Wise Man Daily April 2018
With the April 2018 issue of Wise Man Daily, 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. 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!
With the April 2018 issue of Wise Man Daily, 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. 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!
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5 WAYS YOU CAN STAY HEALTH OVER THE HOT SUMMER MONTHS<br />
Issue 9 I <strong>April</strong> <strong>2018</strong><br />
5 Of The Biggest<br />
Metabolism<br />
8 COMMON MISTAKES<br />
BEGINNERS MAKE WHILE<br />
BODY<br />
BUILDING<br />
MYTHS<br />
Debunked<br />
4 UNDERRATED<br />
AB EXERCISES<br />
TO TRY TODAY<br />
9 BRUTAL CROSSFIT<br />
WORKOUTS<br />
T H A T W I L L T E S T Y O U<br />
AN 8-PART<br />
BEEF<br />
<strong>Man</strong>ifesto<br />
<strong>April</strong> <strong>2018</strong><br />
4 REASONS WHY YOU ARE HAVING TROUBLE WITH DANDRUFF 1
2<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 3
CONTENTS ISSUE<br />
9 I APRIL <strong>2018</strong><br />
07<br />
08<br />
15<br />
22<br />
28<br />
37<br />
43<br />
50<br />
EDITOR’S NOTE<br />
9 BRUTAL CROSSFIT<br />
WORKOUTS THAT WILL<br />
TEST YOU<br />
5 WAYS YOU CAN STAY<br />
HEALTH OVER THE HOT<br />
SUMMER MONTHS<br />
5 OF THE<br />
BIGGEST METABOLISM<br />
MYTHS DEBUNKED<br />
AN 8-PART BEEF MANIFESTO<br />
4 REASONS WHY YOU<br />
ARE HAVING TROUBLE<br />
WITH DANDRUFF<br />
5 TIPS FOR BUILDING<br />
BIG SHOULDERS FOR<br />
THE SUMMER<br />
8 COMMON MISTAKES<br />
BEGINNERS MAKE<br />
WHILE BODYBUILDING
ISSUE 9 I APRIL <strong>2018</strong><br />
4 UNDERRATED AB<br />
EXERCISES TO TRY TODAY<br />
A 10-GUIDE TO HELP YOU<br />
DETERMINE WHETHER OR<br />
NOT YOU ARE BAD IN BED<br />
7 THINGS TO CONSIDER<br />
WHEN LOOKING FOR THE<br />
PERFECT GYM FOR YOU<br />
3 CRITICAL THINGS TO<br />
DISCUSS BEFORE YOU<br />
GO CONDOM-FREE<br />
7 SIMPLE WAYS TO CREATE A<br />
LESS SEDENTARY DESK JOB<br />
5 COMMON CAUSES OF<br />
HEADACHES AND HOW<br />
TO TREAT THEM<br />
4 EXERCISES TO DEVELOP<br />
A STRONGER CORE<br />
10 GREAT BATTLE<br />
ROPE EXERCISES FOR A<br />
FULL-BODY WORKOUT<br />
58<br />
65<br />
76<br />
83<br />
90<br />
98<br />
104<br />
112
6<br />
<strong>April</strong> <strong>2018</strong>
Issue 9<br />
APRIL <strong>2018</strong><br />
Editor<br />
David Baker<br />
Writer<br />
Chuck Meriwether<br />
Head of Creatives<br />
Nyvia Ross<br />
Lead Graphic Designer<br />
Michael Juanson<br />
Graphic Designers<br />
Rogelio Castino, Jr.<br />
Leonard Inciong<br />
Quality Assurance Editor<br />
Nicole S. Ross<br />
Junior Editor<br />
Keeneth Ross<br />
Digital Property<br />
<strong>Man</strong>agers<br />
Maharlika Matutinao<br />
Layla Anaya<br />
Digital Property<br />
Assistants<br />
Krystine Sitjar<br />
Warren Nietes<br />
Online Presence:<br />
www.wisemandaily.com/<br />
Facebook<br />
Google+<br />
Twitter<br />
Tumblr<br />
Pinterest<br />
For advertising concerns<br />
please contact KJ Ross at<br />
kjross@authoritativecontentllc.com<br />
<strong>Wise</strong> <strong>Man</strong> <strong>Daily</strong> content cannot be<br />
copied or reproduced in any form<br />
without the written permission of the<br />
publishers. <strong>Wise</strong> <strong>Man</strong> <strong>Daily</strong>’s editors<br />
and publishers shall not be held liable<br />
for any unsolicited materials. All prices<br />
and specifications published in this<br />
magazine are subject to change by<br />
manufacturers, agency and retailers.<br />
LETTER FROM<br />
THE EDITOR<br />
Welcome to the ninth issue of<br />
<strong>Wise</strong> <strong>Man</strong> <strong>Daily</strong>! Spring is finally<br />
here in full and you know what that<br />
means. Cruising with your sunroof down,<br />
enjoying more of the outdoors, and getting<br />
shredded for summertime are all things ready to<br />
be checked off!<br />
In the last issue, you learned about hot men’s<br />
hairstyles for <strong>2018</strong>, unhealthy foods to scratch from<br />
your diet, tips for catching better sleep, and more. We<br />
talked about tricks for getting hired out of college, how to<br />
become a better runner, and reasons to ditch energy drinks. In<br />
this release, check out underrated ab exercises, practical ways to<br />
create a less sedentary desk job, how to know if you’re bad in bed,<br />
and more.<br />
At <strong>Wise</strong> <strong>Man</strong> <strong>Daily</strong>, we take you through the entire experience of becoming a<br />
better man - not just the highlights. From tackling problems with your hair and<br />
helping you decide how to buy a car, to even showing you the secrets to dating,<br />
<strong>Wise</strong> <strong>Man</strong> <strong>Daily</strong> is the place to be. Thanks for reading, and be sure to have a look<br />
at our next release!<br />
Regards,<br />
David Baker<br />
DAVID BAKER<br />
Editor<br />
<strong>Wise</strong> <strong>Man</strong> <strong>Daily</strong><br />
<strong>April</strong> <strong>2018</strong> 7
9 BRUTAL CROSSFIT<br />
WORKOUTS<br />
T H A T W I L L T E S T Y O U<br />
Follow Us:<br />
by<br />
David Baker<br />
CrossFit promotes short, brutal<br />
workouts with little rest. Test your strength,<br />
speed and endurance with these nine ultrademanding<br />
CrossFit WOD routines.<br />
To get out of complacency, you have to shock<br />
your body using a brutal and demanding exercise.<br />
CrossFit is a cult-like exercise routine that’s<br />
about a decade old and is very effective in getting<br />
your body out of rest and into motion. CrossFit involves<br />
doing quick and brutal workouts with minimal breaks. The workouts get<br />
your heart pacing through the roof, but with time you get stronger, fitter<br />
and more flexible. Here are some CrossFit workouts that you can try out.<br />
8<br />
<strong>April</strong> <strong>2018</strong>
Before you<br />
start walking<br />
on the tough<br />
path towards<br />
a healthy life,<br />
there are a<br />
few things you<br />
must never do<br />
as a newbie in<br />
the gym. Find<br />
out about it<br />
here.<br />
CLICK HERE TO<br />
READ MORE.<br />
1<br />
BASELINE ROW<br />
You can begin with the Baseline<br />
Row workout. If you have never done<br />
a rowing exercise before, do a 1K row.<br />
Take note of your time during your initial<br />
workout and after undertaking the<br />
program for a month, come back and do<br />
the 1K row again and evaluate whether<br />
you have made any progress. If you<br />
are not new to rowing, you can go for<br />
the 5K row.<br />
However, with the 5K row, you will have<br />
to keep your pace slower than 1K row so<br />
that you do not burnt out quickly. The<br />
first phase of rowing should begin by initiating<br />
the pull using your legs then shift<br />
the pull to your core and then to your<br />
arms for maximum efficiency. The next<br />
phase called the recovery phase should<br />
begin with your arms, then to your core<br />
and finally to your legs.<br />
Make sure to make strong,<br />
powerful pulls and a slow<br />
recovery phase.<br />
2<br />
20-MIN AS-MANY-<br />
ROUNDS-AS-<br />
POSSIBLE (AMRAP)<br />
250 meter row, then 20 wall<br />
balls (throw a ball up against<br />
a wall that’s taller than you),<br />
lastly, 10 burpees.<br />
3 8 ROUNDS<br />
FOR TIME-OFF<br />
50 double-unders (if you<br />
cannot get double-unders,<br />
you can try alternating<br />
one double and<br />
two singles) 8 pull-ups, 10<br />
barbell thrusters.<br />
<strong>April</strong> <strong>2018</strong> 9
4<br />
20-MIN EVERY-MINUTE-ON-<br />
THE-MINUTE (EMOM)<br />
Start your 1st exercise on minute one. Do<br />
all the tasks and relax for the time left in<br />
the minute. When minute two begins, start<br />
the next exercise and relax for the time<br />
left in that minute. Alternate these exercises<br />
for at least 20 minutes:<br />
Odd minutes: 8 back squats. Even minutes:<br />
10 russian kettle-bell swings.<br />
5<br />
SET A 15-MINUTE<br />
DEADLINE TO COMPLETE<br />
400-meter run, 40 box jumps, 30 burpees,<br />
20 wall balls, 400-meter run.<br />
6<br />
20-MINUTE AMRAP<br />
200-meter sprint, 8 barbell thrusters,<br />
10 toes to bar.<br />
10<br />
<strong>April</strong> <strong>2018</strong>
7 6 ROUNDS<br />
FOR TIME OF<br />
- 250 meter row, 10 dumbbell<br />
snatches (per side), 10<br />
kettle-bell goblet squats,<br />
15 v-ups.<br />
8<br />
15-MINUTE EMOM<br />
1st min: 5 power<br />
cleans. 2nd min: 5 overhead<br />
press (clean once).<br />
3rd min: 15 pushups.<br />
9<br />
25-MINUTE AMRAP<br />
20 weighted sit-ups,<br />
10 burpee box jumps (do<br />
a burpee and then a box<br />
jump), 10 front squats.<br />
CrossFit workouts can indeed<br />
be quite brutal. They<br />
push your endurance, speed<br />
and strength to the limits,<br />
with or without exercise<br />
companions. The fitness<br />
program is definitely worth<br />
it - but if you are not sure if<br />
CrossFit is for you, you can<br />
test the waters by trying the<br />
9 ultra-demanding WODs<br />
(workout of the day).<br />
<strong>April</strong> <strong>2018</strong> 11
12<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 13
14<br />
<strong>April</strong> <strong>2018</strong>
5 WAYS YOU CAN<br />
STAY HEALTH OVER THE<br />
HOT SUMMER MONTHS<br />
Follow Us:<br />
by<br />
Chuck Meriwether<br />
It’s so easy to stay healthy and sharp while<br />
enjoying the warm and sunny weather, with<br />
these 5 smart tips on getting the nutrition you<br />
need this summer.<br />
Have you been waiting for summer to arrive?<br />
Perhaps you have been working<br />
out all winter to enjoy months or remaining<br />
shirtless, or you have have just<br />
begin that push to a great looking body<br />
just before the season begin, you need to make important<br />
decisions to stay healthy and look good.<br />
You may notice that every single day scientists are<br />
telling us which foods are good or bad for us<br />
<strong>April</strong> <strong>2018</strong> 15
1<br />
PROTEIN INTAKE<br />
Recent studies have shown that<br />
Americans need at least 50 to 175 percent<br />
more protein than was previously suggest<br />
by the federal government through<br />
the recommended daily allowances. For<br />
an adult male who leads an active lifestyle<br />
and weighs 150 pounds should try to consume<br />
at least 119 to 154 grams of protein,<br />
whereas the RDA states 56 is sufficient. If<br />
you are using weights for your workout,<br />
your body is going to need the extra protein.<br />
It is essential that you do not skimp.<br />
Are you dreaming of sculpted shoulders this<br />
summer? Check out these 5 exercises that will<br />
give you the perfect shoulders to show-off under<br />
the sun!<br />
<br />
CLICK HERE TO READ MORE.<br />
2<br />
SEAFOOD FOR HEALTH<br />
While it is hard to beat a stunning<br />
hamburger, you may want to consider<br />
adding some fish to your next barbecue.<br />
Fish contain Omega-3 fatty acids, which<br />
are essential in the reduction of inflammation<br />
that is linked to diabetes, heart<br />
disease, and obesity. A recent study ar<br />
Harvard Medical School stated that one<br />
to two servings of fish on a weekly basis<br />
has the ability to reduce the risk of death<br />
from heart disease by an astonishing<br />
36 percent.<br />
16<br />
<strong>April</strong> <strong>2018</strong>
3<br />
LOSE THE<br />
REFINED CARBS<br />
There are a number of<br />
reasons why an individual<br />
should choose fiber-rich<br />
foods, as they improve the<br />
health of the gut, manage<br />
weight better, and reduce<br />
Type 2 diabetes. Individuals<br />
who eat foods high in refined<br />
carbs risk an imbalance<br />
in the good and bad<br />
bacteria that is found in<br />
the gut, which over time<br />
will turn to gastrointestinal<br />
distress, possible colon<br />
cancer, and metabolic<br />
imbalance. It is better for<br />
the body to fill up on vegetables,<br />
fruits, and whole<br />
grains such as quinoa and<br />
whole-wheat bread. In fact,<br />
you just may want to lose<br />
the bun this week!<br />
4<br />
INTAKE MORE<br />
VITAMINS<br />
Sadly, heart disease is still<br />
one of the leading causes<br />
of death for women and<br />
men, alike. Aside from genetics,<br />
there are several<br />
things you can do to reduce<br />
that risk. One of the primary<br />
factors of heart diseases<br />
is chronic inflammation,<br />
which is caused by our eating<br />
habits. However, vitamins<br />
A & C have the<br />
ability to lower inflammation<br />
which will reduce the<br />
overall stress on the coronary<br />
arteries. Simple things<br />
like grapes, oranges, walnuts,<br />
and leafy greens are<br />
a great way to help.<br />
<strong>April</strong> <strong>2018</strong> 17
5<br />
THE IMPORTANCE<br />
OF VITAMIN D<br />
There are far too many<br />
Americans who are not getting<br />
nearly enough of this essential<br />
vitamin which is needed for<br />
strong bones and healthy muscles.<br />
To gain more, you need to<br />
eat more fatty fish, egg yolks, as<br />
well as enjoy the outdoors and sun!<br />
If the sun is shining, go out and<br />
let your body soak up the Vitamin<br />
D, it is one of the best ways to get<br />
healthy without any extra effort<br />
on your part!<br />
You now know some of the<br />
best eating habits, however,<br />
it can be quite difficult<br />
to employ them all<br />
during the fun months<br />
of summer. Summer is<br />
a time for beach parties,<br />
barbecues, and<br />
other fun activities<br />
all of which usually<br />
contains a lot of<br />
food, which is more<br />
than likely not the<br />
healthiest. It<br />
essential to<br />
find a way<br />
to balance<br />
out the healthy<br />
with the not so<br />
healthy by the<br />
tips we have<br />
offered above.<br />
18<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 19
20<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 21
5 OF THE BIGGEST<br />
METABOLISM<br />
MYTHS DEBUNKED<br />
by<br />
David Baker<br />
Follow Us:<br />
Even with its numerous benefits, metabolism often gets the blame with weight<br />
gain. This article lists down top metabolism myths and explains it here.<br />
If your body is unable to keep up like it is used to, then it may be time for<br />
your metabolism to be overhauled. However, if you think you already know<br />
everything about the natural furnace of your body, then you need to think<br />
again. Don’t let the following 5 common myths about how your body transforms<br />
food into fuel fool you.<br />
22<br />
<strong>April</strong> <strong>2018</strong><br />
<strong>April</strong> <strong>2018</strong> 22
Ab training<br />
is one of<br />
the most<br />
individualized<br />
activities<br />
in strength<br />
training.<br />
Try these 4<br />
underrated<br />
exercises to<br />
feel and see<br />
the difference<br />
immediately!<br />
CLICK HERE TO<br />
READ MORE.<br />
1<br />
AS YOU AGE, YOUR METABOLISM<br />
STARTS TO SLOW DOWN<br />
Some cellular aging does occur that we<br />
can’t do anything about yet. Your metabolism<br />
might start declining very slowly while<br />
you are in your 30’s and 40’s, however, lifestyle<br />
changes at that point in your life (that<br />
you might not even be aware of) usually are<br />
what causes weight gain. However, if you<br />
keep your weight under control and exercise<br />
on a regular basis with your main focus<br />
being on strength training, then it is possible<br />
for your metabolic rate to outperform<br />
that of a twenty-year-old couch potato until<br />
you are in your sixties or even beyond that.<br />
When you take good care of your body and<br />
remain physically active, your metabolism<br />
with work longer and faster.<br />
2<br />
YOUR METABOLISM IS KEPT<br />
MOVING BY REGULAR EXERCISE<br />
Strength training is basically non-negotiable<br />
when it comes to having a healthy metabolic<br />
rate. You will burn more sugar, the<br />
more muscle you have. It is a critical safeguard<br />
to protect against Type 2 diabetes<br />
and insulin resistance.<br />
<strong>April</strong> <strong>2018</strong> 23
3<br />
SKINNIER INDIVIDUALS<br />
HAVE FASTER METABOLISMS<br />
You could be at a normal rate but still have<br />
a metabolism that is slower than a guy<br />
who is heavier and as tall as you are. That<br />
is because metabolism is not determined<br />
by weight - the key is the amount of muscle<br />
that you have. If you are thin but don’t<br />
have a lot of strength, then you will likely<br />
have a slow metabolic rate.<br />
4<br />
OVERWEIGHT INDIVIDUALS<br />
DON’T HAVE A LOT OF MUSCLE<br />
False. Carrying extra weight does build<br />
muscle, even if it can’t be seen underneath<br />
the fat. They will lose some muscle<br />
if they lose weight. Their metabolism will<br />
also slow down due to that - which makes<br />
it more challenging to keep off the weight.<br />
5<br />
THE MOST FUEL IS<br />
BURNED BY PHYSICAL ACTIVITY<br />
First of all, only around 20% of all American<br />
adults actually meet the minimal public<br />
health recommendations for physical<br />
activity! The minority still only burns<br />
around 10-30% of their daily total calories<br />
from performing physical activities. A<br />
majority of the calories we burn on a daily<br />
basis (60-75%) is simply from the resting<br />
metabolic rate. This is the energy that<br />
your body needs to perform basic functions<br />
while at rest such as your organs running,<br />
digesting and breathing. However,<br />
exercise is what we have the most control<br />
over when it comes to determining<br />
the number of extra calories that we burn.<br />
Metabolism has been a very hot topic of<br />
conversation for quite some time. Without<br />
metabolism, you wouldn’t have enough energy<br />
to even get up in the morning, much<br />
less be able to burn calories throughout<br />
the day. However, along with all of the<br />
benefits it provides, metabolism frequently<br />
gets blamed for weight gain. That is why<br />
we decided to uncover these five myths<br />
about metabolism so you could better understand<br />
what the truth is.<br />
24<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 25
26<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 27
AN 8-PART<br />
BEEF<br />
<strong>Man</strong>ifesto<br />
by<br />
Chuck Meriwether<br />
Follow Us:<br />
Beef is nature’s best-tasting<br />
multivitamin. It’s loaded with<br />
essential nutrients such as zinc, iron,<br />
B vitamins and protein. Find out more<br />
about it here.<br />
Meat is bad for you, I’m sure we’ve<br />
heard it a million times. We<br />
have all heard the story: when<br />
you eat red meat, it will give you<br />
a stroke, cancer and will kill you.<br />
This comes down from the so-called experts<br />
and they have been warning people about<br />
eating meat for years but is the warning warranted?<br />
Yes, there are certain vices, such as<br />
chocolate and wine that may have their good<br />
points when you use them in moderation and<br />
something similar is also true for red meat.<br />
According to Dave Zino, the executive chief<br />
of the National Cattlemen’s Beef Association<br />
in the United States, beef is the best<br />
tasting multivitamin in nature. You will find<br />
10 essential nutrients in red meat, including<br />
iron, zinc, protein and B vitamins. It<br />
doesn’t matter if you roast, stir fry, barbecue<br />
or stew beef, it’s time to explore why we<br />
should be carnivorous.<br />
28<br />
<strong>April</strong> <strong>2018</strong>
1 GAINING<br />
MUSCLE AND<br />
LOSING WEIGHT<br />
When you eat lean beef,<br />
you are getting a complete<br />
protein source including<br />
all of the amino acids that<br />
are essential for maintaining<br />
and building muscle.<br />
When you eat an 80 g serving<br />
of a T-bone steak, you<br />
are getting 22 g of protein<br />
so if you’re looking<br />
to shed some pounds, it<br />
can keep you full and help<br />
you in your dieting efforts.<br />
According to a study by<br />
CSIRO, obese and overweight<br />
men who were<br />
fed a high-protein<br />
diet that included<br />
lean red meat were<br />
able to reduce abdominal<br />
fat more<br />
efficiently than<br />
those who were<br />
eating high carbohydrate<br />
diets.<br />
Core exercises strengthen the body, particularly the pelvis, hip, and lower back areas. Check out these 4<br />
exercises to achieve stronger core muscles.<br />
<br />
CLICK HERE TO READ MORE.<br />
<strong>April</strong> <strong>2018</strong> 29
2<br />
THE BENEFITS TO<br />
YOUR HEALTH<br />
Australians are able to get<br />
the majority of their zinc<br />
from red meat. Since red<br />
meat has high levels of<br />
zinc, it helps to keep illness<br />
at bay and researchers<br />
even think that zinc<br />
can reduce both the duration<br />
and the severity of the<br />
common cold symptoms.<br />
According to Jim White, who<br />
is an American Diabetics<br />
Association spokesman,<br />
red meat supplies vitamin<br />
B12. Your body is able to<br />
make DNA as a result and it<br />
keeps your red blood cells<br />
and nerve cells healthy.<br />
3<br />
IT’S GOOD FOR YOUR HEART<br />
Heart health research shows that eating lean beef<br />
can help with many health challenges that Americans<br />
face. According to a study published in 2012 in the<br />
American Journal of clinical nutrition, those who ate lean<br />
beef in their diet had a 10% lower bad cholesterol level.<br />
Those who authored the study found that lowering saturated<br />
fat in the diet that contains lean beef can be good<br />
for the cardiovascular health and can reduce associated<br />
risk factors.<br />
30<br />
<strong>April</strong> <strong>2018</strong>
4<br />
SEXUAL BENEFITS<br />
When you eat beef, you are getting zinc that helps with the production of testosterone<br />
and in turn, fuels the sex drive. It reduces prolactin, a brain chemical found<br />
in the blood that is responsible for how long it takes you to get ready for the second<br />
round of intimacy. When prolactin is reduced, your recovery time is reduced and it<br />
makes you a better lover.<br />
5<br />
LABELS IN MEAT MARKETS<br />
<strong>Man</strong>y people don’t understand the<br />
meat labels at the supermarket but they<br />
are easy to decipher: if it is stamped<br />
prime, it is a cut that has more marbling<br />
and tends to be tender and flavorful but<br />
also the fattiest and priciest. If it is marked<br />
choice, it is easy to find in the supermarket<br />
and most people like it because it is economical<br />
but has enough marbling to make<br />
it delicious. If it is marked select, it is the<br />
leanest, cheapest option but it also has<br />
less flavor and when it is labeled select, it<br />
may come from older cattle. Natural is the<br />
final option and this is beef that has been<br />
minimally processed without additives<br />
and the cattle never were given growth<br />
hormone or antibiotic shots.<br />
When you see grain-fed cattle, it means<br />
that they are grazing in the pasture for<br />
most of their lives and then spend about<br />
6 months at a feed yard. They may have<br />
been given either hormones or antibiotics.<br />
When they are grass fed, they graze<br />
in the field throughout their lives. Grassfed<br />
beef may also be given hormones or<br />
antibiotics. When you see beef from organic<br />
cattle, it means that they were given<br />
100% organic grain, grass or other feed<br />
and were never given growth hormones<br />
or antibiotics.<br />
<strong>April</strong> <strong>2018</strong> 31
6 ASSOCIATING<br />
BUTCHERS AND<br />
FARMERS<br />
If you really love meat, then<br />
Sydney restaurant Butcher<br />
and the Farmer is the place<br />
you want to go. When you<br />
look at their menu, you only<br />
see simple foods that are<br />
roasted over coals, meat<br />
smoked in a Southern Pride<br />
smoker and charcuterie<br />
that is house-made. You can<br />
even try their spring lamb<br />
feast if you want to feed up<br />
to four people. It has a fantastic<br />
cut of spring lamb,<br />
rack, back strap, ribs and is<br />
served with a garden salad,<br />
vegetables and of course,<br />
chips. Don’t miss out on this<br />
delicious treat, be sure to<br />
book your table now.<br />
7<br />
BOOSTING THE FLAVORS<br />
You should always add marinate and<br />
then put the beef in the refrigerator. For<br />
every 500 g of beef, use half a cup of marinade<br />
and be sure to pat it dry prior to<br />
cooking so it will brown nicely. These marinades<br />
also work great.<br />
BBQ: 2 tbsp. Chili Powder, 2 tbsp. brown<br />
sugar, 1 tbsp. ground cumin 2 tsp. minced<br />
garlic, 2 tsp. cider vinegar, 1 tsp. Worcestershire<br />
sauce, and 1/4 tsp. ground red<br />
pepper. Cajun is great on a ribeye. Add<br />
equal parts of garlic powder, cayenne, salt,<br />
pepper, dried oregano, onion powder, and<br />
dried thyme.<br />
Chimichurri, for skirt steak: 2 cups of coriander<br />
and oregano or flat leaf parsley minced,<br />
2 tbsp. of chopped onion, 4 cloves of minced<br />
garlic, 1/2 cup of olive oil (extra-virgin), 2<br />
tbsp. of red wine vinegar, salt-and-pepper.<br />
32<br />
<strong>April</strong> <strong>2018</strong>
Korean BBQ is good for short ribs or flanken. 1/2 cup soy sauce, 1 tablespoon sugar, 1<br />
tablespoon garlic, minced, 4 spring onions chopped, 1 teaspoon sesame oil, and freshly<br />
ground black pepper.<br />
Other options: dust some ground, dried porcini mushrooms over the steak. Reduce balsamic<br />
vinegar in a saucepan. Drizzle it over the beef. Ground some espresso beans, mix<br />
with brown sugar, chili powder, and garlic powder<br />
8<br />
CLASSIC STEAK SANGER<br />
A great steak sanger is similar to intercourse;<br />
when it is good, it’s great and<br />
when it is bad, it is still good. You can be a<br />
hero with this option. Ingredients: 1 tbsp<br />
olive oil, balsamic vinegar, and brown mustard<br />
mixed with salt-and-pepper, a 200 g<br />
tenderloin, filet or rump steak, one sliced<br />
onion, a handful of spinach leaves and<br />
some Turkish bread.<br />
How do you make it? Heat the grill to high.<br />
Mix the oil, mustard, and vinegar. Sprinkle<br />
salt-and-pepper over top of the steak generously;<br />
add the mustard mixture on top.<br />
Onion rings can be tossed in some olive<br />
oil and put on the BBQ plate or in a frying<br />
pan, stirring often until brown.<br />
When the onion is almost complete, put<br />
the steak on the barbecue. Cook it to your<br />
liking, turning one time only. The Turkish<br />
bread should be lightly toasted and then<br />
spread with goat cheese. Add steak, spinach,<br />
and onions. This is beautiful!<br />
Beef has high levels of umami (savoriness)<br />
and it can go well with every other food<br />
and drink that are also high umami, such as<br />
mushrooms, tomato-based products, peas,<br />
corn, aged cheeses and red wine. Beef has<br />
so much flavor that you really don’t need<br />
to do much with it. Just grill it and then as<br />
a finishing touch, grab your knife and fork.<br />
<strong>April</strong> <strong>2018</strong> 33
34<br />
<strong>April</strong> <strong>2018</strong>
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36<br />
<strong>April</strong> <strong>2018</strong>
4 REASONS WHY YOU ARE HAVING TROUBLE WITH<br />
by<br />
David Baker<br />
Follow Us:<br />
Dandruff is not hereditary. It is brought on by grooming habits or lack thereof.<br />
Here are a few tips on how to keep your scalp healthy and avoid dandruff.<br />
Genetics is responsible for a lot<br />
of the issues that people have,<br />
including anxiety, appearance<br />
and hair loss, but dandruff<br />
does not fit into that category.<br />
Why does dandruff seem to suddenly<br />
appear? Honestly, dandruff is a result of<br />
what you are doing, so you can’t blame<br />
anyone but yourself. If you stop and think<br />
about it, though, that is a positive thing<br />
because you can address the issue and<br />
start turning things around today. If you<br />
want your hair to look its best, and if you<br />
are interested in getting rid of those little<br />
white flakes, make sure you stay away<br />
from the following habits.<br />
<strong>April</strong> <strong>2018</strong> 37
Think you are ready to ditch the condoms in your<br />
relationship? Here are 3 important things you<br />
should discuss with your partner before making<br />
the decision.<br />
<br />
CLICK HERE TO READ MORE.<br />
1<br />
APPLYING EXCESS SHAMPOO<br />
You shouldn’t be washing your hair every<br />
day, and if you alter your grooming routine,<br />
you’ll notice a big difference in your hair.<br />
Shampoo exists to get rid or dirt, grime and oil.<br />
You can wash out your hair with just water and it<br />
will do the trick most of the time, although you do need<br />
to use shampoo after a few days to get rid of extra build-up. If you use shampoo<br />
too much, you make your scalp very dry because you are getting rid of the skin’s natural<br />
oils. Your skin starts to flake and dandruff then appears.<br />
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<strong>April</strong> <strong>2018</strong>
2<br />
AVOIDING CONDITIONER<br />
If you use a proactive shampoo,<br />
something with either zinc pyrithione or selenium<br />
sulfide, you can help cut back on the<br />
amount of dandruff you are seeing. In addition,<br />
a daily conditioner is a great idea, and<br />
you can apply it to your hair even if you did<br />
not shampoo that day. Conditioner puts nutrients<br />
and vitamins back into the scalp and<br />
keeps it from getting too dry. It’s essentially<br />
a moisturizer, so make sure you use it.<br />
3<br />
NOT USING SUNSCREEN<br />
The skin on your scalp is very delicate<br />
and you should take care of it: that means<br />
that you need to protect it from the sun<br />
or risk having additional dandruff issues.<br />
If you don’t have very long hair, it is possible<br />
to put sunscreen on your scalp. Keep in<br />
mind that if your hair is longer, sunscreen<br />
might not be the best option for you. There<br />
are other products that will help you avoid<br />
UV rays. For example, you could pick up a<br />
sun hat.<br />
4<br />
IGNORING ISSUES<br />
If you have a lot of dandruff, you may<br />
have a condition that needs to be evaluated<br />
by a doctor. Don’t just ignore what is<br />
happening. If you’ve tried everything you<br />
can think of, visit a dermatologist so they<br />
can help you figure out what you should<br />
do next.<br />
Dandruff can be very embarassing. It is up<br />
to you to make a change. Evaluate your<br />
options and start using some of the tips<br />
above to help you get rid of your dandruff<br />
once and for all.<br />
<strong>April</strong> <strong>2018</strong> 39
40<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 41
42<br />
<strong>April</strong> <strong>2018</strong>
5 TIPS FOR BUILDING<br />
BIG SHOULDERS<br />
FOR THE SUMMER<br />
by<br />
Chuck Meriwether<br />
Follow Us:<br />
Are you dreaming of sculpted shoulders this summer? Check out these 5<br />
exercises that will give you the perfect shoulders to show-off under the sun!<br />
Spending time in the gym is great and it can lead to some of the greatest<br />
shoulders of all time as long as you’re committed. It’s all about understanding<br />
what works and making sure you’re able to optimize each set<br />
so you have a chance to grow. This is how you’re going to see great results<br />
and it’s best to learn from fitness professionals. Take the time to<br />
try these exercises and make sure you look fantastic with or without a shirt.<br />
<strong>April</strong> <strong>2018</strong> 43
1<br />
HALF KNEELING LANDMINE PRESS<br />
This is a great hip flexor stretch and<br />
is wonderful for engaging the core. It is<br />
done in the “half kneeling” position and is<br />
well-regarded for improving your thoracic<br />
mobility. This is when you are able to grow<br />
those shoulders and make them look fantastic<br />
year-round. In general, the movement<br />
is done with an asymmetrical hold<br />
and is built on the premise of pushing up<br />
while using your core. You are going to notice<br />
an increase in stability by doing this<br />
too. It will be able to increase your shoulders,<br />
grip, and forearm strength too.<br />
2<br />
SEATED ARNOLD PRESS<br />
Start by taking a bench and setting<br />
it on an incline (slight). You will be looking<br />
to hold the elbows close to your rib<br />
cage and make sure the dumbbells with<br />
the palms facing up. You will want to make<br />
sure the weights are pressed straight up<br />
and you can keep the palms in the same direction.<br />
You will be able to get more leverage<br />
out of doing this and it will work the<br />
shoulders beautifully.<br />
It’s so easy to stay healthy and sharp while enjoying<br />
the warm and sunny weather, with these 5 smart<br />
tips on getting the nutrition you need this summer.<br />
<br />
CLICK HERE TO READ MORE.<br />
44<br />
<strong>April</strong> <strong>2018</strong>
3<br />
WALL OVERHEAD PRESS<br />
The goal of this movement is to stand against a wall while your heels are still at the<br />
wall’s base. This is going to help make sure the dumbbells are kept in the same position<br />
and your elbows don’t move. By doing this, you are going to start to press the weight up<br />
(i.e. referee calling a touchdown in a football game) and you will begin to slide the arms<br />
up and down. This is going to be done without losing contact with the wall. It is going to<br />
ensure you’re able to extend as needed. Continue to do this and repeat the movement.<br />
4<br />
PIKE PUSH-UP<br />
The goal of this movement is to take<br />
a look at what you are doing with your<br />
hands and feet. This is when you are going<br />
to hike your hips and create an upside<br />
down V with the help of your body. The goal<br />
of this is to focus on three components<br />
and that is to bend the elbows, keep the<br />
legs straight, and make sure your head is<br />
still in the same position as it was at the<br />
start. This is going to let you gain the stability<br />
to complete the movement properly.<br />
<strong>April</strong> <strong>2018</strong> 45
5<br />
LEX PRESS<br />
This is one of those solutions that do<br />
a good job of working the shoulders and<br />
is going to begin with the standing position.<br />
The goal is to bend the arms (90 degrees)<br />
and make sure they are at your side.<br />
You will be focusing on keeping the palms<br />
facing each other as the movement continues.<br />
This is when you will start to rotate<br />
through the shoulders and raise the<br />
weights. By doing this, you will be able to<br />
move the arms in a circle and that’s going to<br />
ensure the workout is done properly. Take<br />
the time to work on this movement and do<br />
it the right way so it activates your deltoids.<br />
This is how you are going to gain bigger<br />
and stronger shoulders that help on a daily<br />
basis. You will notice how they become<br />
more and more sculpted with time too.<br />
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<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 47
48<br />
<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 49
8 COMMON MISTAKES BEGINNERS MAKE WHILE<br />
BODYBUILDING<br />
Going out and bodybuilding is<br />
one of the most important<br />
decisions a person can make<br />
but it doesn’t have to be as<br />
confusing as some make it<br />
out to be. However, it does require a bit<br />
of work when it comes to getting stronger,<br />
bigger, and fitter. This is why beginners<br />
are asked to maximize the resourcby<br />
David Baker<br />
Follow Us:<br />
Before you start walking on the tough path towards a healthy life, there are a<br />
few things you must never do as a newbie in the gym. Find out about it here.<br />
es around them and continue to achieve<br />
greater results. If done well, this can lead<br />
to improved results that are built on the<br />
shoulders of good form and minimal injuries.<br />
This is something everyone can<br />
take advantage of as a bodybuilding beginner<br />
while creating a real platform to<br />
launch from. Here are common mistakes<br />
people make.<br />
50<br />
<strong>April</strong> <strong>2018</strong>
CrossFit promotes short,<br />
brutal workouts with little<br />
rest. Test your strength, speed<br />
and endurance with these<br />
nine ultra-demanding CrossFit<br />
WOD routines.<br />
<br />
CLICK HERE TO READ MORE.<br />
1 FOLLOWING<br />
THE “PROS”<br />
Too many people pick out<br />
items from their bodybuilding<br />
magazine and assume<br />
that’s what they have to<br />
do. This can include looking<br />
up to their bodybuilding<br />
hero and just copying<br />
what they have done in the<br />
past. However, as a beginner,<br />
it’s important to recognize<br />
how far these pros<br />
have come before establishing<br />
a routine for their<br />
body. They have understood<br />
what works and how<br />
their body adapts to specific<br />
exercises. This is why it’s<br />
important to look at things<br />
such as genetics (i.e. most<br />
pros are anomalies with<br />
great genetics) and where<br />
you rank in all of this. In<br />
most cases, you will not<br />
even be close!<br />
<strong>April</strong> <strong>2018</strong> 51
2<br />
IGNORING WARM-UP SETS<br />
You might walk into the gym and assume<br />
this is going to be an easy workout<br />
but the warm-up sets do matter a lot. You<br />
have to understand the value of warming<br />
up and getting the body ready for a big<br />
session in the gym. Too many people want<br />
to jump into the first tough exercise and<br />
get going as soon as they can. This might<br />
seem like a good idea but that’s not good<br />
enough. It will cause issues later on as the<br />
wear and tear on your body adds up. It will<br />
lead to a potential weakening of joints,<br />
damage, or horrible long-term injuries.<br />
3<br />
IGNORING THE FUNDAMENTALS<br />
Too many people head to their local<br />
gym and see machines as the way to go because<br />
they’re supposed to hit the muscle<br />
differently. While there’s nothing wrong<br />
with the machines, it’s about your mindset<br />
going into a workout. You want to ignore<br />
these beginner mistakes and build a<br />
proper foundation using core basics. For<br />
example, you don’t have to use cables or<br />
machines to start growing especially as a<br />
beginner. You want to focus on common<br />
free-weight exercises such as dips, bench<br />
presses, deadlifts, squats, pull-ups, and<br />
push-ups. Over time, you can expand into<br />
adding the machines too.<br />
4<br />
GOING “HEAVY” QUICKLY<br />
Beginners will often look around at<br />
the bigger members in their gym and assume<br />
that’s what they need to aim for. This<br />
means they go ahead and start lifting far<br />
heavier than necessary. The main thing<br />
you should be looking to do is lifting with<br />
proper form even if the weight itself isn’t<br />
big. This is how you are not going to get<br />
hurt and will be able to grow. Experienced<br />
lifters take time to raise their weights and<br />
don’t just walk into the gym lifting heavy.<br />
You have to do the same and it is going to<br />
take time.<br />
52<br />
<strong>April</strong> <strong>2018</strong>
5 OVERTRAINING<br />
Some people might go out and suggest<br />
overtraining is a myth and that’s incorrect.<br />
Overtraining does happen as people<br />
don’t realize overdoing it won’t help. In<br />
fact, you are making things worse by doing<br />
more than you need to. Beginners tend<br />
to be overzealous and just want to do as<br />
much as they can. This is going to hinder<br />
your growth because the body can only<br />
take so much. It makes it harder for the<br />
muscles to recover and for you to stay as<br />
passionate over time. You want to be smart<br />
and simply lift with the purpose of being<br />
efficient with your form. This will help you<br />
grow rapidly.<br />
6<br />
ONLY TRAINING<br />
THE GLAMOR MUSCLES<br />
There are people who will go to the gym and only focus on specific muscles such as the<br />
chest, biceps, and triceps. This is not the way to go because your entire body matters<br />
and that’s how you want to pursue bodybuilding. You want to focus on compound movements<br />
such as bent rows, squats, deadlifts, and bench presses. This is how you are going<br />
to grow as a whole including those glamor muscles. Don’t just focus on the little things<br />
when you don’t have to. A good physique is one that is going to offer real strength and it<br />
is going to come from everywhere.<br />
<strong>April</strong> <strong>2018</strong> 53
7<br />
CHOOSING THE WRONG GYM PARTNER<br />
People tend to assume going to the gym is all about doing it on your own and that’s<br />
okay. However, if you want to have a gym partner then choosing the right one is a must.<br />
You will want to go out and choose someone that is ready to put in the work. They should<br />
be ready to be serious and are not going to waste your time by missing sessions or doing<br />
half-hearted sets. You want someone that is able to act as a good spotter too!<br />
8<br />
WANTING RESULTS IMMEDIATELY<br />
Beginners will see results quickly but<br />
that doesn’t mean you become impatient<br />
and assume things will work out immediately.<br />
You will need to do the basics right<br />
and that is going to include learning how<br />
to sleep, eat right, and then go to the gym<br />
to put on mass. If you think these results<br />
are going to come right away then you are<br />
not going to see meaningful development<br />
in your body. In fact, you are going to get<br />
stuck and it is not going to work out at all.<br />
It is best to think of this as a long race that<br />
is more of a journey than a sprint. You will<br />
want to continue to do the fundamentals<br />
right and the growth will occur over time.<br />
You don’t have to think the growth will occur<br />
as soon as you finish session #1 because<br />
that’s not how it works. It is going to<br />
take time and you will have to adjust as well.<br />
You will continue to learn about your body<br />
and that is when you’ll be the happiest.<br />
Remember, you want to be smart as a newbie<br />
and take the time to learn all of these<br />
things beforehand. This is how you are going<br />
to have the mindset to get bigger, stronger,<br />
and fitter faster than anyone else. If<br />
you are able to avoid these beginner mistakes<br />
and take advantage of the information<br />
on hand, you’ll be well on your way to<br />
appropriate muscle-building. It is also going<br />
to make sure you don’t put pressure on<br />
your body when you don’t have to.<br />
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<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 55
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<strong>April</strong> <strong>2018</strong>
<strong>April</strong> <strong>2018</strong> 57
4 UNDERRATED<br />
AB<br />
EXERCISES<br />
TO TRY TODAY<br />
by<br />
Chuck Meriwether<br />
Follow Us:<br />
Ab training is one of the most individualized activities in strength training. Try<br />
these 4 underrated exercises to feel and see the difference immediately!<br />
Doing sit-ups as if you’ve been<br />
paid to do them is not that bad<br />
of a thing - anything to make<br />
some progress, right! And while<br />
this is good, it still isn’t the best<br />
approach to building core function and<br />
strength. According to Jeff Richter, a professional<br />
conditioning and strength coach<br />
at Saint Vincent Sports Performance, most<br />
people put more emphasis on moves based<br />
on flexion such as sit-ups due to the idea<br />
they have in mind that these moves will<br />
build the six-pack ab they are looking for.<br />
Most people want to develop their ‘show’<br />
muscles but forget to build the ‘go’ that<br />
are focusing on core-stability offers. By altering<br />
your core techniques and focusing<br />
on exercises that restrict unwanted and<br />
excessive movements of your spine, you<br />
improve your holistic performance when<br />
inside the gym and otherwise. Give the following<br />
core moves a go, to grow stronger<br />
and stabilize yourself without having to<br />
perform all those incessant crunches.<br />
58<br />
<strong>April</strong> <strong>2018</strong>
1<br />
HIGH THRESHOLD<br />
SINGLE-ARM PLANK<br />
While the plank is not underrated, it is still<br />
a great exercise for building your baseline<br />
core stability. According to Richter, if you<br />
cannot maintain a neutral spine when performing<br />
planks, you will end up compromising<br />
your positioning when<br />
working with barbells. Mark Denchak,<br />
PES, ATC, MS and Illinois’ Northwestern<br />
Medicine Training & Sports Performance<br />
Clinic’s athletic trainer suggests<br />
that once you have mastered<br />
the more elementary forearm plank,<br />
then try the more demanding single-arm<br />
plank.<br />
Start with the modified knee pushup<br />
position with your body straight,<br />
core tight, and arms extended under<br />
your shoulders. Lift your right hand<br />
off the ground and touch the opposite<br />
shoulder then lift both your<br />
knees from the ground to get into the<br />
single-arm plank position. Hold this position<br />
for 3-5 seconds before lowering your<br />
knees back to the ground followed by your<br />
hands. Repeat this process on the other<br />
side and continue interchanging until you<br />
have completed 2-3 sets of 5 reps per side.<br />
Even with its numerous benefits, metabolism<br />
often gets the blame with weight gain. This article<br />
lists down top metabolism myths and explains<br />
it here.<br />
<br />
CLICK HERE TO READ MORE.<br />
<strong>April</strong> <strong>2018</strong> 59
2 DEADBUGS<br />
According to Nike’s Master Trainer,<br />
Betina Gozo, deadbugs do not just improve<br />
core stability, but also work on your<br />
neuromuscular coordination. They make<br />
sure that your core is activated and your<br />
brain is ready for a workout, so when you<br />
are ready to do some heavy lifting, you can<br />
concentrate different parts of your body<br />
to keep movements effective and safe.<br />
To do deadbugs, lie on your back and bend<br />
your knees to a 90-degree angle, so they<br />
are perfectly aligned with your hips. Extend<br />
your arms over your shoulders and<br />
engage your core while ensuring that your<br />
lower back is flat on the floor. Extend<br />
your left leg slowly without allowing it to<br />
touch the floor while at the same time<br />
extending your right arm backward and<br />
overhead. Ensure your torso remains<br />
stable, while your lower back is in contact<br />
with the floor. Once you have reached<br />
your leg and arm as far as possible, while<br />
maintaining good form, bring both back to<br />
their starting positions and do the same<br />
for the other side. Do 3, 10 reps sets on<br />
each side.<br />
3<br />
LANDMINE SQUATS TO<br />
ONE-ARM TWIST & PRESS<br />
According to physical therapist and head<br />
of performance therapy at Santa Monica’s<br />
Providence St. John’s Health Center, Dr. Jason<br />
Park, DPT, PT, both the landmine overhead<br />
press and landmine squat require<br />
core muscles to build stability. Press<br />
and twist variations tap into<br />
core functions improving rotational<br />
strength. This exercise<br />
is an important one if<br />
you are looking to develop<br />
core control and rotational<br />
strength while enhancing<br />
arm and leg strength, then this is the exercise<br />
for you.<br />
60<br />
<strong>April</strong> <strong>2018</strong>
Stand, shoulders and hips parallel to your loaded landmine bar and make sure that your<br />
left shoulder is close to the landmine bar’s fixed end. Once you have done that, grab the<br />
weight in your right arm at shoulder’s height with your feet shoulder-width apart before<br />
squatting down. Make sure that you use the right squat form. Stand up and turn your<br />
body to the left while pressing the weight over your head. Turn back to the center while<br />
lowering the weight. Do four sets of 6 with heavier weights or 3 sets of 12-15 reps with<br />
lighter weights.<br />
4<br />
PALLOF PRESS<br />
According to Dani Singer, Fit2Go Personal<br />
Training’s Director and a NASM-Certified<br />
trainer, the pallof press is a plank of<br />
oblique type of exercise that forces you to resist<br />
spine movement (especially rotation) and<br />
develops strength and stability through this<br />
often-ignored area of our core.<br />
Set up a cable pulley at your shoulder height<br />
and stand several feet away with your right<br />
shoulder closer to the pulley, knees slightly<br />
bent, and feet at hip-distance apart. Grab<br />
the pulley’s handle and pull it until it reaches<br />
the center of your chest while bending<br />
your elbows sideways and your hands<br />
clasped at the sternum.<br />
Keep your shoulders and hips square facing<br />
forward and tighten your core. Press your<br />
arms straight out from chest and resist twisting<br />
your core or hips. Steadily bring your<br />
hands back to your chest. Do ten controlled<br />
reps before switching to the opposite side.<br />
Training for better abs is amongst the most<br />
individualized activities when it comes to<br />
strength training. Whether you are a stalwart<br />
planker or a diehard cruncher, your ab workout<br />
could use a bit of tuning up. Try these<br />
four underappreciated exercise techniques<br />
to see and feel almost immediate results!<br />
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62<br />
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64<br />
<strong>April</strong> <strong>2018</strong>
A 10-GUIDE TO HELP YOU<br />
DETERMINE WHETHER OR NOT YOU ARE<br />
BAD IN BED<br />
Follow Us:<br />
by<br />
David Baker<br />
How can you tell if you’re bad in bed? This<br />
article will help you with these surefire signs<br />
that will let you know if you are not doing a<br />
great job in bed.<br />
Yeah, you “probably accidentally” clicked on<br />
this article. Since you obviously are incredible<br />
in the bedroom. However, just in case a<br />
reality check is something you could use, professional<br />
sexologist Emily Morse will be discussing what<br />
you might be doing wrong, along with what can be done to fix things so that<br />
she will want to come back to get more from you.<br />
<strong>April</strong> <strong>2018</strong> 65
Battle ropes<br />
provide<br />
a highintensity,<br />
whole-body<br />
workout that<br />
gets your<br />
muscles<br />
moving in<br />
new ways.<br />
Here are 10<br />
battle rope<br />
exercises you<br />
can start on!<br />
CLICK HERE TO<br />
READ MORE.<br />
1<br />
NOT ENGAGING IN ANY FOREPLAY<br />
Your problem: Maybe you’ve been<br />
thinking about having sex all day long<br />
and come home and try sticking your penis<br />
inside of her almost immediately. On<br />
the other hand, she hasn’t been thinking<br />
all day about sex. She has been thinking<br />
about what to make for dinner, the fight<br />
she had with her best friend, and about<br />
work. She isn’t warmed up, so it isn’t going<br />
to be enjoyable for her.<br />
How To Fix It: Morse says it’s all about<br />
foreplay. You may be all ready to go as<br />
soon as you get home, however, you need<br />
to keep in mind that for women sex is<br />
mainly mental. They need to be warmed<br />
up, both mentally and physically. Morse<br />
says that a majority of women love foreplay<br />
and need it to become aroused before<br />
having intercourse.<br />
Foreplay may even begin hours before you<br />
actually get home. Send a text to her telling<br />
her how beautiful she looked that morning<br />
and how you can’t wait until you can<br />
see her again. Then after you get home,<br />
caress and kiss her before you start to<br />
take off her clothes. Foreplay isn’t an option;<br />
for most women, it is a requirement.<br />
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2<br />
FAILING TO GO<br />
DOWN ON HER<br />
Your problem: You are so<br />
excited of the thought of<br />
having sex that you are not<br />
considering her needs, so<br />
you lick her clitoris weakly a<br />
couple of times, or you completely<br />
skip it. You move directly<br />
into intercourse. Just<br />
like skipping foreplay, she<br />
is not going to be warmed<br />
up and so she won’t find the<br />
sex very enjoyable.<br />
How To Fix It: Don’t skip this<br />
step and go down like you<br />
really mean it. Morse adds,<br />
really, like you mean it. If<br />
you want her to find the sex<br />
enjoyable, then you need to<br />
like giving her oral sex. Just<br />
like a man having a woman<br />
give them a blowjob is the<br />
ultimate in sexiness, a man<br />
who loves to give oral pleasure<br />
is incredibly sexy to a<br />
woman. Only around 25 to<br />
30 percent of women organism<br />
via intercourse and<br />
a majority of those women<br />
need (and probably want)<br />
to have clitoral stimulation<br />
along with intercourse.<br />
3<br />
NO CUDDLING AFTER SEX<br />
Your problem: After sex, you roll over<br />
and say to her, “Sorry, baby, it is too hot,”<br />
and then you stay a foot away from her. You<br />
might talk to her for a little while before you<br />
fall asleep. You are not wanting to cuddle<br />
either way. Or perhaps you are, but there<br />
is a 60-second timer going on in your head<br />
and you don’t ever touch her any longer<br />
than that. She looks annoyed, or you both<br />
are so used to it at this point that you really<br />
never touch after having sex anymore.<br />
<strong>April</strong> <strong>2018</strong> 67
How to fix it: If you don’t like touching<br />
after sex, begin small and try making<br />
some type of physical contact be a<br />
regular part of your routine after having<br />
sex. Lay closer to her than normal<br />
and scratch her back. After scratching<br />
her back, try moving in and giving her<br />
closer touch.<br />
When you cuddle after sex it can help bring<br />
you closer together. New research conducted<br />
by the University of Toronto-Mississauga<br />
shows that most successful relationships<br />
include after-sex cuddling. Morse says how<br />
you approach your spouse or partner following<br />
sex is very important and shows<br />
your general approach to relationships.<br />
4<br />
YOU ARE AFRAID<br />
TO TRY NEW THINGS<br />
Your problem: During sex, you are stuck inside<br />
of your own head. You think you might<br />
try a new position that you heard or read<br />
about, however, you are afraid you won’t<br />
perform the move properly or you may lose<br />
your erection in the process. Since doggy<br />
and missionary styles are proven, you<br />
stick with them and have the same type of<br />
sex repeatedly.<br />
How to fix it: Set your fears aside and be<br />
passionate instead. Morse says that sex<br />
is awkward since it involves getting naked<br />
with somebody and putting yourself<br />
in a setting that is the most intimate ever.<br />
There are going to be things that end up<br />
going wrong and some embarrassing moments,<br />
but it is better to make mistakes<br />
than not do anything. She adds that you<br />
need to let your passion take over from being<br />
afraid you are going to do something<br />
wrong. Your partner is going to find passionate<br />
mistakes to be a lot sexier than<br />
playing it safe.<br />
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5<br />
SATISFYING YOUR<br />
EGO INSTEAD OF HER<br />
Your problem: You like her orgasming because<br />
it satisfies your ego - because for<br />
you sex is all about feeling proud of your<br />
performance. This results in her feeling<br />
pressured to orgasm, and that might lead<br />
to her faking it sometimes. That results in<br />
sex that isn’t pleasurable for her, and that<br />
can be detrimental to your overall partnership,<br />
according to Morse.<br />
How to fix it: When you spend all of your<br />
time thinking about how you are performing,<br />
you won’t be thinking about asking<br />
your partner what she wants. Therefore,<br />
you won’t be able to learn how to make her<br />
actually orgasm. Morse says that a man<br />
who is confident will ask questions and<br />
find out what his partner likes and wants.<br />
6<br />
FAILING TO ASK HER<br />
WHAT SHE WANTS<br />
Your problem: You approach all women like<br />
there is a set formula for it, and assume all<br />
women orgasm in the exact same way. Here<br />
is an easy trick to ensure that doesn’t happen.<br />
You don’t even bother asking a woman<br />
how she likes being touched or what she<br />
likes after you are inside of the bedroom.<br />
How to fix it: Morse says that each woman<br />
is different, and that is why you need to<br />
approach each woman in a different way.<br />
Afer you are intimate with a woman, you<br />
need to ask her questions to find out what<br />
she likes. Maybe she makes noises to indicate<br />
that she likes something that you are<br />
doing, but maybe there is something she<br />
would really like you to do and she would<br />
let you know if you simply asked. You don’t<br />
have to figure out the code like a secret<br />
combination box with a woman, you just<br />
need to ask and she will be happy to tell<br />
you what she really likes.<br />
<strong>April</strong> <strong>2018</strong> 69
7<br />
SHE IS TOO QUIET<br />
Your problem: Whenever a woman<br />
is really into sex, she will be saying something.<br />
Some women are not that loud in<br />
bed, however, if she is silent on a consistent<br />
basis, that is an indication that she isn’t<br />
enjoying it and might think it isn’t worth it<br />
to say anything. Morse says that silence after<br />
sex can also be a sign that she didn’t<br />
enjoy the sex. If you are panting away, and<br />
telling her just how amazing it was, but she<br />
isn’t saying anything, then that means she<br />
wasn’t really into it.<br />
How to fix it: Before things start heating<br />
up, tell her that you really get turned on<br />
when she lets you know what she wants<br />
and what she likes. Then after you are<br />
done, don’t ask her if it was good for her,<br />
but instead, tell her about the things that<br />
you really enjoyed. Ask her what she really<br />
liked, and if there was anything she would<br />
like to be done differently or would like<br />
more of.<br />
8<br />
SHE IS OVERACTING<br />
Your problem: If you just barely<br />
touched her and already she is acting like a<br />
porn star, then there is a good chance she<br />
is actually out of pleasure more than real<br />
feelings, according to Morse. There are<br />
reports that show around 80% of women<br />
have admitted to making sex moans and<br />
sounds whether or not they are about to<br />
climax. They partly do this in order to enhance<br />
the experience of their partner, but<br />
also due to feeling insecure about being<br />
unable to orgasm. Morse says that either<br />
way, you want to be the reason why she is<br />
making those noises - and when the movements<br />
and sounds don’t match up, then<br />
there is something that is off.<br />
How to fix it: Tell you it makes you really<br />
hot when you hear how she enjoys herself.<br />
Then ask her what things specifically make<br />
her feel that best. Remember that great sex<br />
is mainly based on good communication.<br />
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<strong>April</strong> <strong>2018</strong>
9<br />
YOU AREN’T ADDRESSING<br />
THE OBVIOUS PROBLEM<br />
Your problem: You are having problems<br />
with your penis in the bedroom, but never<br />
address these problems. If you have<br />
Peyronie’s disease, erectile dysfunction or<br />
some other type of disorder, then you might<br />
need to have medical treatment. Speak to<br />
your doctor and find out if there is anything<br />
that you can do to improve your own sexual<br />
performance.<br />
How to fix it: You need to discuss it with<br />
her - it’s the elephant inside of the room<br />
already and she will have noticed when<br />
you can’t ejaculate (delayed ejaculation),<br />
are experiencing premature ejaculation, or<br />
don’t stay hard for very long. According to<br />
Morse, most women aren’t as worried about<br />
the problem as you are, until you ignore it<br />
completely, or even worse, allow it to happen<br />
and roll over and go to sleep without<br />
trying to please her. Tell her that it happens<br />
sometimes and that doesn’t mean that you<br />
are not attracted or aren’t aware there is<br />
a problem. Let her know you are working<br />
on the problem. She might even be able to<br />
help you: slow things down during the middle<br />
of intercourse and work to strengthen<br />
your stamina and tell her you to need her<br />
to be patient as you are trying to do everything<br />
you can to give her pleasure.<br />
<strong>April</strong> <strong>2018</strong> 71
YOUR CLIMAX IS<br />
ALL YOU FOCUS ON<br />
Your problem: You are assuming that since<br />
you came, she did as well. Or you don’t think<br />
about it that much. You feel content after<br />
you are done and don’t put any extra care<br />
into her orgasm.<br />
How to fix it: Her needs come first. That is a<br />
good rule of thumb to be sure she is pleased<br />
always before you; then you still can have<br />
your own happy ending and know that her<br />
needs were also met. Morse says that men<br />
often assume that since they were satisfied,<br />
and after you were done she didn’t say anything<br />
that you can just go to sleep at that<br />
point. If you aren’t sure if she orgasmed or<br />
not, then most likely she didn’t. If you don’t<br />
ever think about her orgasms, then there<br />
are larger problems involved.<br />
Morse says, just because maybe you asked<br />
if she had been satisfied a few times and<br />
she responds by saying, I’m fine or says she<br />
doesn’t always orgasm, doesn’t mean she<br />
doesn’t still want to have an orgasm and was<br />
really turned on by you, even if she didn’t<br />
get it through intercourse. Be sure that even<br />
if you have released already that you find<br />
the strength to give her pleasure, whether<br />
it is with a sex toy, your mouth or fingers.<br />
She will know it is important to you that she<br />
feels satisfied, and then during intercourse,<br />
she will be more relaxed when she knows<br />
she will still feel pleasure after even if she<br />
doesn’t have an orgasm before you.<br />
All of us know the signs of somebody being<br />
good in bed. A woman will do whatever<br />
she can to keep a man around, even if they<br />
have terrible personalities for a relationship.<br />
However, some men really are bad in bed; or<br />
even worse, they have no clue they are. By<br />
checking out the tips above, you can assess<br />
yourself. If you determine that you have any<br />
of those bad signs, fortunately, sex is not all<br />
innate talent and is also a skill that can be<br />
learned - so there are some things that you<br />
can do to become a real pro!<br />
72<br />
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<strong>April</strong> <strong>2018</strong> 75
7 THINGS TO CONSIDER<br />
WHEN LOOKING FOR THE<br />
PERFECT GYM FOR YOU<br />
by<br />
Chuck Meriwether<br />
Follow Us:<br />
Looking for a new gym is like<br />
beginning a new relationship.<br />
You need to do some pre-planning,<br />
some personal reflection,<br />
and go through a vetting<br />
process to see which gym stands the<br />
best chance of being your perfect match.<br />
What do you look for when choosing a<br />
gym to workout? Here are 7 important<br />
things to look into to make sure you<br />
have chosen the perfect gym facility.<br />
You will be investing your money, energy,<br />
and time in that gym. You want to make<br />
sure you make the best choice for you and<br />
your fitness goals. You think you need to<br />
base your decision on your friends’ recommendations<br />
or online review sites, but<br />
there is another way. Here are a few things<br />
you need to consider when looking for the<br />
perfect gym.<br />
76<br />
<strong>April</strong> <strong>2018</strong>
It benefits you to find ways to break up your sitting time at work. Here are tips on how to be less<br />
sedentary at work and improve your life at the office.<br />
CLICK HERE TO READ MORE.<br />
1 ACCESSIBILITY<br />
Your gym’s location is one of the<br />
most important considerations. You need<br />
to know how and when you’ll be getting to<br />
your gym. Do you need a gym that’s within<br />
walking distance from your home? Do you<br />
need a gym close to your job so you can do<br />
cardio sessions at lunchtime? Or, do you<br />
want your gym to be your first stop after<br />
work before you head home?<br />
If your gym’s location is convenient, you’ll<br />
be more likely to go. The more frequently<br />
you go, the more bang you’ll get for your<br />
buck. The gym’s hours are also crucial.<br />
If the location is excellent but the gym’s<br />
hours don’t fit into your schedule, then it<br />
won’t work.<br />
2<br />
THE FACILITY’S LOOK AND FEEL<br />
When it comes to a gym, you can<br />
judge a book by its cover; this includes the<br />
inside cover. You can’t see a gym’s bells<br />
and whistles from the outside. You can’t<br />
judge the gym by driving by.<br />
Visit the gym during the time you plan on<br />
using it. What’s your first impression? What<br />
do your instincts tell you?<br />
Note the layout, cleanliness, and the number<br />
of people using the gym. Is there anything<br />
that stands out? Are there things you<br />
can’t live without? Do you see any problems?<br />
If so, ask questions. Use the answers<br />
the gym guide offers to determine if you<br />
should cross the gym off your list.<br />
<strong>April</strong> <strong>2018</strong> 77
3<br />
STAFF QUALIFICATIONS<br />
AND AVAILABILITY<br />
You shouldn’t size up the gym staff as a<br />
whole. This can potentially be an unfair assessment.<br />
Ask about the staff member’s<br />
qualifications or if there is a person who<br />
can you go to for general fitness information.<br />
The staff aid can set the gym’s tone.<br />
4<br />
THE GYM EQUIPMENT<br />
The gym’s equipment is the main reason<br />
you’d want to join a gym. You need to<br />
know what type of fitness equipment you<br />
need now and what you might need in the<br />
future. While touring around the gym, note<br />
which equipment is available, the equipment’s<br />
condition and how many of the<br />
most popular pieces are available, including<br />
treadmills or squat racks.<br />
5<br />
AMENITIES AND SERVICES<br />
If you need structure or instruction,<br />
you may want to hire a personal trainer<br />
or take a fitness class. Consider your ideal<br />
workout mix and look for a facility that can<br />
provide these services.<br />
The amenities available from gyms may<br />
vary. While showers, locker rooms, and<br />
saunas are considered the basics at some<br />
gyms, while others, they’re a luxury.<br />
If any of these items are a must-have for<br />
you, confirm that they’re available and ask<br />
if there is an additional cost. Make sure you<br />
verify the prices before you sign a contract.<br />
6<br />
MEMBERSHIP COVERAGE AND FEES<br />
Fee structures vary from gym to gym.<br />
Once you find a gym that fits your needs<br />
and your budget, verify some information<br />
to ensure you’re getting everything you<br />
want. After you pay the membership fee,<br />
will there be any additional fees, such as<br />
an annual equipment maintenance fee? Is<br />
there a cancellation fee? If you want to take<br />
a fitness or exercise class, is it included in<br />
the membership?<br />
You need to make sure there are no surprises.<br />
You don’t want to have unexpected<br />
fees that leave a bad taste in your mouth<br />
and a hole in your wallet.<br />
78<br />
<strong>April</strong> <strong>2018</strong>
7 MEMBERS<br />
It’s difficult to assess the members<br />
of the gym when taking a tour. That might<br />
be possible if you go to a gym that only<br />
caters to members of a particular sex. You<br />
might spend multiple hours at a gym, so<br />
the other members are important.<br />
You want to make sure the gym environment<br />
is comfortable, encouraging and welcoming<br />
so that you’ll be likely to want to<br />
come back regularly.<br />
Before you go and join a gym, shop around.<br />
You don’t want to join the first gym you<br />
visit. Ask questions and see if a trial membership<br />
is available. Some gyms offer oneweek<br />
free passes to allow you to try out<br />
the gym before you commit.<br />
This trial gives you the change to see if the<br />
gym meets your needs. If the gym is lacking<br />
some of your must-have items, you can<br />
probably find one that has those items. After<br />
you look around, you’re bound to find a<br />
gym that is the perfect match for you.<br />
<strong>April</strong> <strong>2018</strong> 79
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82<br />
<strong>April</strong> <strong>2018</strong>
3 CRITICAL THINGS TO DISCUSS BEFORE YOU<br />
GO CONDOM<br />
by<br />
David Baker<br />
Follow Us:<br />
Think you are ready to ditch the condoms in your relationship? Here are 3<br />
important things you should discuss with your partner before making the decision.<br />
Love is the foundation of many<br />
monogamous relationships.<br />
The desire to stop using condoms<br />
is the fuel for growth<br />
for many other monogamous<br />
relationships that are less lame. A great<br />
time about having unprotected sex is<br />
the define the relationship (DTR) conversation,<br />
but the reverse is true: The conversation<br />
surrounding unprotected sex<br />
almost always leads to conversations<br />
about ‘US’. Besides the physical sensation<br />
(since condom-free sex feels great for<br />
women too), it is a bonding experience.<br />
A relationship that has recently become<br />
condom-free is grounds for celebration.<br />
You can forego all the wedding invites and<br />
instead start designing invitations for the<br />
“we no longer use condoms any longer”<br />
dinner party that you will be hosting. While<br />
being fluid-bonded provides a greater<br />
physical connection and more emotional<br />
intimacy, it also means that you will be exchanging<br />
genital germs with your partner.<br />
For the sake of the relationship as well as<br />
the health of the general public, it is important<br />
to have 3 critical conversations before<br />
going condom-free.<br />
<strong>April</strong> <strong>2018</strong> 83
1<br />
GOING FOR TESTING<br />
It is your right to do what you deem<br />
fit with your body. You are free to smoke<br />
as much marijuana as you want or as many<br />
tattoos as you wish, but these things don’t<br />
really hurt anybody else and can even<br />
make you seem quite cool. It is important<br />
to go for testing. However, talking about<br />
infections you might have picked up from<br />
sexual liaisons in the past is not the most<br />
comfortable conversation. The great thing<br />
about growing up is that you are now free<br />
to stay up late, have sex, and drink beer,<br />
but the downside is that you have to talk<br />
about STIs.<br />
Worrying about STIs is comparable to<br />
when you were a child and had a great<br />
fear of being abducted by aliens; you<br />
most likely believed that you were the<br />
only one who was unable to sleep at night<br />
due to that thought, but the interesting<br />
thing was that every other child probably<br />
had the same<br />
fear. You can be<br />
sure that your<br />
partner has probably not been having<br />
safe sex throughout his/her life too, so<br />
you can take advantage of the anxiety<br />
that both of you have and make the suggestion<br />
that you go get tested so that you<br />
no longer have to worry whenever you<br />
have condom-free sex. You should avoid<br />
insisting that testing isn’t necessary because<br />
you can never really be too sure<br />
about your status. Getting tested together<br />
with your partner can be a surprisingly<br />
romantic experience. You can even go<br />
out for ramen after.<br />
Dandruff is not hereditary. It is brought on by<br />
grooming habits or lack thereof. Here are a few tips<br />
on how to keep your scalp healthy and avoid dandruff.<br />
<br />
CLICK HERE TO READ MORE.<br />
84<br />
<strong>April</strong> <strong>2018</strong>
2 CONTRACEPTIVES<br />
Some people believe that children<br />
are a source of joy and love, but some believe<br />
that children as the worst sexually<br />
transmitted infection of them all since<br />
they are expensive, affect your lifestyle the<br />
most, and are not good for the environment.<br />
You obviously didn’t come here because<br />
you want to become a parent, but if<br />
your sexual organs are functioning properly<br />
you can make babies. Is your partner on<br />
the pill? Would a more long-term contraceptive<br />
such as an IUD be a better option?<br />
Do you share the same view about reproductive<br />
rights with your partner?<br />
You don’t have to make the decision about<br />
whether or not to have children on the<br />
spot. All you need to do is find out whether<br />
your partner is satisfied with the birth<br />
control option she is using. You can tell<br />
her that while you believe that any children<br />
you ever get with her will be adorable,<br />
you are not quite ready to have them<br />
right now. You can offer to help pay for the<br />
contraceptives. It is the polite thing to do if<br />
she will be the one dealing with the pain of<br />
an IUD insertion or the side effects of hormonal<br />
birth control.<br />
<strong>April</strong> <strong>2018</strong> 85
3 MONOGAMY<br />
The safest way to condom-free sex is to have<br />
sex with only your partner after you have gone<br />
for testing and have a conversation about birth<br />
control. This is one conversation that you<br />
simply must have. If you are sure that you are<br />
into monogamy, you can make the suggestion<br />
that you and your partner be exclusive sexual<br />
partners. However, this is not always the<br />
case since some people prefer having open<br />
relationships. If you are not monogamous but<br />
want to have the conversation about condom-free<br />
sex, you can tell your partner that<br />
you trust them and that you would love to<br />
have the conversation about condom-free sex<br />
if they are comfortable about it.<br />
Your happiness and health are your<br />
responsibility. Before you decide to<br />
go condom-free, it is important to<br />
discuss everything mentioned<br />
here with your partner and that<br />
you both agree about everything.<br />
If you have an open relationship,<br />
accept the risk and<br />
communicate with everyone<br />
before going condom-free.<br />
If you are<br />
monogamous, always<br />
stay monogamous.<br />
Cheating<br />
is almost always<br />
more trouble<br />
than its<br />
actual worth.<br />
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Sedentary<br />
7 SIMPLE WAYS TO CREATE A LESS<br />
DESK JOB<br />
by<br />
Chuck Meriwether<br />
Follow Us:<br />
It benefits you to find ways to break up<br />
your sitting time at work. Here are tips<br />
on how to be less sedentary at work<br />
and improve your life at the office.<br />
Being seated on your desk<br />
all day is dangerous. It<br />
may lead to obesity, metabolic<br />
syndrome, cardiovascular<br />
disorders, some<br />
types of cancer and it could even lead<br />
to death eventually. So the next time<br />
you complain that your work is killing,<br />
it might be doing it literally. But before<br />
you start giving yourself the morale to<br />
start engaging in stuff that can mitigate<br />
all the risks, take a look at the insight.<br />
Looking at a study published in the Lancet<br />
on September 2016, it is seen that if<br />
you are not engaging in sixty to seventy-five<br />
minutes of moderate exercises<br />
every day, you are not alleviating any risk.<br />
You are also not helping yourself any bit<br />
if you have a fetish for binge watching<br />
Game of Thrones when you get home in<br />
the evening. Do not consider these statistics<br />
as a reason to abandon your job<br />
or the gym. All you have to do is to learn<br />
how to avoid sitting for ten hours. Take a<br />
look at some of these easy solutions.<br />
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<strong>April</strong> <strong>2018</strong>
1<br />
UTILIZE TECHNOLOGY<br />
AND APPLICATIONS<br />
Technology may be somewhat responsible<br />
for your growing gut, but it can come in<br />
handy in trying to keep you on your toes.<br />
Fitness devices, for instance, the Fitbit<br />
Blaze and the Apple Watch make it simple<br />
to set regular activity targets with notifications<br />
that will inform you when to move<br />
up and about. Even if these wearables are<br />
not your cup of tea, you could get an application<br />
such as Move It. on Google Play<br />
Store of the Move app on iTunes to get<br />
those reminders on your handset. And do<br />
not think that the small sessions of activity<br />
are not worth it. A study that was published<br />
in 2016 in the International Journal<br />
of Behavioral Nutrition and Physical<br />
Activity deduced that five-minute sessions<br />
of activity evenly spread out throughout<br />
the day did a lot in helping to enhance<br />
the energy, mood, vigour and reduce fatigue<br />
of white-collar workers while cutting<br />
down food cravings significantly.<br />
2<br />
What do you look for when<br />
choosing a gym to workout? Here<br />
are 7 important things to look into<br />
to make sure you have chosen the<br />
perfect gym facility.<br />
CLICK HERE TO READ MORE.<br />
USE THE STAIRS<br />
When your notification goes off, informing<br />
you that you need to get on the<br />
move, go to the nearest stairs. Looking<br />
at a recent research from the McMaster<br />
University, strenuous stair climbing is a<br />
perfect way of enhancing your cardiovascular<br />
health, and it calls for no dedication<br />
or time at all. Actually, a minute of strenuous<br />
stair climbing in addition to a low-intensity<br />
warm-up and a relaxing session was<br />
all that was required from the study participants<br />
to notice improvements at the end<br />
of it all. Furthermore, fewer people use the<br />
stairs and you do not have to be worried<br />
about weird eyes from your fellow members<br />
of staff.<br />
<strong>April</strong> <strong>2018</strong> 91
3<br />
WALK ON IT<br />
“If you can, keep off from the chat<br />
applications such as Slack,” mentions<br />
Emily Lesinski who is a doctor and approved<br />
yoga instructors. Instead, get your<br />
body active and walk to your fellow workers’<br />
desk. It may look like a basic way of<br />
doing things but it is perfect for enhancing<br />
your blood flow and keeps your brain<br />
alert. And the moment you become accustomed<br />
to that habit, extend to your<br />
meetings.<br />
Lesinski states that you should opt for a<br />
walking meeting.<br />
Individuals usually think better and give<br />
out bright ideas when they are on the<br />
move. A study done in 2014 saw that people<br />
gave out better and more creative<br />
ideas when they are walking as opposed<br />
to when they are seated. Furthermore,<br />
those who had a sit after walking experienced<br />
a boost in their creativity. It is not<br />
a bad thing if you are eyeing a promotion.<br />
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4<br />
MAKE YOUR LUNCH ACTIVE<br />
There is no genuine reason for you<br />
to have your lunch while sitting every day.<br />
Evidently, it is essential to make use of your<br />
lunch break having a meal, but you need to<br />
seclude some time for walking around. If<br />
your time is limited, head over to the stairs<br />
for a session of climbing and a combination<br />
of body weight exercises. If you have<br />
some more time to spare, go to a nearby<br />
deli to have a cup of coffee or visit a park<br />
close by.<br />
Jason Debel states that your body is always<br />
up for action and you can engage in pushups,<br />
squats and ab work regardless of the<br />
time of the day. He further says that you<br />
need to take advantage of any bar you can<br />
hang on to do some pull-ups. The application<br />
Calisthenics Parks is a great way to<br />
find nearby parks and it can be downloaded<br />
for free on Google Play and iTunes.<br />
5<br />
KEEP YOUR BODY HYDRATED<br />
It is as simple as this: If you take a lot<br />
of water, you will be forced to take a pee<br />
regularly. The more you are required to do<br />
this, the more you are forced to move up<br />
and about from your desk to your bathroom.<br />
It is even better if you use the bathroom<br />
that is far away from your desk. And<br />
while peeing, integrate a couple of calf raises<br />
while cleaning your hands. These small<br />
things always count.<br />
<strong>April</strong> <strong>2018</strong> 93
6<br />
ACTIVATE YOUR WORKSTATION<br />
You have probably come across standing<br />
desks, funky office chairs and treadmill<br />
desks. What you may not have come across<br />
is the research that shows the effectiveness<br />
of such workstations for reducing sedentary<br />
behaviour. When staff members are given<br />
a chance to stand up and move while still<br />
on their desks, they usually grab it. For an<br />
effective and somehow affordable option,<br />
check if your HR department will buy the<br />
idea of getting desks such as the UpDesks<br />
that can help you to change between sitting<br />
and standing throughout the day. But<br />
if such a desk cannot be purchased by the<br />
department, do some homework and look<br />
for a cheaper alternative.<br />
Once you have your workstation up and<br />
running, find some other things to keep you<br />
on toes. For example, the FluidStance Deck<br />
is a work-friendly device that mimics some<br />
of the most common board sports and their<br />
movement. How about that? Furthermore,<br />
it has been medically approved and seen to<br />
boost your heart rate and motion range as<br />
opposed to just standing.<br />
7<br />
FIDGET A BIT<br />
If you are genuinely stuck in your seat<br />
for extended periods, do not accept your<br />
fate without a little fight. A study from the<br />
University of Missouri deduced that fidgeting<br />
on your seat can alleviate the arterial<br />
disorder that has been seen to lead to vascular<br />
disease. In simple terms, move your<br />
feet around the area, tap your toes and<br />
bend your legs a bit. Fidgeting may not<br />
serve as a perfect substitute for some other<br />
exercises, but a little movement is better<br />
than none.<br />
New studies show that even if you are active,<br />
sitting for close to eight hours in front<br />
of your computer every day can significantly<br />
reduce your lifespan. And since these extended<br />
sessions in front of your computer<br />
are normal, it is only good for you to find<br />
some ways of reducing your sitting time.<br />
Following the mentioned tips will significantly<br />
reduce your desk time and enhance<br />
your life quality at the office.<br />
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5 COMMON CAUSES OF<br />
AND HOW TO<br />
TREAT THEM<br />
by<br />
David Baker<br />
Follow Us:<br />
Most headaches aren’t the result of<br />
a serious illness. This article gives<br />
you some of the reasons behind the<br />
headaches you encounter in your<br />
everyday life.<br />
Who hasn’t dealt with a headache<br />
during the day? While 90% of<br />
the headaches we get will not<br />
cause the body any serious<br />
harm, there are those 10% of<br />
headaches which can be rather serious and<br />
it is essential to understand them. Below<br />
you will find a simple run down of these ow<br />
to medium risk headaches.<br />
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1<br />
OVERDOING THE<br />
PAIN MEDICATION<br />
It may seem odd but taking too many pills<br />
can lead to more headaches. This is known<br />
as a rebound headache and they can be<br />
identified by the dull throbbing that feels<br />
as your brain is absolutely aching. These<br />
headaches are caused due to the large<br />
amount of painkillers simply rewiring the<br />
mind. In fact, large numbers of pain killer<br />
combined with caffeine can lead to seriously<br />
painful rebound headaches.<br />
2<br />
JAW CLENCHING<br />
How many times throughout the day<br />
do you simply find yourself overworked and<br />
stressed out. Instead of just calming down,<br />
we tend to get mad, curse, and clench our<br />
jaws. Your dentist will be able to decide if<br />
you suffer from temporomandibular joint<br />
disorder, which is typically caused by stress<br />
and causes nighttime teeth grinding. The<br />
pain will work itself from the jaw into the<br />
head, which causes discomfort in the form<br />
of a headache. Simple relaxation methods<br />
and yoga are an excellent wall to bring balance<br />
back to the body and forget about all<br />
of the worries in your life.<br />
<strong>April</strong> <strong>2018</strong> 99
3<br />
PHONE ADDICTION<br />
Using your phone too much is one<br />
of the number one ways people are getting<br />
more headaches. This type of neck<br />
strain is known as occipital neuralagia,<br />
and is caused by looking down at your<br />
phone. With more people spending a lot<br />
more time on their cell phones, this type<br />
of pain is becoming more common. These<br />
types of headaches form in the back of<br />
the skull and slowly make their way to<br />
the forehead. Typically, your physician<br />
will offer vitamin B2, OTC medication,<br />
or magnesium.<br />
4<br />
WORK OUT OVERLOAD<br />
While exercising can be good, too<br />
much of it can lead to an increase in blood<br />
flow and heart rate. As your heart rates begins<br />
to spike, it can lead to an exercise induced<br />
headache that has the ability to last<br />
up to two hours. It is wise to use a heart<br />
rate monitor at the gym to ensure you<br />
keep your hart rate at a normal pace. If<br />
your heart rate begins to spike, slow down<br />
your activity.<br />
5<br />
TOO HIGH UP<br />
If you plan to be in higher altitude<br />
skiing or snowboarding, understand you<br />
risk a headache due to oxygen deprivation.<br />
These types of headaches usually combine<br />
with nausea and are rather intense in the<br />
early mornings. If you plan on being in this<br />
area for a few days for a competition, try<br />
to arrive early and slowly assimilate yourself<br />
to the area. You will also want to avoid<br />
caffeine, drink plenty of water, and keep<br />
stress at a minimum.<br />
We live lives that can be rather stressful<br />
and busy and many times it is impossible<br />
to avoid headaches. However, you should<br />
keep in mind that there are treatments<br />
available for the many types of headaches<br />
that we deal with. Before you change your<br />
lifestyle, it is important to discuss your options<br />
with your physician to ensure you are<br />
getting the right treatment.<br />
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4 EXERCISES TO DEVELOP A<br />
STRONGER<br />
CORE<br />
by<br />
Chuck Meriwether<br />
Core exercises strengthen the body, particularly the pelvis, hip, and lower back<br />
areas. Check out these 4 exercises to achieve stronger core muscles.<br />
Often the journey toward carving<br />
out washboard abs begins<br />
with the desire to change our<br />
bodies to look like David Beckham<br />
or Chris Hemsworth and<br />
while that is a normal desire, it is not necessarily<br />
the most important reason to develop<br />
a stronger core. Some medical schools<br />
such as Harvard say that the core muscle<br />
groups are the link between your body’s<br />
Follow Us:<br />
upper and lower extremities. Dr. Brabham,<br />
an Associate Professor of Exercise Science<br />
says, it’s not only the area we often<br />
refer to as six-pack abs but also includes<br />
other muscle groups such as the back, obliques,<br />
and other muscles surrounding the<br />
area. He goes on to say that it is a mistake<br />
commonly made by people to think<br />
that when training the core they need to<br />
only focus on the muscles of the abdomen.<br />
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<strong>April</strong> <strong>2018</strong>
The problem that most will experience when using such an unbalanced approach is that it<br />
will ultimately hinder overall performance in other areas of their life which can include activities<br />
such as playing basketball or when walking up a flight of stairs. When someone fully<br />
develops their core muscle groups it will improve their overall balance, breathing, posture<br />
and general stability. Athletes will find that when they fully develop their core they will begin<br />
to see significant improvements in their overall performance which includes there agility,<br />
speed, and they will find that they will experience injuries less and they will recover faster.<br />
The main thing to take away from this is the<br />
fact that when training your core, it will require<br />
more than just a few sets of sit-ups<br />
done at the end of each workout. It will be<br />
necessary for you to develop a well-balanced<br />
exercise regimen that works all the muscle<br />
groups, from your shoulders to your pelvis.<br />
<strong>Man</strong>y of us have heard the saying that you’re<br />
only as strong as your weakest link and you<br />
don’t want that to be your core. To ensure<br />
that you’re getting a fully balanced work out<br />
of the core muscle groups, Dr. Brabham<br />
suggests you do the following:<br />
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<strong>April</strong> <strong>2018</strong> 105
1<br />
SIDE PLANKS<br />
Side planks can be an ideal type of<br />
exercise because they’re reasonably easy,<br />
do not require any special equipment,<br />
you can do them almost anywhere, and<br />
they give a very good workout to the stabilizing<br />
muscles. When doing these exercises<br />
it is important to do them correctly<br />
and to do so you will want to support your<br />
body by using the forearm that is on the<br />
floor while lying on your side. You will<br />
want to keep your body straight to tighten<br />
your abs while raising your hips off<br />
the ground and keeping your body from<br />
its heels to its head in a diagonal line. Dr.<br />
Brabham recommends holding that position<br />
for at least 10 seconds or as long as<br />
you can do so while maintaining a perfect<br />
form. You should do anywhere from<br />
2 to 5 sets.<br />
2<br />
GLUTE BRIDGES<br />
This is another of the exercises that you can do almost anywhere. This<br />
exercise allows you to workout muscle groups that are often neglected<br />
such as the stabilizing muscles of the back along with the glutes. To do<br />
this exercise you will lay on your back and bend your knees to allow<br />
your feet to rest flat on the floor. Tighten your core muscle<br />
groups while lifting up your hips and press your heels<br />
so that your body makes a straight line from your<br />
knees to your shoulders and maintain<br />
that position for a minimum of 10 seconds<br />
or as long as you can do so while<br />
keeping a perfect form. You should do<br />
a minimum of 2 and up to 5 sets.<br />
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3<br />
HAMSTRING CURLS<br />
USING A STABILITY BALL<br />
When you do something that challenges<br />
your body’s balance, your core muscle<br />
groups will activate to help you maintain<br />
that balance. Using a stability ball while<br />
doing hamstring curls is a great way to<br />
challenge your body’s balance. This exercise<br />
will not only give an excellent workout<br />
for the abdominal area but it also will<br />
give a good workout for the gluteal muscles<br />
and even hamstrings. It accomplishes<br />
all this by causing you to balance your legs<br />
on a surface that is unstable while trying<br />
to hold a glute bridge and simultaneously<br />
control your knees with a full range of<br />
motion. This is a difficult exercise but one<br />
that will give an extreme workout to your<br />
core muscle groups.<br />
You will need to place your feet on the stability<br />
ball while keeping your legs straight<br />
and lying on your back. Your palms will be<br />
flat on the ground beside you and you’ll<br />
use them for support when you lift your<br />
hips off the floor so that your body makes<br />
a straight line from the head to the heels of<br />
your body. You will then press your heels<br />
into the ball and start pulling your legs<br />
back and bending your knees. You then go<br />
back to your original position to complete<br />
the repetition. You will want to do a minimum<br />
of two sets and as many as four sets<br />
that each include 10 repetitions.<br />
<strong>April</strong> <strong>2018</strong> 107
4<br />
SINGLE LEG EXERCISES<br />
You should do single leg exercises<br />
when it’s safe and possible. This gives<br />
the exercise a bit of instability when doing<br />
cable chest presses, bicep curls, shoulder<br />
presses and this, in turn, turns on core muscle<br />
groups which give you double the benefits.<br />
Doing single leg exercises optimizes<br />
strength development, develops better balance<br />
and increases overall coordination.<br />
Regardless of whether you’re a woman or<br />
a man or what your age, most everyone<br />
wants washboard abs and a flat stomach.<br />
Performing these 4 essential exercises will<br />
help you to achieve those goals that you’ve<br />
long dreamed of. When you include these<br />
as part of your regular workouts you will<br />
soon be lifting heavier loads and you will<br />
find that you have better stability when<br />
performing deadlifts, squats, and presses<br />
and you will also find that the added<br />
strength helps to protect your body from<br />
injuries inside and outside of the gym.<br />
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10 GREAT BATTLE ROPE EXERCISES FOR A<br />
FULL-BODY<br />
WORKOUT<br />
by<br />
David Baker<br />
Follow Us:<br />
Battle ropes provide a high-intensity,<br />
whole-body workout that gets your<br />
muscles moving in new ways. Here are 10<br />
battle rope exercises you can start on!<br />
If you’re looking for one of the<br />
best ways to add a metabolic<br />
factor to your workouts, tone<br />
muscle, and throw in some cardio<br />
then you want battle ropes.<br />
Danielle Hopkins created the Ropes and<br />
Rowers program that helps you reach the<br />
right heart rate to get you into the fat-burning<br />
zone. If you want to perform these exercises,<br />
you’ll need to use one of two grips.<br />
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<strong>April</strong> <strong>2018</strong>
Handshake Grip: In order to use this grip you’ll need to hold your ropes the same way you’d<br />
hold someone’s hand when shaking hands with them. Keep your palms facing inwards.<br />
Overhand Grip: To use this grip, hold your ropes with your palms facing down.<br />
Instructions: You’ll need to complete 10 reps of each one of these exercises for 2 to 3<br />
rounds. Don’t rest very long between each rep - no more than 20 seconds at most. If you’d<br />
like an added challenge then you can throw in a 30-second plank for an active recovery.<br />
You can also throw in variations such as side planks, planks and shoulder taps, and whatever<br />
else you may need. Upon completing the following circuit, rest for no longer than 2<br />
minutes and then go through the circuit again.<br />
1<br />
ALTERNATING WAVES<br />
Instructions: You’ll want to get into<br />
a squat position - dropping your backside<br />
as close to the ground while still maintaining<br />
your footing - and then lean your upper<br />
body forward a tiny bit. Use either hand<br />
with a handshake-style grip. Alternate motions<br />
to make waves; if the ripples don’t run<br />
all the way to the anchor point then you aren’t<br />
doing it right. According to Hopkins,<br />
it’s important to make small, quick waves<br />
rather than powerful, slow ones. How<br />
<strong>Man</strong>y: Perform 10 reps (right to left is a<br />
single rep).<br />
2<br />
JUMPING JACKS<br />
Instructions: Grab one rope with<br />
each of your hands using an overhand-style<br />
grip. According to Hopkins, it’s important<br />
to step a bit closer to your anchor so your<br />
ropes have some slack. When you have<br />
enough slack, simply do normal jumping<br />
jacks. How <strong>Man</strong>y: Perform 10 reps.<br />
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<strong>April</strong> <strong>2018</strong> 113
3<br />
REVERSE LUNGE WITH THE<br />
ALTERNATING WAVE TECHNIQUE<br />
Instructions: Grip a single rope with each of<br />
your hands using the handshake-style grip.<br />
Take a step back in order to perform a normal<br />
reverse lunge and perform alternating<br />
waves with the ropes. Once you lunge and<br />
wave with one side, return to standing position.<br />
Then you do it with the other side,<br />
which completes one rep. How <strong>Man</strong>y: 10<br />
reps, which is 5 reps with each leg.<br />
4<br />
GRAPPLER THROWS<br />
Instructions: Use an overhand-style<br />
grip in order to grasp the ropes. Stand with<br />
your hips square to the anchor and then<br />
start to pivot and rotate. Throw the ropes<br />
from left to right - or right to left depending<br />
on where you start - and remember to keep<br />
your core engaged. Keep your upper body<br />
straight and ensure you’re only twisting<br />
with your hips and not your shoulders and<br />
torso. Hopkins warns that you can easily<br />
stress your lower back if you perform this<br />
exercise improperly. How <strong>Man</strong>y: 10 reps,<br />
which is 5 on each side.<br />
5<br />
LATERAL LUNGE WITH THE<br />
DOUBLE WAVE TECHNIQUE<br />
Instructions: Grab one rope in each hand<br />
with a handshake-style grip. Stand with<br />
your feet in a wide stance. Hopkins’ instructions<br />
are to make waves with both ropes at<br />
the same time as you shift your weight doing<br />
a standard lateral lunge. How <strong>Man</strong>y: 10<br />
reps, which is 5 on each side.<br />
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<strong>April</strong> <strong>2018</strong>
6<br />
180 JUMPS<br />
Instructions: Stand with your back<br />
to the anchor point. Keep yourself parallel<br />
to the ropes while holding them using<br />
an overhand-style grip. You’ll need to keep<br />
your arms out in front of you so that you<br />
have one hand on the rope’s end while your<br />
other hand is around one foot in. Perform<br />
a 180-degree jump while you swing the<br />
rope over your head - don’t jar your knees<br />
when you land if you want to keep your<br />
knees healthy! How <strong>Man</strong>y: 10 reps, which<br />
is 5 jumps in each direction.<br />
7 CLAPS<br />
Instructions: Get into a squat position<br />
just like you do for the alternating waves<br />
exercise. Use a handshake-style grip and<br />
simply clap the ropes together. How <strong>Man</strong>y:<br />
10 reps - make sure the ropes clap together<br />
and not miss each other completely.<br />
8 UPPERCUTS<br />
Instructions: Use an overhand-style<br />
grip to grab one rope in each hand. Take a<br />
stance that gives you solid footing, keeps<br />
your abs braced, and gives you a small<br />
bend at the knees. Punch with one hand<br />
and then the other, each time rotating your<br />
hips as you swing your arm up. How <strong>Man</strong>y:<br />
10 reps, which is one punch with each fist.<br />
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9<br />
SQUAT THRUSTS<br />
Instructions: Start with one rope<br />
in each hand, holding them with a handshake-style<br />
grip. Perform a standard<br />
squat thrust, slamming the ropes onto the<br />
ground as you squat down and then thrust<br />
your legs back. Remain in a plank - don’t<br />
let go of the ropes - and hold it for a moment.<br />
Then jump back to your feet and<br />
stand up straight to complete one rep. How<br />
<strong>Man</strong>y: 10 reps.<br />
ROPE SLAMS<br />
Instructions: Get into a squat position<br />
and use either type of grip to hold<br />
one rope in each hand. Stand up straight -<br />
make sure you shove yourself up by placing<br />
weight on your heels as you shoot up<br />
straight - and extend your arms (and the<br />
ropes) into the air as you stand. Once fully<br />
extended simply squat down quickly and<br />
slam the ropes down as you do so. Hopkins<br />
instructs exercisers to make the waves as<br />
large as possible and hit the ground with<br />
as much aggression as they can muster.<br />
How <strong>Man</strong>y: 10 reps.<br />
Battle ropes are a fantastic way to get<br />
the full-body workout you need without<br />
spending hours working on each muscle<br />
group and fitness goal. They work out your<br />
upper body muscles as well as your back,<br />
abs, and glues, and it’s easy to incorporate<br />
them into your normal cardio workouts as<br />
extra resistance. If you want to start seeing<br />
a real transformation in your body<br />
then stay dedicated and use these battle<br />
rope exercises!<br />
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TUNE IN<br />
FOR OUR<br />
NEXT<br />
ISSUE!<br />
• REASONS WHY YOU STILL HAVE<br />
A BEER GUT<br />
• EASY DIET CHANGES TO HELP<br />
KICKSTART YOUR WEIGHT LOSS<br />
• KETTLEBELL EXERCISES THAT<br />
DON’T INVOLVE SWINGING<br />
• BEST NO-EQUIPMENT MOVES TO<br />
GET STRONGER<br />
• REASONS YOU’RE STILL INJURED<br />
• SIGNS OF FATIGUE TO<br />
WATCH OUT FOR<br />
• STEPS TO CLEAN EATING<br />
Follow Us:<br />
120<br />
The May <strong>2018</strong> edition of<br />
<strong>Wise</strong> <strong>Man</strong> <strong>Daily</strong> Magazine<br />
will be available this spring!<br />
<strong>April</strong> <strong>2018</strong>