD insertion or the side effects of hormonal 

birth control. 


3 MONOGAMY 

The safest way to condom-free sex is to have 

sex with only your partner after you have gone 

for testing and have a conversation about birth 

control. This is one conversation that you 

simply must have. If you are sure that you are 

into monogamy, you can make the suggestion 

that you and your partner be exclusive sexual 

partners. However, this is not always the 

case since some people prefer having open 

relationships. If you are not monogamous but 

want to have the conversation about condom-free 

sex, you can tell your partner that 

you trust them and that you would love to 

have the conversation about condom-free sex 

if they are comfortable about it. 

Your happiness and health are your 

responsibility. Before you decide to 

go condom-free, it is important to 

discuss everything mentioned 

here with your partner and that 

you both agree about everything. 

If you have an open relationship, 

accept the risk and 

communicate with everyone 

before going condom-free. 

If you are 

monogamous, always 

stay monogamous. 

Cheating 

is almost always 

more trouble 

than its 

actual worth. 

86 



88 



Sedentary 

7 SIMPLE WAYS TO CREATE A LESS 

DESK JOB 

by 


Follow Us: 

It benefits you to find ways to break up 

your sitting time at work. Here are tips 

on how to be less sedentary at work 

and improve your life at the office. 

Being seated on your desk 

all day is dangerous. It 

may lead to obesity, metabolic 

syndrome, cardiovascular 

disorders, some 

types of cancer and it could even lead 

to death eventually. So the next time 

you complain that your work is killing, 

it might be doing it literally. But before 

you start giving yourself the morale to 

start engaging in stuff that can mitigate 

all the risks, take a look at the insight. 

Looking at a study published in the Lancet 

on September 2016, it is seen that if 

you are not engaging in sixty to seventy-five 

minutes of moderate exercises 

every day, you are not alleviating any risk. 

You are also not helping yourself any bit 

if you have a fetish for binge watching 

Game of Thrones when you get home in 

the evening. Do not consider these statistics 

as a reason to abandon your job 

or the gym. All you have to do is to learn 

how to avoid sitting for ten hours. Take a 

look at some of these easy solutions. 

90 


1 

UTILIZE TECHNOLOGY 

AND APPLICATIONS 

Technology may be somewhat responsible 

for your growing gut, but it can come in 

handy in trying to keep you on your toes. 

Fitness devices, for instance, the Fitbit 

Blaze and the Apple Watch make it simple 

to set regular activity targets with notifications 

that will inform you when to move 

up and about. Even if these wearables are 

not your cup of tea, you could get an application 

such as Move It. on Google Play 

Store of the Move app on iTunes to get 

those reminders on your handset. And do 

not think that the small sessions of activity 

are not worth it. A study that was published 

in 2016 in the International Journal 

of Behavioral Nutrition and Physical 

Activity deduced that five-minute sessions 

of activity evenly spread out throughout 

the day did a lot in helping to enhance 

the energy, mood, vigour and reduce fatigue 

of white-collar workers while cutting 

down food cravings significantly. 

2 

What do you look for when 

choosing a gym to workout? Here 

are 7 important things to look into 

to make sure you have chosen the 

perfect gym facility. 


USE THE STAIRS 

When your notification goes off, informing 

you that you need to get on the 

move, go to the nearest stairs. Looking 

at a recent research from the McMaster 

University, strenuous stair climbing is a 

perfect way of enhancing your cardiovascular 

health, and it calls for no dedication 

or time at all. Actually, a minute of strenuous 

stair climbing in addition to a low-intensity 

warm-up and a relaxing session was 

all that was required from the study participants 

to notice improvements at the end 

of it all. Furthermore, fewer people use the 

stairs and you do not have to be worried 

about weird eyes from your fellow members 

of staff. 


3 

WALK ON IT 

“If you can, keep off from the chat 

applications such as Slack,” mentions 

Emily Lesinski who is a doctor and approved 

yoga instructors. Instead, get your 

body active and walk to your fellow workers’ 

desk. It may look like a basic way of 

doing things but it is perfect for enhancing 

your blood flow and keeps your brain 

alert. And the moment you become accustomed 

to that habit, extend to your 

meetings. 

Lesinski states that you should opt for a 

walking meeting. 

Individuals usually think better and give 

out bright ideas when they are on the 

move. A study done in 2014 saw that people 

gave out better and more creative 

ideas when they are walking as opposed 

to when they are seated. Furthermore, 

those who had a sit after walking experienced 

a boost in their creativity. It is not 

a bad thing if you are eyeing a promotion. 

92 


4 

MAKE YOUR LUNCH ACTIVE 

There is no genuine reason for you 

to have your lunch while sitting every day. 

Evidently, it is essential to make use of your 

lunch break having a meal, but you need to 

seclude some time for walking around. If 

your time is limited, head over to the stairs 

for a session of climbing and a combination 

of body weight exercises. If you have 

some more time to spare, go to a nearby 

deli to have a cup of coffee or visit a park 

close by. 

Jason Debel states that your body is always 

up for action and you can engage in pushups, 

squats and ab work regardless of the 

time of the day. He further says that you 

need to take advantage of any bar you can 

hang on to do some pull-ups. The application 

Calisthenics Parks is a great way to 

find nearby parks and it can be downloaded 

for free on Google Play and iTunes. 

5 

KEEP YOUR BODY HYDRATED 

It is as simple as this: If you take a lot 

of water, you will be forced to take a pee 

regularly. The more you are required to do 

this, the more you are forced to move up 

and about from your desk to your bathroom. 

It is even better if you use the bathroom 

that is far away from your desk. And 

while peeing, integrate a couple of calf raises 

while cleaning your hands. These small 

things always count. 


6 

ACTIVATE YOUR WORKSTATION 

You have probably come across standing 

desks, funky office chairs and treadmill 

desks. What you may not have come across 

is the research that shows the effectiveness 

of such workstations for reducing sedentary 

behaviour. When staff members are given 

a chance to stand up and move while still 

on their desks, they usually grab it. For an 

effective and somehow affordable option, 

check if your HR department will buy the 

idea of getting desks such as the UpDesks 

that can help you to change between sitting 

and standing throughout the day. But 

if such a desk cannot be purchased by the 

department, do some homework and look 

for a cheaper alternative. 

Once you have your workstation up and 

running, find some other things to keep you 

on toes. For example, the FluidStance Deck 

is a work-friendly device that mimics some 

of the most common board sports and their 

movement. How about that? Furthermore, 

it has been medically approved and seen to 

boost your heart rate and motion range as 

opposed to just standing. 

7 

FIDGET A BIT 

If you are genuinely stuck in your seat 

for extended periods, do not accept your 

fate without a little fight. A study from the 

University of Missouri deduced that fidgeting 

on your seat can alleviate the arterial 

disorder that has been seen to lead to vascular 

disease. In simple terms, move your 

feet around the area, tap your toes and 

bend your legs a bit. Fidgeting may not 

serve as a perfect substitute for some other 

exercises, but a little movement is better 

than none. 

New studies show that even if you are active, 

sitting for close to eight hours in front 

of your computer every day can significantly 

reduce your lifespan. And since these extended 

sessions in front of your computer 

are normal, it is only good for you to find 

some ways of reducing your sitting time. 

Following the mentioned tips will significantly 

reduce your desk time and enhance 

your life quality at the office. 

94 



96 



5 COMMON CAUSES OF 

AND HOW TO 

TREAT THEM 

by 

David Baker 

Follow Us: 

Most headaches aren’t the result of 

a serious illness. This article gives 

you some of the reasons behind the 

headaches you encounter in your 

everyday life. 

Who hasn’t dealt with a headache 

during the day? While 90% of 

the headaches we get will not 

cause the body any serious 

harm, there are those 10% of 

headaches which can be rather serious and 

it is essential to understand them. Below 

you will find a simple run down of these ow 

to medium risk headaches. 

98 


Beef is nature’s best-tasting multivitamin. It’s loaded with essential nutrients such as zinc, iron, B vitamins and 

protein. Find out more about it here. 

 


1 

OVERDOING THE 

PAIN MEDICATION 

It may seem odd but taking too many pills 

can lead to more headaches. This is known 

as a rebound headache and they can be 

identified by the dull throbbing that feels 

as your brain is absolutely aching. These 

headaches are caused due to the large 

amount of painkillers simply rewiring the 

mind. In fact, large numbers of pain killer 

combined with caffeine can lead to seriously 

painful rebound headaches. 

2 

JAW CLENCHING 

How many times throughout the day 

do you simply find yourself overworked and 

stressed out. Instead of just calming down, 

we tend to get mad, curse, and clench our 

jaws. Your dentist will be able to decide if 

you suffer from temporomandibular joint 

disorder, which is typically caused by stress 

and causes nighttime teeth grinding. The 

pain will work itself from the jaw into the 

head, which causes discomfort in the form 

of a headache. Simple relaxation methods 

and yoga are an excellent wall to bring balance 

back to the body and forget about all 

of the worries in your life. 


3 

PHONE ADDICTION 

Using your phone too much is one 

of the number one ways people are getting 

more headaches. This type of neck 

strain is known as occipital neuralagia, 

and is caused by looking down at your 

phone. With more people spending a lot 

more time on their cell phones, this type 

of pain is becoming more common. These 

types of headaches form in the back of 

the skull and slowly make their way to 

the forehead. Typically, your physician 

will offer vitamin B2, OTC medication, 

or magnesium. 

4 

WORK OUT OVERLOAD 

While exercising can be good, too 

much of it can lead to an increase in blood 

flow and heart rate. As your heart rates begins 

to spike, it can lead to an exercise induced 

headache that has the ability to last 

up to two hours. It is wise to use a heart 

rate monitor at the gym to ensure you 

keep your hart rate at a normal pace. If 

your heart rate begins to spike, slow down 

your activity. 

5 

TOO HIGH UP 

If you plan to be in higher altitude 

skiing or snowboarding, understand you 

risk a headache due to oxygen deprivation. 

These types of headaches usually combine 

with nausea and are rather intense in the 

early mornings. If you plan on being in this 

area for a few days for a competition, try 

to arrive early and slowly assimilate yourself 

to the area. You will also want to avoid 

caffeine, drink plenty of water, and keep 

stress at a minimum. 

We live lives that can be rather stressful 

and busy and many times it is impossible 

to avoid headaches. However, you should 

keep in mind that there are treatments 

available for the many types of headaches 

that we deal with. Before you change your 

lifestyle, it is important to discuss your options 

with your physician to ensure you are 

getting the right treatment. 

100 



102 



4 EXERCISES TO DEVELOP A 

STRONGER 

CORE 

by 


Core exercises strengthen the body, particularly the pelvis, hip, and lower back 

areas. Check out these 4 exercises to achieve stronger core muscles. 

Often the journey toward carving 

out washboard abs begins 

with the desire to change our 

bodies to look like David Beckham 

or Chris Hemsworth and 

while that is a normal desire, it is not necessarily 

the most important reason to develop 

a stronger core. Some medical schools 

such as Harvard say that the core muscle 

groups are the link between your body’s 

Follow Us: 

upper and lower extremities. Dr. Brabham, 

an Associate Professor of Exercise Science 

says, it’s not only the area we often 

refer to as six-pack abs but also includes 

other muscle groups such as the back, obliques, 

and other muscles surrounding the 

area. He goes on to say that it is a mistake 

commonly made by people to think 

that when training the core they need to 

only focus on the muscles of the abdomen. 

104 


The problem that most will experience when using such an unbalanced approach is that it 

will ultimately hinder overall performance in other areas of their life which can include activities 

such as playing basketball or when walking up a flight of stairs. When someone fully 

develops their core muscle groups it will improve their overall balance, breathing, posture 

and general stability. Athletes will find that when they fully develop their core they will begin 

to see significant improvements in their overall performance which includes there agility, 

speed, and they will find that they will experience injuries less and they will recover faster. 

The main thing to take away from this is the 

fact that when training your core, it will require 

more than just a few sets of sit-ups 

done at the end of each workout. It will be 

necessary for you to develop a well-balanced 

exercise regimen that works all the muscle 

groups, from your shoulders to your pelvis. 

Many of us have heard the saying that you’re 

only as strong as your weakest link and you 

don’t want that to be your core. To ensure 

that you’re getting a fully balanced work out 

of the core muscle groups, Dr. Brabham 

suggests you do the following: 

Beef is nature’s best-tasting multivitamin. It’s 

loaded with essential nutrients such as zinc, 

iron, B vitamins and protein. Find out more 

about it here. 

 



1 

SIDE PLANKS 

Side planks can be an ideal type of 

exercise because they’re reasonably easy, 

do not require any special equipment, 

you can do them almost anywhere, and 

they give a very good workout to the stabilizing 

muscles. When doing these exercises 

it is important to do them correctly 

and to do so you will want to support your 

body by using the forearm that is on the 

floor while lying on your side. You will 

want to keep your body straight to tighten 

your abs while raising your hips off 

the ground and keeping your body from 

its heels to its head in a diagonal line. Dr. 

Brabham recommends holding that position 

for at least 10 seconds or as long as 

you can do so while maintaining a perfect 

form. You should do anywhere from 

2 to 5 sets. 

2 

GLUTE BRIDGES 

This is another of the exercises that you can do almost anywhere. This 

exercise allows you to workout muscle groups that are often neglected 

such as the stabilizing muscles of the back along with the glutes. To do 

this exercise you will lay on your back and bend your knees to allow 

your feet to rest flat on the floor. Tighten your core muscle 

groups while lifting up your hips and press your heels 

so that your body makes a straight line from your 

knees to your shoulders and maintain 

that position for a minimum of 10 seconds 

or as long as you can do so while 

keeping a perfect form. You should do 

a minimum of 2 and up to 5 sets. 

106 


3 

HAMSTRING CURLS 

USING A STABILITY BALL 

When you do something that challenges 

your body’s balance, your core muscle 

groups will activate to help you maintain 

that balance. Using a stability ball while 

doing hamstring curls is a great way to 

challenge your body’s balance. This exercise 

will not only give an excellent workout 

for the abdominal area but it also will 

give a good workout for the gluteal muscles 

and even hamstrings. It accomplishes 

all this by causing you to balance your legs 

on a surface that is unstable while trying 

to hold a glute bridge and simultaneously 

control your knees with a full range of 

motion. This is a difficult exercise but one 

that will give an extreme workout to your 

core muscle groups. 

You will need to place your feet on the stability 

ball while keeping your legs straight 

and lying on your back. Your palms will be 

flat on the ground beside you and you’ll 

use them for support when you lift your 

hips off the floor so that your body makes 

a straight line from the head to the heels of 

your body. You will then press your heels 

into the ball and start pulling your legs 

back and bending your knees. You then go 

back to your original position to complete 

the repetition. You will want to do a minimum 

of two sets and as many as four sets 

that each include 10 repetitions. 


4 

SINGLE LEG EXERCISES 

You should do single leg exercises 

when it’s safe and possible. This gives 

the exercise a bit of instability when doing 

cable chest presses, bicep curls, shoulder 

presses and this, in turn, turns on core muscle 

groups which give you double the benefits. 

Doing single leg exercises optimizes 

strength development, develops better balance 

and increases overall coordination. 

Regardless of whether you’re a woman or 

a man or what your age, most everyone 

wants washboard abs and a flat stomach. 

Performing these 4 essential exercises will 

help you to achieve those goals that you’ve 

long dreamed of. When you include these 

as part of your regular workouts you will 

soon be lifting heavier loads and you will 

find that you have better stability when 

performing deadlifts, squats, and presses 

and you will also find that the added 

strength helps to protect your body from 

injuries inside and outside of the gym. 

108 



110 



10 GREAT BATTLE ROPE EXERCISES FOR A 

FULL-BODY 

WORKOUT 

by 

David Baker 

Follow Us: 

Battle ropes provide a high-intensity, 

whole-body workout that gets your 

muscles moving in new ways. Here are 10 

battle rope exercises you can start on! 

If you’re looking for one of the 

best ways to add a metabolic 

factor to your workouts, tone 

muscle, and throw in some cardio 

then you want battle ropes. 

Danielle Hopkins created the Ropes and 

Rowers program that helps you reach the 

right heart rate to get you into the fat-burning 

zone. If you want to perform these exercises, 

you’ll need to use one of two grips. 

112 


Handshake Grip: In order to use this grip you’ll need to hold your ropes the same way you’d 

hold someone’s hand when shaking hands with them. Keep your palms facing inwards. 

Overhand Grip: To use this grip, hold your ropes with your palms facing down. 

Instructions: You’ll need to complete 10 reps of each one of these exercises for 2 to 3 

rounds. Don’t rest very long between each rep - no more than 20 seconds at most. If you’d 

like an added challenge then you can throw in a 30-second plank for an active recovery. 

You can also throw in variations such as side planks, planks and shoulder taps, and whatever 

else you may need. Upon completing the following circuit, rest for no longer than 2 

minutes and then go through the circuit again. 

1 

ALTERNATING WAVES 

Instructions: You’ll want to get into 

a squat position - dropping your backside 

as close to the ground while still maintaining 

your footing - and then lean your upper 

body forward a tiny bit. Use either hand 

with a handshake-style grip. Alternate motions 

to make waves; if the ripples don’t run 

all the way to the anchor point then you aren’t 

doing it right. According to Hopkins, 

it’s important to make small, quick waves 

rather than powerful, slow ones. How 

Many: Perform 10 reps (right to left is a 

single rep). 

2 

JUMPING JACKS 

Instructions: Grab one rope with 

each of your hands using an overhand-style 

grip. According to Hopkins, it’s important 

to step a bit closer to your anchor so your 

ropes have some slack. When you have 

enough slack, simply do normal jumping 

jacks. How Many: Perform 10 reps. 

How can you tell if you’re bad in 

bed? This article will help you with 

these surefire signs that will let you 

know if you are not doing a 

great job in bed. 



3 

REVERSE LUNGE WITH THE 

ALTERNATING WAVE TECHNIQUE 

Instructions: Grip a single rope with each of 

your hands using the handshake-style grip. 

Take a step back in order to perform a normal 

reverse lunge and perform alternating 

waves with the ropes. Once you lunge and 

wave with one side, return to standing position. 

Then you do it with the other side, 

which completes one rep. How Many: 10 

reps, which is 5 reps with each leg. 

4 

GRAPPLER THROWS 

Instructions: Use an overhand-style 

grip in order to grasp the ropes. Stand with 

your hips square to the anchor and then 

start to pivot and rotate. Throw the ropes 

from left to right - or right to left depending 

on where you start - and remember to keep 

your core engaged. Keep your upper body 

straight and ensure you’re only twisting 

with your hips and not your shoulders and 

torso. Hopkins warns that you can easily 

stress your lower back if you perform this 

exercise improperly. How Many: 10 reps, 

which is 5 on each side. 

5 

LATERAL LUNGE WITH THE 

DOUBLE WAVE TECHNIQUE 

Instructions: Grab one rope in each hand 

with a handshake-style grip. Stand with 

your feet in a wide stance. Hopkins’ instructions 

are to make waves with both ropes at 

the same time as you shift your weight doing 

a standard lateral lunge. How Many: 10 

reps, which is 5 on each side. 

114 


6 

180 JUMPS 

Instructions: Stand with your back 

to the anchor point. Keep yourself parallel 

to the ropes while holding them using 

an overhand-style grip. You’ll need to keep 

your arms out in front of you so that you 

have one hand on the rope’s end while your 

other hand is around one foot in. Perform 

a 180-degree jump while you swing the 

rope over your head - don’t jar your knees 

when you land if you want to keep your 

knees healthy! How Many: 10 reps, which 

is 5 jumps in each direction. 

7 CLAPS 

Instructions: Get into a squat position 

just like you do for the alternating waves 

exercise. Use a handshake-style grip and 

simply clap the ropes together. How Many: 

10 reps - make sure the ropes clap together 

and not miss each other completely. 

8 UPPERCUTS 

Instructions: Use an overhand-style 

grip to grab one rope in each hand. Take a 

stance that gives you solid footing, keeps 

your abs braced, and gives you a small 

bend at the knees. Punch with one hand 

and then the other, each time rotating your 

hips as you swing your arm up. How Many: 

10 reps, which is one punch with each fist. 


9 

SQUAT THRUSTS 

Instructions: Start with one rope 

in each hand, holding them with a handshake-style 

grip. Perform a standard 

squat thrust, slamming the ropes onto the 

ground as you squat down and then thrust 

your legs back. Remain in a plank - don’t 

let go of the ropes - and hold it for a moment. 

Then jump back to your feet and 

stand up straight to complete one rep. How 

Many: 10 reps. 

ROPE SLAMS 

Instructions: Get into a squat position 

and use either type of grip to hold 

one rope in each hand. Stand up straight - 

make sure you shove yourself up by placing 

weight on your heels as you shoot up 

straight - and extend your arms (and the 

ropes) into the air as you stand. Once fully 

extended simply squat down quickly and 

slam the ropes down as you do so. Hopkins 

instructs exercisers to make the waves as 

large as possible and hit the ground with 

as much aggression as they can muster. 

How Many: 10 reps. 

Battle ropes are a fantastic way to get 

the full-body workout you need without 

spending hours working on each muscle 

group and fitness goal. They work out your 

upper body muscles as well as your back, 

abs, and glues, and it’s easy to incorporate 

them into your normal cardio workouts as 

extra resistance. If you want to start seeing 

a real transformation in your body 

then stay dedicated and use these battle 

rope exercises! 

116 



118 



TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• REASONS WHY YOU STILL HAVE 

A BEER GUT 

• EASY DIET CHANGES TO HELP 

KICKSTART YOUR WEIGHT LOSS 

• KETTLEBELL EXERCISES THAT 

DON’T INVOLVE SWINGING 

• BEST NO-EQUIPMENT MOVES TO 

GET STRONGER 

• REASONS YOU’RE STILL INJURED 

• SIGNS OF FATIGUE TO 

WATCH OUT FOR 

• STEPS TO CLEAN EATING 

Follow Us: 

120 

The May 2018 edition of 

Wise Man Daily Magazine 

will be available this spring!

Wise Man Daily April 2018

Create successful ePaper yourself

Delete template?

Save as template?