How to Benefit from Morning Workouts

Edited by Ryan Byers, Ramy Mehelba, Krystle, Flickety and 2 others

Any form of exercise at any time of day is always advantageous. However, there are many people who enjoy doing their workout and exercise routines early in the morning before they get to work or start off a day’s regular activities. Here is how to make the most of a morning workout.

Steps1Use morning workouts to stay more alert. You can do a much better and more thorough workout when you're focused and alert. Morning is one of the best times to exercise because your body has rested from a full night’s sleep and is in an energized state. Doing exercise in the evening may be difficult because your body is tired from a day’s work and you tend to be less focused on the exercise at hand

1. Reap the benefits of better sleep. When you exercise in the evening, your body is fatigued, but after a workout your endorphins are pumping and you suddenly regain a burst of energy that may last a few hours. Because of this renewed energy, you may find that you will have trouble getting to sleep. However, with a morning routine, when you do your exercise in the morning, you get your initial burst of energy to last you throughout the day. By the end of the day your body unwinds into a more relaxed state and you will find that you can go to bed earlier to get a full night’s rest before your exercise routine for the next morning.
   • Try it out and you will find yourself sleeping earlier at night and waking up rested and recuperated for a workout that will re-energize you again.
2. 3
   Increase your metabolism with morning exercise. Studies have proven that when you exercise in the morning, your metabolism can reach its peak, and therefore you'll burn fat three times more than when you exercise in the afternoon or the evening. Since you will have more energy after getting a restful night’s sleep, your body is in better shape to burn the unwanted fat that you want gone!
   • Great exercises to do in the morning if you're trying to lose weight are cardio exercises. So do some running, biking or aerobics to get your heart pumping and your fat burning. At least 30 minutes to an hour of great cardio exercise will surely get you the results you want in your weight loss plan.
3. 4
   For starters, try to get a brisk walk for ten minutes after you get out of bed, and as the week progresses, do more strenuous exercises like running or biking too. You'll find that doing some exercise in the morning is a far better energy booster than your regular cup of caffeine.

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FITNESS PERSONNEL YOU SHOULD KNOW?

 A FITNESS PERSONNEL YOU SHOULD KNOW IN NIGERIA.

In Nigeria lately, wellness and fitness is becoming number one factor and even the average Nigerian can afford the local Gym and Trainers.

well enough on that, i know you are here to get more information on this CERTIFIED FITNESS TRAINER.

                       kingjames gbamis
Kingjames Gbamis  is an experienced Body sculpt, Taebo Expert and  personal trainer BODY LINE FITNESS & GYM  in Ikoyi, Lagos.

                         SPECIALITIES:        

• Weight Loss
• Toning/body sculpt 
• Body-building
• Functional Training
• Core Strength
• Strength/Power Training
• Cross Training
• Intervals
• Circuit Training
• Sports
• Kids' Fitness & swimming 
• Cardio
• Fun Group Training

                                        

CERTIFICATIONS:

• EXTREME FITNESS

for as long as I can remember I have always been active, playing sports, running and just enjoying life. Being an athlete introduced me to training at an early age. Weight and endurance training helped me on and off the playing field. I took this love of fitness and became a personal trainer. My goal as a personal trainer is to motivate, inspire, and educate others about the benefits of exercising and living a healthy lifestyle. Health and fitness is more than just your appearance; exercising makes us feel better and live healthier. With patience and persistence, anyone can achieve realistic goals, including high self-esteem, confidence, and the body you desire. I strive to create a personal relationship with all my clients. I'm here to provide encouragement, confidence, motivation, and strength, to help you reach your fitness goals!

Philosophy: Stay dedicated; set goals.
on the fast lane and the awareness is peaking!

The ability to help someone greatly enhance their life is an honour.

contact: +2348184350871

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10 Reasons to Get a Personal Trainer

10 Reasons to Get a Personal Trainer

There's nothing like a good workout session to boost your mood and keep you healthy, and while you can get the workout by yourself, personal trainers can help you go that extra step to ensure the time you spend in the gym is as efficient as possible.
I think personal trainers are a good investment, not only to keep you motivated but also to support you along the way. And I'm not the only one —personal trainers transform lives every week at Body line Fitness & Gym. Still not convinced? Here are 10 reasons getting a personal trainer is a good idea!

1. They teach you new things. If you're new to the gym experience, getting a personal trainer is a smart idea. Many gyms offer a free session at sign-up to help you get familiar with the machines, and more in-depth sessions can help perfect your form.
2. They're sometimes your therapist. Having friend drama? Your trainer can be the perfect person to talk it out with while you're bending, balancing, and lifting.
3. They are an objective eye. We all have areas we'd like to work on, and personal trainers can not only tell you realistically what to expect with each workout, but also how to optimize a session to target different muscle groups.

For the rest of the list, read on!

4. They're better than a mirror. Watching yourself while you work out can help you make sure your form is correct, but it's even better when someone is there to tweak it while you work.
5. They push your limits. Just when you think you can't go anymore, you'll be told to "hold for another minute" or do "10 more reps." And what do you do? You do it, and are all the better for it.
6. They hold you accountable. This one can be important for me, especially when happy hour is calling my name. It's much harder to justify blowing off an appointment with a personal trainer than just your own freestyling time at the gym.
7. They keep you from plateauing. A personal trainer always has a new workout up her sleeve to keep you having fun and seeing results!
8. They keep count. OK, maybe this is just me being lazy, but I just love the fact that someone else is keeping track of my reps, especially when I can barely lift my arms (let alone think) anymore.
9. They can be eye candy. Are you a fan of one of these gym stereotypes? Finding one that fits the bill while challenging your fitness goals can be an added bonus. In any case, someone so dedicated to healthy living can be a real-life inspiration to help you meet your goals!
10. They love to see you sweat. Who loves to see you at your disheveled worst more than your trainer? All those huffs, puffs, and sweaty faces just tell them that they're doing their jobs!

What do you love about your personal trainer?

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10 Reasons to Hire a Personal Trainer

We all need a little help with exercise sometimes, whether we're just starting out or we've been at it for a long time. Still, there are people who shy away from personal training, unsure of what they'll get out of the experience or whether it's worth the money. There are a number of reasons people work with per trainers.  Some want an indivualized program so they can lose weight or get in shape while others simply need to be held accountable for their workouts.   Wherever you are in your exercise journey, a personal trainer may be just what you need to take it to the next level.

1. You're Not Seeing Results

If you've been exercising consistently for several weeks or months and aren't losing weight or reaching your goals, hiring a trainer may be a good choice. A trainer can look at your current program and eating habits and help you see where you could make changes to create more effective workouts. A trainer can also help you determine if the goals you've set are realistic for you, hold you accountable for your workouts and help you stay motivated to exercise.  You may even find that you are getting results, just not in the way you expected, something a trainer may see more clearly from the outside.

2. You Don't Know Where to Start

Knowing how to set up a complete exercise schedule that includes all the activities you need to do - cardio, weight training and flexibility - can be overwhelming.  Add the time and knowledge it takes to choose exercises, weights, reps and sets and you may quit before you even start.
This is where a personal trainer can be the biggest help.  He can help you maximize your time while keeping you within your own limits so you don't overdo it. He can also help you set goals and map out a specific schedule so you know when, how and where you'll fit in your workouts.

3. You're Bored with the Same Old Workouts

If you're an experienced exerciser, maybe you haven't considered working with a personal trainer. However, it can be a great choice if you need some variety in your workouts. A trainer can bring a fresh perspecitve and new ideas to challenge both your body and your mind. Even if you just do a few sessions or meet every few weeks, you'll find it refreshing to have new workouts and new exercise toys to play with.
A trainer can also introduce new ways to exercise - Circuit training, different methods of strength training and different types of equipment you've never tried before.

4. You Need to Be Challenged

If you're like me, you tend to slack off on your workouts sometimes, especially when things get tough. A trainer can motivate you to push past those self-imposed limits, encouraging you to lift heavier, go longer and challenge yourself more than you would on your own. You'll find it's very hard to slack off with a trainer standing over you, telling you to do just...one...more...rep!  You may even find hidden strengths you never knew you had, which can motivate you even more.

5. You Want to Learn How to Exercise on your Own

Even if your goal is to create your own workouts and exercise by yourself, hiring a trainer for a few sessions can be a great benefit for learning the right way to exercise. This is especially true if you want to learn more about the muscles in your body, the exercises that target those muscles and how to do those exercises with great form. Just a few sessions can teach you a lot about your body, how it works and how to train it in the most effective way.

6. You Need Accountability and Motivation

Trainers come with built-in motivation. Not only are you investing money into your exercise program...you're investing time as well. There's nothing like a standing appointment to get your butt in gear for a workout. Not only that, a trainer provides some accountability so, even when you don't have a session, you know your trainer will be asking if you did your planned workouts. Just knowing that may make it harder to skip your workouts.

7. You Have a Specific Illness, Injury or Condition

If you have any specific issues like arthritis, heart disease, old injuries, etc., working with an experienced trainer (who works with your doctor, of course) can help you find a program to help heal injuries and avoid any further problems. It's also a great idea to work with a trainer if you're pregnant or trying to get pregnant and want a safe, effective workout to keep you healthy and fit.
Keep in mind that you want to find a trainer who has experience with your issues and make sure that trainer works closely with your doctor and/or physical therapist for the best experience.

8. You're Training for a Sport or Event

If you're training for a marathon, a golf tournament or some other type of sport or event, an experienced trainer can help you figure out what you need to do to stay strong without taking away from your other training. She can also help create a training program and map out a plan for the coming event. Just make sure she's experienced in the sport you're training for since not all trainers do sport-specific training.

9. You Want Supervision and Support During Workouts

Some people know how to exercise and they even know how to do the exercises correctly, but they like having a trainer around for support and supervision. If you're lifting very heavy weights or need someone to help with partner-type exercises, working with a trainer might be a good choice for you. He can spot you during workouts and help you come up with a good training plan for your goals.

10. You Want to Workout at Home

If you'd like to exercise at home but either don't have a lot of equipment or aren't sure how to use what you have, in-home personal training is an excellent choice. A trainer can show you exactly how to use what you have to get the best workout for you or she can bring equipment with her to give you a great workout. She can also make recommendations for equipment that will help you reach your goals.

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What the Bible Says About Money (Shocking)

Most people know Sean Hyman from his regular appearances on Fox Business, CNBC, and Bloomberg Television, but what they don’t know is that Sean is a former pastor, and that his secret to investing is woven within the Bible.

Perhaps that can explain why, despite his uncanny ability to predict precise moves in the stock market, Sean is often laughed at for his unique stance on investing.

For example . . . a few months ago Sean appeared on Bloomberg Television. At that time, Best Buy (BBY) was dropping to all-time lows of $16 a share. Sean predicted the stock could go down to $11 a share, and would then quickly rebound to $25 per share, and after that would rally to $40 per share over the next year.

Another commentator on the show actually mocked Sean for his stance, saying “$40 on Best Buy? If that’s the case Apple (AAPL) is going to $1,500. That’s the most ridiculous thing I have ever heard!” (Editor’s Note: At the time, Apple was trading at $650 per share).

Within a few weeks, Sean would receive the last laugh.

Best Buy dropped down to $11.20 a share and has since rebounded to $30 a share, continuing its path to $40 . . . exactly as Sean predicted. (Ironically, Apple has dropped down to about $400 per share).

During a recent private dinner with Sean, once he’d blessed the food, I wasted no time asking him what his secret is for investing so successfully.

I expected Sean to say that it was his years of experience at Charles Schwab or perhaps one of the complicated algorithms he uses for timing the stock market.

So when Sean responded that his secret to investing was the Bible, I was thoroughly shocked.

Yes, I knew Sean was a Christian (anyone who spends more than 1 minute with him will pick that up!). However, people usually keep their faith separate from things like . . . investing.

But not Sean.

For Sean, the Bible is his FOUNDATION for investing.

He explained to me how there is actually a “Biblical Money Code” woven into Scripture.

Sean says it is this Biblical Money Code that took him from making a mere $15,000 a year to now giving away up to $50,000 a year. Sean also credits this code with helping him turn his father’s $40,000 retirement account into $396,000.

Certain investment titans, Sean says, such as Warren Buffett and John Templeton, have already used this code to amass billions.

What Sean had to say impressed me so much that I asked him to put a presentation together that reveals how anyone could use this “Biblical Money Code.” (Click here to watch it now)

I’ve personally watched this presentation several times and it is already spreading virally.

During the video, Sean uses the teachings of King Solomon, Jesus of Nazareth, and the Apostle Paul to show how anyone can get out of debt . . . make sound investments . . . and morally build substantial wealth.

Sean even reveals a “debilitating ‘financial sin’ that blinds many . . . and could be costing you up to 41% of your life savings at this very moment.” What’s so deceiving about this sin is how innocent and safe it appears at first.

And at the end, he finishes up with his “12-12-12 plan for investing.” This is a simple step-by-step plan to go from being a saver, to an investor, to a philanthropist.

Click Here to Watch Sean’s Presentation, ‘The Biblical Money Code’

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5 Reasons You Should Start Eating Onions

Onion is a member of the Allium family and is rich in sulfur containing compounds that are responsible for its pungent odor and for many of onion’s health promoting effects.

Cardiovascular BenefitsThere is evidence that sulfur compounds found in onion work in an anti clotting capacity and help prevent the unwanted clumping together of blood platelet cells. There is also evidence showing that onion’s sulfur compounds can lower blood levels of cholesterol and triglycerides and improve cell membrane function in red blood cells as well. The benefits of onion in the overall dietary context extend to prevention of heart attack. The outstanding flavonoid content of onions supports these research findings.
Bone and connective tissue benefitsHuman studies have shown that onion can help increase your bone density and may have special benefit on women of menopausal age who are experiencing loss of bone density. Plus, there is evidence that women who have passed the age of menopause may be able to lower their risk of hip fracture through daily eating of onions.  In this research on bone density in older women, very rare eating of onion like once a month or less did not provide much benefit. Daily consumption of onion boosts benefits for bone density. So do not skimp on onions when you are incorporating them into your diet plan. The high sulfur content of onions may provide direct benefits to your connective tissue as many of your connective tissue components require sulfur for their formation.

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After reading this, you’ll never look at a banana in the same way again

This is interesting. After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with fiber. A banana gives an instant, sustained and substantial boost of energy.
Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.
But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

DEPRESSION
According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
PMS:
Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

ANEMIA
High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.
BLOOD PRESSURE:
This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

BRAIN POWER
200 students at a Twickenham school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

CONSTIPATION
High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

HANGOVERS
One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.

HEARTBURN
Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.

MORNING SICKNESS
Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.
MOSQUITO BITES:
Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

NERVES
Bananas are high in B vitamins that help calm the nervous system..
Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort foodlike chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

ULCERS
The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chroniclercases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

TEMPERATURE CONTROL
Many other cultures see bananas as a ‘cooling’ fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.
So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has FOUR TIMES the protein, TWICE the carbohydrate, THREE TIMES the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals.. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, ‘A BANANA a day keeps the doctor away!’

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