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Neila Rey has been at 2 events

HostFollowersTitleDateGuestsLinks
Daria Musk3,666,034FIRESIDE HANGOUT CONCERT 2014-12-06 23:00:00266  
Daria Musk3,666,034*Expand 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 CELEBRATED* So 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 HANG* In 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 @100974258168375166691! ✪ 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 ME* Send 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 LOVE* Share this invite too. Let's grow the family. Any friend of yours is a friend of mine and deserves some showcased virtual face-to-face time. *XO, Daria* PS. *CONNECTED BY* This concert celebration is being supported by our new friends at CO-OP Connected Credit Unions. CO-OP is all about connection, just like our epic House Of Blues Concert, they've partnered up with us to make sure we stay together and keep banking on this amazing feeling we get when we connect through ethernet lines HANGOUTIVERSARY CONCERT2014-07-17 00:00:00386  

Neila Rey has been shared in 164 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
Mamy Shimomatsu5,566【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No7Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-05-04 01:38:37417001
Mamy Shimomatsu5,368【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No.4Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle  #sharedpubliccircles #circleshare #publicsharedcircles  #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-04-28 06:59:44418000
Mamy Shimomatsu5,368【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No.4Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle  #sharedpubliccircles #circleshare #publicsharedcircles  #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-04-27 01:57:45418015
BGRated Background Rated Talent Agency Toronto0http://bit.ly/1PzA4nE  BGRATED POWER CIRCLE PART III (FINAL CIRCLE)Background Rated Talent Agency Toronto OntarioWe work closely with talent. This circle contains like minded people who are very active on Google+. These are people who will share and re-post your circles and other content. This is a good circle to connect with.To be added to our Circle you have to do these simple steps:1 - Give us a positive review.-> http://bit.ly/1PzA4nE2 - Share the Circle 3 - Include us in your circles4 - Add +1 to the post 5 - Follow your dreams with motivation and what you do (talents)I highly suggest adding each person in this Circle to your circles as they are likely to interact with you.#talentmanagement   #toronto   #circleoftheday  #CircleofFriends  #SharedCircleOfTheDay #SharedCircle #Shared #PublicCircle#CircleShared #SocialMedia #Engagers #EliteInnerCircle#SocialMediaMarketing #teameliteengagercircle #Social#Google #dontconfusethecircles #teamelitecircle #publicsharedcircles #Marketing #TeamElite #SEO #Google+#SocialMediaTips #Background http://bit.ly/1J7ID8A2015-04-25 11:14:05500000
Mamy Shimomatsu5,257【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No.3.(20140413)Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-04-24 05:02:49418004
BGRated0BGRATED POWER CIRCLE PART IIBackground Rated Talent Agency Toronto OntarioThis circle contains like minded people who are very active on Google+. These are people who will share and re-post your circles and other content. This is a good circle to connect with.To be added to our Circle you have to do these simple steps:*1 - Take a look at what we are about. Takes 2 seconds. * http://bit.ly/1J7ID8A2 - Share the Circle 3 - Include us in your circles4 - Add +1 to the post 5 - Follow your dreams with motivation and what you do (talents)I highly suggest adding each person in this Circle to your circles as they are likely to interact with you. #talentmanagement   #toronto   #circleoftheday  #CircleofFriends  #SharedCircleOfTheDay #SharedCircle #Shared #PublicCircle#CircleShared #SocialMedia #Engagers #EliteInnerCircle#SocialMediaMarketing #teameliteengagercircle #Social#Google #dontconfusethecircles #teamelitecircle #publicsharedcircles #Marketing #TeamElite #SEO #Google+#SocialMediaTips #Background 2015-04-21 20:14:01500000
BGRated Background Rated Talent Agency Toronto0BGRATED POWER CIRCLEBackground Rated Talent Agency Toronto OntarioThis circle contains like minded people who are very active on Google+. These are people who will share and re-post your circles and other content. This is a good circle to connect with.Shared 386 times last week. We are dedicated!To be added to our Circle you have to do these simple steps:1 - Share the Circle 2 - Include us in your circles 3 - Add +1 to the post 4 - Follow your dreams with motivation and what you do (talents)I highly suggest adding each person in this Circle to your circles as they are likely to interact with you.#circleoftheday  #CircleofFriends  #SharedCircleOfTheDay#SharedCircle#Shared#PublicCircle#CircleShared#SocialMedia#Engagers#EliteInnerCircle#SocialMediaMarketing#teameliteengagercircle#Social#Google#dontconfusethecircles#teamelitecircle#publicsharedcircles#Marketing#TeamElite#SEO#Google+#SocialMediaTips2015-04-20 23:29:43501131112
CHEAT COC335New Control Panel For Member, Update and All Tutorial can Found Here : http://cheatcocc.blogspot.com  Thanks #teamb   reshared to help other find us2015-04-20 13:38:04501000
Mamy Shimomatsu4,863【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No.8.(20140413)Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-04-20 03:31:52417000
BGRated Background Rated Talent Agency Toronto0BGRATED POWER CIRCLEThis circle contains like minded people who are very active on Google+. These are people who will share and re-post your circles and other content. This is a good circle to connect with.Shared 386 times last week. We are dedicated!To be added to our Circle you have to do these simple steps:1 - Share the Circle 2 - Include us in your circles 3 - Add +1 to the post 4 - Follow your dreams with motivation and what you do (talents)I highly suggest adding each person in this Circle to your circles as they are likely to interact with you. #circleoftheday   #CircleofFriends  #SharedCircleOfTheDay#SharedCircle#Shared#PublicCircle#CircleShared#SocialMedia#Engagers#EliteInnerCircle#SocialMediaMarketing#teameliteengagercircle#Social#Google#dontconfusethecircles#teamelitecircle#publicsharedcircles#Marketing#TeamElite#SEO#Google+#SocialMediaTips2015-04-19 16:40:1950110109
Dev Team161Shared Circle2015-04-13 13:33:52353101
Rich Bradford38,736No.1 Version 22Rocking G+ this evening!! Let's grow your network with version 22 of my Favorite Circle!!   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  As a side note, I am on Tsu, which shares social revenues with all of us. https://www.tsu.co/rbradford 2015-04-07 22:12:01477524885
Daniel Gibbs23,607If you received a notification, please reshare to your #circlesIf you’d like to be added to the next circle share: • +1 this #circle • Share this circle to PUBLIC • Include me in your circles • Comment on this post#while #benefitting #poor #and #vulnerable #farmers #The #studys #recommendations #ranged #from #improving #the #use #of #climate #information #in #local #planning #and #strengthening #weatherbased #agroadvisory #services #to #stimulating #diversification #of #rural #household #incomes #and #providing #incentes #to #in #to 2015-04-07 06:31:55486255
Mamy Shimomatsu4,147【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No.7Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-04-06 03:05:09416003
Brian Mcquillan27,487Boost your visibility on Google+ - Share the #circle!To be added to or stay in this Circle - Share the circleIf you received the notice you are in this circle, then well done.If you would like to be included in the next Circle Share, you only have to do these simple steps:1 - Include me in your circles2 - Share the circle (Publicly)3 - Add +1 to the post.4 - Leave a comment if you like.I will thankful if you plus and share this circle!#farmers #to #adopt #natural #resource #conservation #measures #to #enhance #forest #cover #replenish #groundwater #and #use #renewable #energy§Economyain #article: #Economy #of #Asiaingapore #has #one #of #the #busiest #ports #in #the #world #and #is #the #worlds #fourth #largest #foreign 2015-04-03 04:38:174949088172
Rich Bradford37,901Version 21!!Rocking G+ this evening!! Let's grow your network with version 21 of my Favorite Circle!!   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  As a side note, I am on Tsu, which shares social revenues with all of us. https://www.tsu.co/rbradford In other news, USMNT obtained a 1-1 draw in this afternoon's friendly vs. Switzerland! 2015-03-31 22:08:37475495393
add your Circle0This makes #addyourcircle 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 +Delton Doucet +Delton Doucet +Cesare Riccardo +Eric Weiss#circle #circleshare #circlesharing #circleshapesmonday #sharingcircles #sharedcircles #sharedpubliccircles #followers #jmhhacker #justinmatthew #snowballcircle #hyberballcircle #googletips2015-03-29 18:52:11353000
Mamy Shimomatsu3,671 #sharedcircle #circleoftheweek 【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No.9.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing 2015-03-26 03:16:14414016
Mamy Shimomatsu3,671 #sharedcircle #circleoftheweek 【 #CircleShare #newperson   #newpeople   #active   #Unusual 】Share this circle to PUBLICNew & Unusual Share Circle No.9.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing 2015-03-26 03:11:57414005
Rich Bradford35,776Version 20!! Rocking G+ this evening!! Let's grow your network with version 20 of my Favorite Circle!!   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  As a side note, I am on Tsu, which shares social revenues with all of us. https://www.tsu.co/rbradford 2015-03-13 04:20:58476545084
Mamy Shimomatsu2,967#CircleShare #newperson   #newpeople   #active  #UnusualShare this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare #circ2015-03-10 07:51:17416019
Mamy Shimomatsu2,967#CircleShare #newperson   #newpeople   #active  #UnusualShare this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare #circ2015-03-10 07:51:04416015
Mamy Shimomatsu2,967#CircleShare #newperson   #newpeople   #active  #UnusualShare this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare #circ2015-03-10 07:50:48416017
Mamy Shimomatsu2,967#CircleShare #newperson   #newpeople   #active  #UnusualShare this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare #circ2015-03-10 07:50:27416028
Mamy Shimomatsu2,967 #CircleShare #newperson   #newpeople   #active  #UnusualShare this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-03-10 07:50:04416009
Mamy Shimomatsu2,967 #CircleShare #newperson   #newpeople   #active   #Unusual Share this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-03-10 07:48:57416014
Mamy Shimomatsu2,967 #CircleShare #newperson   #newpeople   #active   #Unusual Share this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-03-10 07:48:33416015
Mamy Shimomatsu2,967 #CircleShare #newperson   #newpeople   #active  #UnusualShare this circle to PUBLICNew & Unusual Share Circle 6.Please, add and reshare. #topofthepeople #influencermarketing #sharedcircle #circleshare #circlethis #socialmediamarketing #socialmediastrategy #socialnetworking #circleoftheday #circleoftheweek #circleoftheday #topofthecircle #howtoenlargecircle #enlargecircle #thursdaycircle #share #weekendcircle #weekend #weekendfun #circles #circleyoushare #publiccircle #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #sharedcircle #circleshare 2015-03-10 07:48:10416015
Benjamin Davis8,165This circle contains people who really are interesting and active people on Google Plus.Grow your G+ community with people that share amazing content that will surprise you:If you received the notice you are in this circle, then well done.If you would like to be included in the next Circle Share, you only have to do these simple steps:1 - Include me in your circles (If you haven't already)2 - Share the circle (Publicly) - (cc) me in the comments on the share and I can add you to the next circle immediately.  Otherwise I may not notice your activity!3 - Add +1 to the post.4 - Leave a comment if you like.5 - Add the circle or just check it out.Follow your dreams, Share and Be Shared.More you share more you get! :)Thanks!2015-03-09 09:41:4049918936
John Sean14,651This circle contains people who really are interesting and active people on Google Plus.If you would like to be included in the next Circle Share, you only have to do these simple steps:1 - Include me in your circles2 - Share the circle (Publicly)3 - Add +1 to the post.4 - Leave a comment if you like.I will thankful if you plus and share this circle!#publiccircle #circleshare #circlesharing #philadelphia #phoenix #san_antonio #san_diego #san_francisco #san_jose #seattle #tampa #washington #american_samoa #american_samoa #pago_pago #fiji #fiji #nadi #fiji #suva #argentina #argentina #buenos_aires #argentina #cordoba #argentina #iguaza #argentina #mendoza #argentina #rosaio #argentina #san_carlos_de_bariloche #bolivia #bolivia #cochabamba 2015-03-05 07:19:44478281741
DISTRO APPAREL0Masukan  ·  TurBantuan  ·  KawasanPrivasi  ·  Persyaratan  ·  Persyaratan MapsHertzer Tsaitwase14.997 pengikut|9.623.832 tampilanHertzer TsaitwaseDibagikan kepada publik  -  11 Jan 2014 #sharedcircles   Taukah kamu bahwa ada sosial media yang sangat bagus untuk kemajuan blog? Namanya yaitu Google Plus. Disini saya punya proyek Google Plus baru. Cara kerjanya kita menggunakan shared circle.Keuntungannya :> Mendapat followers google plus> Dapat meningkatkan posisi SERP> Page one google didepan mata> Orang yang terdaftar secara otomatis akan saya masukkan ke dalam shared circle iniSyarat untuk gabung ke circle ini :> Akun google plus aktif> Harus +1 dan share ulang pada shared circle, komen juga boleh> Harus follow saya di google plus (karena nanti kalian juga akan saya follow)> Membuat artikel mengenai "cara memperbanyak followers google plus" materi bisa kalian dapat di blog saya.> Sisipkan url shared circle pada artikel "cara memperbanyak followers google plus" (nanti saya beri tahu peletakannya)> Optimasi artikel yang kalian buat agar bisa berada di posisi page one google> Untuk membantu optimasi artikel, bisa juga gabung ke komunitas saya di Blogger Plus> Semakin banyak yang membuat artikel "cara memperbanyak followers google plus" maka semakin banyak peluang followers bertambah (apalagi jika posisi page one google)Untuk bergabung ke shared circle ini caranya gampang, tinggal follow saya https://plus.google.com/+EDZULFREDYKRISNAWAN/posts lalu klik https://plus.google.com/+EDZULFREDYKRISNAWAN/posts kemudian +1 dan share, lalu komen dan mention saya dengan hastag #addmetosharedcircleJangan lupa +1, share dan komen ya.#sharedcircles   #sharedcircle   #sharedpubliccircles2015-02-24 05:18:08326726
Shared Circles0 ➤ To be added into the next share, follow these simple steps:  1) Add the circle2) Plus the original post3) Share the circle publicly (and with your circles/extended circles)LINK TO THE ORIGINAL SHARED CIRCLE GROUPhttps://plus.google.com/communities/118227900918288458001Thanks again for your SUPPORT !!!------------#circleshare #circlesharing #sharedcircles #sharingcircles #sharedpubliccircles #sharedcircleoftheday #circlesunday #share #shared #followers #addcircles #publicsharedcircles #share #addpeople #addcircle #addfriends #circle #socialmedia #circleshare #circlesharing #sharedcircles #sharingcircles #sharedpubliccircles #sharedcircleoftheday #circlesunday #share #shared #followers #addcircles #publicsharedcircles #share #addpeople #addcircle #addfriends 2015-02-23 19:56:54357111814
martin shervington940,447Circle of appreciation.Thank you all for being a part of my life over the past year. It's been an incredible ride, living across three continents and pushing the projects forward with your support. Back in California once more I realise how far we have come together. Keep enjoying the waves, and have a great weekend, one and all.2015-02-14 17:47:33193716102
Ryan Johnson24,317This circle contains people who are very active on Google+If you received a notification, please reshare to your circlesIf you’d like to be added to the next circle share: • +1 this circle • Share this circle to PUBLIC • Include me in your circles • Comment on this post#circle #Sharedcircles #circleshare  #sri_lanka #colombo #australia #adelaide #australia #cairns #australia #darwin #australia #hobart #new_zealand #auckland #new_zealand #wellington #papua_new_guinea #papua_new_guinea #awesome #AwesomePeople #AwesomeCircle #addmetoyourcircles #addcircle #addpeople #circlemeup #circlesdiscovery #circleshare #circlesharing #publiccircle #publicsharedcircles #SharedCircles #weeklyreview #sharedcircle #topsharedcircle #circleoftheday 2015-01-31 06:57:47462393865
Simon Weiner2,462Quality People Circle 18. Enjoy.#circle   #circleshare   #circlesharing   #circles  #sharingcircles #sharedpubliccircles #sharedcircleoftheday #circlesunday #share #shared #followers #addcircles #publicsharedcircles #share #addpeople #addcircle #addfriends #circle #socialmedia2015-01-23 07:57:1849822717
Rich Bradford31,008Version 19!! Rocking G+ this evening!! Let's grow your network with version 19 of my Favorite Circle!!   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  As a side note, I am on Tsu, which shares social revenues with all of us. https://www.tsu.co/rbradford 2015-01-20 00:03:104816057103
Doce Mel975Let's break 500 shares again and keep the momentum going! These are the best of the best engagers from all walks of life. Give yourself a little diversity and add these great people to your circles.➤ To be added into the next share, follow these simple steps:  1) Add the circle2) Plus the original post3) Share the circle publicly (and with your circles/extended circles)4) Comment on the original post when complete   #circle #circles #public #publiccircle   #circleshare #circlesharing   #sharedcircles   #sharedcircle   #morefollowers #sharingcircles   #circleshare   #sharedpubliccircles #sharedpublicircles   #sharedcircle   #photography #photographer #bestphotographer   #topphotographer   #AddCircle #FindCircles #awesome   #AwesomePeople   #AwesomeCircle #addmetoyourcircles #addcircle #addpeople   #circlemeup #circlesdiscovery #circleshare #circlesharing   #publiccircle   #publicsharedcircles #SharedCircles   2015-01-08 21:03:24501738
vivek asati0This is the circle of circle # profiles and pages that are active in circle sharing and have included me their circles. If you are looking for followers and engagement add these people and engage with them.If you received a notification, please reshare to your circlesIF YOU WANT TO BE INCLUDED IN A NEW VERSIONS OF MY CIRCLES PLZ LET ME KNOW AND MAKE THIS SIMPLE STEPS:1. Include me in your circles.2. Plus, Comment and Reshare my posts in PUBLIC3. Please make sure you plus, reshare and comment on the Original4. If possible, leave a comment on this circle so I know you have done the three steps above.2015-01-08 14:33:28370422
Christian kaysen3,222My   #teamelite   circles have a Planetary Ring theme this time, so they are named Jupiter, Saturn and Neptune and of course my Elite 2015-01-06 12:40:37472181220
Christian kaysen2,781↦ follow me (so I can include you)↦ ↦ share the circle (public or to a public community)↦ ↦ if you want, delete the last circle share↦ ↦ no plussing, no comments, no obligation,↦ just share it and circle the profile above#Circle#Sharers#Engagers#Followers#AddCircle#CoolPeople#Influencers#CircleShare#PublicCircle#ShareCircles#CircleSharing#Awesomepeople#CircleOfTheDay#ShareAndBeShared#ConnectingTheWorld#CircleShareExperiment#CoolPeople#Influencers#CircleShare#PublicCircle#ShareCircles#CircleSharing#Awesomepeople#CircleOfTheDay#ShareAndBeShared#ConnectingTheWorld#CircleShareExperiment#круглим #кругляши #обмен   #круги   #crazycircles   #hyperball  2015-01-01 13:22:33500425
Christian kaysen2,781↦ follow me (so I can include you)↦ ↦ share the circle (public or to a public community)↦ ↦ if you want, delete the last circle share↦ ↦ no plussing, no comments, no obligation,↦ just share it and circle the profile above#Circle#Sharers#Engagers#Followers#AddCircle#CoolPeople#Influencers#CircleShare#PublicCircle#ShareCircles#CircleSharing#Awesomepeople#CircleOfTheDay#ShareAndBeShared#ConnectingTheWorld#CircleShareExperiment#CoolPeople#Influencers#CircleShare#PublicCircle#ShareCircles#CircleSharing#Awesomepeople#CircleOfTheDay#ShareAndBeShared#ConnectingTheWorld#CircleShareExperiment#круглим #кругляши #обмен   #круги   #crazycircles   #hyperball  2015-01-01 13:22:18397171219
Rich Bradford29,423Happy New Year!!Rocking G+ this evening!! Let's grow your network with version 18 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  2015-01-01 01:31:044836353101
Jan Havrda44,300ENTERTAINMENT CIRCLEHappy New Year EditionHave fun, see beauty et carpe diem!2014-12-31 14:15:023612002265
Rich Bradford28,349Merry Christmas! Happy Holidays! Seasons Greetings!!Rocking G+ this evening!! Let's grow your network with version 17 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  2014-12-24 01:24:19491195628
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 Bradford25,637Do 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 22:26:52493594389
Rich Bradford25,637Happy 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 22:10:52493568
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 01:34:18493515186
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 23:26:1935710824
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 01:33:12488505490

Activity

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

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175
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Top posts in the last 50 posts

Most comments: 336

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2015-02-11 22:42:39 (336 comments, 72 reshares, 569 +1s)Open 

Well, that's that: Marvel has forbidden us from hosting or designing any more fan-made superhero workouts inspired by their characters. So, we are really sorry but we can no longer accept any Marvel Universe related workout requests. 

Background to the story: 

NR Project is a non-profit fitness resource run and maintained by volunteers and fitness enthusiasts dedicated to making fitness fun and accessible for everyone. Everything we design is completely free. We run no ads and have no product placement, we have no sponsors, we get no help or breaks from anyone. We work really hard around the clock to make fitness totally accessible. Our visual workouts and programs are available to everyone completely free and it'll always be the case. Some of our workouts are based on pop culture, some are based on games and others are inspired by superheroes. We look for better role models,b... more »

Most reshares: 518

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2015-01-02 15:43:26 (91 comments, 518 reshares, 1235 +1s)Open 

How to lose weight
In order to get fit and then stay that way you need to understand how the process works. It’s not magic and it's not rocket science, it’s logic - more specifically your body’s logic.

There is a certain number of fat cells in a fully developed human body which is fixed by eating habits during childhood and adolescence. The number of fat cells then stays the same during one’s adult life. The body uses those cells like pockets to store compressed energy = fat. It will not access these cells if it has plenty of energy available from other sources, like the previous meal. 

The fat stored in the fat cells is then reserved for when we do need it in case of starvation or for when we are unable to hunt and gather. This was a great self-preservation mechanism that was meant to ensure our survival at a time in our evolution when food was scarce. This isno longe... more »

Most plusones: 1461

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2015-04-17 16:03:32 (64 comments, 440 reshares, 1461 +1s)Open 

Masterpack Workout
When you're talking six-pack you're really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.  

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 times in total.

What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. 

Make it better:  When performing raised leg circles keep your knees absolutely straight. 

Make it harder: Add a pair of ankle weights to itall... more »

Latest 50 posts

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2015-05-29 19:07:12 (10 comments, 26 reshares, 133 +1s)Open 

The Boulder Workout
Strength is not just about muscle size. It depends on muscle density, the type of muscle fiber you have. The composition of each bundle of muscle and its ability to perform under physical stress. The Boulder workout definitely creates some physical stress to challenge the muscles so you get to feel like a rock.    

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: Triceps, chest, deltoids, abs, core, glutes, lower back, obliques, hamstrings, cardiovascular system. 

Make it better:  When performing raised-leg push ups keep your raised leg completely straight at the knee. 

Make it harder: For shoulder taps and thigh taps keep the hand of your supporting arm indire... more »

The Boulder Workout
Strength is not just about muscle size. It depends on muscle density, the type of muscle fiber you have. The composition of each bundle of muscle and its ability to perform under physical stress. The Boulder workout definitely creates some physical stress to challenge the muscles so you get to feel like a rock.    

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: Triceps, chest, deltoids, abs, core, glutes, lower back, obliques, hamstrings, cardiovascular system. 

Make it better:  When performing raised-leg push ups keep your raised leg completely straight at the knee. 

Make it harder: For shoulder taps and thigh taps keep the hand of your supporting arm in direct line with your shoulder to create more of a challenge for your obliques and core. 

Body types this can work for: This is the perfect workout for any body type. 

Perfect for: Anyone looking for a solid strength workout that will benefit core strength and muscle density. 

Poster: http://darebee.com/workouts/boulder-workout.html
#darebee   #fitness   #workout  ___

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2015-05-28 23:59:05 (29 comments, 40 reshares, 329 +1s)Open 

Daily Dare: 400 flutter kicks
Check in below.

Daily Dare: 400 flutter kicks
Check in below.___

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2015-05-19 23:21:15 (40 comments, 156 reshares, 879 +1s)Open 

Playground Workout
When you were a kid the playground was where you worked out your Spiderman and Tarzan fantasies. It was the place where your body encountered obstacles and met forces, like gravity. Being a kid is a state of mind. Rediscover the magic and get fitter in the process with the Playground workout. Commandeer the nearest one to you and get ready to feel the benefits of peeling back time. Just remember that this time round there are no excuses for not sharing your space. You really do know better.  

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: Deltoids, trapezium muscle, biceps, upper back, triceps, quads, abs, lateral hip flexor, adductor, calves, abductor, cardiovascular system, aerobic performance... more »

Playground Workout
When you were a kid the playground was where you worked out your Spiderman and Tarzan fantasies. It was the place where your body encountered obstacles and met forces, like gravity. Being a kid is a state of mind. Rediscover the magic and get fitter in the process with the Playground workout. Commandeer the nearest one to you and get ready to feel the benefits of peeling back time. Just remember that this time round there are no excuses for not sharing your space. You really do know better.  

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: Deltoids, trapezium muscle, biceps, upper back, triceps, quads, abs, lateral hip flexor, adductor, calves, abductor, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Hold each chin up at the apex point of the lift for a slow count of three before lowering your body back down.  

Make it harder: When you perform knee raises hold each to a slow count of five before you put your knees down again, forcing your abs to work extra hard in the exercise. 

Body types this can work for: This is an all body types kind of workout. Having said that Ectomorphs with their light frames have a bit of an advantage here.  

Perfect for: Sunny days when you want to get outside but do not want to run. Perfect for when you feel like being a kid again and taking over the playground. 

Permalink & High Resolution PDF download: 
http://darebee.com/workouts/playground-workout.html
#fitness   #darebee   #workout  ___

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2015-05-14 13:08:38 (43 comments, 105 reshares, 560 +1s)Open 

Ballet Workout
Ballet looks deceptively easy but anyone who has tried it knows it is exceptionally difficult requiring great balance, strength, flexibility and coordination, not to mention endurance. Ballet training is great for dancers, obviously, but it is also used by martial artists and boxers who need to move more creatively in very limited space. Try it and get to work muscles of your body you've never used properly, before.   

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: Calves, quads, glutes, hamstrings, lower back, abs, adductors, abductors, cardiovascular system. 

Body types this can work for: Well, it is for everyone. Really. You're unlocking your body's pent-uppo... more »

Ballet Workout
Ballet looks deceptively easy but anyone who has tried it knows it is exceptionally difficult requiring great balance, strength, flexibility and coordination, not to mention endurance. Ballet training is great for dancers, obviously, but it is also used by martial artists and boxers who need to move more creatively in very limited space. Try it and get to work muscles of your body you've never used properly, before.   

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: Calves, quads, glutes, hamstrings, lower back, abs, adductors, abductors, cardiovascular system. 

Body types this can work for: Well, it is for everyone. Really. You're unlocking your body's pent-up potential for movement. 

Perfect for: Bolshoi aspirants only. Seriously though it is for everyone looking to expand their physical capabilities. 

Poster: http://darebee.com/workouts/ballet-workout.html
#fitnes   #ballet   #darebee   #workout  ___

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2015-05-13 14:01:37 (49 comments, 406 reshares, 1312 +1s)Open 

What muscles do and how to train them
Ask people who train their bodies what particular muscle groups do and they often are not quite sure themselves. The reason for this lies in the complexity of the body where the same muscle groups work together to perform several different moves or different muscle groups can be used to perform the same exact move in a slightly different way.

The confusion that arises is the result of traditional training methods that never looked too deeply into sports physiology and the fact that most times we think we know what muscles actually do. If you’re training for a specific reason however knowledge is power and power comes from being able to target the right muscle groups for the right effect.

Delts (Shoulders): Allows rotation of the arms.
If you throw the modern boxer’s overhand corkscrew punch or the martial artist’s hippunch... more »

What muscles do and how to train them
Ask people who train their bodies what particular muscle groups do and they often are not quite sure themselves. The reason for this lies in the complexity of the body where the same muscle groups work together to perform several different moves or different muscle groups can be used to perform the same exact move in a slightly different way.

The confusion that arises is the result of traditional training methods that never looked too deeply into sports physiology and the fact that most times we think we know what muscles actually do. If you’re training for a specific reason however knowledge is power and power comes from being able to target the right muscle groups for the right effect.

Delts (Shoulders): Allows rotation of the arms.
If you throw the modern boxer’s overhand corkscrew punch or the martial artist’s hip punch you are using your deltoids (also called rotator cuff because it allows the arm to rotate around its anchor point at the shoulder socket). Delts are used for actions such as playing tennis or badminton, where a fast change of direction is called for. Elbow strikes and Bruce Lee’s famous backfist are also heavily dependent on deltoids to generate speed and power. Train them by doing push-ups, dumbbell shoulder raises, jacks and arm raises.
 
Biceps: Bending of the elbow.
That’s all that biceps actually do. You need strong biceps to lift anything or to arm wrestle someone. Pull-ups and chin-ups help build your biceps. Grappling, climbing, arm wrestling all require bicep power. The underhand stroke of a tennis racquet that leads to a forehand requires bicep power. Upper cuts and body hooks rely on the biceps to power them part of the way. Train them using bicep curls, chin ups, negative chin ups and body hooks on a heavy bag.   

Triceps: Extending of the elbow.
This relatively ‘simple’ action of the triceps is responsible for push-ups, punches, pushes and every saving action our arms engage in when we fall. The thing to remember here is that if you want your punches to be stronger you need to work on your triceps more than your biceps. Triceps govern limb-speed for your arms. Train them with push ups, dips, diamond push ups and one-arm push-ups.

Forearms: Movement of the wrist and fingers.
Without strong forearm muscles we have a weak grip. Fingers are all tendons and they are powered by the forearms. A strong grip helps in pull-ups and chin-ups. It allows us to hold onto heavy objects we are carrying longer. Strong forearm muscles also power sports like tennis, climbing and rowing. Train them by doing chin ups and pull ups and push ups on your fingertips.

Pecs (Chest): Adduction of the arms.
Every time you clap your hands it is made possible by your pecs. Wrestlers need great pecs to grab people in bear hugs as do boxers who need to grab onto an opponent. You need pecs to help with activities that have to do with grappling and pulling (anything that requires you to bring your arms together, fast). Train them by doing bench presses, deep push ups and wide-grip push ups.

Abs and Obliques: Stabilize the core.
They are used in the smooth transfer of power between the lower and upper body. You need them mostly in sports that require jumping, running and sprinting. They are necessary for explosive moves so boxers and martial artists need strong abs and obliques. Because they stabilize the core they are needed by dancers and gymnasts. Train them by doing crunches, plank, leg lifts, flutter kicks and twisting sit ups.

Traps: Lifting and movement of the shoulder blades.
Anyone who brought in the shopping from the supermarket, carrying a bag or two of groceries in each hand used the trapezium muscles to do it. Traps are used every time we lift a load balancing the weight along the length of the spine. In strongman trials they use trapezium muscles every time they lift a weight in each arm in the farmer’s walk event. Train them by doing arm rotations, wide arm push-ups, and shoulder raises with dumbbells.   

Lats: Adduction and extension of the shoulders.
You need strong lats if you throw punches. Boxers and martial artists go to extreme lengths to develop their lats because it increases the penetrative power of their punches. Lats are also used in rowing and bowling, gymnastics and wrestling. Train them by doing pull-ups, wide arm push-ups and punching.

Spinal Erectors: Extension of the back. Core stability.
As the name suggests spinal erectors is the name given to the three muscle groups extending from the base of the back of the neck to the very end of the spine. They help keep the body upright, the spine protected and the back strong. We use spinal erectors every time we attempt a deadlift or when we throw a javelin (or anything in an overhead throw). They are also used in body-rotation exercises such as martial arts kicks (side-kick in particular) and hook kicks. Train them by doing the superman workout.  

Glutes: Bending or straightening of the hip joints.
Every time we squat or lunge or do bunny hops we use our glutes. Strong glute muscles absorb the vibrations that are sent up by the impact of our legs on the ground, when we run, and tire us less, so they help build endurance. Glutes are used to launch the body in Parkour activities, gymnastics, the long jump and high jump. They are used in sprinting as the body unfolds from a starting position. Glutes come into their own in ballet jumps and martial arts power kicks. Train them by doing squats, lunges and jumping lunges.

Hamstrings: Bending of the knee.
If you have strong legs and weak hamstrings you are only able to take one fast, strong step, but not another as the leg, cannot be ‘recocked’ quickly. Footballers, runners, jumpers, kickers (well, anyone who uses their legs, really) require strong hamstrings in order to utilize their legs, correctly. Train them by stretching and by doing turning kicks.
 
Quads: Extending of the knee.
That is ‘all’ the quads do. Arguably the body’s single most powerful muscle group, the quads are responsible for generating the power in sprinting after the first explosive start has been made. They are used in running, jumping and kicking and they are the body’s powerhouse transportation unit. Strong quads help absorb landing impact vibrations so they do not just help us jump further and land harder but also aid our endurance. Train them by doing squats, jumping squats, wall sits, lunges and jumping lunges.

Calves: Raising of the heels.
Your heel needs to come off the ground in order for you to take a single step. Sprinters, runners and anyone who jumps needs strong calves. They also help stabilize the knee joint. Strong calves are needed for lower body control. Many a knee joint pain can be made to go away when calves are strengthened. Train them by skipping rope, calf raises, hops on the spot, jumping jacks and jump knee tucks.

Now that you know all this it’s time to start thinking about how you train and what you need to focus on in order to push your performance to an entirely new level. 

permalink & high res poster download:*
http://darebee.com/fitness/what-muscles-do-and-how-to-train-them.html

#darebee   #fitness   #muscles  ___

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2015-05-11 13:10:28 (38 comments, 318 reshares, 1168 +1s)Open 

Core Connect Workout
A strong core is not easy to come by. The muscles associated with it (transversus abdominis) help develop better functional movements and prevent injury. The core is active in both static and dynamic movements as it brings the skeletal structure into play and allows it to align itself so that it can better absorb and direct specific forces. The Core Connect workout helps strengthen your core and change the way you do, everything. 

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, 4 or 5 times depending on your fitness level.

What it works: Abs, obliques, core, lower back, deltoids, glutes. 

Make it better: This is Core Connect, how could it be any better or harder?  

Make it harder: See "Make it better". <... more »

Core Connect Workout
A strong core is not easy to come by. The muscles associated with it (transversus abdominis) help develop better functional movements and prevent injury. The core is active in both static and dynamic movements as it brings the skeletal structure into play and allows it to align itself so that it can better absorb and direct specific forces. The Core Connect workout helps strengthen your core and change the way you do, everything. 

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, 4 or 5 times depending on your fitness level.

What it works: Abs, obliques, core, lower back, deltoids, glutes. 

Make it better: This is Core Connect, how could it be any better or harder?  

Make it harder: See "Make it better". 

Body types this can work for: Every body type benefits from a good core. There are no restrictions here. 

Perfect for: Everyone who wants to improve functional strength, postural stability, skeletal alignment and overall performance. 

permalink: http://darebee.com/workouts/core-connect-workout.html
#fitnes   #workout   #abs   #darebee  ___

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2015-05-09 14:12:54 (33 comments, 149 reshares, 740 +1s)Open 

Jump Rope Workout
Few cardiovascular exercises deliver quite the same benefits as skipping rope. Here is a hand-eye coordination exercise that has more hand-mind components to it than almost any other exercise you may want to do.   

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, 4 or 5 times depending on your fitness level.

What it works: Calves, quads, glutes, lower back, hamstrings, deltoids, biceps, triceps, lower abs, cardiovascular system. 

Make it better:  Reduce rest times between sets and really make this the cardio exercise it is designed to be. 

Make it harder: Go faster. Then, go faster. As fast as you can without getting your skip rope tangled up. 

Body types this can work for: Gravity is not a greatfrien... more »

Jump Rope Workout
Few cardiovascular exercises deliver quite the same benefits as skipping rope. Here is a hand-eye coordination exercise that has more hand-mind components to it than almost any other exercise you may want to do.   

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, 4 or 5 times depending on your fitness level.

What it works: Calves, quads, glutes, lower back, hamstrings, deltoids, biceps, triceps, lower abs, cardiovascular system. 

Make it better:  Reduce rest times between sets and really make this the cardio exercise it is designed to be. 

Make it harder: Go faster. Then, go faster. As fast as you can without getting your skip rope tangled up. 

Body types this can work for: Gravity is not a great friend to any of us. The more weight we carry the harder this becomes but that should be no excuse not to go for it. 

Perfect for: Anyone looking for a way to add spring to their step and speed to their movements. This is also great as a cardio routine on days when the weather is too bad to go run outside. 

permalink: http://darebee.com/workouts/jump-rope-workout.html
#fitness   #workout   #darebee  ___

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2015-05-04 17:09:50 (58 comments, 201 reshares, 811 +1s)Open 

How to Lose Weight & Gain Muscle
The question of how to lose fat and gain muscle is at the heart of almost every fitness activity. Before we get into what has to be done to achieve both at the same time it’ll help to understand the mechanisms involved. Weight loss and a reduction in body fat are the result of creating an energy deficit in the body. In other words when we eat fewer calories than we spend the body cuts into its stored fat reserves and we become leaner.

Muscle gain and an increase in weight is the result of an energy surplus. This means we eat more than we burn but train hard enough for the body to use the surplus energy to repair muscle fiber and build new one. Because muscle is expensive to build and expensive to maintain the surplus is only used up to build muscle if we train consistently at a challenging rate.

The description above is ano... more »

How to Lose Weight & Gain Muscle
The question of how to lose fat and gain muscle is at the heart of almost every fitness activity. Before we get into what has to be done to achieve both at the same time it’ll help to understand the mechanisms involved. Weight loss and a reduction in body fat are the result of creating an energy deficit in the body. In other words when we eat fewer calories than we spend the body cuts into its stored fat reserves and we become leaner.

Muscle gain and an increase in weight is the result of an energy surplus. This means we eat more than we burn but train hard enough for the body to use the surplus energy to repair muscle fiber and build new one. Because muscle is expensive to build and expensive to maintain the surplus is only used up to build muscle if we train consistently at a challenging rate.

The description above is an oversimplification, mainly because the moment we start to have less calories than we need or more than we can use there are complex endocrinal processes that kick in when a particular threshold level is reached and the body’s metabolic efficiency is adjusted, alongside other homeostatic metabolic adaptations aimed at reducing or increasing energy expenditure. It is this complexity that in most cases makes it hard to lose weight permanently by dieting alone or put on muscle effectively just by eating more. 

For our purposes, however, the oversimplification is good enough. The link between gaining muscle and losing fat is energy. The body is an adaptive machine. It needs energy to keep itself going, its processes functioning and its survival needs met. In order for fat reserves to be used up the body’s survival mechanism must be maintained at an even keel. Diet too abruptly, create too steep a drop in calorie intake and the body will think it is in danger of starving. It will slow down its burning of fat, optimize its energy needs and you will find it hard to shift a gram, no matter how hard you diet.

Because energy is so important what happens to the body depends not just on how many calories it takes in but also what kind of calories they are and when they are consumed. Think of it like a sports car. You can’t expect to run the engine at full speed if you have used low-quality fuel.By the same token a full tank of high-grade octane petrol is useless if the car is sitting in the garage with the engine switched off.

The key then to losing fat and building muscle is to time the body’s energy intake to coincide with its particular needs. Studies have shown that athletes who increase their training intensity but keep their overall calorie intake the same maintain their body weight but shift their body composition, losing body fat and increasing muscle mass.

The same logic applies to gaining muscle while losing fat. Instead of keeping the calorie intake the same and increasing exercise intensity we increase both. But instead of flooding the body with excess calories when it is not doing that much, in which case most would be stored up as fat, we time our energy intake to coincide with the body’s muscle repair and growth needs.

In practical terms this means that we can eat a light, mostly protein meal during the day when we may not be very active and then have a main meal and carbs only after the day’s intensive workout is over. The first meal releases energy slowly, maintains our body’s processes and provides sufficient energy for our bodies to operate without triggering any alarms that could cause a slowdown in energy expenditure or a stockpiling of fat. The second meal provides the body with the energy it needs to repair muscle cells damaged by our workout and build new ones to compensate for the muscle power we need. .

This is called the adaptive stage where the body decides to build muscle because it thinks it is required in order to face the demands of our physical routines. The after-training meal can be pretty high on carbs as well as protein. As a matter of fact some bodybuilders eat pizza and ice-cream on this meal, alongside steak and eggs and their protein shake.

How is fat lost when muscle is built?

So far, this process has not produced an energy deficit that could use up fat. But what happens next does just that. The energy deficit that makes the body dig into its fat reserves and use them up, reducing body fat percentage, occurs only when there is a long enough interval between the last meal of the day and the first one.

Just how long that interval should be depends on a number of factors: physiology, age, sex and the existing amount of muscle that’s been built already. Some bodybuilders allow as many as 12 or 16 hours to pass between their last meal and the first one they will have the next day. During that time they eat nothing and the first meal of the day is extra-low on carbs.

During that interval the body uses up all of the energy it got at its last meal (which helps explain the pizza and ice-cream choices) to repair itself and build up more muscle and then, once it exhausts that it digs into what fat reserves it has.

The result is a process that increases muscle mass (and weight) while reducing body fat percentage, providing a lean, cut look that can be maintained all year round. The key factors here are: the intensity of the workouts, your personal physiology and the length of time between the first meal of the day and the last meal of the day before. You will need to keep track of what you do and experiment with it. Get it right and you will never find yourself forced to get into the bulk and cut cycles that leave you feeling exhausted and looking your best for only a brief time.

permalink + sample mealplan: 
http://darebee.com/fitness/lose-weight-gain-muscle.html
#darebee   #fitness  ___

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2015-05-02 17:50:49 (113 comments, 162 reshares, 757 +1s)Open 

DAREBEE Experiment: 20,000 crunches in 10 Days
The purpose of this experiment was to see if doing 2,000 crunches a day without a diet can make any kind of impact in the course of just 10 days. The sheer volume was supposed to put the body under enough stress for the adaptive response to kick in and muscles to change. 

The experiment proved that without dieting exercise on its own does produce results, but these results are not anywhere as spectacular as the face value of the exercise would suggest (after 20,000 crunches you might expect to see a rippling six pack). That was also the point of the experiment, to see and experience it first-hand and get a baseline on expectations. 

The experiment: Perform 2,000 crunches a day (throughout the day) and see what happens. 

Purpose: the goal was to see if crunches without a diet (or a really bad diet)ca... more »

DAREBEE Experiment: 20,000 crunches in 10 Days
The purpose of this experiment was to see if doing 2,000 crunches a day without a diet can make any kind of impact in the course of just 10 days. The sheer volume was supposed to put the body under enough stress for the adaptive response to kick in and muscles to change. 

The experiment proved that without dieting exercise on its own does produce results, but these results are not anywhere as spectacular as the face value of the exercise would suggest (after 20,000 crunches you might expect to see a rippling six pack). That was also the point of the experiment, to see and experience it first-hand and get a baseline on expectations. 

The experiment: Perform 2,000 crunches a day (throughout the day) and see what happens. 

Purpose: the goal was to see if crunches without a diet (or a really bad diet) can make any difference.

Time: 35-40 minutes in total per day

Protocol: no additional training (or very limited additional training), no change in the diet, diet (in this case) was very high in fat and sugar.

Execution: exercise (Swiss) ball, everything was done in sets of 100-200 crunches per set throughout the day. 

Results: a lot flatter stomach, a strong abdominal wall, thinner waist - a great base to build on but nothing out of the ordinary.

Conclusion: crunches do make a difference, the sheer volume gives results in only 10 days. 

permalink: http://darebee.com/lab/20k-crunches-in-10-days.html
#darebeelab   #fitness   #abs  ___

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2015-04-30 17:03:32 (58 comments, 128 reshares, 676 +1s)Open 

The Spartan Trials is a FREE bodyweight based 30-day strength and tone oriented program. It focuses on full body workouts for maximum body strength and functional muscle building. It also includes extensive abdominal routines for a natural body armor, and balance and coordination training for additional agility and a fight-ready body. The program is designed to build the powerful but graceful body of a Spartan as well as forge the warrior spirit,  level up your endurance and raise your pain threshold.

The Spartan Trials (30 days = 30 trials) is perfectly suitable for a beginner as well as a seasoned warrior, man or woman - as long as you can see this program through whether it's on level I, II or III you will be transformed.

Preview & PDF Download:  http://darebee.com/programs/spartan-trials.html

#fitness    #darebee    #spartantrials  

The Spartan Trials is a FREE bodyweight based 30-day strength and tone oriented program. It focuses on full body workouts for maximum body strength and functional muscle building. It also includes extensive abdominal routines for a natural body armor, and balance and coordination training for additional agility and a fight-ready body. The program is designed to build the powerful but graceful body of a Spartan as well as forge the warrior spirit,  level up your endurance and raise your pain threshold.

The Spartan Trials (30 days = 30 trials) is perfectly suitable for a beginner as well as a seasoned warrior, man or woman - as long as you can see this program through whether it's on level I, II or III you will be transformed.

Preview & PDF Download:  http://darebee.com/programs/spartan-trials.html

#fitness    #darebee    #spartantrials  ___

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2015-04-26 21:01:21 (51 comments, 345 reshares, 1104 +1s)Open 

Neck Pain & Tension Relief Workout
Neck pain is one of the most common complaints of our digitally-enhanced society. Time spent in front of screens or looking at our devices, insufficient focus on neck muscles during our workouts and too little time to spend on this muscle group in general contribute to frequent complaints. The Neck Pain and Tension Relief workout remedies all those problems. It can be performed as a warm-up, before exercise or as a total stress reliever at the end of the day. 

poster: http://darebee.com/workouts/neck-workout.html
#neckpain   #workout   #darebee  

Neck Pain & Tension Relief Workout
Neck pain is one of the most common complaints of our digitally-enhanced society. Time spent in front of screens or looking at our devices, insufficient focus on neck muscles during our workouts and too little time to spend on this muscle group in general contribute to frequent complaints. The Neck Pain and Tension Relief workout remedies all those problems. It can be performed as a warm-up, before exercise or as a total stress reliever at the end of the day. 

poster: http://darebee.com/workouts/neck-workout.html
#neckpain   #workout   #darebee  ___

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2015-04-26 12:10:30 (32 comments, 25 reshares, 483 +1s)Open 

Crunching for the Empire! :D
Experiment / challenge:
darebee.com/hive/forum/lab/32972-2000-crunches-a-day

Crunching for the Empire! :D
Experiment / challenge:
darebee.com/hive/forum/lab/32972-2000-crunches-a-day___

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2015-04-23 12:11:48 (39 comments, 145 reshares, 788 +1s)Open 

Night's Watch Workout
When you are all that stands between the Seven Kingdoms and total annihilation you know you have to be special. Your physical abilities need to be better than average. Your resolve needs to be steely. Your body sharp.

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 back, shoulders, triceps. chest, obliques, biceps, lower abs, front hip flexors, hamstrings, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Perform all punches on the balls of your feet making directional changes part of your routine and bringing a greater challenge to your balance and core.  

Make it harder: Do everything a little faster than youra... more »

Night's Watch Workout
When you are all that stands between the Seven Kingdoms and total annihilation you know you have to be special. Your physical abilities need to be better than average. Your resolve needs to be steely. Your body sharp.

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 back, shoulders, triceps. chest, obliques, biceps, lower abs, front hip flexors, hamstrings, cardiovascular system, aerobic performance (VO2 Max). 

Make it better: Perform all punches on the balls of your feet making directional changes part of your routine and bringing a greater challenge to your balance and core.  

Make it harder: Do everything a little faster than your average pace and watch your aerobic performance be challenged. 

Body types this can work for: Perfect for all body types, regardless. Mesomorphs and Ectomorphs will have the easiest time with this, though. 

Perfect for: Focused warriors with unparalleled resolve. Plus great for anyone looking for a total-body power workout that will challenge them on every fitness front.

permalink & PDF:  
http://darebee.com/workouts/nights-watch-workout.html
#fitnes   #workout   #darebee   #gameofthrones  ___

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2015-04-17 16:03:32 (64 comments, 440 reshares, 1461 +1s)Open 

Masterpack Workout
When you're talking six-pack you're really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.  

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 times in total.

What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. 

Make it better:  When performing raised leg circles keep your knees absolutely straight. 

Make it harder: Add a pair of ankle weights to itall... more »

Masterpack Workout
When you're talking six-pack you're really talking about more muscle groups than one. The abdominals are made up of four distinct muscle groups: the Transverse Abdominis (also called core), the External Abdominal Obliques, the Internal Abdominal Obliques, the Rectus Abdominis (which also happen to be handily divided into upper and lower abdominals). The Master Pack workout takes care of them all.  

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 times in total.

What it works: Upper abdominals, obliques, lower abs, front hip flexor, adductors, core, cardiovascular system. 

Make it better:  When performing raised leg circles keep your knees absolutely straight. 

Make it harder: Add a pair of ankle weights to it all. 

Body types this can work for: Every single body type needs strong abdominals. This will work for them all. 

Perfect for: Anyone wanting to look impressive when they take their top off. Plus those looking to edge their performance up a level by supercharging their abs. 

Poster: http://darebee.com/workouts/masterpack-workout.html
#workout   #fitnes   #abs   #darebee  ___

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2015-04-10 14:28:34 (43 comments, 265 reshares, 927 +1s)Open 

Cheetara Workout
When your body is the ultimate weapon and speed is your thing, muscle control is critical. The Cheetara workout is there to push you your main muscles, supporting muscle groups and tendons to the level where you can make them work for you.   

What it works: Calves, lower abs, front hip flexors, core, glutes, lower back, hamstrings, obliques, abs, cardiovascular system, aerobic capacity (VO2 Max).  

http://darebee.com/workouts/cheetara-workout.html
#fitness   #workout   #darebee  

Cheetara Workout
When your body is the ultimate weapon and speed is your thing, muscle control is critical. The Cheetara workout is there to push you your main muscles, supporting muscle groups and tendons to the level where you can make them work for you.   

What it works: Calves, lower abs, front hip flexors, core, glutes, lower back, hamstrings, obliques, abs, cardiovascular system, aerobic capacity (VO2 Max).  

http://darebee.com/workouts/cheetara-workout.html
#fitness   #workout   #darebee  ___

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2015-04-06 12:38:43 (34 comments, 205 reshares, 980 +1s)Open 

Bond, James Bond Workout
A secret agent's secret weapon is himself. His body\s ability to move just the way he wants it to and his mind's ability to control it. Our Bond workout puts your body through some clever moves. Each is designed to work several muscle groups at once so it's all about control and directed power. 

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: Glutes, front hip flexors, lower abs, quads, lower back, shoulders, triceps, chest, calves, core, obliques, cardiovascular system. 

POSTER: http://darebee.com/workouts/bond-workout.html
#fitness   #workou   #jamesbond   #darebees  

Bond, James Bond Workout
A secret agent's secret weapon is himself. His body\s ability to move just the way he wants it to and his mind's ability to control it. Our Bond workout puts your body through some clever moves. Each is designed to work several muscle groups at once so it's all about control and directed power. 

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: Glutes, front hip flexors, lower abs, quads, lower back, shoulders, triceps, chest, calves, core, obliques, cardiovascular system. 

POSTER: http://darebee.com/workouts/bond-workout.html
#fitness   #workou   #jamesbond   #darebees  ___

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2015-04-02 16:09:14 (36 comments, 162 reshares, 948 +1s)Open 

Warmup & Stretching
During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warmups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it.

Timing: We start with a warmup and then we finish our training session with stretching.

Warmups are critical to a better performance and fewer injuries but stretching is somewhat of an optional extra - we can do it, we should do it but not doing it will not cause any issues, most times. 

Warmups

Most warmups don’t take very long, just two-threeminute... more »

Warmup & Stretching
During a workout we can all go from zero to hero and push hard but the safe way to train is to bring the body’s temperature up slowly and loosen up the muscles before we get to do anything serious. That’s what warmups are designed to do. Stretching, on the other hand, is done in order to improve overall flexibility. Once muscles have worked they are at their most compliant state and they let us stretch further than we normally would gaining more ground while we are at it.

Timing: We start with a warmup and then we finish our training session with stretching.

Warmups are critical to a better performance and fewer injuries but stretching is somewhat of an optional extra - we can do it, we should do it but not doing it will not cause any issues, most times. 

Warmups

Most warmups don’t take very long, just two-three minutes or so. To benefit us the most a warmup should work the same muscles we will be engaging during the main workout - they should include lighter exercises or a toned down version of the training ahead. 

Examples
If you are a runner, your best warmup is a light jog.
If you are doing martial arts training a warmup should also include a few light kicks and punches. 
If you are doing bodyweight workouts basic body (neck, arms, torso, legs) rotations will get your blood flowing. 

With bodyweight training we can do without an actual warmup if we use one of the sets to warmup and get into it, moving at a slower pace, jumping lower and moving slower. 

The temperature of when and where you workout plays a difference. In winter our body keeps most of the blood flow away from our extremities so warming up will take longer. In summer with higher ambient temperatures, the body is already half-warmed up and our muscles are loose. Many Olympic athletes tend to ‘chase the sun’ for that reason training in Australia and California so they spend all year in a summer environment. 

Stretching

Everyone can get flexible if they work at it. Some people have a natural gift for flexibility others have to struggle to gain every little bit but everyone can get there. It takes persistence and regular training and the muscles adapt and respond.

The best time to stretch is post-workout when our muscles are completely relaxed, thoroughly warmed up and capable of giving us the most stretch, easiest. When muscles are really well warmed up they exhibit a high degree of plasticity. That means that not only do they stretch but after stretching and cooling down they maintain an increased range of movement and display greater flexibility.  

This is the reason why everyone should stretch: range of movement. Whether you are a boxer or a ballet dancer your sport will necessitate your muscles performing by working through a range of motion. Muscles that are tight and constricted tend to work against each other to perform the move. That means that energy which should be used in the move itself is actually soaked up by fighting against the muscles themselves and the supporting muscle groups. This leeches away power. 

Obviously boxers and ballet dancers do different types of stretching and focus on different muscle groups but they stretch for the same reasons. 

Stretching Pre or Post workout

When we stretch pre-workout muscle temperature is low and we have done nothing to warm up. So we are trying to force muscles that are stiff and tight to extend their range of motion. When forced this can cause microtears in the muscle itself which result in instability when performing and studies have shown that this can lead to injuries. 

When we stretch post-workout our muscles are tired and they are thoroughly warmed up. Tired muscles have a lower relaxation point so they will stretch further with passive stretching, i.e. when an external force is applied on them, like when you are stretching with a partner who helps you get your thigh to your chest by pushing your leg against it while you are lying flat on your back. They will also stretch further with active stretching, where you use your body’s momentum and the movement of your limbs to make your muscles stretch. 

Studies have shown that when your muscles are warmed up and you hold a stretch position for up to 30 seconds you can significantly increase your range of motion. This allows your body to increase its power without having to increase muscle mass. 

By using a warmup before you exercise and a stretching routine after your workout you succeed in helping your muscles perform better, be more resilient, generate more power and be less prone to injury. These are all gains which help you achieve more with less effort and better results. 

permalink: http://darebee.com/warmup-and-stretching.html
#fitness   #stretching   #warmup   #darebees  ___

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2015-04-01 14:33:11 (40 comments, 48 reshares, 421 +1s)Open 

Calorie Remover
Download: http://darebee.com/calorie-remover.html

Calorie Remover
Download: http://darebee.com/calorie-remover.html___

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2015-03-31 14:41:21 (66 comments, 159 reshares, 700 +1s)Open 

10,000 Squats 30-Day Challenge
#fitness   #30daychallenge   #darebees  
PDF: http://darebee.com/challenges/10k-squats-challenge.html

10,000 Squats 30-Day Challenge
#fitness   #30daychallenge   #darebees  
PDF: http://darebee.com/challenges/10k-squats-challenge.html___

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2015-03-25 14:45:37 (30 comments, 95 reshares, 562 +1s)Open 

The Foundation is a low impact based program designed for high burn and muscle tone. It includes complete no-equipment bodyweight strength and cardio oriented routines and it is suitable for anyone who is new to bodyweight training and wants to ease into it. It will also be perfect for anyone who struggles with a lot of extra weight or is recovering from an injury.

The 30 day program is essentially a muscle activation program that allows you to begin to get back control of your body. It is the perfect springboard to greater things.  

PREVIEW & DOWNLOAD
http://darebee.com/programs/foundation-program.html
#fitness   #30dayprogram   #darebees  

The Foundation is a low impact based program designed for high burn and muscle tone. It includes complete no-equipment bodyweight strength and cardio oriented routines and it is suitable for anyone who is new to bodyweight training and wants to ease into it. It will also be perfect for anyone who struggles with a lot of extra weight or is recovering from an injury.

The 30 day program is essentially a muscle activation program that allows you to begin to get back control of your body. It is the perfect springboard to greater things.  

PREVIEW & DOWNLOAD
http://darebee.com/programs/foundation-program.html
#fitness   #30dayprogram   #darebees  ___

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2015-03-24 16:48:33 (36 comments, 148 reshares, 823 +1s)Open 

How to Increase The Number of Consecutive Push-Ups
#fitness   #pushups   #darebees  
http://darebee.com/pushups-guide.html

How to Increase The Number of Consecutive Push-Ups
#fitness   #pushups   #darebees  
http://darebee.com/pushups-guide.html___

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2015-03-19 17:43:56 (72 comments, 244 reshares, 805 +1s)Open 

No-Bake Breakfast Bars
Oatmeal and nut butter based bars like these are an ideal, default breakfast for when you don’t have time to cook or need a quick pick me up with your coffee. Pre-make these in advance and you’ll have your breakfast ready for at least a couple of weeks ahead. 

Permalink: http://darebee.com/recipes/breakfast-bars.html
#breakfast   #fitness   #healthyeating  

No-Bake Breakfast Bars
Oatmeal and nut butter based bars like these are an ideal, default breakfast for when you don’t have time to cook or need a quick pick me up with your coffee. Pre-make these in advance and you’ll have your breakfast ready for at least a couple of weeks ahead. 

Permalink: http://darebee.com/recipes/breakfast-bars.html
#breakfast   #fitness   #healthyeating  ___

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2015-03-18 14:52:26 (46 comments, 225 reshares, 612 +1s)Open 

Ab Diet
Combined with cardio and HIIT, ab and core training the Ab Diet will help you tone up and define your muscles. This is a short-term diet designed to get you into a better shape but it shouldn't be run for over two months. The power for kicking and punching, running acceleration and overall body strength comes from a better, stronger core. Abs are not just for show, they are your body's natural armor.

Poster & Recipes: http://darebee.com/mealplans/ab-diet.html

Ab Diet
Combined with cardio and HIIT, ab and core training the Ab Diet will help you tone up and define your muscles. This is a short-term diet designed to get you into a better shape but it shouldn't be run for over two months. The power for kicking and punching, running acceleration and overall body strength comes from a better, stronger core. Abs are not just for show, they are your body's natural armor.

Poster & Recipes: http://darebee.com/mealplans/ab-diet.html___

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2015-03-17 11:17:13 (40 comments, 159 reshares, 835 +1s)Open 

Push-Ups Variations
http://darebee.com/pushups-guide.html
#fitness   #pushups   #darebees  

Push-Ups Variations
http://darebee.com/pushups-guide.html
#fitness   #pushups   #darebees  ___

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2015-03-14 16:59:19 (29 comments, 92 reshares, 515 +1s)Open 

Pie Workout
Nothing wrong with some pie as long as you get to earn it first. This is the workout that helps you do just that. Go and get ready to save the world, earn yourself some pie. 

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: calves, quads, front hip flexors, shoulders, lateral abs. core.

Tips: When you perform planks with rotations make sure that you turn your body completely sideways. Lightly tense your lower abs by exhaling to help stabilise the abdominal muscles and bring the lower abs into play. 

permalink: http://darebee.com/workouts/pie-workout.html
#fitness   #workout  

Pie Workout
Nothing wrong with some pie as long as you get to earn it first. This is the workout that helps you do just that. Go and get ready to save the world, earn yourself some pie. 

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: calves, quads, front hip flexors, shoulders, lateral abs. core.

Tips: When you perform planks with rotations make sure that you turn your body completely sideways. Lightly tense your lower abs by exhaling to help stabilise the abdominal muscles and bring the lower abs into play. 

permalink: http://darebee.com/workouts/pie-workout.html
#fitness   #workout  ___

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2015-03-05 17:01:02 (58 comments, 184 reshares, 843 +1s)Open 

How to Build Up to a Pull-Up
http://darebee.com/pullups-guide.html

How to Build Up to a Pull-Up
http://darebee.com/pullups-guide.html___

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2015-03-02 22:22:12 (30 comments, 79 reshares, 446 +1s)Open 

Shepard Workout Video
What it works: quads, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system.

Shepard Workout Video
What it works: quads, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system.___

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2015-03-02 19:57:02 (27 comments, 94 reshares, 507 +1s)Open 

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squatscle... more »

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squats clear the floor by at least one foot each time. 

Body types this can work for: Any body, any time, anywhere. 

Perfect for: Inter-galactic, adventurer types with a penchant for getting into trouble. Plus anyone who wants to have good muscular control and use their body like an instrument of destruction.

permalink http://darebee.com/workouts/shepard-fem-workout.html
  #fitness   #workout   #masseffect   ___

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2015-03-02 19:56:06 (14 comments, 46 reshares, 326 +1s)Open 

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squatscle... more »

Shepard Workout
No galaxy-exploring type ever ventures beyond planet Earth without being able to give a good accounting of themselves when the moment comes and the proverbial push comes to shove. The Shepard workout puts some more mass to your muscles, streamlining your body for the action you know will inevitably come. 

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, triceps, deltoids, calves, glutes, chest, core, front hip flexors, obliques, lower abs, adductors, cardiovascular system. 

Make it better:  When performing punches balance lightly on the balls of your feet and twist to throw your body weight behind each punch. 

Make it harder: When performing jump squats clear the floor by at least one foot each time. 

Body types this can work for: Any body, any time, anywhere. 

Perfect for: Inter-galactic, adventurer types with a penchant for getting into trouble. Plus anyone who wants to have good muscular control and use their body like an instrument of destruction.

permalink http://darebee.com/workouts/shepard-fem-workout.html
#fitness   #workout   #masseffect  ___

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2015-02-26 17:58:49 (30 comments, 214 reshares, 627 +1s)Open 

The Guardian Workout
You know just by the name of the workout that it's going to be a little challenging. A guardian is never needed unless there is something to 'guard' which means it is worth fighting over for, which means that you'd better shape up if you want to play this role. The Guardian workout will test every aspect of your fitness.  

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, glutes, side hip flexors, hamstrings, calves, triceps, pecs, deltoids, core, abs, lower back, cardiovascular system.

Make it better:  When performing side leg raises lean towards the leg you are raising, making your obliques work harder. 

Make it harder: Reduce restti... more »

The Guardian Workout
You know just by the name of the workout that it's going to be a little challenging. A guardian is never needed unless there is something to 'guard' which means it is worth fighting over for, which means that you'd better shape up if you want to play this role. The Guardian workout will test every aspect of your fitness.  

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, glutes, side hip flexors, hamstrings, calves, triceps, pecs, deltoids, core, abs, lower back, cardiovascular system.

Make it better:  When performing side leg raises lean towards the leg you are raising, making your obliques work harder. 

Make it harder: Reduce rest time between sets to exactly one minute. 

Body types this can work for: Like most of our workouts this will work for any body type. Endomorphs, as always, will get a slightly easier ride on the strength parts of it but it's hard regardless. 

Perfect for: Would-be Guardian types looking for a challenge. Anyone who wants a workout that works almost every component of fitness. 

permalink http://darebee.com/workouts/guardian-workout.html
#fitness   #workout   #guardian  ___

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2015-02-25 17:25:05 (29 comments, 111 reshares, 597 +1s)Open 

Amazon Workout
Lower body strength, explosive moves, agility and grace are all part of the Amazon's armory of skills. This is a workout that pushes you from one peak to the other as successive exercises target muscle groups, making different demands on each one. Learn to combine different fitness attributes and seize control of your body. 

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, adductors, triceps, pecs, biceps, core, hamstrings, obliques, cardiovascular system, aerobic capacity (VO2 Max). 

Make it better:  Throw all punches while balancing on the balls of your feet, so that you swivel your body slightly with each one. 

Make it harder:Bui... more »

Amazon Workout
Lower body strength, explosive moves, agility and grace are all part of the Amazon's armory of skills. This is a workout that pushes you from one peak to the other as successive exercises target muscle groups, making different demands on each one. Learn to combine different fitness attributes and seize control of your body. 

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, adductors, triceps, pecs, biceps, core, hamstrings, obliques, cardiovascular system, aerobic capacity (VO2 Max). 

Make it better:  Throw all punches while balancing on the balls of your feet, so that you swivel your body slightly with each one. 

Make it harder: Build explosive muscles, clear the floor by more than a foot each time you perform jump squats and jumping lunges. 

Body types this can work for: Like most of our workouts this can work for any body type. Endomorphs will find it harder as they usually carry more weight. Mesomoprhs with their heavy muscles will need to power up and get through the sets.  

Perfect for: Heroic, warrior types destined to be remembered throughout the ages. Oh, also for anyone looking for a good workout that combines a number of fitness components. 

permalink: http://darebee.com/workouts/amazon-workout.html
#workout   #fitness   #workoutwednesday  ___

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2015-02-20 13:59:05 (40 comments, 117 reshares, 464 +1s)Open 

Calorie Counting Explained
All food has a set energy value which determines the amount of energy it can give us once consumed. How much energy you need in order to function is determined partly by your gender and age but mostly it’s determined by your lifestyle. The more active your lifestyle is the higher your energy needs are going to be. 

The energy all food contains is usually measured in Calories (with a big C) which is short for kilocalories. 1 Kilocalorie  = 1000 calories (small c) = 1 Calorie (big C). 

What is one Calorie? It’s a measure of energy. One Calorie is the amount of energy it takes to heat one kilogram of water 1°C at sea level. The term was originally used in engineering and physics but eventually it migrated to nutrition. 

How calories are calculated? The current way of calculating calories in food uses the Atwatersystem w... more »

Calorie Counting Explained
All food has a set energy value which determines the amount of energy it can give us once consumed. How much energy you need in order to function is determined partly by your gender and age but mostly it’s determined by your lifestyle. The more active your lifestyle is the higher your energy needs are going to be. 

The energy all food contains is usually measured in Calories (with a big C) which is short for kilocalories. 1 Kilocalorie  = 1000 calories (small c) = 1 Calorie (big C). 

What is one Calorie? It’s a measure of energy. One Calorie is the amount of energy it takes to heat one kilogram of water 1°C at sea level. The term was originally used in engineering and physics but eventually it migrated to nutrition. 

How calories are calculated? The current way of calculating calories in food uses the Atwater system where the calorific value is calculated directly by adding the total calorie content of each of the ingredients in the food (protein, carbohydrate, fat and alcohol) minus the fiber component which is subtracted from carbohydrates before the calories they contain are calculated. 

An average person on an average day will need roughly 2000 Calories to live and function. Someone with an active lifestyle will need a lot more and someone looking to reduce their weight should aim for a caloric deficit consuming less than their required amount in order to dig into the body’s natural energy reserves - fat cells. 

Although Calorie counting can be very handy if you want to keep yourself in-check there are a few things we should keep in mind when you count them. 

The thermic effect of food

No food gets through the body without being processed and processing requires energy that’s subtracted from the food itself. On average, roughly 10% of the total energy value consumed will be used up in order to metabolize it but different types of food will be processed differently due to different cellular structure and use up more (or less) of the total. The list below gives you an idea of the percentage of a food’s intake that goes into processing it fully: 

Protein: 20% to 35% of the energy consumed
Carbohydrates: 5% to 15% of the energy consumed
Fats: at most 5% to 15 % of the energy consumed

So when counting calories allow yourself a margin of error. There are a lot of variables involved at the processing stage to preclude it being an exact science. 

Energy Release

Meat being mostly protein, for example, has a complex cellular structure that takes a lot of processing to break down and requires quite a lot of energy to digest. So once a steak has been eaten and digested on an ‘average’ day for an ‘average’ person, the net number of calories it actually gives you will be roughly 30% fewer than what the steak contains before you eat it. For every 100 calories only roughly 70 will become available. And not right away, either.

Not all the energy is available to us right away after eating, because protein takes longer to digest the energy is released slower keeping us fuller longer. Carbs, on the other hand, being the body’s preferred source of energy are digested faster wasting very little of themselves in the process and they release instant energy to be used right away, which is why we love eating a bar of chocolate. 

Alas, when there is no need of energy expenditure, that energy is reserved for later use… so it goes straight into the fat cells. Any energy that is not wasted is kept by the body no matter where that energy came from - protein, carbs or fat. Because it takes longer to digest protein and the energy is released slower it’s also easier to manage and use up throughout the day and less of it is kept for later. 

That’s why it’s more preferable to eat half a steak with the calorific value of a chocolate bar rather than an actual chocolate bar. Despite being equal in caloric value the two items are far from being equal. The steak will keep you full for a while where’s you will still be hungry 20 minutes after you’ve eaten the chocolate bar.

Whole Foods Vs Processed Foods

The harder something is to process the longer it’ll take to be fully used by the body and the more energy will be used up in the process but that’s not reflected in the calorie values before you eat it. A whole grain cheddar cheese sandwich, for example, will have the same caloric value as a white bread based sandwich with processed cheese but the first one, apart from being more nutritious, will require more energy and time for digestion because of the complexity of the whole grain and it will deliver only half of the initial calorific value to the body. A white bread, processed cheese sandwich on the other hand doesn’t cost you the same number of calories to process so you will have a lot more energy leftover to burn. The difference here is significant. 

The two sandwiches might look like they have the same calories but they are not the same. The less processed something is the harder our bodies need to work in order to metabolize it which means the more of it is used up in the process leaving us with fewer calories to spare, afterwards. 

Food and numbers

It’s not as straight forward as basic math but it’s still extremely useful to know the initial value of your meal at least for reference’s sake. Even though there is a huge margin for error when it comes to actually adding things up the basics of it still work if your end goal is weight loss. Someone sticking to a 1500 calorie diet will lose weight simply because they are likely to consume a lot less than 1500 calories creating even further caloric deficit forcing their body to turn to its fat reserves for energy. The principal works but it’s not as precisely calculated as one would like. Calorie counting is a hit and miss game and it completely fails when your goal is to gain weight - that’s why eating more calories in general is not a solution for someone who is trying to put weight on. 

Turning food into numbers is not for everybody either. It’s can be stressful and it can take the joy out of every meal. The same exact effect can be achieved with mindful eating and portion control. There is a reason we go for healthier whole foods and stick to high protein eating patterns - because no one enjoys misery and certainly no one can stick to it long-term. The more protein you have in your diet the fuller you will feel and the less likely you are to snack so even though high protein foods are high calorie value menu items it’s the ones you really should be going for.

permalink 
http://darebee.com/nutrition/calorie-counting-explained.html
#fitness   #calories   #nutrition  ___

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2015-02-15 19:56:38 (44 comments, 107 reshares, 475 +1s)Open 

Hero's Journey - FREE 60-Day Fitness Program
Hero's Journey is a role-play fitness program inspired by every hero’s transformation from minion to master. Each day takes you through a stage of the journey, presents you with fresh challenges, opportunities and threats. Each of these is accompanied by exercises that test your skill, push your performance and require you to adapt and develop in order to go on. 

It’s 100% bodyweight training, requires no equipment and it can be done anywhere you want. The role play scenario transports your mind into situations where you face incredible odds and have to fight to survive. In the process you get to change not just physically but also mentally. The routines are designed to immerse you into imaginative scenarios where you have to push your mind, forcing yourself to dig deep to find the willpower to not give up, fight the good fightand ... more »

Hero's Journey - FREE 60-Day Fitness Program
Hero's Journey is a role-play fitness program inspired by every hero’s transformation from minion to master. Each day takes you through a stage of the journey, presents you with fresh challenges, opportunities and threats. Each of these is accompanied by exercises that test your skill, push your performance and require you to adapt and develop in order to go on. 

It’s 100% bodyweight training, requires no equipment and it can be done anywhere you want. The role play scenario transports your mind into situations where you face incredible odds and have to fight to survive. In the process you get to change not just physically but also mentally. The routines are designed to immerse you into imaginative scenarios where you have to push your mind, forcing yourself to dig deep to find the willpower to not give up, fight the good fight and come out the other side.

The journey is 60 days long and it is totally transformative. When you have really traveled the hero’s path and have gone through your quest, you will have shed uncertainty, fear and doubt along with excess body weight. You will have forged a new character out of yourself, build strength and endurance and developed power. You will stand confident in who you are and what you can do: a true hero to yourself. 

DOWNLOAD: http://darebee.com/programs/hero-journey.html___

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2015-02-14 13:54:26 (32 comments, 158 reshares, 728 +1s)Open 

Army of Two Workout
Training with a partner can make the time spent exercising totally fly by just as it ups the intensity level and helps each improve their performance. The Army of Two workout is an exercise in synchronized muscle control. Not only do you have to perform each exercise but now you are doing it together. You can disrupt each other's rhythms or balance or work together to amplify them so that you gain in power, perform every movement in total sync and really become like an Army of Two capable of taking on the world (as long as you are together).  

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: Shoulders, triceps, side hip flexors, obliques, core, abs, obliques(both internal and external),... more »

Army of Two Workout
Training with a partner can make the time spent exercising totally fly by just as it ups the intensity level and helps each improve their performance. The Army of Two workout is an exercise in synchronized muscle control. Not only do you have to perform each exercise but now you are doing it together. You can disrupt each other's rhythms or balance or work together to amplify them so that you gain in power, perform every movement in total sync and really become like an Army of Two capable of taking on the world (as long as you are together).  

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: Shoulders, triceps, side hip flexors, obliques, core, abs, obliques(both internal and external), cardiovascular system. 

Make it better:  When you perform sit ups come up and touch the palms of your hands together, not only does this require that you synchronize with your partner but it also increases the degree of muscle control you need to perform. 

Make it harder: Make it harder by mirroring you partner's movements and choosing to do so using the one who is slightly faster or better as the pace-setter. This not only forces the other partner to up their game, it also requires that the pace-setting partner maintains theirs. 

Body types this can work for: Any couple, anywhere, any time. 

Perfect for: That Valentine's Day or date night when all the best restaurants in town are fully booked. Also, great for couples who like to exercise together. And maybe even as an ice-breaker on a first date.

permalink http://darebee.com/workouts/army-of-two-workout.html

#fitness   #workout   #valentinesday2015  ___

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2015-02-11 22:42:39 (336 comments, 72 reshares, 569 +1s)Open 

Well, that's that: Marvel has forbidden us from hosting or designing any more fan-made superhero workouts inspired by their characters. So, we are really sorry but we can no longer accept any Marvel Universe related workout requests. 

Background to the story: 

NR Project is a non-profit fitness resource run and maintained by volunteers and fitness enthusiasts dedicated to making fitness fun and accessible for everyone. Everything we design is completely free. We run no ads and have no product placement, we have no sponsors, we get no help or breaks from anyone. We work really hard around the clock to make fitness totally accessible. Our visual workouts and programs are available to everyone completely free and it'll always be the case. Some of our workouts are based on pop culture, some are based on games and others are inspired by superheroes. We look for better role models,b... more »

Well, that's that: Marvel has forbidden us from hosting or designing any more fan-made superhero workouts inspired by their characters. So, we are really sorry but we can no longer accept any Marvel Universe related workout requests. 

Background to the story: 

NR Project is a non-profit fitness resource run and maintained by volunteers and fitness enthusiasts dedicated to making fitness fun and accessible for everyone. Everything we design is completely free. We run no ads and have no product placement, we have no sponsors, we get no help or breaks from anyone. We work really hard around the clock to make fitness totally accessible. Our visual workouts and programs are available to everyone completely free and it'll always be the case. Some of our workouts are based on pop culture, some are based on games and others are inspired by superheroes. We look for better role models, better reasons to work out and be better people because of that. It would have been great if we could have worked out a way for them to protect their IP and still help those who are inspired by their heroes get fitter.  But unfortunately this was something they did not even consider. ___

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2015-02-06 16:22:28 (22 comments, 165 reshares, 574 +1s)Open 

Half Marathon Training / 12-Week Running Program
Training for a half marathon is something anyone can do provided you are determined, sensible and stick with the plan. Running is an exercise that on its own will not give you all the strength you need to run, so the Half Marathon program is split into days that will help you run better, run longer, get stronger, and recover so you can do it all again only faster and harder. 

The thing to remember is that this is a progressive training plan. You should not miss out any days thinking that you will just make it up. That puts excessive load on you the next day and that affects your progression. It is better to just skip the day you missed, though if you do this too often because you missed a lot of days then you will negate the entire program. 

Upper body workouts are days when you strengthen your upper body. Thisi... more »

Half Marathon Training / 12-Week Running Program
Training for a half marathon is something anyone can do provided you are determined, sensible and stick with the plan. Running is an exercise that on its own will not give you all the strength you need to run, so the Half Marathon program is split into days that will help you run better, run longer, get stronger, and recover so you can do it all again only faster and harder. 

The thing to remember is that this is a progressive training plan. You should not miss out any days thinking that you will just make it up. That puts excessive load on you the next day and that affects your progression. It is better to just skip the day you missed, though if you do this too often because you missed a lot of days then you will negate the entire program. 

Upper body workouts are days when you strengthen your upper body. This includes doing workouts that use push-ups or dips or free weight exercises. 

Full body workouts are days when you train your entire body. This includes, glutes, core and hip flexors (they are all used in running) along with your quads, back, chest and arms. Again, you could choose some from our workouts collection or put together a routine you like. 

Running days are split between days when you run at your top, sustainable speed. Days when you recover by running at your 65%-75% pace. You will know you got it right if you can talk while you run. And runs when you are trying to beat your self by running further than the last time you run for that length of time. These are marked with a star.

It doesn’t matter where you run, most times. You can pick a track, or a High School field or a trail or even a city run. On the days when you are trying to beat your previous distance it is good practice to choose a run you did before when you tried that. That way you don’t need to worry about measuring distance. You are on familiar territory. You know how far you got last time you run for the required time, now all you need to do is concentrate on beating that distance, even if it is by a few dozen meters. To track your distance more accurately use any running mobile app.

It helps to look at the plan and workout where you will run on these days in advance, that way you take the anxiety that you will mess it up, out of it. 

Walking days are not a race. Use them to get your muscles flowing again, ridding your body from accumulating aches and pains. 

In this plan the measurement for your runs is time rather than distance. It’s a better reflective measure of the sustained effort you will be required to make when running a Half Marathon. It is a better measure of pacing, as pacing really is distance over time and you will need to work out both. This way you really only focus on time and let your body do the rest.

There are three race days in this program. Each marks the end of a stage, which means that provided you followed the guide you are ready, whether you feel it or not. Race days are when you do the distance at your top, possible speed, all the way. It will feel really hard but then it’s supposed to. A race is mostly mental strength. Your body can do it if your mind allows it to. So really you are training your mind to guide your body better and not listen to the “I am so tired” monologue. 

Instructions
Level I: A beginner runner. If you have never done any running before you should start with From Walking to Running program before starting this one. 

Level II: You are a regular runner, running at least 2-3 times a week. 

Level III: You are an experienced runner running every day / every other day already. 

PDF Download: http://darebee.com/running/half-marathon-training.html
#running   #fitness   #halfmarathon  ___

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2015-02-04 16:31:55 (35 comments, 120 reshares, 487 +1s)Open 

Red Warrior Workout
All warriors have the same things in common. Grit, perseverance. A high tolerance to failure. The willingness to keep on going whatever the odds and simply not give up. The Red Sonja workout is designed to help you find that warrior core within that allows you to overcome anything. 

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: Triceps, shoulders, lats, quads, calves, glutes, lower back, lower abs, hamstrings, adductors, obliques, core, cardiovascular system. 

Tips: When performing plank back kicks tense your lower abs, keeping your trunk immobile and working your glutes, hamstring and quads.

Make it better: Perform straight punches on the balls of your feets... more »

Red Warrior Workout
All warriors have the same things in common. Grit, perseverance. A high tolerance to failure. The willingness to keep on going whatever the odds and simply not give up. The Red Sonja workout is designed to help you find that warrior core within that allows you to overcome anything. 

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: Triceps, shoulders, lats, quads, calves, glutes, lower back, lower abs, hamstrings, adductors, obliques, core, cardiovascular system. 

Tips: When performing plank back kicks tense your lower abs, keeping your trunk immobile and working your glutes, hamstring and quads.

Make it better: Perform straight punches on the balls of your feet so you can twist as you punch and throw your whole body's weight behind each one.

Make it harder:  Reduce rest time to just 45 seconds between sets. 

Body types this can work for: Pretty much anyone can do this, regardless.    

Perfect for: Flame haired warrior types who have a quick temper and carry a large, sharp sword. Anyone looking for a workout that works all the major muscles of the body. 

permalink: http://darebee.com/workouts/red-warrior-workout.html___

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2015-02-03 15:55:24 (40 comments, 203 reshares, 795 +1s)Open 

30-Day Ab Challenge
For fastest results make sure you pull in your lower abdomen which performing ab-strengthening routines. This flattens the muscles and helps align them better, increasing the pull being exerted and helping to strengthen the abdominal muscle wall, faster.
poster: http://darebee.com/challenges/ab-challenge-lv2.html

30-Day Ab Challenge
For fastest results make sure you pull in your lower abdomen which performing ab-strengthening routines. This flattens the muscles and helps align them better, increasing the pull being exerted and helping to strengthen the abdominal muscle wall, faster.
poster: http://darebee.com/challenges/ab-challenge-lv2.html___

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2015-02-02 15:26:21 (35 comments, 132 reshares, 579 +1s)Open 

How to get the most out of your runs
Every time you pick up a new physical activity that requires you to move in an unfamiliar way it’s hard in the beginning but after a while your body optimizes itself to manage the load and the activity itself, becomes easier. Being an adaptive bio-machine the body is designed to recognize patterns so it catches on fairly quickly and, as you continue working, it eventually optimises all of the processes involved for a minimum energy expenditure. With running, for example, your breathing stabilises, your body develops muscle memory and it becomes easier to flow with the run. 

This is great because your form improves and running becomes second nature to you. Unfortunately, this means that your body has completed its evolution and entered its comfort zone which also means you will not progress any further. There is simply no need to continuech... more »

How to get the most out of your runs
Every time you pick up a new physical activity that requires you to move in an unfamiliar way it’s hard in the beginning but after a while your body optimizes itself to manage the load and the activity itself, becomes easier. Being an adaptive bio-machine the body is designed to recognize patterns so it catches on fairly quickly and, as you continue working, it eventually optimises all of the processes involved for a minimum energy expenditure. With running, for example, your breathing stabilises, your body develops muscle memory and it becomes easier to flow with the run. 

This is great because your form improves and running becomes second nature to you. Unfortunately, this means that your body has completed its evolution and entered its comfort zone which also means you will not progress any further. There is simply no need to continue changing if you are already capable of covering the same distance at the same pace without much effort.

That’s how most runners hit a plateau. Running the same distance at the same pace every day might be enjoyable but eventually it stops pushing your body to change and get fitter. Everything optimises: your body doesn’t burn the same amount of energy as before - it takes you fewer calories to run the same distance, you don't get faster and your endurance only lasts you until the end of the run. If you continue doing the same thing, running exactly the same run over and over again your body will optimize itself to be perfect - but perfect for this exact run only.

This is why it’s vital that you spice up your runs, run different distances in different conditions at different speeds and throw in some bodyweight training on top of that. That’s how you keep your body sharp and force it to continue changing, burn more every time and improve your speed and endurance.  

Mix it up at every opportunity: 

Endurance Running: see just how far your body can take you at your lowest speed. Endurance runs can be used for conditioning (over an hour long) and recovery (under an hour).

Speed Drills: sprinting is the best way to push your body to the next level and gain momentum. Teach your body instant response and acceleration. Do at least one set of speed drills per week and watch your body change.

Endurance + Speed: this is how you level up, first you push your body to endure long distance and then you force it into the final homerun to sprint. Make it 9/1 ration or 8/2. If you are running 10 kilometers then your last 1-2 kilometers should be done at your top speed. This is marathon training.

Fast Five: Every now and then, do a test run for 5K. Run as fast as your legs can carry you and aim to beat your previous record time every time.

Uphill: running is supposed to be challenging, if you are running on the same surface you are not getting the most out of you runs and handicapping yourself. Running is meant to be uphill and downhill and rarely level 0 – your body has to be able to deal with changes in the environment and the only way to make it stronger is to force it to adapt. Finish your runs by running up a small hill and, if you run on a treadmill, change your incline level and go up. Try it at least once a week.

Bodyweight Add-ons: when you do sprints finish them up with a double push up and double squat to break the pattern and hyperload your muscles even further. Do jump squats, jump knee tuck exercises and skipping and straight leg bound drills in between your runs to improve your acceleration and speed. 

Extra weight runs: get a pair of wrist weights, the lightest you can find, and run wearing them. Run at the same speed you normally would and see how much faster you’ll get once you take the weights off. Note: don’t wear them on your feet, it’ll screw up your landing and can potentially cause injury – only run with wrist weights and work your arms as you run.

The more variety you have in your running the better the results you’ll get. You will perform better and you’ll look better, too.

If you run every single day, make sure you run differently, challenge yourself and try different things, different routes and run under different conditions at different speeds. It’s important that you continue challenging your body and your cardiovascular system – that’s when you gain the most. Runs that are identical to each other day after day will be the only runs your body will become able to do and you are just wasting its potential. Break away from the pattern and liberate yourself.

permalink http://darebee.com/running/get-the-most-out-of-your-runs.html
#fitness   #running   #weightloss   #endurance  ___

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2015-01-28 15:14:30 (69 comments, 190 reshares, 813 +1s)Open 

Gladiator Workout
Gladiators were fierce people. To survive they required good core stability and strength followed by excellent ballistic movement capability. If you’re ready to leap into the arena and battle to the death, for the glory of combat, then this workout is a good way to prepare. 

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: shoulders, calves, triceps, quads, lower abs, lateral abs, core. 

Tips: This is a workout for strength and endurance. There is no rest between the exercises so make sure you maintain the intensity of your performance. 

permalink: http://darebee.com/workouts/gladiator-workout.html
#workout   #workoutwednesday   #fitness  

Gladiator Workout
Gladiators were fierce people. To survive they required good core stability and strength followed by excellent ballistic movement capability. If you’re ready to leap into the arena and battle to the death, for the glory of combat, then this workout is a good way to prepare. 

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: shoulders, calves, triceps, quads, lower abs, lateral abs, core. 

Tips: This is a workout for strength and endurance. There is no rest between the exercises so make sure you maintain the intensity of your performance. 

permalink: http://darebee.com/workouts/gladiator-workout.html
#workout   #workoutwednesday   #fitness  ___

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2015-01-23 13:38:41 (46 comments, 127 reshares, 681 +1s)Open 

Berserk Workout
Add something extra in your training routine, a deeper dimension that taps into your secret source of power, the thing that makes you go incandescent when you have to face an Apostle. No self-respecting Merc, former member of the Band of the Hawk can accept to be anything than the very best, when it comes to physical training. The Berserk workout will make sure that when it comes to wielding the Dragonslayer, your body will be more than just up to it.  

Instructions: Split the total number of 100 reps per exercise into manageable sets until you have completed all 100 of each. You can spread it throughout the day on Level I, you should do the whole workout in one go (with split sets) on Level II and on Level III you repeat do the entire thing with as fewer sets as possible twice a day e.g., in the morning and then in the evening.

What it works:... more »

Berserk Workout
Add something extra in your training routine, a deeper dimension that taps into your secret source of power, the thing that makes you go incandescent when you have to face an Apostle. No self-respecting Merc, former member of the Band of the Hawk can accept to be anything than the very best, when it comes to physical training. The Berserk workout will make sure that when it comes to wielding the Dragonslayer, your body will be more than just up to it.  

Instructions: Split the total number of 100 reps per exercise into manageable sets until you have completed all 100 of each. You can spread it throughout the day on Level I, you should do the whole workout in one go (with split sets) on Level II and on Level III you repeat do the entire thing with as fewer sets as possible twice a day e.g., in the morning and then in the evening.

What it works: Shoulders, triceps, core, abs (Rectus Abdominis), biceps, glutes, quads, front hip flexors, cardiovascular system. 

Tips: When performing lunges make sure your body is upright and you are not leaning forward. This places your body weight directly over your hips bringing both your hip flexors and pelvic muscles into play. 

Make it better: Do the push ups as fast as you can. It uses up your muscle's stored glycogen levels and works them explosively helping build up some fast twitch-action muscle fibre. 

Make it harder:  When executing squats go down to a perfect 90-degree angle, each time. It hyperloads the muscles on your legs and makes the exercise harder which also means your legs will become stronger, faster. 

Body types this can work for: Mesomorphs (who put on muscle easily) seem to always have an easier time with strength-building exercises but that's no reason to think this is not for you. Ultimately exercise is there to challenge your body and when you do something your body find's naturally hard you tend to gain the most. 

Perfect for: Mercenaries out to fight Apostles and restore the Balance in the world.

permalink http://darebee.com/workouts/berserk-workout.html
#fitness   #workout   #berserk  ___

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2015-01-20 19:21:16 (107 comments, 449 reshares, 1227 +1s)Open 

How to Get Rid of the Belly
Prolonged periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage, fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can get into the main vein that supplies and delivers blood to our liver and then end up in our bloodstream raising our cholesterol levels. So apart from being visually unappealing it can also cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance which then leads to type 2 diabetes. All and all it’s not a pretty picture, on the inside or on the outside.

The fat in this area is often the last one to go because its storage is a safety feature of sorts. The body sees it as a reserve needed to ensure our survival for when times are tough and food is scarce. Thes... more »

How to Get Rid of the Belly
Prolonged periods of inactivity and a diet high in saturated fat and high sugar lead to visceral fat storage, fat in our midsection that surrounds our internal organs. Some of the fat from the fat cells in that area can get into the main vein that supplies and delivers blood to our liver and then end up in our bloodstream raising our cholesterol levels. So apart from being visually unappealing it can also cause a variety of health issues like increased blood pressure, hormonal imbalances, cardiovascular disease and insulin resistance which then leads to type 2 diabetes. All and all it’s not a pretty picture, on the inside or on the outside.

The fat in this area is often the last one to go because its storage is a safety feature of sorts. The body sees it as a reserve needed to ensure our survival for when times are tough and food is scarce. The subcutaneous fat that we carry under our skin that leads to cellulite in women and saggy thighs in men, is a lot easier to get rid of as it is part of our primary fat stores but visceral fat is reserved for dire circumstances and is only accessed when there is nothing else left to burn.

When we are in our prime our bodies try to plan ahead and save up extra resources for a rainy day, for when we are not as agile, less successful at hunting and are unable to feed ourselves regularly. As we age, we reserve more and more visceral fat rather than the subcutaneous type gaining a belly that only grows bigger the older we get.

The bad news is that we can’t target any of these reserves specifically, there is no way to pick where we are going to lose fat from. We can’t target it with exercise or dieting, our bodies always lose overall body fat and only when they are done shedding it everywhere else will they access the fat they have reserved in problem areas like our bellies.

Exercise for belly fat loss

Since we can’t target our bellies specifically no amount of crunches or other ab specific exercises will help us burn reserves there faster. It doesn’t matter how much muscle we put on in a specific part of the body, we burn body fat in an overall way.

This means that in order to get rid of the belly you have to do exactly the same training you would do if you wanted to lose weight in general, once you are low or out of other extra fat reserves to burn you will begin to burn visceral fat in your midsection and every other problem area you have.

The best way to dig into those stubborn fat reserves is through a combination of cardio, high burn and HIIT workouts. The sheer variety of each, longer burn and/or higher intensity will eventually force your body to part with the fat and trade it for quality muscle instead.

The belly bulge

Exercise helps you burn fat all over your body but it does build muscle in a particular area, depending on the exercise. If you ignore cardio and concentrate on the ab work exclusively instead of burning the fat you need to burn you will end up with a belly bulge. What happens is when you gain muscle and you still have extra fat reserves in your midsection the muscle tightens up and pushes those fat pockets out visually making the situation look even worse than before. The amount of energy ab exercises burn is not enough to make a larger impact. Imagine squeezing a rubber ball in your hand with your fingers held a little apart and you’ll get the idea of the effect.

That’s why it’s recommended that you concentrate on cardio instead of ab work in general. You can still do some ab exercises especially if your end goal is having strong abdominal wall or a six pack but avoid making it the center of your training, cardio should be what you focus on. Cardio and staying active throughout the day - the more you move the more you burn.

Slow and steady for permanent results

Adopting an active lifestyle and cutting out high sugar high saturated fat foods will eventually lead to a flat and healthy stomach. It takes patience and patience is vital in this case. If you rush it and force your body to lose fat faster than it’s comfortable with it will not have time to adjust - the skin cells will not adapt to the change and you’ll end up with a hanging sack for a stomach which cannot be fixed after that without a surgery. Sudden changes to your lifestyle, extreme physical and dietary conditions will also make your body panic and switch to emergency mode lowering your metabolism and conserving anything extra you may eat reserving everything and anything it can to ensure, from its point of view, your survival.

Fast weight loss is temporary weight loss exactly because of that. The only way to get permanent results is to introduce conditions you can then maintain for the rest of your life. Small changes introduced gradually in your lifestyle will make a big difference in the long run. Do anything too extreme and you’ll end up with more weight than you started off with the moment you relapse or stop your training and dieting regimen.

Plan of Action

Do cardio and high burn workouts but make sure you change things up. Our bodies adapt to any monotonous training and optimise for the minimum energy expenditure = fat burn. The trick here is to keep your regimen fresh: do HIIT (high intensity interval training), jogging and sprints, bodyweight circuits and strength training. The more confused your body is the better the results you’ll get. Implement regular daily exercise into your life and make it your goal to complete at least one routine each day even if it’s just a few sets.

Reduce portion sizes. Not everyone can afford to eat healthy with fresh fruit and vegetables daily not to mention fresh seafood or better quality oil, most of us have to settle for “healthier”. The easiest way to do that is to make small adjustments to the quality of food and reduce portion sizes. Even eating pasta and rice in small amounts will lead to fat loss in the long run. These things can always be spiced up with eggs or microwaved vegetables from frozen like carrots, broccoli and cauliflower, peas and green beans. Ditch sugar rich ketchups and butter based sauces and watch your belly melt away.

Take mental breaks and take time off. Stress may just as well be the source of all evil. We eat more when we are stressed for comfort and we can’t process the food we eat properly either. The easiest way to deal with stress is to take some time out and detach from a problem or stressful situation for a few minutes. Take a break and play a quick game on your mobile or browse a website like Imgur for an instant mood boost, switch to a different activity or better yet do a quick micro workout - drop down and do 10 burpees followed up with 10 jumping jacks. It often only takes a few minutes to de-stress and then feel and function better for the rest of the day.

Getting rid of a belly takes patience and regular work, better choices on a daily basis and keeping cool at all times. It takes work, sadly, there are no shortcuts that will give you permanent results but it’s worth the trouble.

#fitness   #weightloss  
permalink: http://darebee.com/fitness/how-to-get-rid-of-the-belly.html___

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2015-01-14 14:26:14 (42 comments, 155 reshares, 723 +1s)Open 

Fremen Workout
When you're destined to be amongst the best fighters in the Universe from birth, physical fitness is a way of life. The Spice will make that life long but just how awesome it will be is entirely down to you. Life on the desert planet is naturally harsh. The environment demands strength, endurance and the ability to survive and succeed on relatively few resources. Muscles have to justify every gram of their existence so there is no point having bulk when what you really need is strength. This is a workout worthy of a Sandworm Rider. Designed to build up core strength and dense muscle it's just the ticket for those whom Shai Hulud favors. 

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,... more »

Fremen Workout
When you're destined to be amongst the best fighters in the Universe from birth, physical fitness is a way of life. The Spice will make that life long but just how awesome it will be is entirely down to you. Life on the desert planet is naturally harsh. The environment demands strength, endurance and the ability to survive and succeed on relatively few resources. Muscles have to justify every gram of their existence so there is no point having bulk when what you really need is strength. This is a workout worthy of a Sandworm Rider. Designed to build up core strength and dense muscle it's just the ticket for those whom Shai Hulud favors. 

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, triceps, chest, core, lateral abs, shoulders, glutes, lower back. 

Tips: To increase muscle density and promote greater strength with less bulk perform the wide grip push-ups to a slow count of ten on the way down and a slow count of ten on the way up. This engages the entire muscle length and speeds up the strength-building aspect of the exercise. 

#fitness   #workout   #dune  
permalink: http://darebee.com/workouts/fremen-workout.html___

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2015-01-08 14:26:42 (36 comments, 170 reshares, 681 +1s)Open 

Zombie Survival Workout
When the Zombie Apocalypse comes what will determine whether you join the Walkers or end up joining the rugged bands of humans will depend on your speed, agility and lower-body strength. Survival here requires speed, strength and endurance. You need to be able to run fast, run long, jump high and be capable of doing it all, all over again as a fresh flesh-rending horde appears around the next corner.

Whether you go for the theory that zombies plod along after flesh or run like Gazelles in a pack the only thing that is certain is that those who will survive the onslaught are not going to be slow on their feet.  
Instructions: Repeat each move for 20 seconds with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5, 7 or 10 times depending on your fitness level or whether you would like to end up being... more »

Zombie Survival Workout
When the Zombie Apocalypse comes what will determine whether you join the Walkers or end up joining the rugged bands of humans will depend on your speed, agility and lower-body strength. Survival here requires speed, strength and endurance. You need to be able to run fast, run long, jump high and be capable of doing it all, all over again as a fresh flesh-rending horde appears around the next corner.

Whether you go for the theory that zombies plod along after flesh or run like Gazelles in a pack the only thing that is certain is that those who will survive the onslaught are not going to be slow on their feet.  
Instructions: Repeat each move for 20 seconds with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 5, 7 or 10 times depending on your fitness level or whether you would like to end up being eaten or not.

What it works: Quads, calves, front hip flexors, adductors, side hip flexors, obliques (lateral abs), shoulders, lower abs, glutes, lower back, aerobic performance (VO2 Max), cardiovascular system. 

Tips: When performing side leg raises make sure your feet are pointed parallel to each other and you're not turning the toes of your foot on the leg you are raising, towards the ceiling (you work an entirely different set of muscles then as your quads kick in and the exercise loses its effectiveness). 

Make it better: Raise your knees to waist height when running on the spot and land and take off only from the balls of your feet for added intensity. 

Make it harder:  Perform side leg raises without holding onto anything for balance and without dropping your trunk towards the floor every time you raise your leg - it activates your core. 

Body types this can work for: This is another all-rounder type workout for anyone who wants to increase their aerobic performance. Having said that endomorphs with their heavier mass will find this a little harder to do than ectomorphs but that is simply a functionality issue. 

Perfect for: Those who want to stick around a little longer after the Zombie horde descends. Anyone who is looking to push their aerobic capacity a few notches higher and hasn't got time to go for a run. 

permalink: http://darebee.com/workouts/zombie-survival-workout.html
#workout   #zombieapocalypse   #walkingdead___

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2015-01-04 16:02:34 (58 comments, 182 reshares, 760 +1s)Open 

Total Abs is an ab tone and definition oriented program based on some of the best no-equipment ab exercises. This is a complete 30-day ab builder from the ground up: the program includes exercises for definition, strength, agility and core power as well as lower back stretching days for better posture that's often overlooked with ab training.

DOWNLOAD: http://darebee.com/programs/total-abs.html

The days are carefully balanced to take you from easier to harder sessions and back again, some routines are dynamic and some are static and others can be spread throughout the day. For better results and better definition, better posture and reduced body fat % (uncover your abs) combine this program with 30 Days of HIIT Advanced and Ab Diet Mealplan.

#fitness   #workout   #abs  

Total Abs is an ab tone and definition oriented program based on some of the best no-equipment ab exercises. This is a complete 30-day ab builder from the ground up: the program includes exercises for definition, strength, agility and core power as well as lower back stretching days for better posture that's often overlooked with ab training.

DOWNLOAD: http://darebee.com/programs/total-abs.html

The days are carefully balanced to take you from easier to harder sessions and back again, some routines are dynamic and some are static and others can be spread throughout the day. For better results and better definition, better posture and reduced body fat % (uncover your abs) combine this program with 30 Days of HIIT Advanced and Ab Diet Mealplan.

#fitness   #workout   #abs  ___

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2015-01-02 15:43:26 (91 comments, 518 reshares, 1235 +1s)Open 

How to lose weight
In order to get fit and then stay that way you need to understand how the process works. It’s not magic and it's not rocket science, it’s logic - more specifically your body’s logic.

There is a certain number of fat cells in a fully developed human body which is fixed by eating habits during childhood and adolescence. The number of fat cells then stays the same during one’s adult life. The body uses those cells like pockets to store compressed energy = fat. It will not access these cells if it has plenty of energy available from other sources, like the previous meal. 

The fat stored in the fat cells is then reserved for when we do need it in case of starvation or for when we are unable to hunt and gather. This was a great self-preservation mechanism that was meant to ensure our survival at a time in our evolution when food was scarce. This isno longe... more »

How to lose weight
In order to get fit and then stay that way you need to understand how the process works. It’s not magic and it's not rocket science, it’s logic - more specifically your body’s logic.

There is a certain number of fat cells in a fully developed human body which is fixed by eating habits during childhood and adolescence. The number of fat cells then stays the same during one’s adult life. The body uses those cells like pockets to store compressed energy = fat. It will not access these cells if it has plenty of energy available from other sources, like the previous meal. 

The fat stored in the fat cells is then reserved for when we do need it in case of starvation or for when we are unable to hunt and gather. This was a great self-preservation mechanism that was meant to ensure our survival at a time in our evolution when food was scarce. This is no longer the case of course. We may no longer have to ‘hunt’ further than the shelves of our local supermarket in order to get access to an abundance of food but our bodies did not get the memo and they still stockpile and reserve every single bit we have not used up – just in case it is needed in the future. As a result we have to diet and exercise so we can keep these fat reserves at a healthy level. 

How does exercise work

The entire purpose of exercise is to add extra energy expenditure to your normal day. The reason we need to actively think about exercise now is because our lifestyles have changed drastically from what they used to be – we move less than ever, if at all and everything is optimised for the absolute minimum energy expenditure. We drive everywhere, we take elevators and escalators and even our meals are being delivered to our doorstep. Much has changed since the hunter-gatherers days when we had to run miles and fight hard to catch our food, but we still own the same bodies our ancestors did.  

We gain too much weight and the mechanism that is designed to safeguard us is killing us because, sadly, the evolution hasn’t caught up with our technological progress just yet.

The science

When we are active our metabolism speeds up because we have higher energy needs. The body then begins to use up fuel. Whatever you may eat ultimately combines with oxygen to give three chemical compounds: water, carbon dioxide and adenosine triphosphate (referred to as ATP). Some ATP is stored natively in the muscle and it’s available to burn at short notice (which is why our muscles can exert a lot of force without having to warm up or having to wait for our breathing to get deeper and our oxygen supply to the bloodstream to increase). The ATP stored in the muscles does burn out quickly which then means that our bodies, in order of priority access: 

carbohydrates - stored as blood glucose, liver glycogen and muscle glycogen. 
fat - stored in the bloodstream, in the muscles and finally in the body as subcutaneous fat.
protein - which is muscle tissue. 

Every time we take a deep breath during exercise this process takes place deep inside our body. When we exhale the carbon dioxide we exhale is basically a by-product which contains the real weight (i.e. the fat) we lose, converted into CO2. If you ever wondered how fat leaves your body - you literally breathe it out.

Exercise for fat loss

You realize now that all exercise works. You can pretty much do any kind of activity you enjoy and follow a regimen you like whether it’s free-weights or bodyweight training, running or cycling, yoga or dance, boxing or martial arts and you will get extra energy expenditure to burn the reserves. 

How much you burn per session will depend on how hard you work, your current fitness level, your age - the older you are, the more the preservation systems work overtime, and how much muscle mass you carry. How often you vary your training will also play a role.

Option 1: Bodyweight / Cardio

Any training session that raises your heart rate and gets you out of breath is considered a cardio workout. You can do anything in a cardio way - even lift weights if you do it fast enough. Speed anything up just enough for your body’s cardiovascular system to get engaged and you’ll get into a high burn zone when your body is naturally using up more resources in a short period of time. 

Without any additional fuel (food) it’ll start digging into the reserves (fat cells) during your session and keep on burning slightly higher for a while after - speeding up your metabolism. 

How to: Put a high paced workout together yourself or pick one ready. Get a maximum burn from the power-three:

High Knees: running on the spot bringing your knees fairly high, one single minute of this exercise will push you out of your comfort zone.
Jumping Jacks ( aka Star Jumps): the ultimate cardio move for high burn from your childhood. It still works.
Burpees: works your whole body and push your VO2 to the max. 

Even push-ups and squats can be used for cardio provided you do them fast enough, so your options are limitless. Use a set number of reps per exercise or go for time and try to beat your own stats every single time turning it into a HIIT (high intensity interval training) session. 

Show up for your sessions and do your absolute best whatever it might be on the day. The more you work, the harder you work - the more energy you use up. At the end of the day it’s all about energy in - energy out, provided you don’t also reward yourself with extra snacks you will see results in the way you look and feel. 

Option 2: Cardio / Running

Running is a traditional cost-effective cardio option - all you need is a route and a pair of trainers and you are ready to go. Being extremely physically demanding it takes tremendous energy expenditure and it can help you jumpstart your weight loss journey. 

In the beginning, especially if you are not used to it, it will be challenging and you will find yourself out of breath and gasping for air and that’s perfectly normal - everybody goes through that. It will become easier with every next run and eventually, even your second nature. No matter what shape you are in right now you can become a regular runner. 

How to: The easiest way to start is to follow a beginner program or pick a route and explore it, see how far it will get you. Start small and keep on challenging yourself to greater distance and faster speeds and make sure you keep your regimen fresh to keep advancing.

Running for weight loss has to be varied and modified to avoid a pattern your body can recognize and adapt for. If you feel you are breezing through your run, you are not out of breath by the end of it - your body has optimized for it and it’s time to mix things up. That’s how you avoid hitting a plateau in your running abilities and weight loss aims.

Big Thighs: Acceleration requires power, power comes from muscle so if your ultimate goal is weight loss longer runs will help you streamline your body and make it thinner. If you have thick thighs long slow runs (over 45 minutes) at a comfortable pace or jogs will help you get rid of the bulk. 

Option 3: Strength Building

Cardio is not the only way to lose weight, lifting weights or doing strength oriented bodyweight training is another option especially if you eventually want to have more defined muscles or simply don’t like the “cardio” part of working out.

We all have muscles but we all carry a different amount, the more we carry - the more we burn. Muscles are extremely high maintenance and will make your body burn more energy throughout the day and double during a normal training session when naturally compared to someone with lower muscle mass. 

The more muscle you gain the more fat you lose as you exercise and just go about your day = your every move uses up more energy. So, lifting weights or doing any other kind of strength training will not just help you get stronger but also trimmer and fitter. 

How to: Strength training can be done at the gym or at home using equipment or your own body weight. Push-ups, pull-ups and squats at home will get you started, adding some basic home equipment like dumbbells and a sandbag will take you even further. Regularly lifting or moving heavy things around - boxes filled up with books or furniture will force your body to gain muscle strength and waste energy from the fat cells when it’s out of other sources. 

Do something that requires strength long enough and regularly enough and your body will be forced to change. Strength training for 30-40 minutes every day will make your muscle mass go up and your energy needs will too. This means that you will need more energy to go about your day than you needed before so if you required 1800 calories per day to function before you will now need 2200-2500. If you eat less than that your body will start turning to your secondary fuel tank for energy - your fat cells. 

Bulk tip: Strength training alone will not give you bulk, not without a high protein diet, the most it will do is give you tone. Due to lack of testosterone women can’t get bulky doing strength training either. In order to build muscle the human body requires quality muscle building material - protein, and a lot of it.

Training intensity

Increasing the reps and the length of your training is one way to get more out of your workout but it also means you’ll be spending more time training which is not always an option. Sometimes the only way to fit in more exercise and benefit more from it is to up the intensity of each workout.

It’s simple: go for time and make it your goal to beat your numbers each time at each session. You will always stay challenged: you will burn more and then you’ll continue burning higher throughout the day.

That’s why HIIT (high intensity interval training) is so popular amongst people with busy lifestyles. It lets you burn higher in a shorter period of time and then continue burning slightly higher hours later due to a speeded up metabolism. It does require you to work at the absolute limit of your current abilities - a comfortable pace is not an option here.

A long steady burn, like long runs or casual but constant daily exercise is another way to get that energy expenditure. It’s all down to your goals and circumstances. Some people can only get 30 minutes of training per day, others can only train throughout the day and the lucky ones can fit a two hour session in. The ones who can dedicate more time in total to exercise will benefit the most but it doesn’t mean we shouldn’t even try and fit in as much as we can each time.

Variety is key

The worst thing you can do when you exercise for fat loss is stick to one thing and one thing only. Our bodies are smart, they adapt and they adapt quickly. What was a challenge yesterday will be a lot easier to do today and tomorrow it will be a breeze. That ability helps us tremendously in our day-to-day life but when we train to gain, or to lose in this case, this becomes a problem.

The more your body is used to the same exact activity, the less you gain and less energy it wastes performing it. You burn fewer calories each time you do it and eventually you hit a plateau.

So, if you are training for fat loss variety is key. The easiest way to vary your training is to do a different kind of training every time and avoid having a clear pattern your body can recognize. 

The same workout can be done differently, too:
-   Reduce rest time
-   Increase number of sets
-   Increase number of reps
-   Do it faster (high burn)
-   Do it slower (strength building)
-   Modify exercises to make them more challenging

You can do sports, you can do bodyweight and cardio, HIIT workouts, running and sprinting in a mix. The more confused your body is the more you gain from each session and the more energy you burn in the process forcing your body to dig into the fat reserves and let go of the extras. Energy in - energy out, exercise is that extra “out”, combined together with reduced portion sizes to limit the “energy” in you get the winning combination for weight loss and healthy weight maintenance. 

#fitness   #weightloss   #weightlosstips  
http://darebee.com/fitness/how-to-lose-weight.html___

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2014-12-30 14:20:25 (56 comments, 149 reshares, 604 +1s)Open 

30 Days of HIIT Advanced is a 30-day high intensity interval training weight loss oriented program. It consists of time based HIIT routines designed to challenge you independently of your fitness level.

It's 100% bodyweight based, requires no equipment and can be done in the comfort of your home - but that's where the "comfort" part of this program ends. Every HIIT routine in this program is meant to push you out of your comfort zone, force your system to adapt and do it fast shedding all of extra weight that is holding you back.

Each workout consists of 1-3 minute rounds during which you have to go as fast as you can every single time. If you feel you are slacking off - pick up the pace, that's when you benefit the most. It's only 30 days but it will be a challenge. If you make it through, when you make it through, you will own a new body.
... more »

30 Days of HIIT Advanced is a 30-day high intensity interval training weight loss oriented program. It consists of time based HIIT routines designed to challenge you independently of your fitness level.

It's 100% bodyweight based, requires no equipment and can be done in the comfort of your home - but that's where the "comfort" part of this program ends. Every HIIT routine in this program is meant to push you out of your comfort zone, force your system to adapt and do it fast shedding all of extra weight that is holding you back.

Each workout consists of 1-3 minute rounds during which you have to go as fast as you can every single time. If you feel you are slacking off - pick up the pace, that's when you benefit the most. It's only 30 days but it will be a challenge. If you make it through, when you make it through, you will own a new body.

download: 
http://darebee.com/programs/30-days-of-hiit-advanced.html

#fitness   #workout   #hiit   #newyear  ___

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2014-12-29 20:14:43 (33 comments, 148 reshares, 567 +1s)Open 

12 Daily Microworkouts
poster: http://darebee.com/microworkouts.html
#fitness   #workout   #microworkouts  

12 Daily Microworkouts
poster: http://darebee.com/microworkouts.html
#fitness   #workout   #microworkouts  ___

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2014-12-28 15:35:12 (92 comments, 379 reshares, 1051 +1s)Open 

How to Build Muscle
The only time your body changes and gets leaner or bigger is when it has to. The body is a bio-machine designed to adjust and optimize itself for survival so every single thing you do influences that change. If the conditions dictate it, it will get stronger, bigger and more durable simply because it makes it easier for it to cope with the load. For your body it’s all about conserving energy - it’s easier for you to move stones, pull yourself up cliffs and chop down trees if you have the arms for it. 

Of course, these days very few people need to do that on a daily basis so in order to look the part we imitate those conditions. With regular training and out of your normal range, load you will let your body know that it has to change to fit the bill. It’s just way too taxing for it to remain the same if your daily routine demands it to be stronger. That’sthe logi... more »

How to Build Muscle
The only time your body changes and gets leaner or bigger is when it has to. The body is a bio-machine designed to adjust and optimize itself for survival so every single thing you do influences that change. If the conditions dictate it, it will get stronger, bigger and more durable simply because it makes it easier for it to cope with the load. For your body it’s all about conserving energy - it’s easier for you to move stones, pull yourself up cliffs and chop down trees if you have the arms for it. 

Of course, these days very few people need to do that on a daily basis so in order to look the part we imitate those conditions. With regular training and out of your normal range, load you will let your body know that it has to change to fit the bill. It’s just way too taxing for it to remain the same if your daily routine demands it to be stronger. That’s the logic behind the entire process. Now that you know how it works, you can make it work for you.

Training for muscle mass

If you want strength and the muscles that come with it you have limitless options. After all, it’s all about simulating the lifestyle of a mountain man. You can use your own bodyweight, free-weights or specialized equipment at the gym if you can afford it. 

It really comes down to what you have access to. Any way you choose to train will get you results provided you put in the time and you keep on challenging your body. 

Option 1: Bodyweight training

Bodyweight training works several muscle groups all at once, it doesn’t require any equipment and can be done anywhere, anytime. You harness the gravity of the earth and your own weight and make them work against one another. It’s harder for a beginner because there is no way you can adjust the load, you weigh as much as you weigh, but on the other hand it never stops challenging you.

Bodyweight training is adaptive - you don’t need to progressively increase the weight, your body does it for you. The stronger you get, the heavier you body becomes. It’s an adaptive way to train and it gives you a high quality muscle system that is trained to work in unison.

The best bodyweight exercises for strength are:
pull-ups: work your back and biceps;
push-ups: work your chest and triceps;
lunges: work your quads and calves;
squats: work your glutes and quads.

How to: Put together your own routine by making a list of strength oriented exercises and perform them every day 10-12 reps each in a set. Increase the number of reps and/or sets the moment it gets easier. Alternatively pick a few strength oriented workouts from our collection and rotate them every week. 

No matter what you do eventually the same routine becomes less and less effective - if your body can deal with the load it no longer needs to change. That’s why variety is key here. Increase the number of reps or sets, perform an exercise slower or add wrist and ankle weights or any other equipment. The more variety you have in your training, the better. You want to keep your body guessing and you want to keep it challenged at every turn - that’s when you benefit the most. 

What to expect: Due to its adaptive nature you can’t get as huge as a mountain. Bodyweight training will give you an athletic, strong body, big arms and legs, wide chest and back but it will not give you body-builder sized muscles.

Option 2: Gym equipment training

Using gym equipment isolates a muscle group and places it under individual stress that forces it to change faster. It’s fairly monotonous training that doesn’t need much imagination, the moment you can do something you raise the resistance weight on the machine. Most gym equipment normally has a little sticker on the side that tells you how to use it and what muscles it will work. It’s pretty straightforward. 

How to: Pick several stations, usually between five and seven, and move from one to another. Set the weight resistance for each to a manageable load. Don’t set it too high and don’t set it too low, either, you should be able to do at least 10 repetitions before you can’t repeat it anymore. Perform at least 3 sets of 8-12 reps at each station and move on to the next one until you have visited them all. 

What to expect: Gym equipment training will give you size and strength but it is in size that you will see the best results. 

Option 3: Free-weight training

Free-weights work similar to the gym equipment, they also hyperload a specific part of your body but they also engage other supporting muscle groups e.g., when you do bench curls your core, back and calves are also engaged. It’s a comfortable middle ground between the machines and bodyweight training because it gives you the best of both. Having at least a pair of dumbbells at home is often a good move simply because you can add it to your bodyweight routines and get that bit of extra size that bodyweight training on its own is reluctant to give you. 

Lifting light weights: Light weights create bulkier muscles because they flush them with blood, get them pumped up and increase their mass. If you want to have bigger muscles, faster, repetitively lifting light weights will do it for you: lift within a very comfortable range in weight and number of reps (for example, if you can curl a 15kg dumbbell ten times you may want to try just 8kg or 10kg at the most and double the number of curls you do.) You rinse and repeat until you can’t any more. 

Lifting heavy weights: Heavy weights are transformational. They put your body under stress because they are at the very limit of what you can lift. By repeatedly making your muscles lift heavy weights you are forcing them to shred and remake themselves. While there will be a small increase in bulk with heavy weights you get a large increase in strength. Muscles become denser, the tendons where they attach to the bone, thicker and stronger. 

How to: Pick several exercises and do each one 3 times, 8-10 repetitions each set with a 60 second rest in between sets. If you’re training for size go for lighter dumbbells and lift to muscle failure. If you want to see quick gains in strength pick the ones you can just barely lift. 

What to expect: Free weights will give you size and strength. Using them does not give results as fast as using stationary gym equipment but you end up with better synced muscles. 

Option 4: Go Combo

Free weights and bodyweight training can be combined - as a matter of fact they go very well together and give you better and faster results especially if your goal is muscle building.

A set of dumbbells will complement any of the visual workouts we have here. 

Cardio or no Cardio

If your body needs to endure and carry you for miles and miles (running) it’ll shed everything unnecessary - fat and muscle, alike. If you run long distance you can’t have large muscles, it’s unsustainable. If you are training for size any running you do has to be limited to short distance (to 2 miles / 3 kilometers) and sprints. 

You may not realize it but you might be doing endurance walking already if you cover long distances during your normal day. Review your daily routine outside your workout regimen if you are training for size and make sure you are not.

Full body or muscle targeted training

It’s really a matter of preference how you train, whether you prefer to train legs one day, arms and chest another and abs the next. Muscle-targeted training is especially handy when you are training at the gym and with all the choices of equipment that’s usually available you want to hit as many machines as possible in one day without spending four hours there. You can spread your training throughout the week letting one muscle group work while the others recover and then rotate. 

You can also work full body and go from a hard session to an easy recovery session and back. That way you can train your entire body as a whole and develop better quality muscle. Since bodyweight training often already targets several muscle groups all at once it usually makes sense to do full body workouts each time and recover on the fly as you go from one exercise to the next. Doing full body workouts also gives you flexibility in your training - if you miss a day your entire schedule is not screwed up. 

These are two different ways to train and it largely depends on which you prefer more and the type of training you are doing. Even with bodyweight training you can mix it up and focus on something in particular like your arms and back from time to time.

permalink: http://darebee.com/fitness/how-to-build-muscle.html
#fitness   #musclebuilding   #trainingtips  ___

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2014-12-27 22:00:47 (38 comments, 184 reshares, 706 +1s)Open 

Workout of the Day: Five Minute Plank Workout
What it works: abs, chest, glutes, lower back, core.
#fitness   #workout   #abs   permalink:
http://darebee.com/workouts/five-minute-plank-workout.html

Workout of the Day: Five Minute Plank Workout
What it works: abs, chest, glutes, lower back, core.
#fitness   #workout   #abs   permalink:
http://darebee.com/workouts/five-minute-plank-workout.html___

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