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Neila Rey has been at 2 events

HostFollowersTitleDateGuestsLinks
Daria Musk3,624,207FIRESIDE HANGOUT CONCERT 2014-12-06 23:00:00268 
Daria Musk3,624,207*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 00:00:00390 

Neila Rey has been shared in 138 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
EDZUL FREDY KRISNAWAN0Masukan  ·  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 05:18:08326000
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 19:56:54357032
martin shervington940,136Circle 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 17:47:3319316124
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 06:57:474625912
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 07:57:1849818716
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 00:03:104816058105
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
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 21:02:375018510
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 14:33:28370432
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 12:40:37472191320
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 13:22:33500434
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 13:22:18397181425
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 01:31:04483514886
Jan Havrda44,300ENTERTAINMENT CIRCLEHappy New Year EditionHave fun, see beauty et carpe diem!2014-12-31 14:15:02361431354
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 01:24:19491195728
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 22:26:52493604492
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 01:33:12488525492
Technology-Hub.Net0  #marketing   #sharedcircles #circleshare #socialmedia #socialmediamarketing  Share this amazing Circle of wonderful People!!To Grow your network with Us2014-11-20 12:23:13501000
IBoom Media Circles9,049This makes #snowballcircle share number 5. Out of the 1st 4 we gained the world record and averaged 623 shares per post.Also I gained 8,000 followers in a week and engagement went up 300%.You want in? Simple.1. ADD the circle to yours.2. Plus the post3. Comment on the post4. SHARE the post.Easy right?Now if you ever need Social Media branding for ANY network and I men any contact us at www.iboommedia.com currently a 7 to 14 day waiting period. During that time fill in all your info for us to research. Packages start at 500 to 15,000 per month.We have clients that are the best in the world at what they do so if you feel the need to look that up have fun!Let's SHARE this baby!+Raffaele Romeo Arena +Best Circles Unlimited +Crazy Circles +Best Circles Unlimited +Circle Boss +Jmhhacker Circle Share +Shared Circles Magic G+ +Team Circle Share +Shared Circles on G+ +CircleCount +Bernd Hau +Mariko +Amig Von Hallen +Brandon Leibowitz +Daniel Stock +2014-11-15 02:49:22359178875987
Jan Havrda41,722ENTERTAINMENT CIRCLEComet landing editionBest photos on G+, fun, gifs, inspiration and motivation#Entertainment   #Fun   #Gifs   #November2014-11-13 17:00:2034510615
Rich Bradford23,482Where are we? Version 13? Let's Rock G+!! Let's grow your network with version 13 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-11-03 22:19:10474171433
AUTO 57Hope that you have been having a great week on Google+. Thank you for sharing and promoting this and for connecting up with all the great accounts I have included. Great With This Cilcle!!, *********************************************************************Boost your visibility on Google+ - Share the circle!Boost your visibility on Google+ - Share the circle!To be added to the Circle you have to do these simple steps:1 Include me in your circles2 Click add people and create your circle3 +1 this circle4 Publicly share this circle to public, your circles and extended circles. ( dont forget share the circle and include yourself )5 If possible, leave a comment on this circle so I know you have done the three steps above (I say "if possible" as my circle comments more often than not hit the 500 comment limit).6  So I can easily find your share, always publicly share my original shared circle. You'll know if you're sharing the original one because you won't see "Jason Levy originally shared" above here. If you do see it, click on "originally shared" and it will bring you to this post.*********************************************************************#circle #circleshare #circlesharing #circles #circleoftheday #circlemeup #circlemenow #bestcircle #bestcircleshare #megacircle #bigcircle #bigcircleshare #funnyvideo #funnyvideos #funnyvideosyoutube #funnyvideoclips #funnyvideooftheday #circle #circleshare #circlesharing #circleshared #share #sharedcircles #sharedcircleoftheday #engagers 2014-11-03 14:39:32330223
Media Shower3,772A great follower circle!ATTENTION! +IBoom Social Media  +IBoom Media  is launching a #Snowballcircle share.Our prior 2 circle shares currently HOLD the World Record for Most shares! Number 1 and 2! I have included 354 lucky people for this one!For Social media services of any kind reach out to www.iboommedia.comSO to stay in this circle or TO BECOME a part of it in the future it is SIMPLE!ADD the circle to your account!Plus the Post!Make a comment stating you wish to be added!Then Share the post!If you do this you WILL be added in the World Record Circle Share forever!For those of you that think it is no big deal....well your loss!So let's get to it and BREAK some Records!www.iboommedia.com #sharedcircles    #snowballcircle #jmhhacker #publiccircle #growthcircle #sharedcircles #iboommedia #householdhacker #fiverrjmhhacker +Secrets Of Google+ +Justin Mathhew Articles  +Best Circles Unlimited  +Circle Boss  +Influencer Sharing  +Public Circles  +Daniel Stock  +Delton Doucet  +2014-10-31 00:54:163569712
Snowball Circles7,990ATTENTION! +IBoom +IBoom Media is launching a #Snowballcircle share.Our prior 2 circle shares currently HOLD the World Record for Most shares! Number 1 and 2! I have included 354 lucky people for this one!For Social media services of any kind reach out to www.iboommedia.comSO to stay in this circle or TO BECOME a part of it in the future it is SIMPLE!ADD the circle to your account!Plus the Post!Make a comment stating you wish to be added!Then Share the post!If you do this you WILL be added in the World Record Circle Share forever!For those of you that think it is no big deal....well your loss!So let's get to it and BREAK some Records!www.iboommedia.com #sharedcircles #snowballcircle #jmhhacker #publiccircle #growthcircle #sharedcircles #iboommedia #householdhacker #fiverrjmhhacker +Secrets Of Google+ +Joshua Horton +Justin Matthew +Crazy Circles +Best Circles Unlimited +Circle Boss +Influencer Sharing +Public Circles +2014-10-24 04:49:59355215210378
Rich Bradford22,315 Let's grow your network and rock G+ with version 12 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-10-21 23:46:40464122319
Modestina Cicero284#circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  +Kavalon Gilliam +Delton Doucet +Delton Doucet +Barbara fariña +Joe Liedtke +Peter Gregg +Cesare Riccardo +Eric Weiss +Ben Heys  +David Haskell +Amy Sargent +Daniel Stock +Dan Tulloh +Clint Butler  +Erik van Erne +Brandon Leibowitz 2014-10-16 18:19:02333011
Rich Bradford21,381Hope you are having an excellent Monday!! Let's grow your network and rock G+ with version 11 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-10-13 20:51:10448010
Becky Collins17,355Vegetable Gardening Circle :Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia  #media  #circles   #circleshare   #circlesharing  #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles  #sharedcircleoftheday  +Becky Collins ?2014-10-10 05:43:334035211
SpedireAdesso.com261#circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  +Kavalon Gilliam +Delton Doucet +Delton Doucet +Barbara fariña +Joe Liedtke +Peter Gregg +Cesare Riccardo +Eric Weiss +Ben Heys  +David Haskell +Amy Sargent +Daniel Stock +Dan Tulloh +Clint Butler  +Erik van Erne +Brandon Leibowitz 2014-10-08 11:34:25332000
Rich Bradford20,012Good morning (or afternoon/evening)!! Looks like a new circle is long overdue! Let's grow your network and rock G+ with version 10 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! #circle #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles  #growthcircle  2014-10-02 14:35:31409495098
Sunny CT2,492Increase your following with this Amazing CirclesBe a part of the awesome 5 circles Next circles to include only those resharing thisEven if you are included in this circle,  Add me, +1 , comment and share this to be included in next 2 circles To be added to the Circle you have to do these simple steps: 1 - include me in your circles 2 - Click add people and create your circle 3 - share the circle (include yourself) 4 - add +1 to the post(Comment on the original post so that I know you have shared)#powercircle #sharedcircle #topsharedcircle #circleoftheday #sharedcircle #trustinme #circlesharing #circleshare #circles #circleoftheday #sharedpubliccircles #sharedcircles #share #vipsnowballcircle #sharedcircleoftheday #sharewithyou #followme #followers #followback #circle #googleplus #coolpeople #circleshare #sharedcircles #sharedcircle #sharedcircles #sharedpubliccircles #circleshare #circlesharing #fullcircleshare #powercircle #sharedcircle 2014-09-17 12:58:1033516416
shareing circle9,942Google Friends! - You're in this Circle +shareing circle .♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥If You receive this message You are included in circle !!!1. Add me to your circles, if you haven't done so already2. +1 this circle3. Publicly share this circle to public, your circles and extended circles.4. If possible, leave a comment on this circle so I know you have done the three steps above..♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥.♥#Circle#Sharers#Engagers#Followers#AddCircle#CoolPeople#Influencers#CircleShare#shareingcircle2014-09-06 10:09:063646957101
Rich Bradford17,989Continuing to rock G+!! Let's grow your network!! Can’t believe this is version 9 of my Favorite Circle!! This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Happy Friday to all of you!! Have an excellent weekend!#circle #circleshare #circlesharing #circleoftheday#circleoftheweek #share #sharedcircles#sharedpubliccircles #sharedcircleoftheday#engagers #engagerscircle   #engagerspeople#googlecircles #growthcircle  2014-09-05 23:48:55365566282
Nina Trankova822This is my circle of learning. I know every person here and I recommend that you add and follow as there is a lot you can learn and expand your experience here on Google+ #sharedcircles   #googleplustips   #ninatrankova2014-09-04 04:55:50311306
Rich Bradford17,418Continuing to  rock G+!! Let's grow your network with version 8 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have an excellent weekend!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-26 03:03:19344474875
martin shervington601,579'Plus Your Business Academy' Founding Members Circle! Thank you to everyone who is involved as either a participant, mentor or partner. We have almost completed the first round of Trailblazers and are getting ready for the Pathfinder program to launch in September.So much going on and it would have come together without you all :DOnwards my friends!p.s. I've added myself and the PYB page into this circle too as I wanted to be part of this one.2014-08-22 11:40:0515844976
IBoom Media Circles6,161Snowball Circle #3No beating around the bush on this one.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.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!That is all. Short. Sweet. Simple.#circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  +Kavalon Gilliam +Delton Doucet +Delton Doucet +Barbara fariña +Joe Liedtke +Peter Gregg +Cesare Riccardo +Eric Weiss +Ben Heys  +David Haskell +2014-08-20 19:18:3833616510891035
Rich Bradford16,555Continuing to  rock G+!! Let's grow your network with version 7 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have an excellent weekend!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-16 00:03:50327604588
Rich Bradford15,319Continuing to  rock G+!! Let's grow your network with version 6 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have a fantastic week!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-05 20:36:01286413665
Rich Bradford14,105Now is a good time to do this!  Let’s rock G+ and grow your network with version 5 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   Thank you in advance for your support.  Shares, pluses and comments are appreciated! Have a fantastic week!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-07-29 22:43:06246433958
Becky Collins13,434Mobile Operator Circle:Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia  #media  #circles   #circleshare   #circlesharing  #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles  #sharedcircleoftheday  +Becky Collins ?2014-07-24 05:16:124763112
IBoom Media Circles4,343#2No games. Everyone added.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Compliments Of +Snowball Circles #circleshare #circlesharing #sharedcircles #sharedpubliccircles #circleshared #snowballcircle #followers #seomarketing #circlecount  2014-07-15 06:09:003386112892
Dr. John Cassone11,568Dr. John's July Selectgood content and engagementThese are people I follow, engage with, and suggest for my new followers who want quality people in their stream. I've also included some of my new engagers.This is not a megacircle. People are only added based on good content or my experience engaging with them.Best way to sort and manage your stream:1. add new circle2. follow it in your stream separately 3. engage with those that interest you (good content/interaction)4. cherry pick those you like and make your own circles5. let go of the rest (or put them in a circle that's dialed down on your stream)If you add too many people too often then you will not build meaningful connections which is the point here.Circle Management Basics:1. Circles control who you follow:> I might feel like reading the news so I have a news channel circle. I don't build relationships with these pages but follow them and share content when interesting. This way I can completely control my stream based on my mood.2. Circles control who your share to: > Share to your interests: I like martial arts but most of my followers do not. By collecting a circle of others that like martial arts I can share specifically to those interested in this topic and not bore anyone.> I have also collected an "inner circle" of g-peeps that I have gotten to know and share more person pics and info with.3. Control your stream flow:> When you click on a specific circle in your stream you can adjust how much the posts from that circle appear in your "everything" stream. > Organize people based on flow: I have three main circles called 1, 2, and 3. I have the amount of flow dialed in priority (circle 1 is high, 2 is medium, and 3 is low). I move people between circles based on the progression of our relationship. > Notify circle: I have another circle with people that I don't want to miss a single post from. This circle is set to notify me whenever someone from it posts. This is a great way to focus on building a relationship with specific people.Happy Plussing :)2014-07-13 19:18:1119017315
Snowball Circles4,026No beating around the bush on this one.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Short. Sweet. Simple. #circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  2014-07-07 04:15:123216711294
Snowball Circles3,922BOOMPlus PostAdd CircleShare PostComment to be added!That is all folks! #circle #circleshare #sharedcircle #circlesharing #sharedpubliccircles #followers #circleoftheday #circleshared  2014-07-06 09:48:46323171428
Dina Tika0Here is a group of Active Engagers, Circle Sharers, Awesome Plus Oners, and Cool People on Google Plus!   Circle Sharing is an awesome way to increase your followers and active engagers on your profile. Some of my favorite people that I've met here on Google + through Circle Sharing.    Want to be in the next Circle of Awesomeness? Follow the Steps Below!  ☛ Add the circle ☛ Share in the Public ☛ Plus 1 the Post. ☛ Comment. 2014-06-10 05:52:43484102

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Most comments: 330

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2015-02-11 22:42:39 (330 comments, 71 reshares, 556 +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: 513

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2015-01-02 15:43:26 (88 comments, 513 reshares, 1213 +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: 1726

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2014-10-29 16:24:19 (52 comments, 447 reshares, 1726 +1s)Open 

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

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

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

Latest 50 posts

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2015-02-26 17:58:49 (17 comments, 82 reshares, 407 +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://neilarey.com/workouts/guardian-workout.html
#fitness   #workout   #guardian  ___

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2015-02-25 17:25:05 (29 comments, 87 reshares, 485 +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://neilarey.com/workouts/amazon-workout.html
#workout   #fitness   #workoutwednesday  ___

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2015-02-20 13:59:05 (37 comments, 99 reshares, 401 +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://neilarey.com/nutrition/calorie-counting-explained.html
#fitness   #calories   #nutrition  ___

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2015-02-15 19:56:38 (44 comments, 91 reshares, 410 +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://neilarey.com/programs/hero-journey.html___

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2015-02-14 13:54:26 (34 comments, 151 reshares, 665 +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://neilarey.com/workouts/army-of-two-workout.html

#fitness   #workout   #valentinesday2015  ___

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2015-02-11 22:42:39 (330 comments, 71 reshares, 556 +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 (20 comments, 139 reshares, 514 +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://neilarey.com/running/half-marathon-training.html
#running   #fitness   #halfmarathon  ___

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2015-02-04 16:31:55 (34 comments, 125 reshares, 475 +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://neilarey.com/workouts/red-warrior-workout.html___

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2015-02-03 15:55:24 (37 comments, 185 reshares, 725 +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://neilarey.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://neilarey.com/challenges/ab-challenge-lv2.html___

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2015-02-02 15:26:21 (35 comments, 117 reshares, 538 +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://neilarey.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, 181 reshares, 767 +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://neilarey.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://neilarey.com/workouts/gladiator-workout.html
#workout   #workoutwednesday   #fitness  ___

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2015-01-23 13:38:41 (44 comments, 118 reshares, 650 +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://neilarey.com/workouts/berserk-workout.html
#fitness   #workout   #berserk  ___

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2015-01-20 19:21:16 (105 comments, 428 reshares, 1172 +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://neilarey.com/fitness/how-to-get-rid-of-the-belly.html___

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2015-01-14 14:26:14 (43 comments, 151 reshares, 696 +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://neilarey.com/workouts/fremen-workout.html___

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2015-01-08 14:26:42 (37 comments, 164 reshares, 650 +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://neilarey.com/workouts/zombie-survival-workout.html
#workout   #zombieapocalypse   #walkingdead___

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2015-01-04 16:02:34 (57 comments, 174 reshares, 742 +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://neilarey.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://neilarey.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 (88 comments, 513 reshares, 1213 +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  
permalink: http://neilarey.com/fitness/how-to-lose-weight.html___

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2014-12-30 14:20:25 (55 comments, 144 reshares, 591 +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://neilarey.com/programs/30-days-of-hiit-advanced.html

#fitness   #workout   #hiit   #newyear  ___

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2014-12-29 20:14:43 (32 comments, 136 reshares, 525 +1s)Open 

12 Daily Microworkouts
poster: http://neilarey.com/fitness/12-daily-microworkouts.html
#fitness   #workout   #microworkouts  

12 Daily Microworkouts
poster: http://neilarey.com/fitness/12-daily-microworkouts.html
#fitness   #workout   #microworkouts  ___

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2014-12-28 15:35:12 (86 comments, 362 reshares, 1027 +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://neilarey.com/fitness/how-to-build-muscle.html
#fitness   #musclebuilding   #trainingtips  ___

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2014-12-27 22:00:47 (38 comments, 175 reshares, 674 +1s)Open 

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

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2014-12-26 15:51:46 (41 comments, 151 reshares, 619 +1s)Open 

Fitness Drills
A quick break every hour will help break up the stress of a hectic day at work, lighten up the mood, get the blood flowing and help your brain go into high gear.

Instruction
Every 60 minutes do one of the drills from the chart. 
option 1) pick one of the drills at random
option 2) perform in the given order, one every hour
option 3) roll the dice and match the number that comes up with the drill. #1 if you roll any double.

#fitness   #workout   #fitfriday   #fitnessdrills  
permalink + dice: http://neilarey.com/fitness/fitness-drills.html

Fitness Drills
A quick break every hour will help break up the stress of a hectic day at work, lighten up the mood, get the blood flowing and help your brain go into high gear.

Instruction
Every 60 minutes do one of the drills from the chart. 
option 1) pick one of the drills at random
option 2) perform in the given order, one every hour
option 3) roll the dice and match the number that comes up with the drill. #1 if you roll any double.

#fitness   #workout   #fitfriday   #fitnessdrills  
permalink + dice: http://neilarey.com/fitness/fitness-drills.html___

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2014-12-23 20:45:55 (100 comments, 53 reshares, 628 +1s)Open 

Changing the World, One Day at a Time
Fitness is something that concerns us all. It impacts on our quality of life, our ability to make a living and in the way we view ourselves and our place in the world. Yet fitness, traditionally, has been tied up into paid services, expensive gym membership fees, the buying of equipment and expensive fitness accessories. It became part of the glossy lifestyle of a relatively small percentage of people, when in reality it should be part of the everyday life of each of us. 

We all want to be fitter, stronger and have a better quality of life but very few of us can afford it. 

If you want change, you have to be that change. That’s why we set up the NR project. +Google+ has been instrumental to getting the project from a simple idea to the stage it is at now. Every response, every share here made it feel possible that such an ideawoul... more »

Changing the World, One Day at a Time
Fitness is something that concerns us all. It impacts on our quality of life, our ability to make a living and in the way we view ourselves and our place in the world. Yet fitness, traditionally, has been tied up into paid services, expensive gym membership fees, the buying of equipment and expensive fitness accessories. It became part of the glossy lifestyle of a relatively small percentage of people, when in reality it should be part of the everyday life of each of us. 

We all want to be fitter, stronger and have a better quality of life but very few of us can afford it. 

If you want change, you have to be that change. That’s why we set up the NR project. +Google+ has been instrumental to getting the project from a simple idea to the stage it is at now. Every response, every share here made it feel possible that such an idea would and will work in the long run. The fundamental concept behind it is that we all have the right to feel comfortable in our own body, in charge of it and in control of our lives. 

Today we design blueprints one can easily follow without spending any money in the comfort of their home without any equipment having limited amount of time. Through the neilarey.com resource everyone with no exception has access to high quality training plans, individual visual easy-to-follow workouts, healthy recipes that don’t break the bank, budget food choices, nutritional advice and motivational articles. Because everything is bodyweight-training based, you don’t need expensive equipment, or indeed a gym. Because each workout is designed to be compact, you don’t need a lot of space or a lot of time. 

A year later we have a small team of volunteers responsible for the resource and two workout workshops which help us test new routines, challenges and programs before they are released. We passionately believe in what we do to the point that we all put in more hours into the project and the workouts than the donations we receive could cover. Yet, staying true to our message we run no ads, accept no gifts or sponsorships. The project is supported and continues running on user donation alone. 

We maintain high quality in our output, run volunteer workshops locally and globally and get to start each day with the feeling that what we do truly helps make a difference in someone’s life. What we have built is perhaps just a drop in the ocean but we believe it counts. 

Thank you for being here, thank you for your support and for making it all happen. Happy Holidays! ___

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2014-12-21 17:07:06 (60 comments, 105 reshares, 554 +1s)Open 

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

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

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

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

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2014-12-19 20:06:56 (45 comments, 60 reshares, 860 +1s)Open 

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

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

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2014-12-18 14:33:21 (37 comments, 137 reshares, 649 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

#fitness   #workout   #metalgearsolid  ___

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2014-12-15 15:37:52 (25 comments, 140 reshares, 642 +1s)Open 

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

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

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

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

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2014-12-10 16:00:10 (31 comments, 109 reshares, 668 +1s)Open 

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

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

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

Tips: Knifehand strikesa... more »

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

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

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

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

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

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

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

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

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

#fitness   #workout   #supermario  ___

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2014-12-08 18:22:26 (43 comments, 120 reshares, 471 +1s)Open 

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

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

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

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

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

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

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2014-12-05 15:05:21 (29 comments, 54 reshares, 402 +1s)Open 

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

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

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

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

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

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

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

#fitness   #christmasgifts   #christmas2014   #fitchristmas  

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

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

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

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

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

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

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

#fitness   #christmasgifts   #christmas2014   #fitchristmas  ___

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2014-12-03 14:56:36 (16 comments, 85 reshares, 459 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-12-02 16:19:00 (56 comments, 176 reshares, 678 +1s)Open 

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

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

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

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

Go 100 times Earth's gravity

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

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

Go double reps

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

Go the extra mile

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

Go aerobic

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

Go combo

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

Go Super Saiyan

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

Go super static

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

Go extra weight

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

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

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

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2014-11-30 22:26:57 (74 comments, 113 reshares, 513 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-11-30 17:35:19 (30 comments, 132 reshares, 530 +1s)Open 

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

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

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

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

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

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

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2014-11-26 19:26:54 (41 comments, 117 reshares, 617 +1s)Open 

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

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

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

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

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

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

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

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

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

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

Designed in collaborations with +NHS Choices

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

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2014-11-25 19:49:45 (45 comments, 124 reshares, 546 +1s)Open 

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

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

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

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

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2014-11-21 19:52:33 (79 comments, 276 reshares, 1200 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-11-20 17:12:28 (32 comments, 152 reshares, 736 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-11-19 15:48:18 (35 comments, 159 reshares, 847 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-11-18 18:42:10 (87 comments, 285 reshares, 1077 +1s)Open 

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

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

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2014-11-14 14:48:13 (53 comments, 330 reshares, 1341 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-11-11 15:10:55 (82 comments, 302 reshares, 1511 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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2014-11-06 22:27:53 (182 comments, 257 reshares, 1641 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-11-03 18:27:44 (59 comments, 202 reshares, 1153 +1s)Open 

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

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

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2014-11-01 14:57:35 (66 comments, 150 reshares, 689 +1s)Open 

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

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

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

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

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

#fighterscodex   #martialarts   #fitness___

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2014-10-29 16:24:19 (52 comments, 447 reshares, 1726 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

#fitness   #workout   #halloween   #workoutwednesday  ___

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2014-10-28 14:58:21 (48 comments, 307 reshares, 924 +1s)Open 

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

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

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

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

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

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

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

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

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

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2014-10-27 15:09:47 (95 comments, 99 reshares, 701 +1s)Open 

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

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

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

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

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

The Playlist

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

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

The final song

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

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

The process

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

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

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

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

Neila Rey Playlist
List is sorted in alphabetical order.

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

What are you listening to hen you work out?

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

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2014-10-23 20:51:39 (41 comments, 109 reshares, 563 +1s)Open 

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

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

#fitness   #challenge   #30daychallenge  

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

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

#fitness   #challenge   #30daychallenge  ___

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2014-10-22 14:51:25 (79 comments, 362 reshares, 1485 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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#fitness   #workout   #workoutwednesday   #workoutroutine  ___

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