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Neila Rey has been at 2 events

HostFollowersTitleDateGuestsLinks
Daria Musk3,576,566FIRESIDE HANGOUT CONCERT 2014-12-06 23:00:00253 
Daria Musk3,576,566Expand to read the story and learn how to join live!Three years ago to the day, I stood in front of my computer - a guitar in my hands, songs in my heart, fingers trembling - about to press a button that said, "Hangout". I was still waterlogged with rainy nights of lugging my amps into tiny clubs and tears from the not-knowing-what-would-happen to my dreams.That night, when I hit "Hangout" you saved my dreams, you saved me. Your faces popped in. We sang all night. Six hours later my heart was six million times bigger and I would never be the same. Every year I want to celebrate that day. I want to thank you face to face. I want to meet back at our special place and sing your praises. It's time for Hangoutiversary III. PLEASE, BE CELEBRATEDSo please, meet me on July 16th. Right here, inside the place where we had our virtual first date. Comment back and let me know that you're planning to come, I will organize special circles of you all, so we can rotate the 10 seats and meet and meet and meet again.I'll sing our songs of celebration. I'll sing new songs of adoration, to you and this crazy world that gives us a chance just when we think maybe it can't. Come with your hopes and your dreams to be amplified and your updates and your friends and families and fantasies. Let's sing 'til our throats go weak and dance in front of computer screens, like the silly beautiful people we know ourselves to be.  HOW TO HANGIn case you're new or rusty all you have to do to join this Hangout is: ✪ RSVP a big fat yes here.✪ On Wednesday, July 16th come back to this page when the Hangout starts (6PM Eastern US Time).✪ You can watch or click "join" to on my page +Daria Musk!✪ Don't for get to comment and let me know if you want to join and around what time. I'll be sure to circle you and invite you when you're web-camera-ready!✪ Come with song requests, stories and even a "dream to amplify". The theme of this hangout is #amplifyyourdreams  cause that's what you guys did for me. You turnt it up to 11!SRSLY, MESSAGE MESend me a private message or chat or comment to me here if you'd like to arrange a special invite or if you're new and want to join the family and need some tips for getting in. I think I'm going to make invite circles for each half hour, so let me know when you want to join. Everyone's invited. It's really the greatest possible gift, just to let me sing for you and get to know you again and again and again. SPREAD THE LOVEShare thisHANGOUTIVERSARY CONCERT2014-07-17 00:00:003 

Neila Rey has been shared in 124 public circles

You can see here the 50 latest shared circles.
If this is your profile, you can check your dashboard to see all shared circles you have been included.

AuthorFollowersDateUsers in CircleCommentsReshares+1Links
Ashcreek Ranch Academy268This is my Awesome Engagers Circle. I will share this circle publicly and to #circlesharing communities weekly.Simply Like, Share, and Add this circle, and I will include you into the next #Circleshare.In this circle are, music lovers, photographers, therapists, web developers, social media marketers, SEO professionals, bloggers, and just regular people who like to engage..2014-12-01 23:18:0029000
Rich Bradford25,463Do over! or should I say seconds!! Happy Thanksgiving for all in the USA!! Happy Day to everyone else!! Rocking G+ this afternoon!! Let's grow your network with version 16 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-11-27 22:26:52493624
Rich Bradford25,463Happy Thanksgiving for all in the USA!! Happy Day to everyone else!! Rocking G+ this afternoon!! Let's grow your network with version 16 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-11-27 22:10:52493000
Rich Bradford25,167Version 15 is here!! Happy weekend everyone!! Let's Rock G+!!Let's grow your network with version 15 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-11-22 01:34:18493000
Craig Roggow4,452++++++++++++What's cool about this post is that you can be included not just 1 but "2" upcoming new super engager circles!!! Simply, just follow the easy instructions below for me +Craig Roggow  then follow back the link to +Brandon Leibowitz , then plus and comment on his post too!!! That's it!! 2014-11-21 23:26:1935710825
Rich Bradford25,079Version 14!! Let's Rock G+!!Let's grow your network with version 14 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  (Sorry about that! It has been a while since the last circle!)2014-11-21 01:33:12488002
Technology-Hub.Net0  #marketing   #sharedcircles #circleshare #socialmedia #socialmediamarketing  Share this amazing Circle of wonderful People!!To Grow your network with Us2014-11-20 12:23:13501000
Snowball Circles9,049This makes #snowballcircle share number 5. Out of the 1st 4 we gained the world record and averaged 623 shares per post.Also I gained 8,000 followers in a week and engagement went up 300%.You want in? Simple.1. ADD the circle to yours.2. Plus the post3. Comment on the post4. SHARE the post.Easy right?Now if you ever need Social Media branding for ANY network and I men any contact us at www.iboommedia.com currently a 7 to 14 day waiting period. During that time fill in all your info for us to research. Packages start at 500 to 15,000 per month.We have clients that are the best in the world at what they do so if you feel the need to look that up have fun!Let's SHARE this baby!+Raffaele Romeo Arena +Best Circles Unlimited +Crazy Circles +Best Circles Unlimited +Circle Boss +Jmhhacker Circle Share +Shared Circles Magic G+ +Team Circle Share +Shared Circles on G+ +CircleCount +Bernd Hau +Mariko +Amig Von Hallen +Brandon Leibowitz +Daniel Stock +2014-11-15 02:49:223591721206510
Jan Havrda41,722ENTERTAINMENT CIRCLEComet landing editionBest photos on G+, fun, gifs, inspiration and motivation#Entertainment   #Fun   #Gifs   #November2014-11-13 17:00:2034510615
Rich Bradford23,482Where are we? Version 13? Let's Rock G+!! Let's grow your network with version 13 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-11-03 22:19:10474171433
AUTO 57Hope that you have been having a great week on Google+. Thank you for sharing and promoting this and for connecting up with all the great accounts I have included. Great With This Cilcle!!, *********************************************************************Boost your visibility on Google+ - Share the circle!Boost your visibility on Google+ - Share the circle!To be added to the Circle you have to do these simple steps:1 Include me in your circles2 Click add people and create your circle3 +1 this circle4 Publicly share this circle to public, your circles and extended circles. ( dont forget share the circle and include yourself )5 If possible, leave a comment on this circle so I know you have done the three steps above (I say "if possible" as my circle comments more often than not hit the 500 comment limit).6  So I can easily find your share, always publicly share my original shared circle. You'll know if you're sharing the original one because you won't see "Jason Levy originally shared" above here. If you do see it, click on "originally shared" and it will bring you to this post.*********************************************************************#circle #circleshare #circlesharing #circles #circleoftheday #circlemeup #circlemenow #bestcircle #bestcircleshare #megacircle #bigcircle #bigcircleshare #funnyvideo #funnyvideos #funnyvideosyoutube #funnyvideoclips #funnyvideooftheday #circle #circleshare #circlesharing #circleshared #share #sharedcircles #sharedcircleoftheday #engagers 2014-11-03 14:39:32330223
Media Shower3,759A great follower circle!ATTENTION! +IBoom +IBoom Media is launching a #Snowballcircle share.Our prior 2 circle shares currently HOLD the World Record for Most shares! Number 1 and 2! I have included 354 lucky people for this one!For Social media services of any kind reach out to www.iboommedia.comSO to stay in this circle or TO BECOME a part of it in the future it is SIMPLE!ADD the circle to your account!Plus the Post!Make a comment stating you wish to be added!Then Share the post!If you do this you WILL be added in the World Record Circle Share forever!For those of you that think it is no big deal....well your loss!So let's get to it and BREAK some Records!www.iboommedia.com#sharedcircles #snowballcircle #jmhhacker #publiccircle #growthcircle #sharedcircles #iboommedia #householdhacker #fiverrjmhhacker +Secrets Of Google+ +Joshua Horton +Justin Matthew +Crazy Circles +Best Circles Unlimited +Circle Boss +Influencer Sharing +Public Circles +Daniel Stock +Delton Doucet +Best Circles Unlimited +Nikki White +Eric Weiss +Vladimir Samsonov +Giuseppe Villa +Stig Eriksson +Joel Fletcher +Giuseppe Villa +Best Circles Unlimited +Carmilita Zotomayor-Riveral +Crazy Circles +Camo Yoshi +Michael Schobel +Kenneth Ruby +Gert Jan Hermus +Gert Jan Hermus +Larry Holisky +Kenneth Ruby +Eve Namu +Johnna Crider Sabri Abdul Qader +Euro Maestro +Ee Sanje News +Nikki White +Delton Doucet 2014-10-31 00:54:16356001
Snowball Circles7,990ATTENTION! +IBoom +IBoom Media is launching a #Snowballcircle share.Our prior 2 circle shares currently HOLD the World Record for Most shares! Number 1 and 2! I have included 354 lucky people for this one!For Social media services of any kind reach out to www.iboommedia.comSO to stay in this circle or TO BECOME a part of it in the future it is SIMPLE!ADD the circle to your account!Plus the Post!Make a comment stating you wish to be added!Then Share the post!If you do this you WILL be added in the World Record Circle Share forever!For those of you that think it is no big deal....well your loss!So let's get to it and BREAK some Records!www.iboommedia.com #sharedcircles #snowballcircle #jmhhacker #publiccircle #growthcircle #sharedcircles #iboommedia #householdhacker #fiverrjmhhacker +Secrets Of Google+ +Joshua Horton +Justin Matthew +Crazy Circles +Best Circles Unlimited +Circle Boss +Influencer Sharing +Public Circles +2014-10-24 04:49:59355215210378
Rich Bradford22,315 Let's grow your network and rock G+ with version 12 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-10-21 23:46:40464122319
Modestina Cicero284#circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  +Kavalon Gilliam +Delton Doucet +Delton Doucet +Barbara fariña +Joe Liedtke +Peter Gregg +Cesare Riccardo +Eric Weiss +Ben Heys  +David Haskell +Amy Sargent +Daniel Stock +Dan Tulloh +Clint Butler  +Erik van Erne +Brandon Leibowitz 2014-10-16 18:19:02333011
Rich Bradford21,381Hope you are having an excellent Monday!! Let's grow your network and rock G+ with version 11 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-10-13 20:51:10448010
Becky Collins17,355Vegetable Gardening Circle :Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia  #media  #circles   #circleshare   #circlesharing  #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles  #sharedcircleoftheday  +Becky Collins ?2014-10-10 05:43:334035211
SpedireAdesso.com261#circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  +Kavalon Gilliam +Delton Doucet +Delton Doucet +Barbara fariña +Joe Liedtke +Peter Gregg +Cesare Riccardo +Eric Weiss +Ben Heys  +David Haskell +Amy Sargent +Daniel Stock +Dan Tulloh +Clint Butler  +Erik van Erne +Brandon Leibowitz 2014-10-08 11:34:25332000
Rich Bradford20,012Good morning (or afternoon/evening)!! Looks like a new circle is long overdue! Let's grow your network and rock G+ with version 10 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-10-02 14:35:31409495098
Sunny CT2,492Increase your following with this Amazing CirclesBe a part of the awesome 5 circles Next circles to include only those resharing thisEven if you are included in this circle,  Add me, +1 , comment and share this to be included in next 2 circles To be added to the Circle you have to do these simple steps: 1 - include me in your circles 2 - Click add people and create your circle 3 - share the circle (include yourself) 4 - add +1 to the post(Comment on the original post so that I know you have shared)#powercircle #sharedcircle #topsharedcircle #circleoftheday #sharedcircle #trustinme #circlesharing #circleshare #circles #circleoftheday #sharedpubliccircles #sharedcircles #share #vipsnowballcircle #sharedcircleoftheday #sharewithyou #followme #followers #followback #circle #googleplus #coolpeople #circleshare #sharedcircles #sharedcircle #sharedcircles #sharedpubliccircles #circleshare #circlesharing #fullcircleshare #powercircle #sharedcircle 2014-09-17 12:58:1033516416
shareing circle9,942Google Friends! - You're in this Circle +shareing circle .♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥If You receive this message You are included in circle !!!1. Add me to your circles, if you haven't done so already2. +1 this circle3. Publicly share this circle to public, your circles and extended circles.4. If possible, leave a comment on this circle so I know you have done the three steps above..♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥#Circle#Sharers#Engagers#Followers#AddCircle#CoolPeople#Influencers#CircleShare#shareingcircle2014-09-06 10:09:063646957101
Rich Bradford17,989Continuing to rock G+!! Let's grow your network!! Can’t believe this is version 9 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Happy Friday to all of you!! Have an excellent weekend!#circle #circleshare #circlesharing #circleoftheday#circleoftheweek #share #sharedcircles#sharedpubliccircles #sharedcircleoftheday#engagers #engagerscircle   #engagerspeople#googlecircles #growthcircle  2014-09-05 23:48:55365566282
Nina Trankova822This is my circle of learning. I know every person here and I recommend that you add and follow as there is a lot you can learn and expand your experience here on Google+ #sharedcircles   #googleplustips   #ninatrankova2014-09-04 04:55:50311306
Rich Bradford17,418Continuing to  rock G+!! Let's grow your network with version 8 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have an excellent weekend!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-26 03:03:19344474875
martin shervington601,579'Plus Your Business Academy' Founding Members Circle! Thank you to everyone who is involved as either a participant, mentor or partner. We have almost completed the first round of Trailblazers and are getting ready for the Pathfinder program to launch in September.So much going on and it would have come together without you all :DOnwards my friends!p.s. I've added myself and the PYB page into this circle too as I wanted to be part of this one.2014-08-22 11:40:0515844976
Snowball Circles6,161Snowball Circle #3No beating around the bush on this one.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Short. Sweet. Simple.#circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  +Kavalon Gilliam +Delton Doucet +Delton Doucet +Barbara fariña +Joe Liedtke +Peter Gregg +Cesare Riccardo +Eric Weiss +Ben Heys  +David Haskell +Amy Sargent +Daniel Stock +2014-08-20 19:18:383361151350179
Rich Bradford16,555Continuing to  rock G+!! Let's grow your network with version 7 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have an excellent weekend!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-16 00:03:50327604588
Rich Bradford15,319Continuing to  rock G+!! Let's grow your network with version 6 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have a fantastic week!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-05 20:36:01286413665
Rich Bradford14,105Now is a good time to do this!  Let’s rock G+ and grow your network with version 5 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   Thank you in advance for your support.  Shares, pluses and comments are appreciated! Have a fantastic week!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-07-29 22:43:06246433958
Becky Collins13,434Mobile Operator Circle:Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia  #media  #circles   #circleshare   #circlesharing  #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles  #sharedcircleoftheday  +Becky Collins ?2014-07-24 05:16:124763112
Snowball Circles4,343#2No games. Everyone added.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Compliments Of +Snowball Circles #circleshare #circlesharing #sharedcircles #sharedpubliccircles #circleshared #snowballcircle #followers #seomarketing #circlecount  2014-07-15 06:09:003385912587
Dr. John Cassone11,568Dr. John's July Selectgood content and engagementThese are people I follow, engage with, and suggest for my new followers who want quality people in their stream. I've also included some of my new engagers.This is not a megacircle. People are only added based on good content or my experience engaging with them.Best way to sort and manage your stream:1. add new circle2. follow it in your stream separately 3. engage with those that interest you (good content/interaction)4. cherry pick those you like and make your own circles5. let go of the rest (or put them in a circle that's dialed down on your stream)If you add too many people too often then you will not build meaningful connections which is the point here.Circle Management Basics:1. Circles control who you follow:> I might feel like reading the news so I have a news channel circle. I don't build relationships with these pages but follow them and share content when interesting. This way I can completely control my stream based on my mood.2. Circles control who your share to: > Share to your interests: I like martial arts but most of my followers do not. By collecting a circle of others that like martial arts I can share specifically to those interested in this topic and not bore anyone.> I have also collected an "inner circle" of g-peeps that I have gotten to know and share more person pics and info with.3. Control your stream flow:> When you click on a specific circle in your stream you can adjust how much the posts from that circle appear in your "everything" stream. > Organize people based on flow: I have three main circles called 1, 2, and 3. I have the amount of flow dialed in priority (circle 1 is high, 2 is medium, and 3 is low). I move people between circles based on the progression of our relationship. > Notify circle: I have another circle with people that I don't want to miss a single post from. This circle is set to notify me whenever someone from it posts. This is a great way to focus on building a relationship with specific people.Happy Plussing :)2014-07-13 19:18:1119017315
Snowball Circles4,026No beating around the bush on this one.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Short. Sweet. Simple. #circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  2014-07-07 04:15:123216711294
Snowball Circles3,922BOOMPlus PostAdd CircleShare PostComment to be added!That is all folks! #circle #circleshare #sharedcircle #circlesharing #sharedpubliccircles #followers #circleoftheday #circleshared  2014-07-06 09:48:46323171428
Dina Tika0Here is a group of Active Engagers, Circle Sharers, Awesome Plus Oners, and Cool People on Google Plus!   Circle Sharing is an awesome way to increase your followers and active engagers on your profile. Some of my favorite people that I've met here on Google + through Circle Sharing.    Want to be in the next Circle of Awesomeness? Follow the Steps Below!  ☛ Add the circle ☛ Share in the Public ☛ Plus 1 the Post. ☛ Comment. 2014-06-10 05:52:43484102
TecnoAndroid.it11,608#sharedcircles #addcircle #sharedpubliccircles #growfollowers #circleshare #publicsharedcircles #circleoftheweek #circlesharing #publiccircle #findcircles #circlemeup #influencers #influencer #influence #influencermarketing #sharedcircle #sundaycircle #circleshare #Wednesday #wednesdaycircle #wednesdaycircles #circlewednesday #cerchie #cerchieitaliane #CircleShare #CircleSharing #SharedCircles #CircleOfTheDay #SharedPublicCircles #GooglePlusTips #Google+ #Google #AddCircle #SocialMedia #SharedCircleOfTheDay #addcircles #Engagers #addpeople 2014-05-28 10:30:54499849
Becky Collins10,282Mobile Circle :Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia   #media   #circles   #circleshare   #circlesharing   #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles   #sharedcircleoftheday  +Becky Collins ?2014-05-28 05:03:174777219
Becky Collins10,062Fitness Circle :Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia  #media  #circles   #circleshare   #circlesharing  #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles  #sharedcircleoftheday  +Becky Collins ?2014-05-24 05:03:58458151221
Jasmina Brozović53,426Notification CircleThis is a circle of people I don't wanna miss any new posts from!Great Circle idea by +Zvonimir FrasRead more :https://plus.google.com/u/0/+ZvonimirFras/posts/VsZjS7H7vJf#circles #circlethis #circleyoushare #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #publiccircle #sharedcircle #circleshare   #circle     #motivateme 2014-05-20 16:26:14179271031
Esoteric Compatriot5,359Google Friends! - You're in this Circle - Share the circle *'"*:•:•* •-::-•:*:•-:¦: Share and Be Shared :¦:-•:*:•.::• •-:•:''''*                                              120This is a super Circle and in it I put together a group of really interesting and active people on Google Plus to add in your circles.I'm talking about the top Google+ users that share unique and original contents.Follow this advice and grow your G+ community with people that share amazing content that will surprise you:Boost your visibility on Google+ - Share the circle!If you want to be added to the next Circle you have to do these simple steps:1 - Include me in your circles 3 - Share the circle (Publicly) 4 - Add +1 to the post 5 - Follow your dreams and smile to life.More you share more you get! :)Thanks!Circle Networkhttps://plus.google.com/b/112542593288160483901/112542593288160483901/postsNetwork Circleshttps://plus.google.com/b/112542593288160483901/communities/113362757071870225795#circles   #circleshare   #circlesharing   #sharedcircles #sharingcircles   #sharedpubliccircles   #sharedcircleoftheday   #share   #shared   #followers   #addcircles #publicsharedcircles   #share   #addpeople   #addcircle #addfriends   #circle  Circlenetwork CircleNetworking IPNetwork NetworkingCircles2014-05-18 00:25:014996955111
John Nuntiatio36,557#circles #sharedcircles #circlesharing #circle #bestcircle #news   #bestofcircles #bestcircleshare #share #tech #business #sport #small   #smallcircle #football #tennis #golf #photography #health #weightloss  2014-05-16 06:09:01365899
Justin Matthew60,329The World Record Snowball Circle ShareAs promised the new additions have been added from my last circle share. My previous 2 shares have over 1,600 public re shares and currently is the largest in Google+ history.As seen herehttp://www.circlecount.com/sharedcirclesall/If having an issue adding this circle add this onehttps://plus.google.com/u/0/113204619907190737614/posts/NNxjgWycM7hFor more on growing your brand check outhttp://monopolizesocialmedia.com/who-we-are/We represent some of the largest corporations in the world today.To stay in this elite circle it really is quite simple.1. Plus The Circle2. Add the circle3. Comment on the circle4.Share the circleAs always my circles average 340 re-shares so let's get this rocking! #snowballcircle #circlesharing #jmhhacker #socialmediamarketing #sharedpubliccircles #sharedcircles #circleshare  2014-05-05 17:13:42199395270
Shahiz Almonte22,633Fitness & health CircleThis circle is for people interested in fitness and health, here are some people who like to share healthy food recipes, diets, workout routines, macro plans, and anything related to working out and staying healthy.If you are interested in being included in the next version of this circle please just comment bellow and ill make sure to add you. #fitness   #aesthetic   #bodybuilding   #health   #food   #supplements   #preworkout   #protein   #carbs   #macros   #gym   #cardio   #workout   #mensphysique   #npc   #ifbb   #ifbbpro   #competitive   #youtube   #workouttips   #recipes   #healthyrecipes   #healthfoods   #superfoods   #natural   #naturalbodybuilding   #physique   #gymrat  2014-04-25 14:17:53103214
Logan Lynn Roberts20,34820,000 FOLLOWERS in about 6 MONTHS!!Please use hashtag #logiebearcircleshare  when sharing!It is my honor & pleasure to share this awesome circle of my most engaged followers & the people who bring value to my Google+ Stream each & every day! I highly recommend that you follow all of them & then share this awesome circle & share the value with your contacts!Thank you so much to all of my followers, you have made Google+ my home & I can't tell you how much I appreciate your support! Again, everyone please add this circle, +1 & it! #sharedcircles   #circleshares   #sexyos   #circleshare   #circlesharing   #sharedcircle #logiebearcircleshare  Here's what I'm really excited about lately:What is CBD? I Googled it for you: http://loloves.it/googleCBD4meMy Pinterest Boards have over 600 Cannabis related articles: http://pinterest.com/thecbdwayHere is a video about how CBD has saved people's lives: http://loloves.it/CBDcuresJoin the movement to introduce CBD-rich hemp oil products to all 50 States LEGALLY for the first time ever and learn about the opportunity to make extra money doing it: Click here: http://loloves.it/joinCBD#CBD #cannabis #hemp #medicalmarijuana #marijuanalegalization #hempVAP #kannaway   #kway  2014-04-04 06:59:04482190143176
Shashi S5,199Got an Amazing women's circle at Google Plus... through +Ay Jay Schibig ... Check it out...AMAZING WOMEN'S CIRCLE  3.21.14Some  Amazing Women from all walks of life  in this New Circle!  Add them to enliven your G+ network!  Please Share!See  all of my Curated Circles on my Circle Sharing Page  +Circle Energy   and also my Circle Sharing and More Community https://plus.google.com/communities/110688741176520942310#circleoftheday    #circleshare     #circlesharing     #circlesharingforthepeopleplc     #sharedcircles     #sharedpubliccircles       #sharedcircleoftheday     #sharedcircleday     #publiccirclesproject   #publiccircles     #publicsharedcircles       #sharedpublicircles       #circle   #circles     #circlemeup       #awesomepeople     #awesomecircle   #circleme     #sharedpoint     #sharewithyou     #ShareYourCircle   #womenscircles  2014-03-22 05:19:3840115920
AyJay Schibig53,216AMAZING WOMEN'S CIRCLE  3.21.14Some  Amazing Women from all walks of life  in this New Circle!  Add them to enliven your G+ network!  Please Share!See  all of my Curated Circles on my Circle Sharing Page  +Circle Energy   and also my Circle Sharing and More Community https://plus.google.com/communities/110688741176520942310#circleoftheday    #circleshare     #circlesharing     #circlesharingforthepeopleplc     #sharedcircles     #sharedpubliccircles       #sharedcircleoftheday     #sharedcircleday     #publiccirclesproject   #publiccircles     #publicsharedcircles       #sharedpublicircles       #circle   #circles     #circlemeup       #awesomepeople     #awesomecircle   #circleme     #sharedpoint     #sharewithyou     #ShareYourCircle   #womenscircles  2014-03-21 23:39:21500372945
Careful Coffee0Coffee engagers shared circleThe circle that keeps on sippin'.Original circle created by +Herb Firestone #sharedcircles   #sharedcircleoftheday   #coffeelovers   #coffee   #coffeetime   #coffeethursday  2014-03-06 14:09:07103001
Paige Keaton57,202This is my Women's circle. Stuffed with amazing people. A really decent add to anyone's circles.  Thanks ladies for being so great to me and my G+ experience.  Some people may have not been included in this circle share. I can only share 500 at one time. This circle exceeds that. Sorry ahead of time. #whateverwednesday   #wednesdaywisdom   #wednesdaymotivation  2014-03-05 15:08:18501211623
Carms Perez47,102Here's a circle with amazing women to follow on G+! My most recent find is+Kristen Macready  who is very engaging and always has a positive and uplifting word to say! Do you know any other amazing G+ women that I'm missing in this circle? Please mention them in the comments! :) #ns  2014-02-26 23:30:07425809
Janis Borgueta7,896Very interesting group of woman on Google+. Share this circle, follow and learn!! Watch +Dustin W. Stout for circlesplosion. A great way to meet and greet new people on  Google+2014-02-24 01:43:40259417

Activity

Average numbers for the latest posts (max. 50 posts, posted within the last 4 weeks)

38
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107
reshares per post
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Top posts in the last 50 posts

Most comments: 248

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2014-09-05 23:11:06 (248 comments, 113 reshares, 1704 +1s)Open 

2250 push-ups in 7 days

Most reshares: 653

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2014-10-07 13:29:40 (111 comments, 653 reshares, 1814 +1s)Open 

Bodyweight Exercises Chart
poster: http://neilarey.com/muscle-map.html

Most plusones: 2169

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2014-09-23 14:36:42 (165 comments, 637 reshares, 2169 +1s)Open 

Losing Weight Vs Losing Fat
Fat is stored energy. It’s not evil and it’s not wrong – it is there by design and you will always have some unless you are no longer interested in living. We consume food to live, some of it is used up right away so we can continue thinking and breathing and some of it, whatever is left over, gets stored in the fat cells for later.

Once we hit adulthood the number of fat cells in our bodies remains the same – think of it as “pockets”. We can fill them up or empty them, but we can’t get rid of the pockets themselves – the cells always stay there, they just get bigger or smaller.

Fat is essentially the fuel we use to keep on going when we most need it. Think of the human body as an organic machine that runs on energy, it runs on the food we consume and once there is a shortage, it dives into the reserves in the micro vaults – thefat cells. As you... more »

Latest 50 posts

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2014-12-21 17:07:06 (48 comments, 77 reshares, 426 +1s)Open 

Walkabout / 30-Day Walking Challenge
Take up a 30-day walkabout challenge and make your every step count. Use a pedometer or a free mobile app to track your progress throughout the day. 

permalink: http://neilarey.com/challenges/walkabout-challenge.html
#fitness   #challenge   #googlefit  

Walkabout / 30-Day Walking Challenge
Take up a 30-day walkabout challenge and make your every step count. Use a pedometer or a free mobile app to track your progress throughout the day. 

permalink: http://neilarey.com/challenges/walkabout-challenge.html
#fitness   #challenge   #googlefit  ___

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2014-12-19 20:06:56 (38 comments, 52 reshares, 758 +1s)Open 

Frosty the Broman
(c)  speedbump.com via +Imgur 

Frosty the Broman
(c)  speedbump.com via +Imgur ___

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2014-12-18 14:33:21 (34 comments, 132 reshares, 589 +1s)Open 

Solid Snake Workout
You are a multi-lingual, super-stealthy, highly dangerous combat strategist with an IQ of 180 which means you've made damn sure your body will not let you down when you need it to perform some feat of near-superhuman endurance. This is why you need the Solid Snake workout. Your body becomes a tool that you command and it obeys. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Lower abs, front hip flexors, glutes, quads, lower back, core, lateral abs, shoulders, abs, deltoids, triceps. 

Tips: When performing push-up crawl bring the knee of the leg moving forward to the height of your waist. 

Make it better: When performing elbow plank consciously tightenyo... more »

Solid Snake Workout
You are a multi-lingual, super-stealthy, highly dangerous combat strategist with an IQ of 180 which means you've made damn sure your body will not let you down when you need it to perform some feat of near-superhuman endurance. This is why you need the Solid Snake workout. Your body becomes a tool that you command and it obeys. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Lower abs, front hip flexors, glutes, quads, lower back, core, lateral abs, shoulders, abs, deltoids, triceps. 

Tips: When performing push-up crawl bring the knee of the leg moving forward to the height of your waist. 

Make it better: When performing elbow plank consciously tighten your lower abs bringing in extra tension. 

Make it harder:  When performing the push-up crawl reach out as far as you can with your hand and bring your foot up as far up as you can and in the meantime keep your body just an inch or two off the floor. This hyperloads all your muscle groups making the exercise way more beneficial. 

Body types this can work for: Any body type can do this exercise set. 

Perfect for: Solo stealth missions deep into enemy territory and living-room workout routines when you do not feel like jumping around too much. 

permalink: http://neilarey.com/workouts/solid-snake-workout.html

#fitness   #workout   #metalgearsolid  ___

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2014-12-15 15:37:52 (22 comments, 115 reshares, 594 +1s)Open 

Change will happen no matter what - but if you do something it will be the change you want.

#motivation   #mondaymotivation   #change  
poster: http://neilarey.com/motivation/change-you-want.html

Change will happen no matter what - but if you do something it will be the change you want.

#motivation   #mondaymotivation   #change  
poster: http://neilarey.com/motivation/change-you-want.html___

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2014-12-10 16:00:10 (30 comments, 107 reshares, 645 +1s)Open 

Super Mario Workout
Only an Italian plumber from NYC could be tasked with saving damsels in distress and sorting out all sorts of sticky situations that go a little above and beyond your average plumbing job. Now you too can practice some of Super Mario's favourite skills by developing some of the physical strength and agility required to do it. Not too sure it will help you get a plumbing job in NYC but should Boom Boom, Pom Pom, Fawful or Kammy Koopa ever cross paths with you, they'll be sorry. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Quads, calves, lower abs, shoulders, chest, triceps, lower back, cardiovascular system, aerobic capacity (VO2 Max), hips. 

Tips: Knifehand strikesa... more »

Super Mario Workout
Only an Italian plumber from NYC could be tasked with saving damsels in distress and sorting out all sorts of sticky situations that go a little above and beyond your average plumbing job. Now you too can practice some of Super Mario's favourite skills by developing some of the physical strength and agility required to do it. Not too sure it will help you get a plumbing job in NYC but should Boom Boom, Pom Pom, Fawful or Kammy Koopa ever cross paths with you, they'll be sorry. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

What it works: Quads, calves, lower abs, shoulders, chest, triceps, lower back, cardiovascular system, aerobic capacity (VO2 Max), hips. 

Tips: Knifehand strikes and overhead punches end at a centre point, an imaginary line going through your center, splitting you exactly in half. 

Make it better: Use jump squats to go as high as you can each time, really pushing off using your quads and working for height. 

Make it harder:  Perform all front snap kicks balancing on the ball of the foot of your standing leg. That way you can get some hip movement in, increasing the power of the kick and you can, also challenge your balance and rotational strength. 

Body types this can work for: This is an exercise that can work for every body type. Endomorphs may find the high impact exercises a little challenging but they're not outside their range of capabilities. 

Perfect for: Anyone ready to defeat King Boo and apply themselves to saving Princess Peach. This is also a great workout for those looking for power, agility, cardiovascular benefits and even a little aerobic exercise. (No wonder New York City plumbers are so fit). 

permalink http://neilarey.com/workouts/super-mario-workout.html

#fitness   #workout   #supermario  ___

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2014-12-08 18:22:26 (43 comments, 123 reshares, 460 +1s)Open 

Fit Christmas is a FREE 12-day no-equipment fitness program designed to help you get and stay fit during the seasonal holidays. Each day is split into two parts to make it easier to fit training into your busy day and some of it, like walking, can even be combined with your holiday shopping and other activities. It includes home cardio workouts, strength and core oriented routines and several challenges suitable for everyone in your family.

For the walking part of the program: to track your steps, download Google Fit App (it’s free and has no ads). Install it and make sure you take your phone with you everywhere you go. Keep an eye on your progress and don’t stop until you reach your goal for the day.

download & print / use online:
http://neilarey.com/programs/fit-christmas.html

Fit Christmas is a FREE 12-day no-equipment fitness program designed to help you get and stay fit during the seasonal holidays. Each day is split into two parts to make it easier to fit training into your busy day and some of it, like walking, can even be combined with your holiday shopping and other activities. It includes home cardio workouts, strength and core oriented routines and several challenges suitable for everyone in your family.

For the walking part of the program: to track your steps, download Google Fit App (it’s free and has no ads). Install it and make sure you take your phone with you everywhere you go. Keep an eye on your progress and don’t stop until you reach your goal for the day.

download & print / use online:
http://neilarey.com/programs/fit-christmas.html___

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2014-12-05 15:05:21 (28 comments, 52 reshares, 388 +1s)Open 

DIY Christmas Gifts
Make fitness fun and create a special gift for someone you care about. 

Custom Fitness Pack
Download and print a selection of workouts or challenges, laminate if possible and tie with a nice ribbon. 

Download: http://neilarey.com/workouts.html

Workout Cards
Download the PDF, print it, cut the cards (4 workouts per A4 page) and laminate them. They will make an awesome stocking filler. 

Download: http://neilarey.com/workout-cards.html

100 No-Equipment Workouts Collection
Download the PDF and print the collection. You can create a custom binder using individual pages. 

Download:  http://neilarey.com/100-no-equipment-workouts.html

#fitness   #christmasgifts   #christmas2014   #fitchristmas  

DIY Christmas Gifts
Make fitness fun and create a special gift for someone you care about. 

Custom Fitness Pack
Download and print a selection of workouts or challenges, laminate if possible and tie with a nice ribbon. 

Download: http://neilarey.com/workouts.html

Workout Cards
Download the PDF, print it, cut the cards (4 workouts per A4 page) and laminate them. They will make an awesome stocking filler. 

Download: http://neilarey.com/workout-cards.html

100 No-Equipment Workouts Collection
Download the PDF and print the collection. You can create a custom binder using individual pages. 

Download:  http://neilarey.com/100-no-equipment-workouts.html

#fitness   #christmasgifts   #christmas2014   #fitchristmas  ___

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2014-12-03 14:56:36 (16 comments, 80 reshares, 437 +1s)Open 

Jurassic Workout
There's a word you need to keep in mind here and it is: Cardio. To survive in Jurassic Park you just need to be faster than the person next to you, but since you have no way of knowing just how fast they are (and finding out when you need it most is not a good survival strategy) you'd better give it your best shot and prepare with our Jurassic workout. As you're going through it remind yourself that there should be no holding back... because, obvious reasons. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. 

What it works: Quads, calves, glutes, lower back, shoulders, front hip flexor, adductors, lower abs.

Tips: When performing half jacks stay on the balls of your feet and with eachj... more »

Jurassic Workout
There's a word you need to keep in mind here and it is: Cardio. To survive in Jurassic Park you just need to be faster than the person next to you, but since you have no way of knowing just how fast they are (and finding out when you need it most is not a good survival strategy) you'd better give it your best shot and prepare with our Jurassic workout. As you're going through it remind yourself that there should be no holding back... because, obvious reasons. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. 

What it works: Quads, calves, glutes, lower back, shoulders, front hip flexor, adductors, lower abs.

Tips: When performing half jacks stay on the balls of your feet and with each jump skim the floor so you're not going very high. This way you get more in and also establish a steady bounce motion that helps your calves get stronger. 

Make it better: Perform the entire set on the balls of your feet. It loads your calf muscles, challenges your core, improves your balance and just makes the whole workout that much more awesome. 

Make it harder:  Go faster. Remember the point here is to gain speed but you really don't know just how much speed you do need, which means you'd better go for every bit of speed you can get. Perform each exercise to the utmost of your speed, whatever that may be. It doesn't matter if you're slowing down because your muscles are tired as long as you're giving it your all, you're still making gains. 

Body types this can work for: Really? We're going to talk about body types here when a genetically modified killer beast is breathing down your neck? 

Perfect for: All those foolhardy enough to think that a theme park full of giant sized lizards is a good idea for a weekend trip. 

#fitness   #workout   #workoutwednesday  
permalink http://neilarey.com/workouts/jurassic-workout.html___

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2014-12-02 16:19:00 (56 comments, 177 reshares, 666 +1s)Open 

How to Train Like a Super Saiyan
There is training and then there is Saiyan training. At it's core there is a simple fact: no matter how strong you are there is always a way to raise your power levels and advance to the next level. You transform and then continue your transformation when you constantly push yourself to the absolute limit... and then go beyond it. Saiyan training doesn't just take you out of your comfort zone physically, it challenges you mentally as well. Training like Goku takes a lot, a lot of hard work... and serious ballz. 

There is only one rule: the moment you can do something raise your standards - that's the key to training on a Super Saiyan level. If you can do 100 sit-ups, go 200. If you can do 100 push-ups, go 200. If you can run 10K go faster, go longer, run with a heavy vest Goku-style. Turn your every activity into a challenge and never,... more »

How to Train Like a Super Saiyan
There is training and then there is Saiyan training. At it's core there is a simple fact: no matter how strong you are there is always a way to raise your power levels and advance to the next level. You transform and then continue your transformation when you constantly push yourself to the absolute limit... and then go beyond it. Saiyan training doesn't just take you out of your comfort zone physically, it challenges you mentally as well. Training like Goku takes a lot, a lot of hard work... and serious ballz. 

There is only one rule: the moment you can do something raise your standards - that's the key to training on a Super Saiyan level. If you can do 100 sit-ups, go 200. If you can do 100 push-ups, go 200. If you can run 10K go faster, go longer, run with a heavy vest Goku-style. Turn your every activity into a challenge and never, ever take shortcuts.

Go 100 times Earth's gravity

Perform an exercise in slow motion to force already tired muscles to work in an almost isometric fashion really loading them along their entire length.

When doing push-ups perform them as slowly as you can. By performing them in slow motion you force already tired muscles to perform in an almost isometric fashion really loading them along their entire length. Go as low as you can towards the floor, ideally until your nose touches the floor and then come up. Repeat it until your muscles really cannot do it any more. You will get a lot of muscle shake in your arms as you do this. Stick with it - it’s going to be worth it.

Go double reps

Pick your favourite workout routine and double the reps per set (and if you can take it, double them again). Goku's famous "10,000 push ups" challenge is designed to push the Saiyan warrior past all of his limits. Start small, double it and keep on doubling it until you hit a limit you can call a target to beat. 

Go the extra mile

Get to as many places as you can on foot for a day (or a week). Carry your groceries yourself in a basket instead of putting them in a shopping cart, don’t use the elevator for a week and take the stairs everywhere. Whenever you see an opportunity to choose a harder route - take it. Goku runs rings round King Kai's planet to warm up and cool down, you only have to go round the block once (or twice). 

Go aerobic

Combine whatever training you are currently doing with a regular run each day. It doesn’t matter how far you go as long as you run every day and run at your top speed for as long as you can. Run uphill - find uneven routines for your runs, the more you have to climb up - the stronger you’ll get. Goku had to climb Korin Tower to get into some kind of reasonable shape, you can surely manage an extra run. 

Go combo

Pick a combination from martial arts and do it again and again and again until your body flows in the movements and you can feel your muscles thrumming every time you perform it. Combo example: jab+jab+cross combo, double turning kick, backfist + turning kick, double punch + side kick. Goku puts together a mixture of martial arts moves and practises them again and again, until he is pitch-perfect. 

Go Super Saiyan

Pick three workouts and do them back-to-back. Each workout places emphasis on a different muscle group. By picking three different ones you are forcing your body to work on different aspects of your fitness level and athletic ability. Remember that strength comes as a response to a need, not a desire. Your body needs to feel that it is absolutely necessary to become strong, in order for it to respond and adapt. 

Go super static

Set a timer and every hour sit with your back against the wall or hold a plank for as long as you can each time. Super Saiyan training is a way of life not a casual workout. 

Go extra weight

Go through the day wearing ankle weights. Apart from driving (and swimming, of course) do all your normal everyday activities wearing ankle weights. This adds an extra load on your leg muscles as well as your body, forcing it to adapt all day. Do this for two days in a row then take the weights off to let your leg muscles recover. You will instantly feel the difference. Goku fought in the 23rd World Martial Arts Tournament with weighted clothes so he could level up. 

Do all this and you too will have energy levels of Over 9000.

permalink + high quality PDF poster 
http://neilarey.com/fitness/train-like-super-saiyan.html___

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2014-11-30 22:26:57 (67 comments, 109 reshares, 499 +1s)Open 

SAO Survivor Workout ( with a Bokken )
The difference between a game and reality is a logout button... or the absent of one. 
Aincrad is a brutal place especially if you are a solo player so make sure you level up as soon as possible and get good, really good - your life literally depends on it. Work on your sword skills so even with the rotten odds and dungeon traps with no teleportation you can find your way out. Be one with the sword and fight because someone has to fight for all those who can't. That's what heroes do and you happened to be one. The job comes with a badass Blackwyrm Coat. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

This is the one workout you may need to grab a bokken (samurai training sword) or just&... more »

SAO Survivor Workout ( with a Bokken )
The difference between a game and reality is a logout button... or the absent of one. 
Aincrad is a brutal place especially if you are a solo player so make sure you level up as soon as possible and get good, really good - your life literally depends on it. Work on your sword skills so even with the rotten odds and dungeon traps with no teleportation you can find your way out. Be one with the sword and fight because someone has to fight for all those who can't. That's what heroes do and you happened to be one. The job comes with a badass Blackwyrm Coat. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

This is the one workout you may need to grab a bokken (samurai training sword) or just 'borrow' a broomstick and make some space for yourself (unless you also want to replace your current lamps, vases and TV set). 

What it works: Shoulders, forearms, chest, wrists, biceps, abs, lateral abs, quads, calves, glutes, triceps, lateral abs, core, cardiovascular system. 

Tips: Exhale at each cut and move your entire body behind it, not just your arms. 

Make it better: When performing a thrust use not just your arms but also your legs, hips and glutes to place your entire bodyweight behind the sword. Remember the sword is just an extension of your body. 

Make it harder:  Perform each movement with deliberation. Do not rush it. Perform power cuts the way Samurai did. 

Body types this can work for: Anyone can train with a bokken or a sword substitute. The training adds coordination to different muscle groups and works the core in a way that will benefit every body type regardless. 

Perfect for: Everyone trapped in virtual world playing a deadly game where you can really die. Plus, as a workout with something 'different' to offer, this one is unrivalled. 

poster http://neilarey.com/workouts/sao-survivor-workout.html___

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2014-11-30 17:35:19 (30 comments, 130 reshares, 519 +1s)Open 

Splits in 30 Days Challenge
Flexibility is the key to unleashing power and speed by increasing the range of motion active (agonist) muscles have to travel before they are held back by the opposing (antagonist) ones. Being more flexible can also reduce the chances of injury when exercising, though the biggest benefit will be in the way you walk and stand. This 30-day program will help you increase your flexibility.

The program utilises a mixture of active (leg raises) and passive (holding the splits position) stretching techniques to give you the fastest gains possible in the shortest time.       

PDF download http://neilarey.com/challenges/splits-challenge.html

Splits in 30 Days Challenge
Flexibility is the key to unleashing power and speed by increasing the range of motion active (agonist) muscles have to travel before they are held back by the opposing (antagonist) ones. Being more flexible can also reduce the chances of injury when exercising, though the biggest benefit will be in the way you walk and stand. This 30-day program will help you increase your flexibility.

The program utilises a mixture of active (leg raises) and passive (holding the splits position) stretching techniques to give you the fastest gains possible in the shortest time.       

PDF download http://neilarey.com/challenges/splits-challenge.html___

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2014-11-26 19:26:54 (41 comments, 115 reshares, 609 +1s)Open 

Pillow Fight Workout
You know when you use to have pillow fights when you were a kid because you thought they were cool and your parents used to step in and break them up and tell you they weren't? Well, guess what? You were right and your parents were wrong. A good ol' fashioned pillow fight is the coolest way we know to get the blood flowing through your body, work some great muscle groups and, even, work up some sweat. This workout should be taken straight to your parents with an "I told you so" note. One small not of caution, should you get over-enthusiastic you may want to rethink the decor of the room you're exercising in. We are speaking from experience when we say that vases and small porcelain figurines do not enjoy a natural lifespan with this exercise routine in action around them. 

Instructions: Repeat each move with no rest in between until... more »

Pillow Fight Workout
You know when you use to have pillow fights when you were a kid because you thought they were cool and your parents used to step in and break them up and tell you they weren't? Well, guess what? You were right and your parents were wrong. A good ol' fashioned pillow fight is the coolest way we know to get the blood flowing through your body, work some great muscle groups and, even, work up some sweat. This workout should be taken straight to your parents with an "I told you so" note. One small not of caution, should you get over-enthusiastic you may want to rethink the decor of the room you're exercising in. We are speaking from experience when we say that vases and small porcelain figurines do not enjoy a natural lifespan with this exercise routine in action around them. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 5 times.

What it works: Shoulders, quads, front hip flexors, calves, laterals abs, core. 

Tips: Get a heavy pillow and you got yourself a hardcore workout.

Make it better: Find a partner and practise together (and maybe afterwards you can duel it out). 

Make it harder:  When performing pillow strikes keep arms parallel and straight. This increases the load on your arms, wrists and fingers giving you a much more comprehensive workout. 

Body types this can work for: We're tempted to say here "juvenile", but really it will work for anyone, anywhere, almost (see our note of caution regarding vases and figurines). 

Perfect for: Those days when you just want to act out a little and the responsible adult in you is shaking a finger and nodding with sagacity. 

Designed in collaborations with +NHS Choices

permalink http://neilarey.com/workouts/pillow-workout.html___

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2014-11-25 19:49:45 (43 comments, 120 reshares, 538 +1s)Open 

30 Days of Gravity is a 100% no-equipment strength and tone oriented program. The program focuses on different aspects of strength each day for a holistic, balanced approach to becoming stronger and fitter using nothing but your own body weight. It is suitable for anyone who is looking for a structured program to increasing strength, overall fitness and muscle tone.

download http://neilarey.com/programs/30-days-of-gravity.html

30 Days of Gravity is a 100% no-equipment strength and tone oriented program. The program focuses on different aspects of strength each day for a holistic, balanced approach to becoming stronger and fitter using nothing but your own body weight. It is suitable for anyone who is looking for a structured program to increasing strength, overall fitness and muscle tone.

download http://neilarey.com/programs/30-days-of-gravity.html___

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2014-11-21 19:52:33 (78 comments, 276 reshares, 1204 +1s)Open 

Pre & Post Workout Nutrition
Pre and post workout nutrition is simple: one is fuel and the other one is repair. You eat before your workout to have the extra energy to push yourself during a training session. You eat afterwards to repair the damage done to your muscles, help them rebuild faster and grow. Depending on your goals, you can do either or both, or you can ignore it altogether.

The before and after meals are there to aid you do all of the above. They’re not something you need if all you are trying to do is lose weight. Your body has two fuel tanks: primary and secondary. Your primary fuel tank is the energy stored from your previous meal (glycogen stores) and the secondary fuel tank are your fat reserves (fat stored in fat cells). Unless the primary fuel tank is empty, your body will not access the secondary energy supply = your fat cells. So if your goal is to losew... more »

Pre & Post Workout Nutrition
Pre and post workout nutrition is simple: one is fuel and the other one is repair. You eat before your workout to have the extra energy to push yourself during a training session. You eat afterwards to repair the damage done to your muscles, help them rebuild faster and grow. Depending on your goals, you can do either or both, or you can ignore it altogether.

The before and after meals are there to aid you do all of the above. They’re not something you need if all you are trying to do is lose weight. Your body has two fuel tanks: primary and secondary. Your primary fuel tank is the energy stored from your previous meal (glycogen stores) and the secondary fuel tank are your fat reserves (fat stored in fat cells). Unless the primary fuel tank is empty, your body will not access the secondary energy supply = your fat cells. So if your goal is to lose weight and/or streamline, you really want is to make sure you empty your glycogen stores first so you can access the fat stores.

Weight loss is a deficit of available resources so if you give your body more food that it needs you’ll just end up gaining weight. On the other hand, if your goal is to gain weight than that’s exactly what you need to do - make sure your eat more than you burn.

Pre and Post Workout for Weight Loss
To lose weight you can either train on an empty stomach or train with a light snack that you will burn shortly after you start your workout. You need a pre workout snack if you are so hungry you are feeling weak otherwise you won’t be able to push yourself hard enough - not enough to force your body to change and/or burn more reserves. Your goal is to train to raise your heart rate and body temperature sufficiently to speed up your metabolism. So the harder you work during your training session, the more you burn throughout the day after your workout. If you were too weak to work out at 100% it doesn't mean your workout was wasted - it’s just wasn't as effective for the long-term burn. 

A pre-workout snack is simply an aid to help you move faster and perform better. You can easily schedule your workouts around breakfast, lunch or dinner so you don’t require any pre-workout aid and hence consume no extra calories you then need to also burn off. 

Some people train on empty early in the morning before breakfast. At that time, your body hasn't got any quick energy in the stores and will use your reserves to function. Your body will access fat stores straight away. Another plus of this type of training is since your body isn't busy digesting anything all of the energy will be directed into working out. You will burn more, you will burn fat but it is a brutal and a taxing way to exercise because of that so not many people can do that long-term.  

Think of it this way: how long will you exercise and will you need extra energy for that or not? If your session is going to only last half an hour then you are unlikely to need any special pre-workout boost but if it’s going to be over an hour and it’s going to require everything you've got, then a pre-workout snack might be a good idea.

Running for under an hour for example, as demanding as it is, does not require any pre-workout snack. 

A post-workout snack consumed roughly 30 minutes after your workout can help you repair the damage done to your cells and help you recover faster. It is usually a small protein snack or shake. 

Pre and Post Workout for Muscle Building
To gain weight, on the other hand, pre and post workout nutrition is a must. You can’t let your body struggle for resources at any point because it will burn everything and anything including any muscle you gained during exercise. 

After a workout, your muscles are depleted of glycogen (the stored form of carbohydrate) which fuels muscular contraction during exercise. If you don’t eat anything after a long training session your body will simply start burning muscle and since you want to avoid that, you should eat something shortly after. The best option is fast digesting protein and complex carbohydrate combo which will aid the muscle building process and prevent any muscle loss.

Because time is of the essence here many people use protein powders simply because a protein shake is convenient - it’s cheaper and easier to make than a snack. You can also do that or have a glass of chocolate milk, the kind they sell for kids in the supermarket... with a straw. Or you can make an actual food snack like a protein bar. The point is, you need to keep your body fuelled up so it doesn't lose any gains you made. 

The timing
You should never work out on full stomach, you’ll simply throw up or you’ll feel uncomfortable at the very least and won’t be able to give it your all. As a rule, your main meal (breakfast, lunch or dinner) should happen at least 2 hours before your workout to give your body a chance to digest the food. 

Pre workout snacks are normally tiny amounts of food that can be processed quickly and then aid your performance and recovery. You should consume pre workout snack roughly 30-60 minutes before a workout. Post workout snacks are also small and are most effective within 30 minutes after your training session. 

Neither pre nor post workout snacks are mandatory if you are trying to lose weight. You only need to concern yourself with those if you are trying to build muscle and you don’t want to accidentally lose some. 

A pre-workout snack is only useful in this case if it has been several hours since your last meal, you are about to faint from hunger but you are still have a training session ahead of you which you need to get through. Then yes, sure, have a banana. 

permalink: http://neilarey.com/nutrition/pre-and-post-workout.html___

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2014-11-20 17:12:28 (32 comments, 149 reshares, 729 +1s)Open 

Sprints
Sprinting requires three things: strong muscles in your legs and arms. A good cardiovascular system to help transport oxygen to the muscle groups that are doing all the work and some endurance so your muscles don’t cut out after that first, initial burst.

When you work at your maximum speed (which is what sprinting is) there is no comfort zone to break out. A sprint is constant hard work from the get go. Training for a sprint you need to, well, sprint flat out which is why we put together six different types of sprint for you.

Each of the six sprints does something totally different. Here’s how to choose:

Walk / Sprints
Walk / Sprints push your speed button. You have plenty of time for your muscles to recover so each sprint is as fast as the one before. You end up with one that’s double the length of the two previous ones which pushesyour ... more »

Sprints
Sprinting requires three things: strong muscles in your legs and arms. A good cardiovascular system to help transport oxygen to the muscle groups that are doing all the work and some endurance so your muscles don’t cut out after that first, initial burst.

When you work at your maximum speed (which is what sprinting is) there is no comfort zone to break out. A sprint is constant hard work from the get go. Training for a sprint you need to, well, sprint flat out which is why we put together six different types of sprint for you.

Each of the six sprints does something totally different. Here’s how to choose:

Walk / Sprints
Walk / Sprints push your speed button. You have plenty of time for your muscles to recover so each sprint is as fast as the one before. You end up with one that’s double the length of the two previous ones which pushes your muscles to exert themselves further to maintain the speed and makes you stronger.

Choose this if: You already have good endurance and you are interested in developing more speed.

1 & 1 Sprints
1 & 1 Sprints build up speed & endurance. You are active here for as long as you are not. This means your muscles have time to recover but the prolonged burn uses up your glycogen levels fast which means you push your endurance and tax your cardiovascular system.

Choose this if: You want to build up your endurance levels so you do not tire as easily.

HIIT Sprints
HIIT Sprints build fast twitch-action muscle fibre. You’re on for just 20 seconds at a time so there’s not even a lot of time to get tired. This is the kind of sprint you need to simply pour yourself into.

Choose this if: If you want faster starts when you sprint and greater acceleration.

Touchdown Sprints
Touchdown sprints burn up fuel reserves and push your endurance. The secret to great sprinting is to be able to sustain a high-burn muscle output for as long as possible. This exercise pushes your speed and endurance. The touchdown at the end bleed off all your speed forcing you to start from zero every time. The engagement of the different muscle groups for touching down is an additional muscular distraction.

Choose this if: To get fitter for sprinting, push your aerobic performance (VO2 Max) and your cardiovascular system.

Speed-up Sprints
Speed-up sprints get your muscles working and give you explosion. Warmed up muscles in motion can deliver an incredible punch when asked to. The Speed-up sprints get you working slowly and building up. The explosion at the end is designed to help your acceleration by pushing warmed-up muscles into high gear.

Choose this if: If you’re training for sprinting and are building up or, if you’re new to sprinting and don’t know where to start.

Speed Drills
Speed Drills force your muscles to sustain their output making you faster and training your body for endurance. As you go up and down the scale of distance sprints you force your body to perform at a high output level regardless and begin to load your cardiovascular system.

Choose this if: You’re  fast sprinter already and just want to get faster. 

PDF download: http://neilarey.com/running/sprints-guide.html___

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2014-11-19 15:48:18 (40 comments, 155 reshares, 847 +1s)Open 

Master Chief Workout
Even cybernetically-enhanced supersoldiers need to work out to stay buff. For a man of few words you need to be able to walk the walk as well as talk the talk and the Master Chief workout is good 'ol plain, solid military fitness. You need strong legs to cover the distance, strong arms to carry a heavy weapon and for those hand-to-hand moments and a core that's simply tireless because your armour ain't made of cotton. If you think the workout's a little on the tough side just suck it up and be stoic, soldier. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

10-count push-up: is a slow push-up. Count to 5 as you lower yourself to the floor and count to 5 as you push yourself up. 
10-count squat:s... more »

Master Chief Workout
Even cybernetically-enhanced supersoldiers need to work out to stay buff. For a man of few words you need to be able to walk the walk as well as talk the talk and the Master Chief workout is good 'ol plain, solid military fitness. You need strong legs to cover the distance, strong arms to carry a heavy weapon and for those hand-to-hand moments and a core that's simply tireless because your armour ain't made of cotton. If you think the workout's a little on the tough side just suck it up and be stoic, soldier. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level.

10-count push-up: is a slow push-up. Count to 5 as you lower yourself to the floor and count to 5 as you push yourself up. 
10-count squat: squat and hold the position as you count to 10. 

What it works: Quads, glutes, lower back, shoulders, triceps, core, chest, lower abs, front hip flexors, lateral abs, lower abs.

Tips: Make the elbow strike count. Exhale sharply as you come up and twist and take your elbow past the outside of the opposite knee. 

Make it better: Perform cross climber taps from a legs wide apart position. This increases the load on your balancing arm, forces more of your core to kick-in and exaggerates the movement forcing more of your lower abs and front hip flexor to work. 

Make it harder:  Bring your squats and squat hold to exactly a 90 degree angle at the knees. This places the greatest amount of pressure on your quads. 

Body types this can work for: This is a workout made for all you Mesomorphs who find it easy to put on muscle. It will help you get greater muscle density and functional strength. It will also help Ectomorphs needing to bulk up a little but you need to combine it with the right kind of nutrition. Endomorphs will find this is great for strength building and stability but as a plan to get lean, it has to be part of a longer strategy. 

Perfect for: Laconic supersoldier types who feel most comfortable when sharing time (and secrets) with a female AI. Oh, and of course for anyone looking for a plain 'ol traditional fitness and functional strength orientated workout. 

permalink http://neilarey.com/workouts/master-chief-workout.html___

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2014-11-18 18:42:10 (85 comments, 285 reshares, 1073 +1s)Open 

Free 200 Printable Workout Cards / 4 cards per A4 page.
Download, print and use: http://neilarey.com/workout-cards.html

Free 200 Printable Workout Cards / 4 cards per A4 page.
Download, print and use: http://neilarey.com/workout-cards.html___

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2014-11-14 14:48:13 (54 comments, 331 reshares, 1348 +1s)Open 

Spartacus Workout
Gladiators were renown for great abs and explosive leg work and this workout is here to help you shape your abs and get some real power to your lower limbs. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. 

What it works: lateral abs, core, glutes, shoulders, triceps, chest, quads, front hip flexors. 

Tips: Perform jumping lunges, landing on the ball of the foot each time to absorb the shock and push off in one smooth motion. 

Make it better: When performing deep side lunges keep your feet flat on the floor, do not come up on the ball of the foot. This increases the load on your adductors (the inner thigh tendons) and side hip flexors. Better still, when transferring your bodywei... more »

Spartacus Workout
Gladiators were renown for great abs and explosive leg work and this workout is here to help you shape your abs and get some real power to your lower limbs. 

Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5 or 7 times depending on your fitness level. 

What it works: lateral abs, core, glutes, shoulders, triceps, chest, quads, front hip flexors. 

Tips: Perform jumping lunges, landing on the ball of the foot each time to absorb the shock and push off in one smooth motion. 

Make it better: When performing deep side lunges keep your feet flat on the floor, do not come up on the ball of the foot. This increases the load on your adductors (the inner thigh tendons) and side hip flexors. Better still, when transferring your body weight from one leg to the other resist the temptation to push upwards. This uses your quads and releases the pressure from your adductors and side hip flexors as your body rises up. Instead transfer your body weight from side to side keeping your head at the same level at all times. This forces the quads to stretch a little too and increases the benefits of the exercise. .

Make it harder:  Speed it up. Perform everything apart from the plank exercises at your top speed without breaking form. This forces your muscles to work through a routine, helps establish the necessary muscle memory and builds up some short-twitch muscle fibre.  

Body types this can work for: Like every workout we put together this is for everyone. Having said that if you're Naturally skinny (Ectomorph) will find that it helps you get stronger and put on some muscle. If you're naturally muscled (Mesomorph) will find that it helps you get faster and a little more flexible. If you're on the heavy side (Endomorph) you will find that you gain both speed and agility from it.   

Perfect for: Anyone looking to make a name for themselves using a gladius in the Colosseum. Plus, if you're looking for a workout that helps you strengthen your core and build up some nice power in your muscles then this is it. 

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2014-11-11 15:10:55 (82 comments, 303 reshares, 1523 +1s)Open 

Daredevil Workout
Back in the 60s when radioactive isotopes were transported in unmarked trucks going through busy city streets (don't ask), statistically there was every chance that they could spill out, strike you in the face and transform you into a blind vigilante whose sense of the world is formed through a radar-sonic sensory mechanism. Which is exactly why you need to go through this workout pushing your body and athletic ability to Daredevil heights.    

What it works: Shoulders, chest, triceps, quads, core, lower abs, lateral abs, side hip flexors, lower back, glutes, calves, cardiovascular system, aerobic performance (VO2 Max).

Tips: When performing side kicks lean towards the kick extending the arm that's on the same side as your kicking leg to point towards where you are kicking. This helps keep your body upright, engages the lateral absa... more »

Daredevil Workout
Back in the 60s when radioactive isotopes were transported in unmarked trucks going through busy city streets (don't ask), statistically there was every chance that they could spill out, strike you in the face and transform you into a blind vigilante whose sense of the world is formed through a radar-sonic sensory mechanism. Which is exactly why you need to go through this workout pushing your body and athletic ability to Daredevil heights.    

What it works: Shoulders, chest, triceps, quads, core, lower abs, lateral abs, side hip flexors, lower back, glutes, calves, cardiovascular system, aerobic performance (VO2 Max).

Tips: When performing side kicks lean towards the kick extending the arm that's on the same side as your kicking leg to point towards where you are kicking. This helps keep your body upright, engages the lateral abs as well as loads the side hip flexors and allows you to maintain your balance. 

Make it better: Add snap to your punches, pulling them back just as fast as you send them out and working your biceps a little more. 

Make it harder:  Close your eyes when you perform each exercise. Apart from the Daredevil affectation it totally challenges your perceptual ability and really makes you work on your balance. 

Body types this can work for: Suitable for anybody regardless of body type and radar-sonic ability.  

Perfect for: Those days when you want to take yourself into something remarkably different (it's the closed-eyes thing, we know). 

permalink http://neilarey.com/workouts/daredevil-workout.html___

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2014-11-06 22:27:53 (182 comments, 256 reshares, 1654 +1s)Open 

Bodyweight Training Vs Equipment
All training is effective provided you show up, stay consistent and keep your routines challenging. It doesn’t matter how you choose to train, whether it’s bodyweight training, weight lifting or special gym equipment - all exercise works when you do it and do it regularly, upping the difficulty level every time it gets easier. That’s how you evolve and that’s when your body changes and your fitness levels go up.

When it comes to training there really is no point in talking about which is “better”. There are just different ways to train for different purposes. Your circumstances and personal preferences also play a role. If you want faster results and you want to get bigger for the sake of getting bigger weight lifting is the way to go. If you find lifting boring, you don’t have weights or can’t afford a gym membership then bodyweighttraining is you... more »

Bodyweight Training Vs Equipment
All training is effective provided you show up, stay consistent and keep your routines challenging. It doesn’t matter how you choose to train, whether it’s bodyweight training, weight lifting or special gym equipment - all exercise works when you do it and do it regularly, upping the difficulty level every time it gets easier. That’s how you evolve and that’s when your body changes and your fitness levels go up.

When it comes to training there really is no point in talking about which is “better”. There are just different ways to train for different purposes. Your circumstances and personal preferences also play a role. If you want faster results and you want to get bigger for the sake of getting bigger weight lifting is the way to go. If you find lifting boring, you don’t have weights or can’t afford a gym membership then bodyweight training is your light at the end of the tunnel. Both ways are perfectly valid, they are also non-exclusive – you can do both.

Training with equipment does two distinct things: first, it isolates a muscle group (like your biceps). Second, it fools the body into thinking the load this muscle group has to carry is exclusive to it. The body responds by building strength and size in that muscle group = you get bigger (probably bigger than your body can comfortably support, but that’s a different story). 

Since gym equipment focuses on a muscle group alone it can deliver faster, visible results but what it cannot do is create a synchronized building of muscle groups that work in harmony with each other in order to build up functional strength and power. It’s a bit like taking the complex system of the body and treating it like a group of isolated simple systems. The deficiency of this approach can be seen when you pit a boxer against a bodybuilder. The bodybuilder will have incredibly impressive muscle. The boxer will have tremendous functional strength.

Bodyweight training uses more muscle groups than the specific ones targeted by a single exercise. Push-ups, as an example, target your arms (triceps). But they also work your chest (if you make them deep), your biceps, your core, your abs and your quads. Make the execution fast and your cardiovascular system really kicks in. Make it long and your aerobic performance (VO2 Max) comes into play. A single bodyweight exercise = your ultimate workout. You would have to visit several stations at the gym to hit as many muscles, it’ll take longer and the quality of the muscle is not going to be the same.

Lifting weights will feel easier but being muscle specific it is also not as challenging as bodyweight training. It is perceived as being more effective because it gives you faster visual results in your upper body, where everyone can see it. The only reason this is the case is because a pulling (lifting) motion is required to isolate and work you back and biceps more. The parts that make you look pumped right away to the naked eye. The best bodyweight exercises to achieve that are pull-ups and chin-ups and if you have ever tried to do either, you can understand why they are not so popular. Yet, they remain one of the best and most effective ways to build your upper body into a gladiator-style body. They are also hard and painful, never mind impossible for a noob. You are fighting gravity here and you are pulling your entire body weight so it’s bound to be challenging. It’s hard but it can be mastered - it just takes consistency and perseverance. 

Bodyweight training is harder than it looks. It can be extremely challenging and it’s very effective. And unlike weight lifting it doesn’t get boring. You will get fit with either, though, it’s just the case of what suits you more. You can get big muscles with bodyweight training but it’ll be gymnast kind of muscles and fitness – it won’t be a bodybuilder’s bulk simply because supersized muscles are not natural. If you think how your body adapts it always tries to save on energy and the only way to do that is to make your body functionally fit, have explosive muscles that can be versatile, allowing you to do push-ups, jumps and squats at a whim and for as long as you want to. That’s real fitness, the ability to do anything, perform any kind of activity you want at will, catch your breath and do it again.

Sprinters, boxers, martial artists and gymnasts, all use bodyweight exercises to build muscle. Provided you keep on challenging your body with exercises that require strength it will build muscle in response, the kind of muscle it can support without going to extreme lengths in terms of nutrition. 

The beauty of bodyweight training is that the challenge is constant. As your muscles get stronger your body can do more and you ask of it to do even more, the horizon never gets nearer. 

Still you can challenge yourself further by adding equipment to your bodyweight training. Wrist and ankle weights will challenge your balance and core further and help your muscles become even stronger, faster. Heavier shoes (or ankle weights) when you walk, or a weight vest when you run will also up the load and help you level up. 

Because of its versatility you can adapt almost anything you have lying around into an aid to help you get stronger. A laundry basket can become an impromptu load you can carry as you do deep lunges. Some hardback books can help you do deeper push-ups. Because what you can use is only limited by what you can imagine bodyweight training is a little like an online game: you use what you have to hack your daily training, if you want to. The key is to have fun with it and the results will come. 

permalink: http://neilarey.com/fitness/bodyweight-vs-equipment.html___

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2014-11-03 18:27:44 (59 comments, 202 reshares, 1161 +1s)Open 

I already know what giving up feels like. I want to see what happens if I don't.
#mondaymotivation   #quoteoftheday  
poster http://neilarey.com/motivation/what-it-feels-like.html

I already know what giving up feels like. I want to see what happens if I don't.
#mondaymotivation   #quoteoftheday  
poster http://neilarey.com/motivation/what-it-feels-like.html___

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2014-11-01 14:57:35 (63 comments, 150 reshares, 692 +1s)Open 

Fighter's Codex: Free 30-Day Martial Art Program
The Fighter’s Codex is a forge. It will take the raw power that is “you” and, over 30 days, turns it into a highly efficient, potentially lethal, kick-ass, fighting machine. You could be new to this or you may already be doing some martial art, it’s designed to benefit you regardless. Go through each day, pick a level (where appropriate) and follow through the exercises. 

There are performance, practice and recuperation days all built into this. It is designed to increase your speed, stamina, strength, flexibility, tendon strength and motor-coordination skills. You will perform some of the training routines practised by world class martial artists. It will make you aware of your body and the way it moves in a way you have never quite been before. Those who go through it get to meet their badass self on the other side of the30 days.... more »

Fighter's Codex: Free 30-Day Martial Art Program
The Fighter’s Codex is a forge. It will take the raw power that is “you” and, over 30 days, turns it into a highly efficient, potentially lethal, kick-ass, fighting machine. You could be new to this or you may already be doing some martial art, it’s designed to benefit you regardless. Go through each day, pick a level (where appropriate) and follow through the exercises. 

There are performance, practice and recuperation days all built into this. It is designed to increase your speed, stamina, strength, flexibility, tendon strength and motor-coordination skills. You will perform some of the training routines practised by world class martial artists. It will make you aware of your body and the way it moves in a way you have never quite been before. Those who go through it get to meet their badass self on the other side of the 30 days.

Download: http://neilarey.com/programs/fighters-codex.html

#fighterscodex   #martialarts   #fitness___

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2014-10-29 16:24:19 (51 comments, 447 reshares, 1741 +1s)Open 

Halloween Special: Ripley / Ab Workout
When you're destined to fight an enemy so implacable that its very blood can eat through the toughest armour you owe it to yourself to hold nothing back in your preparation for the fight. You really need to have the stomach for this, so the Ripley workout will challenge your core and toughen you up inside and out. Do it right and even if the worst thing that can happen does happen and you become a hapless incubator for humanity's worst nemesis, the darned critter had better be prepared to really battle it out to just get outside. (Hey, we did say that this is intended to help you in your destiny. We've covered all the angles.)

What it works: Front hip flexors, lower abs, abs, lateral abs, core, quads, upper abs. 

Tips: Breathe out as you execute all the ab exercises and flatten your lower abs. This helps... more »

Halloween Special: Ripley / Ab Workout
When you're destined to fight an enemy so implacable that its very blood can eat through the toughest armour you owe it to yourself to hold nothing back in your preparation for the fight. You really need to have the stomach for this, so the Ripley workout will challenge your core and toughen you up inside and out. Do it right and even if the worst thing that can happen does happen and you become a hapless incubator for humanity's worst nemesis, the darned critter had better be prepared to really battle it out to just get outside. (Hey, we did say that this is intended to help you in your destiny. We've covered all the angles.)

What it works: Front hip flexors, lower abs, abs, lateral abs, core, quads, upper abs. 

Tips: Breathe out as you execute all the ab exercises and flatten your lower abs. This helps flatten your stomach muscles, aligning them better and increasing the pull on the lower abs, helping them get stronger, faster.   

Make it better: Raise your chin to your chest when you execute flutter kicks, scissors and leg raises. This brings into play your upper abs and it also helps strengthen your neck muscles, giving you more of a workout (plus strong neck muscles make you harder to knock out, which is always good in a fight against acid-blood critters.)

Make it harder:  Take it up a notch. Take your elbow to the outside of your knee when you execute sitting twists increasing the rotation and adding more of a load to your lateral abs. Increase the leg speed in flutter kicks, scissors and leg raises making the load on your abs higher and keep your legs absolutely straight, making your quads and front hip flexors work hard too. . 

Body types this can work for: Tall, broad-shouldered, athletic space salvage worker types. Also anyone who's heavily muscles and carries the jarhead's helmet with video and a gun. Really it wil work for anyone willing to step up and prepare for the fight. .  

Perfect for: Straight-talking, fast-shooting space junkies. Anyone looking to juice-up their abs and core.  

permalink: http://neilarey.com/workouts/ripley-workout.html

#fitness   #workout   #halloween   #workoutwednesday  ___

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2014-10-28 14:58:21 (47 comments, 310 reshares, 928 +1s)Open 

Running Form
Running is one of the best forms of exercise there is. It pushes your cardiovascular system to work harder (making your heart muscle stronger and more efficient), it works your body's ability to use oxygen with every breath you take (your VO2 max), it even helps improve a little on your aerobic capacity (which is determined by genes) by pushing the lungs to expand a little more. It strengthens your legs, helps your arms, neck, back, hips and spine synchronize and, when you're having a blast, it also makes you feel free. In total control of your body and your life. 

Running is also a weird exercise. When done right, at cruising speed, it hardly burns any more calories than walking. This is because when you break into a run your body does so because the speed of your motion is too uncomfortable for walking and running helps your body optimize its use of resources.... more »

Running Form
Running is one of the best forms of exercise there is. It pushes your cardiovascular system to work harder (making your heart muscle stronger and more efficient), it works your body's ability to use oxygen with every breath you take (your VO2 max), it even helps improve a little on your aerobic capacity (which is determined by genes) by pushing the lungs to expand a little more. It strengthens your legs, helps your arms, neck, back, hips and spine synchronize and, when you're having a blast, it also makes you feel free. In total control of your body and your life. 

Running is also a weird exercise. When done right, at cruising speed, it hardly burns any more calories than walking. This is because when you break into a run your body does so because the speed of your motion is too uncomfortable for walking and running helps your body optimize its use of resources. Experienced runners use the musculoskeletal framework of the body to transfer most of the load generated by running to the bones, with the muscles barely doing any work at all. In order for them to burn up fuel and improve their fitness they have to level up, pushing their body past its comfort zone. 

Form is critical. It helps to save energy and run more efficiently and it avoids injuries.

The reasons we get tired when we run are:
- Our muscles get tired from the vibrations of our feet hitting the ground all the time;
- Our intercostal muscles get tired of lifting the diaphragm so we can take a deeper breath (for a look at the mechanics of breathing check this article out);
- We use up all the available fuel in our body;
- We are unable to get sufficient oxygen in the muscles for them to work properly;
- Our cardiovascular system is unable to cope with the load and blood flow tot he muscles is restricted;
- Our muscles work at cross-purposes to each other creating huge energy inefficiencies that make running harder

Each of these six reasons is underpinned by a massive number of biochemical and neurological steps that involve the creation of ATP in the body, the release and absorption of calcium ions and the hemoglobin levels in your bloodstream. The good news is that regardless of the complexity of it all, good running form minimizes the stress that's felt by the muscles which means that even if nothing else changes in your body (your heart does not get stronger with time, your VO2 Max levels remain the same, your muscles do not become resistant to fatigue) you will still see a gain in your ability to run faster, longer. 

At its very core, a great running form is designed to negate, as much as possible, the stress load of running on the body and make the task of transporting your body, at speed, under its own power, look effortless.

permalink: http://neilarey.com/running/running-form.html___

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2014-10-27 15:09:47 (95 comments, 97 reshares, 707 +1s)Open 

Training & Music
Anybody who has bounced a little in a boxing stance in front of a mirror with the theme song from Rocky playing in the background, understands the hidden power of music. Songs can be triggers, activating emotional, psychological and then physical reserves inside us that help transform us into something greater than ourselves. Music can do this because it has a neurological effect on our minds that is then transformed into a physiological effect in our bodies. This is exactly why the playlist you choose to exercise to is now an important aspect of your training. 

Your playlist then can potentially make or break the quality of your training session. The wrong song with the wrong kind of beat and lyrics can discourage and bring you down but the right song at the right time can give you the extra boost and see your through a tough set and then another one, and... more »

Training & Music
Anybody who has bounced a little in a boxing stance in front of a mirror with the theme song from Rocky playing in the background, understands the hidden power of music. Songs can be triggers, activating emotional, psychological and then physical reserves inside us that help transform us into something greater than ourselves. Music can do this because it has a neurological effect on our minds that is then transformed into a physiological effect in our bodies. This is exactly why the playlist you choose to exercise to is now an important aspect of your training. 

Your playlist then can potentially make or break the quality of your training session. The wrong song with the wrong kind of beat and lyrics can discourage and bring you down but the right song at the right time can give you the extra boost and see your through a tough set and then another one, and another one and another one after that. Every time you work out you don’t just fight your body’s current limitations, you fight an inner battle with yourself so what you listen to at that particular moment in time is critical. 

When you go through physical barriers enough times you become physically better and mentally tougher. That means you will be able to pick yourself up with sheer willpower, your own inner strength will be enough to get you through anything. There will still be some days however when you will need that extra pick me up which is where your choice of music comes in. 

The Playlist

First thing you need to do is to put together a basic playlist. You will need several, in fact. 

You will need a playlist for easy, recovery sessions and also a playlist for hard sessions with upbeat music that makes you want to move mountains... or just crash them. Anything with strong lyrics that speak to you will work here. It can be a whole variety of songs that don’t have much to do with one another or a compilation from your favourite artist. The variety in a playlist will help you to stay alert and keep your mind active. During a training session, you may start giving in to fatigue and begin to move slower, this makes it more likely that you would be tempted to cheat and cut corners but there is a simple fix: keep your music random, have different songs from different singers and bands in the same playlists and it’ll keep your mind engaged. An engaged mind is a motivated one. It has not time to feel weak and that is reflected in the way it processes the messages it receives from your body. 

The final song

If the first song in your playlist is important because it helps zap your mind into that special place where you are ready to perform, then the last song has a special role. It’s the final countdown, it signals that your training is about to come to an end,  but you are going the distance so you better not slow down now. To help you get there, faster and stronger, you need to have a special song you can quickly access that will supercharge you. It can be a song you currently really like listening to or a song that you always loved, it doesn’t really matter as long as it breathes new energy into your every move. 

You should keep this song (or songs) in a different album but somewhere you can access it quickly on the go, and you’ll see the difference it makes in how you perform in your last set or during a home run e.g., Going the Distance.

The process

The reason your Playlist holds such power lies in the fact that music always helps us get in the right frame of mind which then helps our body perform. Depending on the tempo and the lyrics it can help us relax or it can prepare us for battle. It is a very powerful tool especially when the mind is feeling weak - and even people who are used to difficult training sessions, athletes and other people who make it all look easy, have these moments. We all need a pick-me-up every now and then. There are days when we don’t want to get out of bed never mind go all out during a workout and when that happens, it simply works to turn off the thinking processes all together and lose ourselves in the rich, evocative imagery thrown up by a powerful song that means a lot to us. 

Although we all want to be healthy and strong, physically and mentally and we all want to be warriors and heroes there is a reason why only a few of us ever are. It’s not our willpower, we usually have plenty of that. It is our rational mind that will tell us that we’ve had enough, that perhaps it’s just not worth fighting for another few kilometers or training for another twenty minutes, tomorrow is a good day to start again and so on. You need to learn to ignore that. 

In fitness, there are no days off, you’ve got to show up whether you want to or not, that’s how exceptional people are made: it doesn’t mean they are all chirpy and willing all the time but they do show up no matter what. On days of weakness, sometimes it’s better not to think but just go ahead and do it. 

That’s where a good playlist can help, especially if you can busy your mind with reciting the lyrics. It’s really difficult to listen to a rousing tune, see yourself as a warrior and sing along with other warriors and slow down or not go flat out. We all have the spirit to achieve incredible things. It just takes some serious kicking on our six to wake it up. 

Neila Rey Playlist
List is sorted in alphabetical order.

"Adrenaline" Gavin Rossdale
"All We Are" Gotthard
"Animals" Nickelback
"The Anthem" Good Charlotte
"The Arrival" Metrik
"Awake and Alive" Skillet
"Blow Me (One Last Kiss)" P!nk
"Born Again" Newsboys
"Breaking the Habit" Linkin Park
"Brighter Than The Sun" Colbie Caillat
"Boulevard Of Broken Dreams" Green Day
"Chariots of Fire Theme" Vangelis
"The Ghost of You And I" Story of the Year
"Cry Thunder" Dragonforce 
"Stronger (What Doesn't Kill You)" Kelly Clarkson
"Euphoria" Loreen
"Fighting" Yellowcard
"Get Back Up" Toby Mac
"Gold Guns Girls" Metric
"Going The Distance" Bill Conti
"Hot N Cold" Katy Perry
"How Far We've Come" Matchbox Twenty
"Into The Nothing" Breaking Benjamin
"I Just Wanna Run" The Downtown Fiction
"Last Man Standing" Bon Jovi
"Let Down" Bif Naked
"Let's Get Loud" Jennifer Lopez
"Live To Rise" Soundgarden
"Modern Girl" Meatloaf
"No pain no gain" Scorpions
"Objection" Shakira
"Only Human" At vance
"Over and Under" Egypt Central
"Push It To The Limit (Scarface)" Paul Engemann
"Quitter" Carrie Underwood
"Raise Your Glass" P!nk
"S&M" Rihanna
"Songs Like This" Carrie Underwood
"Soldiers Of The Wasteland" DragonForce
"Try" P!nk
"I Want It All" Queen
"War Of Change" Thousand Foot Krutch
"Carry On Wayward Son" Kansas
"We All Fall Down" Cavo
"We Are Young" Fun.
"We Found Love" Rihanna

What are you listening to hen you work out?

permalink + youtube quicklinks
http://neilarey.com/fitness/music-for-training.html___

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2014-10-23 20:51:39 (41 comments, 107 reshares, 555 +1s)Open 

10,000 Punches 30-Day Challenge
Each day consists of a total number of reps. You split the total into manageable sets but there is a twist - before every set you have to do 5 push-ups. It doesn't matter how many sets you split the total into if you break and rest it counts as a full set and before your next go you have to do 5 push-ups. Every 4th day is an easy day with only 100 punches in total for the day. Each punch counts as a rep. 

permalink: http://neilarey.com/challenges/10k-punches-challenge.html

#fitness   #challenge   #30daychallenge  

10,000 Punches 30-Day Challenge
Each day consists of a total number of reps. You split the total into manageable sets but there is a twist - before every set you have to do 5 push-ups. It doesn't matter how many sets you split the total into if you break and rest it counts as a full set and before your next go you have to do 5 push-ups. Every 4th day is an easy day with only 100 punches in total for the day. Each punch counts as a rep. 

permalink: http://neilarey.com/challenges/10k-punches-challenge.html

#fitness   #challenge   #30daychallenge  ___

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2014-10-22 14:51:25 (81 comments, 360 reshares, 1491 +1s)Open 

Push. Squat. Repeat. Workout
Sometimes what you want is to be able to simply do something simple. No overthinking the part, no role-play in your head. Nothing that will constantly challenge your coordination and force you to be mindful of your body every single moment of the workout. This is where this "Wash, Rinse and Repeat" cycle is perfect. You can set it up and let your body do its thing while your mind takes a figurative break for a while. So, choose your level and get ready to rock it. 

What it works: shoulders, chest, triceps, quads, glutes. 

Tips: This is a really flexible set of exercises. You can go for time by shortening the moves each time so that push-ups are not quite as deep and squats are also a little shallow and build some explosiveness or you can go for quality, taking your nose just an inch off the floor with each push-up ando... more »

Push. Squat. Repeat. Workout
Sometimes what you want is to be able to simply do something simple. No overthinking the part, no role-play in your head. Nothing that will constantly challenge your coordination and force you to be mindful of your body every single moment of the workout. This is where this "Wash, Rinse and Repeat" cycle is perfect. You can set it up and let your body do its thing while your mind takes a figurative break for a while. So, choose your level and get ready to rock it. 

What it works: shoulders, chest, triceps, quads, glutes. 

Tips: This is a really flexible set of exercises. You can go for time by shortening the moves each time so that push-ups are not quite as deep and squats are also a little shallow and build some explosiveness or you can go for quality, taking your nose just an inch off the floor with each push-up and on the squats going all the way down before you can come up again. 

Make it better: Feeling brave? Go for depth and speed. Execute each push-up and each squat fully, going as deep into the movement as possible. But execute each one fast, force your muscles to work explosively each time, moving as fast as possible while still going through the full range of motion of each movement. 

Make it harder: Train like a boxing legend. Cut down your recovery time between sets to just 30 seconds.

Body Types this can work for: Everyone can do this really but if your're a little on the skinny side (Ectomorph) or naturally muscled (Mesomorph) you will get the most out of this workout in terms of functional strength, agility and endurance. If you're heavily muscled or carry extra weight (Endomorph) you will find it hard work, but it will probably help you the most in terms of performance gains.

Perfect for: Anyone who stumbled and was caught by the zombie horde. You can now train even if your brain is taken over by a virus that transforms it into a barely aware organ. A little more seriously, this is perfect for those days when you want to train but really don't feel like it. The simplicity of the Push-Squat-Repeat cycle is perfect for those days when you feel low but still want to train and don't know how to start.  

permalink: http://neilarey.com/workouts/push-squat-repeat-workout.html

#fitness   #workout   #workoutwednesday   #workoutroutine  ___

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2014-10-17 16:25:48 (48 comments, 415 reshares, 1684 +1s)Open 

Movie Night Workout
You know that feeling when all you want to do is sit at home watching something on TV? The world outside has ceased to exist but that doesn't mean that your drive for fitness needs to go bye-bye. Quite the opposite in fact. Here's a chance to turn that sofa into your playground making the night-in movie your fitness aid. If you want to have your cake and eat it, this is the perfect way to start. So indulge, watch that film and chill at home and don't forget to make your reps count. 

What it works: Quads, front hip flexors, lower abs, adductors, shoulders.

Tips: This is a great tendon-strengthening, low-key workout. If you really want to test yourself cut down the rest time between sets to 30 seconds and get ready to feel some serious burn in your tendons.

Make it better: You're sitting down so there is not a lot... more »

Movie Night Workout
You know that feeling when all you want to do is sit at home watching something on TV? The world outside has ceased to exist but that doesn't mean that your drive for fitness needs to go bye-bye. Quite the opposite in fact. Here's a chance to turn that sofa into your playground making the night-in movie your fitness aid. If you want to have your cake and eat it, this is the perfect way to start. So indulge, watch that film and chill at home and don't forget to make your reps count. 

What it works: Quads, front hip flexors, lower abs, adductors, shoulders.

Tips: This is a great tendon-strengthening, low-key workout. If you really want to test yourself cut down the rest time between sets to 30 seconds and get ready to feel some serious burn in your tendons.

Make it better: You're sitting down so there is not a lot of movement going on when you punch. Take your punches to an entirely new level by tensing your biceps and clenching your fists tightly as you punch. This will increase the resistance load on the muscles making your arms work extra hard. 

Make it harder: When you're performing leg swings straighten your leg out by locking the knee and keeping it locked and tensing the thigh as hard as you can. After a few seconds it will begin to cramp but do not relax. Maintain the tension forcing the quads to tighten up until you finish all your leg swings. This will help increase the strength in your thighs even though you're sitting down.  

Body Types this can work for: There are no restriction on body type when it comes to movie night.

Perfect for: Film critics, television journalists, movie buffs and those who feel that exercise need not be sacrificed just because it happens to be movie night.  

permalink: http://neilarey.com/workouts/movie-night-workout.html

Happy Friday!
#fitness   #fitfriday   #workout  ___

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2014-10-16 15:39:35 (51 comments, 180 reshares, 857 +1s)Open 

Muscle Soreness & Recovery
We push ourselves, we do our best and we feel like the kings and queens of the world… until the next day that is when an 80 year old granny can beat us up, everything hurts and crawling out of bed classifies as “achievement unlocked”. 

When you exercise small microscopic tears occur in the muscle. The damage and the inflammation along with the tears then causes the pain you feel a day or so afterwards. This effect is called DOMS (delayed onset muscle soreness) and it is a giant pain in the butt, sometimes quite literally. 

Muscle soreness kicks in 24-48 hours post workout, how severe it is and how long it lasts depends on your fitness level and how often you work out. Working out for the first time in a long while will nearly cripple you the next day - it is part of the process but it can be helped. You don’t need to be in pain allthe time ... more »

Muscle Soreness & Recovery
We push ourselves, we do our best and we feel like the kings and queens of the world… until the next day that is when an 80 year old granny can beat us up, everything hurts and crawling out of bed classifies as “achievement unlocked”. 

When you exercise small microscopic tears occur in the muscle. The damage and the inflammation along with the tears then causes the pain you feel a day or so afterwards. This effect is called DOMS (delayed onset muscle soreness) and it is a giant pain in the butt, sometimes quite literally. 

Muscle soreness kicks in 24-48 hours post workout, how severe it is and how long it lasts depends on your fitness level and how often you work out. Working out for the first time in a long while will nearly cripple you the next day - it is part of the process but it can be helped. You don’t need to be in pain all the time nor do you need to throw yourself into an ice bath, as a matter of fact – really, don’t. The ice bath treatment in the movies because, along with the burning helicopter moments,  it looks good. What you really need is to fight fire with fire and… exercise more.

The fitter you get, the more regularly you exercise the less sore you’ll be the next day and you will eventually be sore no more. Or nearly. Our bodies are designed to work, they are the happiest when they work and throwing them into the fire (intensive exercise) and then ice will be of practically zero benefit. Every process that goes on in your body is a natural one and it will cope with it, provided you let it. Exercise strengthens it, helps it get more agile and robust – muscle soreness is part of this process.

Rest Days
We are used to recovery days and rest days to allow muscles to repair and for the pain to go away but it isn’t the most effective way to get where you want. More than that, the more you rest the higher the chances you are going to give up on the whole fitness thing. What you need to do is train for recovery, walk or jog or do light exercise at a slower pace and with fewer reps and that will aid your recovery. 

While we experience muscle soreness it’s easy to start feeling lazy, slow down, take a break… have a doughnut. What happens then is what physicists call the “rolling stone effect”. A stone that’s in motion tends to stay that way and one that’s at rest wants to do nothing but rest. 

The moment you slow down the body likes it. Muscle soreness and official “rest days” then become a valid excuse. The moment you give your body permission to rest it stops working and then it doesn’t want to start. In other words, thinking you’re doing the right thing you’re only making your own life more difficult. 

Here’s how to change this: Accept that your body is geared up to deal with muscle soreness and fatigue. The the main battle on the issue happens in your head, every single time. Exercising with sore muscles, reasonable training without going all out, is extremely beneficial and will help you get stronger faster and, eventually, reduce the next day soreness.  You just need to power through in the beginning and do something, anything but do it all the same.

Rest, Ice, Elevation, Compression (RICE)

We were first introduced to the term RICE (Rest, Ice, Elevation, Compression) as a post-workout recovery back in the 70s but since then we have come to conclusion that pills, sprays and icing blocks, that have been used to bring down the inflammation in the affected region and help the body recover faster, are most probably having the exact opposite effect, delaying healing of the body and the return to full training by up to two days. Dr. Gabe Mirkin the very man who gave us the term RICE has debunked his own theory. 

The post-workout muscle inflammation is important because it’s the first stage of healing and the muscle soreness you face is really part of the body’s natural process to help you get stronger. When you interfere with it (by taking a cold shower, applying a cooling spray or taking an ice bath) you are only slowing down the process and delaying the healing that needs to take place. 

Aid Recovery

If you’re experiencing muscle soreness you should not be using anti-inflammatories, you should not be using ice and certainly should not be resting, or only resting for 24 hours. You’ll increase healing by movement without pressure. Doing less intensive exercise will help you get where you want faster and help you develop better quality muscle. 

If you can’t go through an exercise routine just yet do something else: go for a walk, swim a little, throw a Frisbee, play catch-ball. The point is that your body is very much like the moving stone of the physicists’ example. You just can't let it come to a complete rest. You will only have to work that much harder to get started again. 

Here's a Plan

If this is your 'rest day' you need to work for it. How hard you work depends on how much your muscles ache. below are some suggestions and the good news is you only need to pick one. 

My muscles are in agony - Keep them warm and: Go for a walk. Do some stretching. Throw a ball. Take a long swim at the pool. 

My muscles are really hurting - Wrap up well and: Go for a jog. Do five push-ups (every two hours). Do ten squats (every two hours). 

My muscles are just sore - Business as usual but: use a lighter training routine. Go for a run. 

My muscles are aching - Welcome to the club: Do what you always do but level down (if you've been doing them at a higher level) or take a longer break between sets. Add some stretching before and after your routine.

The body’s made to work. It adapts to stimuli which then causes change. You get stronger, faster and fitter only when that stimuli is present and the body is made to adapt to it. So next time you feel the urge to take a break because you’ve worked a little harder than usual think that what you’re really working for the “you” you want. Don’t stop, change pace and keep on working for your goals.  

permalink: http://neilarey.com/fitness/muscle-recovery.html___

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2014-10-15 13:55:53 (52 comments, 235 reshares, 1059 +1s)Open 

Street Fighter Workout
The stakes are high, passions burn fierce, feuds run deep and the action is blistering. This is Street Fighter territory and you know you're in it to win the fight. For honour, for glory, for revenge but above all else, for yourself. If you want to start turning your body into a weapon this workout is the very first step. It has movement and it needs power. It requires concentration and precision. This is your springboard to the fight. This is Round One. Your lungs may burn and your muscles may ache but you will just not stop. So: "Fight!".

What it works: front hip flexors, calves, quads, lateral abs, side hip flexors, triceps, lower abs, shoulders, cardiovascular system, biceps, aerobic capacity.

Tips: Punches like straight punch, hook and uppercut take all the power from the legs and the rotation of the body at execution.... more »

Street Fighter Workout
The stakes are high, passions burn fierce, feuds run deep and the action is blistering. This is Street Fighter territory and you know you're in it to win the fight. For honour, for glory, for revenge but above all else, for yourself. If you want to start turning your body into a weapon this workout is the very first step. It has movement and it needs power. It requires concentration and precision. This is your springboard to the fight. This is Round One. Your lungs may burn and your muscles may ache but you will just not stop. So: "Fight!".

What it works: front hip flexors, calves, quads, lateral abs, side hip flexors, triceps, lower abs, shoulders, cardiovascular system, biceps, aerobic capacity.

Tips: Punches like straight punch, hook and uppercut take all the power from the legs and the rotation of the body at execution. To make them stronger learn to balance lightly on the balls of your feet and rotate your body so that it is thrown behind the punch each time. When you punch retract the arm just as fast as you send it out, each time. This helps activate the opposing muscle group (the antagonist muscles) giving you twice the workout in the same movement and time. 

Make it better: Work your lower abs and balancing leg muscles by raising your knee to waist high every time you are about to perform a kick. This brings into play a lot more muscle groups than just your kicking leg helping you increase your overall fitness and strength, faster.

Make it harder:  Be a badass all the way. Perform the entire workout on the balls of your feet. Don't take breaks. See just how far you can go without a rest. 

Body types this can work for: Like every workout we put together this is for everyone. Having said that if you're Naturally skinny (Ectomorph) will find that it helps you get stronger. If you're naturally muscled (Mesomorph) will find that it helps you get faster. If you're on the heavy side (Endomorph) you will find that you gain both speed and power from it. 

Perfect for: globe-trotting types with a penchant for fights to the death in the world's back alleys. It will also work for martial artists and anyone who simply wants to have control over their own body.
 
permalink: http://neilarey.com/workouts/street-fighter-workout.html___

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2014-10-10 15:40:03 (20 comments, 42 reshares, 432 +1s)Open 

Tag Team Fit / Bodyweight Training Game
permalink: http://neilarey.com/tag-team-fit.html
#fitfriday   #fitness   #tagteamfit  

Tag Team Fit / Bodyweight Training Game
permalink: http://neilarey.com/tag-team-fit.html
#fitfriday   #fitness   #tagteamfit  ___

2014-10-09 15:55:57 (201 comments, 27 reshares, 334 +1s)Open 

Fitness Poll: How Often Do You Work Out?
And what do you do? [ in comments ]

Fitness Poll: How Often Do You Work Out?
And what do you do? [ in comments ]___

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2014-10-09 14:08:12 (45 comments, 104 reshares, 627 +1s)Open 

Sub-Zero Workout
permalink: http://neilarey.com/workouts/sub-zero-workout.htm

Sub-Zero Workout
permalink: http://neilarey.com/workouts/sub-zero-workout.htm___

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2014-10-07 13:29:40 (111 comments, 653 reshares, 1814 +1s)Open 

Bodyweight Exercises Chart
poster: http://neilarey.com/muscle-map.html

Bodyweight Exercises Chart
poster: http://neilarey.com/muscle-map.html___

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2014-10-04 12:53:01 (68 comments, 311 reshares, 1599 +1s)Open 

Muscle Map

Muscle Map___

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2014-10-02 20:25:49 (100 comments, 195 reshares, 1050 +1s)Open 

Training and Breathing
When you’re running for your life from a Velociraptor, the only thing that will determine whether you get to share the tale, at some point, with your grandchildren is whether you’re breathing hard or are really out of breath. 

Yeah, consider how, for a moment, breathing is something we do from when we’re born. As a result we don’t think about it too deeply yet it’s nothing less than a miracle and when done properly it can help our physical performance as well as get us fitter, faster. 

In order to learn how to breathe better we really need to know how we breathe. There is no vacuum pump in our lungs scooping in air to give us oxygen and then throwing the used up remains, out. So, the reason we can breathe in and out at all, is down to something called volumetric pressure. Think of the lungs as a balloon that takes one breath to blow up toalmost full... more »

Training and Breathing
When you’re running for your life from a Velociraptor, the only thing that will determine whether you get to share the tale, at some point, with your grandchildren is whether you’re breathing hard or are really out of breath. 

Yeah, consider how, for a moment, breathing is something we do from when we’re born. As a result we don’t think about it too deeply yet it’s nothing less than a miracle and when done properly it can help our physical performance as well as get us fitter, faster. 

In order to learn how to breathe better we really need to know how we breathe. There is no vacuum pump in our lungs scooping in air to give us oxygen and then throwing the used up remains, out. So, the reason we can breathe in and out at all, is down to something called volumetric pressure. Think of the lungs as a balloon that takes one breath to blow up to almost full size. When we breathe in the intercostal muscles between the ribs contract and raise our rib cage. This lifts the pressure off the lungs, creates more space in our chest cavity and our lungs expand further. Suddenly that one breath we started off with is no longer good enough to keep the balloon of our example inflated. The balloon goes a little flaccid and the air pressure inside it drops.  

When the pressure of the air inside our lungs is lower than the pressure of the air outside, air rushes in to make up the difference and we take a breath. Yep, breathing is actually a workout of the muscles and it burns up calories. This also helps explain why at high altitude where the air is thinner and the pressure of the air outside our lungs is lower, breathing is such hard work. The intercostal muscles need to work harder to lift the ribcage way higher to get the same effect and unless they’re accustomed to it, they get really tired (and start to hurt) and breathing becomes difficult as well as painful.   

Breathing Too Much (and too little)

But back to our Velociraptor moment. As we run to get away we take in huge gulps of air to help oxygenate the muscles working to save our life. If you’ve played the hyperventilation game at school, where you take ten or twenty deep, rapid breaths and try to stay on your feet, you know that the moment you take in more oxygen than you need, you get light-headed and flushed and you could even pass out. 

The body is designed to avoid that. How fast we breathe normally is the direct result of chemoreceptors found in our main arteries. They monitor the oxygen and carbon dioxide levels in our blood and tell us whether we need to breathe faster (to get more oxygen in) or slower (like when we are asleep and don’t need that much). 

So the amount of oxygen found in the blood is closely related to fitness levels and exercise. When our muscles work hard they need oxygen to help convert glycogen and stored fat into energy. As a result oxygen levels in the bloodstream drop. The chemoreceptors spot that and signal the brain to let the intercostal muscles work harder and we take more breaths and we start to breathe harder. 

Now, breathing hard is normal every time we run for our life or do some physical exercise. Being out of breath however is not. The amount of oxygen we can get into our bloodstream when we push our bodies hard is determined by two factors: the ability of our body to absorb oxygen and the ability of our body to distribute that oxygen where it’s needed.  

The first one depends on genetics and though hard exercise, regular Velociraptor runs and HIIT training will help with some overall improvement this will be marginal. To go back to our balloon analogy, the size of the balloon that gets filled with air inside your chest, what we usually call “aerobic capacity” is determined by your DNA. Training may help you achieve a few small gains by making the lungs stretch regularly but this will not make much difference. 

Which brings us to the second factor: your body’s delivery system. If the balloon inside your chest is half the size of someone else’s and they’re running beside you to escape the Velociraptor, the only way to get the same amount of oxygen to your muscles as they do, so you don’t get caught, is to breathe twice as fast. 

The speed at which oxygen is absorbed from the lungs into the bloodstream and then gets transported to the muscles that need it most depends on the cardiovascular system and this you can really improve with training. The rate at which the oxygen is transported to the muscles is usually measured as litres of oxygen per minute and it’s known as VO2 max. 

When the oxygen demands being made by our muscles exceed our ability to breathe in enough oxygen, our VO2 max is outstripped and we experience fatigue, dizziness and the dreaded stabbing pain of the side stitch that runners get on the right side of the body (usually) or the tip of the shoulder blade. At that point we get out of breath, we start gasping and the Velociraptor gets a meal. 

It is clear then that the higher our VO2 max is the fitter we are and the harder we can physically work our bodies. 

Training and Breathing

While we cannot change our genetics and seriously increase the volume at which our lungs take in oxygen, we can influence how quickly that oxygen is delivered throughout our body. The oxygen distribution system is determined by the rate at which our heart can pump blood, the speed at which the intercostal muscles can lift the ribcage (so we can take a breath) and the ability of the capillaries to dilate and carry more blood than usual to our muscles. All of these can be improved through exercise. 

HIIT training challenges the muscles to perform at a high rate of work and that, in turn, puts a strain on both our aerobic capacity and our VO2 max capability and helps improve it. The rhythm at which we breathe (our individual breathing technique and style, if you like) also play a part here. 

You know the feeling when you’re trying to do something physically hard, you’re breathing hard as a result and you feel your own breathing works against you? That’s down to the lack of rhythm. Breathing is a physical activity in its own right and unless it I done right it can clash with how the body’s other muscles work. 

Experienced athletes know when to breathe in and out so that the muscles that control breathing work in harmony with the muscles doing all the hard physical work. The breathing rhythm of sprinters who need to work at extremely high intensity for up to ten seconds at a time and that of ballet dancers who require explosive movements and sustained physical work, are good examples of getting the breathing rhythm just right. When you watch them perform they appear to not need to breathe at all. 

As a rule exhalations should happen at the moment when most muscles are tense and performing and inhalations should occur when muscles are at their most relaxed. This way carbon dioxide is exhaled from the body at time when the muscles are working and need to get rid of their byproducts and oxygen is breathed in as they are preparing to burn fuel and work. 

Ultimately whether you’re going to escape the Velociraptor on your tail depends on your body’s ability to breathe hard without getting out of breath. Eventually everyone hits a wall, of course, but the longer you can keep on going before that happens, the fitter you are.     

How to

As a rule exhalations should happen at the moment when most muscles are tense and performing and inhalations should occur when muscles are at their most relaxed. This way carbon dioxide is exhaled from the body at time when the muscles are working and need to get rid of their by-products and oxygen is breathed in as they are preparing to burn fuel and work. This is why boxers frequently exhale sharply when punching, martial artists punching boards use the kiai (the martial arts cry) and tennis player like Venus Williams or Maria Sharapova grunt explosively every time they hit the ball. 

Depending on what sport you do the breathing rhythm you establish is going to be different and it will depend upon the exertions demanded of you and your particular style. Having said that there are a few things you should keep in mind:

- Always breathe in through the nose (it prevents your mouth from drying out plus it filters the air for impurities that can hurt the lungs)

- Try to exhale through the mouth (particularly if you're running, cycling or are engaged in a sustained physical activity). It helps establish a clear breathe-in, breathe-out cycle.

- Monitor your breathing. Listen to your body and experiment with what works for you. Some long distance runners take a breath, run four steps, then breathe out. Properly warmed-up sprinters, running a race often need just one breathe. They breathe in at the beginning of the 100m dash, then exhale slowly over 10 or so seconds so that the entire sprint is just one, long exhalation. Martial artists and ballet dancers manage to control their breathing so precisely that they breathe in deeply during long, slow movements and then exhale forcefully through the nose (rather than mouth) when they ballistically explode into motion.   

Finally one handy tip: should you find yourself getting out of breath (because you're breathing in when you should be breathing out and you can't get enough oxygen in your lungs) try placing your tongue against the roof of your mouth while you're breathing in. This stimulates your saliva glands, gets rid of the "cotton-mouth" effect that comes with excessive breathing. Helps get rid of the feeling that your throat is so dry that you simply cannot breathe and it makes you aware of how you actually use up oxygen. 

Ultimately whether you’re going to escape the Velociraptor on your tail depends on your body’s ability to breathe hard without getting out of breath. Eventually everyone hits a wall but the longer you can keep on going before that happens, the fitter you are.     

permalink http://neilarey.com/fitness/training-and-breathing.html

#fitness   #breathing   #exercise  ___

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2014-10-01 14:21:50 (32 comments, 120 reshares, 674 +1s)Open 

Parkour Basics Workout
Your body is always the means through which you express your persona philosophy. Nowhere is this more evident perhaps than when it comes to Free Running or Parkour. Here mind meets body meets the physical world in the purest sense of the word. You need to let go of your fears, free your mind and embrace your environment in ways that are are truly liberating. Even if you're not going to go and try this on your nearest rooftop, having a go at the park is enough to change the way you perceive the world you live in. It also totally changes the relationship you have with your body. In order to throw it around and have it do wild things you need to have total trust in your physical abilities. And trust, starts right here. Right now. With this. 

What it works: quads, shoulders, triceps, lower back, chest, lower abs, front hip flexors, calves, glutes,... more »

Parkour Basics Workout
Your body is always the means through which you express your persona philosophy. Nowhere is this more evident perhaps than when it comes to Free Running or Parkour. Here mind meets body meets the physical world in the purest sense of the word. You need to let go of your fears, free your mind and embrace your environment in ways that are are truly liberating. Even if you're not going to go and try this on your nearest rooftop, having a go at the park is enough to change the way you perceive the world you live in. It also totally changes the relationship you have with your body. In order to throw it around and have it do wild things you need to have total trust in your physical abilities. And trust, starts right here. Right now. With this. 

What it works: quads, shoulders, triceps, lower back, chest, lower abs, front hip flexors, calves, glutes, forearms and the tendons that are your fingers.

Tips: When you're doing jump knee-tucks make sure you land on the balls of the feet. This avoids unnecessary jarring of the spine and lower back due to vibrations travelling up from the impact and it also brings your calves into play and helps train them faster. Plant Plyos and Wall Dips are performed best if you can tense your lower abs. This allows you to utilise the strength of your lower body better, making it more responsive to the movement and, at the same time, you get to exercise your lower abs that bit more. 

permalink http://neilarey.com/workouts/parkour-workout.html

#fitness   #workout   #workoutwednesday  ___

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2014-09-28 20:00:36 (134 comments, 68 reshares, 1434 +1s)Open 

interview by  +chris kouvopoulos 
Do you write/design all of the guides on your own? How did all this thing start in the first place?
I am the minion in charge, yes, and I am also responsible for all of the practical side of the project, the drawing and the design. We do have a small team now of extremely dedicated people and we are hoping to make a difference with what we do here.

For me personally it all started with a question: “Why not?” I have always been fascinated with heroes from the games I played and the books I read, I would spent weeks in a world I could relate to, where I could be the hero and coming back from there was always heart-breaking. I asked myself a simple question – why can’t I be the hero? I wanted to be strong just like all the characters and the avatars I have been in the world of Sci Fi and be in charge of my own life, do whatever Iwanted to... more »

interview by  +chris kouvopoulos 
Do you write/design all of the guides on your own? How did all this thing start in the first place?
I am the minion in charge, yes, and I am also responsible for all of the practical side of the project, the drawing and the design. We do have a small team now of extremely dedicated people and we are hoping to make a difference with what we do here.

For me personally it all started with a question: “Why not?” I have always been fascinated with heroes from the games I played and the books I read, I would spent weeks in a world I could relate to, where I could be the hero and coming back from there was always heart-breaking. I asked myself a simple question – why can’t I be the hero? I wanted to be strong just like all the characters and the avatars I have been in the world of Sci Fi and be in charge of my own life, do whatever I wanted to do and be free to make my own choices. Instinctively I turned to fitness and it turned out to be the answer for me. The more I trained the more I realized that this was the missing piece of the puzzle, it gave me the confidence and the strength, both inside and outside, to take control of my life. 

You have over 170 daily routines. If you have to suggest one of them, as the most representative and wholesome to someone who has just learned of your guides, which one would that be?

The Batman workout, absolutely. Everyone should try to do it at least once. You will suddenly realize that it’s all it takes to be the hero, the first step is to give it a go. 

We often defend gaming, passionately, because it's our thing. But, truth be told, if taken to extremes, it can be hazardous to our health. Any words of advice to people who play 12 hours on a row on a daily basis? Is there such a thing as "too much gaming"?

I play 12 hours in a row. I can spend a week just playing a game if it takes me into the world I want to be part of. Many people think that pixels are meaningless, that they are not real but I disagree. Anything that is real enough for you is as real as it gets, the meaning we give things is often what it takes to make something real. We can’t slay dragons, we can’t use magic, we can’t save the world and save it again next week if we don’t think we can. It takes one to ask the question: Why not? Perhaps, it is not going to be through magic or dragon slaying but it can happen if you believe it can.

That was the biggest revelation in my life, when I realized that I can, if I wanted to, make my life mean something. It is after all a choice and gaming, after years and years of it, helped me discover my inner potential and transfer it into real life and now I help thousands of people across the globe come to the same conclusion. 

Gaming only becomes a hazard when you limit yourself to that world and you don’t believe that you can be just as strong and capable in real life. 

The practical side of it lies in the balance. Our bodies are designed to move and they always adjust to the physical lifestyle of their owners. There is a very easy fix: if you play 12 hours per day you also got to exercise and eat healthier at the same time. And I hope that I do my bit to make it easier to do just that. With bodyweight training you can fit exercise anywhere anytime, between quests, during re-spawns and cinematic trailers. What you snack on will also make a difference: you can eat crisps and drink soft drinks or you can eat ham slices and fruit and drink lemon water and your reflexes and how you perform in the game will also improve. That, is how you develop your character, in the game and in real life.    

You have some other programs as well: a 90-day regime, a push-up training schedule, nutrition tips and others. What's the next step, any future plans, content-wise?

We try to help everyone, it’s not an easy task but me and my team – we do our best. The project right now is developing organically, we respond to feedback and requests and problems people are facing. We see the need and we try to address it. Our only goal is to create the kind of place we would ourselves love to come across, a helpful and easy-to-follow complete guide to accessible fitness that doesn’t cost you anything. We believe we are doing something that means more than just providing fitness advice, we are making the whole world a healthier and happier place, giving the power back to everyone who thought it was not possible.  

Someone can be easily fooled by the exercises and the sketches and think that these exercises are easy or too simple (i know they definitely are not!). How would you comment?

It’s usually the easy looking exercises that hurt the most. We do get that a lot, people who have never tried any bodyweight training before, even people who are already fairly fit often ‘break’ after just a few sets. Bodyweight training is the ultimate fitness tool, it’s functional and it requires you to have good quality muscle and a system that works together as a whole. It will always push you and it will keep pushing you no matter how fit you get. 

Being fooled by the simplicity of it is not really a bad thing. More people are trying it because it seems easy and although they very quickly realise it was a mistake to underestimate it, they also get real results. And that can and will inspire anyone to keep going.

How do you weigh in on the exercise/nutrition ratio. Are they 50/50 equally important?

It is true that without correct nutrition exercise is not as effective, but there is a very important thing to remember: visual fitness and functional fitness are not always the same thing.  With strict diets and proper portion control you can get better visual results, you can get better muscle definition and a popping six-pack, for example, but you can be fit even without all that – as long as you can do everything you want, you are not limited by your weight there is nothing wrong with having some extra fat in reserve. 

So it all depends on your goals. You can always adjust your diet whenever you need to, when you want to get a better definition and lower your body fat % but with regular exercise, being really active all day every day you can hit a point at which you can eat whatever it is you want as long as it’s real food. Educating yourself and your taste buds on that is perhaps the most important nutrition advice I can give. Healthy eating is not about cutting out fat, going full protein or eating only salads, it’s about eating better and making better choices on a regular basis and eating as much as your body needs not as much as you can fit in it.

What's your relation with Greece? You've mentioned that you visit for training periods or something?

I’ve been spending more and more time in Greece and I am thinking of settling down here permanently. It’s a beautiful place and I also feel like I can do some good here in the long run, perhaps even establish training centres, places anyone can come and train at for free using our guides, where people can connect and work out together. I don’t even know if it’s possible and if it can ever happen but I feel like this is the right place for that. Greece has tremendous potential and I want to give it a go.

Thank you so much for your time. Any closing comments for your Greek fans?

This right here is the birthplace of greatness, there is greatness in people here still, but it’s buried and it’s often unrecognised. A lot of potential is lost. 

We should never be afraid to be kinder, be more caring and more heroic even when it’s in trivial things, especially when it’s trivial things. I am changing the face of the world from my tiny apartment doing something that at first glance is silly but I am making a difference and so can each of us. We all have what it takes to be the hero, be the person who fixes something that is broken because we happen to have the tools, we happened to be there and we happened to be able to. You’ve got to understand that and do everything you can to do better, be better and let your greatness out.

permalink for the interview (English & Greek versions)
http://www.gameslife.gr/neila-rey-interview-80168___

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2014-09-23 14:36:42 (165 comments, 637 reshares, 2169 +1s)Open 

Losing Weight Vs Losing Fat
Fat is stored energy. It’s not evil and it’s not wrong – it is there by design and you will always have some unless you are no longer interested in living. We consume food to live, some of it is used up right away so we can continue thinking and breathing and some of it, whatever is left over, gets stored in the fat cells for later.

Once we hit adulthood the number of fat cells in our bodies remains the same – think of it as “pockets”. We can fill them up or empty them, but we can’t get rid of the pockets themselves – the cells always stay there, they just get bigger or smaller.

Fat is essentially the fuel we use to keep on going when we most need it. Think of the human body as an organic machine that runs on energy, it runs on the food we consume and once there is a shortage, it dives into the reserves in the micro vaults – thefat cells. As you... more »

Losing Weight Vs Losing Fat
Fat is stored energy. It’s not evil and it’s not wrong – it is there by design and you will always have some unless you are no longer interested in living. We consume food to live, some of it is used up right away so we can continue thinking and breathing and some of it, whatever is left over, gets stored in the fat cells for later.

Once we hit adulthood the number of fat cells in our bodies remains the same – think of it as “pockets”. We can fill them up or empty them, but we can’t get rid of the pockets themselves – the cells always stay there, they just get bigger or smaller.

Fat is essentially the fuel we use to keep on going when we most need it. Think of the human body as an organic machine that runs on energy, it runs on the food we consume and once there is a shortage, it dives into the reserves in the micro vaults – the fat cells. As you burn it and use it up turning it into energy there is nothing left but the byproduct – carbon dioxide. Yes, you breathe it out. 

To force and speed up the process and make our bodies dig into the reserves we have two options: diet and exercise, that’s where “eat less and exercise more” comes from. 

Dieting

Dieting alone will deprive your body from the needed resources and force it to dig into the fat cell for energy. You will lose weight rapidly, but and there is a big “but” here – it’ll also shock your system and you will (not might, but will) gain everything back in half the time it took you to shed it off. That’s a defense mechanism your body has for these exact situations and it is done to ensure your survival and wellbeing in case of future famine. 

Dieting can, on its own, give you weight loss results. Dieting exclusively will only give you weight loss results but these will be temporary. This will force you to then find another diet. And then another one, and another one – because eventually they’ll all fail you and it’ll be harder and harder to go back to eating lettuce. You’ll never see chocolate cake the same way, again. 

It’s worth mentioning that if you also lose weight too rapidly, your skin won’t have enough time to adjust either. Think of your body as a balloon filled with water that just got popped. Do you want to look like a popped balloon?  

Exercise

Excess weight is still very new to us and in the recent past all we used to do is diet so naturally we learned that it is all about weight loss and shedding pounds. We now have experience, we are smarted and we know that in order to stay healthy and fit and not just skinny we also need to exercise. Exercise, incidentally, being a highly demanding activity forces your body to dig into the its stored energy reserves. Unlike dieting, though, it doesn’t just help you empty the fat cells it also builds muscle. And muscle weighs a ton. Well, just about. 

In the past we could use the term “weight loss” because in the past all we did is diet. Without the muscle to add to our overall weight we could do that because that’s all we could do. Now, we also exercise so the number we see on the scales is no longer a good indication of our progress. It’s not totally irrelevant, but it’s not the single overriding guideline it used to be either. You can drop three dress sizes and see zero difference in how much you weigh if you diet and exercise. 

You still “lose weight”, read: empty fat cells; you just can’t accurately say how much it is in pounds or kilograms. If you diet and exercise the best way to track your progress is by taking regular pictures of yourself, measuring your body with a measuring tape or measuring your body fat % using special scales designed for that. 

Hurray for exercise. And yet, it fails if you rely on exercise alone. 

The winning combination

With exercise it’s very easy to be lured into the false sense of security. Even if we exercise until the cows come home but we eat more than we have burned or feed the body too much before, during or after a training session providing it with all the resources it needs – it won’t touch the stored reserves. There is just no need for your body to dig in if it already has everything it needs to meet the energy needs being demanded of it. Exercise only boosts the burning process similar to raising heat under the frying pan but it doesn’t just melt the fat away all on its own – there has to be a deficit of the resources available at hand for the body to open the pantry and use up what it has stored up there. 

Together dieting and exercise is the winning combination. We don’t just say it, it happens to be true.  You put into the body just a little bit less and you demand from it just a little bit more on a regular basis. It’s finding that balance that’s the tricky bit. 

You get to see slow but steady progress. By slowly changing your habits but not putting yourself under so much pressure that you are unable to handle or maintain physically or emotionally, you get to achieve a sustainable state of fitness. If there was a way to have your cake and eat it, this is it. 

Muscle for fat burning

Muscle is high maintenance, it requires a lot of resources just to carry it around. The more muscle you have, the more energy you are going to use by simply going about your business every day and tripling the burn during exercise. When you don’t have any muscle your body doesn’t need a lot, you can’t eat much and you have to constantly diet. If you do, on the other hand, your daily calorie intake is naturally higher because you have serious machinery to supply with energy.

The muscle you have is not there forever, though, if you don’t feed it and you don’t use it – you lose it. Without regular exercise your body will get rid of the nuisance that makes its life difficult. After all, the only reason your body grows muscle is so it can deal with whatever physical inconvenience you throw at it aka = exercise. 

Your body takes the shape to fit your lifestyle. Change your lifestyle and you’ll change your body, permanently.

permalink http://neilarey.com/fitness/losing-weight.html___

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2014-09-22 14:09:52 (123 comments, 203 reshares, 823 +1s)Open 

Fitness Test
Pick one of the exercises – push-ups, sit-ups or jacks and see how many you can do in 60 seconds!
permalink + timer http://neilarey.com/fitness-test.html
special thanks to +Santiago G. Marín for helping with the buzzer

Fitness Test
Pick one of the exercises – push-ups, sit-ups or jacks and see how many you can do in 60 seconds!
permalink + timer http://neilarey.com/fitness-test.html
special thanks to +Santiago G. Marín for helping with the buzzer___

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2014-09-19 14:10:03 (31 comments, 203 reshares, 1043 +1s)Open 

Stairs Workout
designed in collaboration with +NHS Choices
permalink http://neilarey.com/workouts/stairs-workout.html
#workout   #fitness   #fitfriday

Stairs Workout
designed in collaboration with +NHS Choices
permalink http://neilarey.com/workouts/stairs-workout.html
#workout   #fitness   #fitfriday___

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2014-09-17 13:48:55 (68 comments, 294 reshares, 1202 +1s)Open 

Push-Ups To Try
permalink http://neilarey.com/fitness/pushups-guide.html

Push-Ups To Try
permalink http://neilarey.com/fitness/pushups-guide.html___

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2014-09-14 16:01:50 (132 comments, 458 reshares, 1611 +1s)Open 

Free 100 No-Equipment Workouts
A complete collection of visual routines for all fitness levels with detailed instructions, a manual  and a training guide.

download http://neilarey.com/100-no-equipment-workouts.html

Free 100 No-Equipment Workouts
A complete collection of visual routines for all fitness levels with detailed instructions, a manual  and a training guide.

download http://neilarey.com/100-no-equipment-workouts.html___

posted image

2014-09-10 14:13:51 (49 comments, 135 reshares, 685 +1s)Open 

What time is it? Adventure Time Workout
permalink: http://neilarey.com/workouts/adventure-time-workout.html

What time is it? Adventure Time Workout
permalink: http://neilarey.com/workouts/adventure-time-workout.html___

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2014-09-08 14:02:18 (60 comments, 156 reshares, 714 +1s)Open 

Batman 30-Day Challenge
PDF & permalink: 
http://neilarey.com/challenges/batman-challenge.html

Batman 30-Day Challenge
PDF & permalink: 
http://neilarey.com/challenges/batman-challenge.html___

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2014-09-05 23:11:06 (248 comments, 113 reshares, 1704 +1s)Open 

2250 push-ups in 7 days

2250 push-ups in 7 days___

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2014-09-03 14:39:01 (45 comments, 173 reshares, 771 +1s)Open 

Timelord Workout
Since a Time Lord has two hearts you need to work twice as hard to get a decent cardiovascular workout. Now, I know most of us only have just one heart to play with but since that makes us a little vulnerable we have to work twice as hard to make it half as good. You see the theme developing here (i.e. working hard on your cardio). There is a method to every madness. 

What it works: shoulders, calves, quads, lateral abs, glutes, cardiovascular system, aerobic system.

Tips: For added intensity and faster benefits perform every exercise apart from Sprinter Lunges on the ball of the foot, never allowing your heel to touch down. 

permalink: http://neilarey.com/workouts/timelord-workout.html
#fitness   #workout   #workoutwednesday   #doctorwho  

Timelord Workout
Since a Time Lord has two hearts you need to work twice as hard to get a decent cardiovascular workout. Now, I know most of us only have just one heart to play with but since that makes us a little vulnerable we have to work twice as hard to make it half as good. You see the theme developing here (i.e. working hard on your cardio). There is a method to every madness. 

What it works: shoulders, calves, quads, lateral abs, glutes, cardiovascular system, aerobic system.

Tips: For added intensity and faster benefits perform every exercise apart from Sprinter Lunges on the ball of the foot, never allowing your heel to touch down. 

permalink: http://neilarey.com/workouts/timelord-workout.html
#fitness   #workout   #workoutwednesday   #doctorwho  ___

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2014-09-02 13:39:41 (108 comments, 205 reshares, 1537 +1s)Open 

I am unstoppable!

I am unstoppable!___

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2014-08-31 14:00:45 (133 comments, 10 reshares, 821 +1s)Open 

My reaction to 2250 push-ups and 10,000 squats
Have fun this Sunday! I sure do. 

My reaction to 2250 push-ups and 10,000 squats
Have fun this Sunday! I sure do. ___

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2014-08-30 12:59:26 (119 comments, 39 reshares, 714 +1s)Open 

Social Fitness Challenge / The Delivery
In 24 hours the push-ups challenge received 2250 plus ones giving me the total of 2250 push-ups to do; the squat challenge received 2000 plus ones, at the rate of 5 squats per plus one giving me the total of 10.000 squats to do.

The terms of delivery are simple: I do the work and upload the proof. In my estimation it should take me just under two weeks and in the meantime I’ll be posting updates in this post (bookmark it if you want to check up on the progress, I won’t be spamming the stream with this).

Every day I’ll be posting the total for the day, in this thread.

This was an awesome project. We each helped raise awareness of the importance of exercise in a fun way. We also got to simply interact over all these posts, +1s (that added to the total of someone’s push-ups) and reshares (that added more peopletaking ... more »

Social Fitness Challenge / The Delivery
In 24 hours the push-ups challenge received 2250 plus ones giving me the total of 2250 push-ups to do; the squat challenge received 2000 plus ones, at the rate of 5 squats per plus one giving me the total of 10.000 squats to do.

The terms of delivery are simple: I do the work and upload the proof. In my estimation it should take me just under two weeks and in the meantime I’ll be posting updates in this post (bookmark it if you want to check up on the progress, I won’t be spamming the stream with this).

Every day I’ll be posting the total for the day, in this thread.

This was an awesome project. We each helped raise awareness of the importance of exercise in a fun way. We also got to simply interact over all these posts, +1s (that added to the total of someone’s push-ups) and reshares (that added more people taking the challenge). All of this is the epitome of what Google+ is all about. Engagement, interactivity, value, community, fun. 

Tip: share one of the challenges in the Google+ Fitness Community: https://plus.google.com/u/0/communities/105008312335704126105 - we are always eager to give you some extra plus ones work 

Nearly 1700 people yesterday took on the challenges and some have already completed theirs:

My own 2,250 push-ups in 7 days / video proof
https://plus.google.com/+NeilaRey/posts/49FqvvmL5LP

+David Amerland with a total 241 push-ups: https://plus.google.com/u/0/+DavidAmerland/posts/GepwYdwpFTo

+Yifat Cohen and her rocking video proof. A must-see!
https://plus.google.com/+YifatCohen/posts/g5oM7dY78wN

+Tony Wattebled and his awesome video:
https://plus.google.com/u/0/+TonyWattebled/posts/ZS3MEY1p31M

+Fitness Oriented with 300 push-ups! video:
https://plus.google.com/u/0/+Fitnessoriented/posts/3Hj93vf18Ld

+Lisahov's Health & Fitness and +Stephan Hovnanian rocking the challenge together: https://plus.google.com/u/0/+LisahovHealthFitness/posts/Cht2yfMuPCe

+Stephan Hovnanian and his 80 push-ups https://plus.google.com/u/0/+StephanHovnanian/posts/iE5YVLa8noK

+Eric Enge and his final 21 push-ups! https://plus.google.com/u/0/+EricEnge/posts/H824JeciSbY

+Alexandra Riecke-Gonzales with the vid! https://plus.google.com/u/0/+AlexandraRieckeGonzales/posts/9wzqd7hvezq 

+Dustin W. Stout and his video proof here: https://plus.google.com/u/0/+DustinStout/posts/JASv2uNv9bW

+Carole Rigonalli 
https://plus.google.com/u/0/+CaroleRigonalli/posts/Lzg8iYR8ERj and her photo proof. 

+Carmen Rojas https://plus.google.com/u/0/+CarmenRojas/posts/Qx9nw1CjyZP

+Alan Stainer https://plus.google.com/u/0/+AlanStainer/posts/US92yQ8Bz4i

+Christophe VIEIRA 
https://plus.google.com/u/0/+ChristopheVIEIRA/posts/333keYrecyP

+Juan Valencia matching my 2,250 push-ups in 7 days:
https://plus.google.com/u/0/+JuanValencia/posts/8c51dihXJs5

If you would like to do the social fitness challenge yourself, you can re-share it directly from:

Squats / 5 squats per plus one: https://plus.google.com/+NeilaRey/posts/Vdja9kNk773

Push-ups / 1 push-up per plus one: https://plus.google.com/+NeilaRey/posts/h7eESgaV39q

The official social fitness challenge page: 
http://neilarey.com/challenges/social-fitness-challenge.html___

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