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Neila Rey has been at 1 events

HostFollowersTitleDateGuestsLinks
Daria Musk3,538,298Expand to read the story and learn how to join live!Three years ago to the day, I stood in front of my computer - a guitar in my hands, songs in my heart, fingers trembling - about to press a button that said, "Hangout". I was still waterlogged with rainy nights of lugging my amps into tiny clubs and tears from the not-knowing-what-would-happen to my dreams.That night, when I hit "Hangout" you saved my dreams, you saved me. Your faces popped in. We sang all night. Six hours later my heart was six million times bigger and I would never be the same. Every year I want to celebrate that day. I want to thank you face to face. I want to meet back at our special place and sing your praises. It's time for Hangoutiversary III. PLEASE, BE CELEBRATEDSo please, meet me on July 16th. Right here, inside the place where we had our virtual first date. Comment back and let me know that you're planning to come, I will organize special circles of you all, so we can rotate the 10 seats and meet and meet and meet again.I'll sing our songs of celebration. I'll sing new songs of adoration, to you and this crazy world that gives us a chance just when we think maybe it can't. Come with your hopes and your dreams to be amplified and your updates and your friends and families and fantasies. Let's sing 'til our throats go weak and dance in front of computer screens, like the silly beautiful people we know ourselves to be.  HOW TO HANGIn case you're new or rusty all you have to do to join this Hangout is: ✪ RSVP a big fat yes here.✪ On Wednesday, July 16th come back to this page when the Hangout starts (6PM Eastern US Time).✪ You can watch or click "join" to on my page +Daria Musk!✪ Don't for get to comment and let me know if you want to join and around what time. I'll be sure to circle you and invite you when you're web-camera-ready!✪ Come with song requests, stories and even a "dream to amplify". The theme of this hangout is #amplifyyourdreams  cause that's what you guys did for me. You turnt it up to 11!SRSLY, MESSAGE MESend me a private message or chat or comment to me here if you'd like to arrange a special invite or if you're new and want to join the family and need some tips for getting in. I think I'm going to make invite circles for each half hour, so let me know when you want to join. Everyone's invited. It's really the greatest possible gift, just to let me sing for you and get to know you again and again and again. SPREAD THE LOVEShare thisHANGOUTIVERSARY CONCERT2014-07-17 00:00:003 

Neila Rey has been shared in 111 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
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 23:46:40464112
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 05:43:33403011
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 04:55:50311205
Rich Bradford17,418Continuing to  rock G+!! Let's grow your network with version 8 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have an excellent weekend!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-26 03:03:19344474875
martin shervington601,579'Plus Your Business Academy' Founding Members Circle! Thank you to everyone who is involved as either a participant, mentor or partner. We have almost completed the first round of Trailblazers and are getting ready for the Pathfinder program to launch in September.So much going on and it would have come together without you all :DOnwards my friends!p.s. I've added myself and the PYB page into this circle too as I wanted to be part of this one.2014-08-22 11:40:0515844976
Snowball Circles6,161Snowball Circle #3No beating around the bush on this one.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Short. Sweet. Simple.#circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  +Kavalon Gilliam +Delton Doucet +Delton Doucet +Barbara fariña +Joe Liedtke +Peter Gregg +Cesare Riccardo +Eric Weiss +Ben Heys  +David Haskell +Amy Sargent +Daniel Stock +2014-08-20 19:18:38336821398132
Rich Bradford16,555Continuing to  rock G+!! Let's grow your network with version 7 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have an excellent weekend!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-16 00:03:50327604588
Rich Bradford15,319Continuing to  rock G+!! Let's grow your network with version 6 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   As always, many thanks for your support.  Shares, pluses and comments are appreciated! Have a fantastic week!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-08-05 20:36:01286413665
Rich Bradford14,105Now is a good time to do this!  Let’s rock G+ and grow your network with version 5 of my Favorite Circle. This circle includes individuals who engaged me recently with a plus, a comment or a re-share.   Thank you in advance for your support.  Shares, pluses and comments are appreciated! Have a fantastic week!#circle   #circleshare #circlesharing #circleoftheday #circleoftheweek #share #sharedcircles #sharedpubliccircles #sharedcircleoftheday #engagers #engagerscircle   #engagerspeople #googlecircles #growthcircle  2014-07-29 22:43:06246433958
Becky Collins13,434Mobile Operator Circle:Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia  #media  #circles   #circleshare   #circlesharing  #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles  #sharedcircleoftheday  +Becky Collins ?2014-07-24 05:16:124763112
Snowball Circles4,343#2No games. Everyone added.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Compliments Of +Snowball Circles #circleshare #circlesharing #sharedcircles #sharedpubliccircles #circleshared #snowballcircle #followers #seomarketing #circlecount  2014-07-15 06:09:003385912587
Dr. John Cassone11,568Dr. John's July Selectgood content and engagementThese are people I follow, engage with, and suggest for my new followers who want quality people in their stream. I've also included some of my new engagers.This is not a megacircle. People are only added based on good content or my experience engaging with them.Best way to sort and manage your stream:1. add new circle2. follow it in your stream separately 3. engage with those that interest you (good content/interaction)4. cherry pick those you like and make your own circles5. let go of the rest (or put them in a circle that's dialed down on your stream)If you add too many people too often then you will not build meaningful connections which is the point here.Circle Management Basics:1. Circles control who you follow:> I might feel like reading the news so I have a news channel circle. I don't build relationships with these pages but follow them and share content when interesting. This way I can completely control my stream based on my mood.2. Circles control who your share to: > Share to your interests: I like martial arts but most of my followers do not. By collecting a circle of others that like martial arts I can share specifically to those interested in this topic and not bore anyone.> I have also collected an "inner circle" of g-peeps that I have gotten to know and share more person pics and info with.3. Control your stream flow:> When you click on a specific circle in your stream you can adjust how much the posts from that circle appear in your "everything" stream. > Organize people based on flow: I have three main circles called 1, 2, and 3. I have the amount of flow dialed in priority (circle 1 is high, 2 is medium, and 3 is low). I move people between circles based on the progression of our relationship. > Notify circle: I have another circle with people that I don't want to miss a single post from. This circle is set to notify me whenever someone from it posts. This is a great way to focus on building a relationship with specific people.Happy Plussing :)2014-07-13 19:18:1119017315
Snowball Circles4,026No beating around the bush on this one.This is a circle share for 1 reason only...to GAIN FOLLOWERS.So if you want in simply follow these 4 items.1. Plus the Post.2. Add the circle.3. Share the post.4. Comment to be added.That is all. Short. Sweet. Simple. #circle #circleshare #circlesharing #circleoftheday #circleshared #sharedcircles #sharedpubliccircles #sharingcircles #followers #snowballcircle #jmhhacker  2014-07-07 04:15:123216711294
Snowball Circles3,922BOOMPlus PostAdd CircleShare PostComment to be added!That is all folks! #circle #circleshare #sharedcircle #circlesharing #sharedpubliccircles #followers #circleoftheday #circleshared  2014-07-06 09:48:46323171428
Dina Tika0Here is a group of Active Engagers, Circle Sharers, Awesome Plus Oners, and Cool People on Google Plus!   Circle Sharing is an awesome way to increase your followers and active engagers on your profile. Some of my favorite people that I've met here on Google + through Circle Sharing.    Want to be in the next Circle of Awesomeness? Follow the Steps Below!  ☛ Add the circle ☛ Share in the Public ☛ Plus 1 the Post. ☛ Comment. 2014-06-10 05:52:43484102
TecnoAndroid.it11,608#sharedcircles #addcircle #sharedpubliccircles #growfollowers #circleshare #publicsharedcircles #circleoftheweek #circlesharing #publiccircle #findcircles #circlemeup #influencers #influencer #influence #influencermarketing #sharedcircle #sundaycircle #circleshare #Wednesday #wednesdaycircle #wednesdaycircles #circlewednesday #cerchie #cerchieitaliane #CircleShare #CircleSharing #SharedCircles #CircleOfTheDay #SharedPublicCircles #GooglePlusTips #Google+ #Google #AddCircle #SocialMedia #SharedCircleOfTheDay #addcircles #Engagers #addpeople 2014-05-28 10:30:54499849
Becky Collins10,282Mobile Circle :Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia   #media   #circles   #circleshare   #circlesharing   #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles   #sharedcircleoftheday  +Becky Collins ?2014-05-28 05:03:174777219
Becky Collins10,062Fitness Circle :Circle of very #social #engagerspeople and companiesTo be included in my shares (#sharedcircle), be so kind to:1 - Do +1 t the post2 - Comment the post and specify your "category" (job or interest) Ex: Fashion, SEO, Companies, Social Media Marketing, Sailing, Photography, Bloggers/Writers, Web graphics and design, Italy, Artists, Sport, Finance/Economy ...3 - include the circle among your circles4 - share the circle (include yourself)Improve your popularity, be social be cool !Keep yourself updated, enjoy the Shared Circles Hellenic Alliance, you can share your shared circles inside the upcoming Community:https://plus.google.com/communities/112552559573595396104  #socialmedia  #media  #circles   #circleshare   #circlesharing  #circlecircle   #beckyscircle   #sharedcircles   #sharedpubliccircles  #sharedcircleoftheday  +Becky Collins ?2014-05-24 05:03:58458151221
Jasmina Brozović53,426Notification CircleThis is a circle of people I don't wanna miss any new posts from!Great Circle idea by +Zvonimir FrasRead more :https://plus.google.com/u/0/+ZvonimirFras/posts/VsZjS7H7vJf#circles #circlethis #circleyoushare #sharedcircles #addcircle #sharedpubliccircles #circleshare #publicsharedcircles #circleoftheweek #circlesharing #publiccircle #sharedcircle #circleshare   #circle     #motivateme 2014-05-20 16:26:14179271031
Esoteric Compatriot5,359Google Friends! - You're in this Circle - Share the circle *'"*:•:•* •-::-•:*:•-:¦: Share and Be Shared :¦:-•:*:•.::• •-:•:''''*                                              120This is a super Circle and in it I put together a group of really interesting and active people on Google Plus to add in your circles.I'm talking about the top Google+ users that share unique and original contents.Follow this advice and grow your G+ community with people that share amazing content that will surprise you:Boost your visibility on Google+ - Share the circle!If you want to be added to the next Circle you have to do these simple steps:1 - Include me in your circles 3 - Share the circle (Publicly) 4 - Add +1 to the post 5 - Follow your dreams and smile to life.More you share more you get! :)Thanks!Circle Networkhttps://plus.google.com/b/112542593288160483901/112542593288160483901/postsNetwork Circleshttps://plus.google.com/b/112542593288160483901/communities/113362757071870225795#circles   #circleshare   #circlesharing   #sharedcircles #sharingcircles   #sharedpubliccircles   #sharedcircleoftheday   #share   #shared   #followers   #addcircles #publicsharedcircles   #share   #addpeople   #addcircle #addfriends   #circle  Circlenetwork CircleNetworking IPNetwork NetworkingCircles2014-05-18 00:25:014996955111
John Nuntiatio36,557#circles #sharedcircles #circlesharing #circle #bestcircle #news   #bestofcircles #bestcircleshare #share #tech #business #sport #small   #smallcircle #football #tennis #golf #photography #health #weightloss  2014-05-16 06:09:01365899
Justin Matthew60,329The World Record Snowball Circle ShareAs promised the new additions have been added from my last circle share. My previous 2 shares have over 1,600 public re shares and currently is the largest in Google+ history.As seen herehttp://www.circlecount.com/sharedcirclesall/If having an issue adding this circle add this onehttps://plus.google.com/u/0/113204619907190737614/posts/NNxjgWycM7hFor more on growing your brand check outhttp://monopolizesocialmedia.com/who-we-are/We represent some of the largest corporations in the world today.To stay in this elite circle it really is quite simple.1. Plus The Circle2. Add the circle3. Comment on the circle4.Share the circleAs always my circles average 340 re-shares so let's get this rocking! #snowballcircle #circlesharing #jmhhacker #socialmediamarketing #sharedpubliccircles #sharedcircles #circleshare  2014-05-05 17:13:42199375270
Shahiz Almonte22,633Fitness & health CircleThis circle is for people interested in fitness and health, here are some people who like to share healthy food recipes, diets, workout routines, macro plans, and anything related to working out and staying healthy.If you are interested in being included in the next version of this circle please just comment bellow and ill make sure to add you. #fitness   #aesthetic   #bodybuilding   #health   #food   #supplements   #preworkout   #protein   #carbs   #macros   #gym   #cardio   #workout   #mensphysique   #npc   #ifbb   #ifbbpro   #competitive   #youtube   #workouttips   #recipes   #healthyrecipes   #healthfoods   #superfoods   #natural   #naturalbodybuilding   #physique   #gymrat  2014-04-25 14:17:53103214
Logan Lynn Roberts20,34820,000 FOLLOWERS in about 6 MONTHS!!Please use hashtag #logiebearcircleshare  when sharing!It is my honor & pleasure to share this awesome circle of my most engaged followers & the people who bring value to my Google+ Stream each & every day! I highly recommend that you follow all of them & then share this awesome circle & share the value with your contacts!Thank you so much to all of my followers, you have made Google+ my home & I can't tell you how much I appreciate your support! Again, everyone please add this circle, +1 & it! #sharedcircles   #circleshares   #sexyos   #circleshare   #circlesharing   #sharedcircle #logiebearcircleshare  Here's what I'm really excited about lately:What is CBD? I Googled it for you: http://loloves.it/googleCBD4meMy Pinterest Boards have over 600 Cannabis related articles: http://pinterest.com/thecbdwayHere is a video about how CBD has saved people's lives: http://loloves.it/CBDcuresJoin the movement to introduce CBD-rich hemp oil products to all 50 States LEGALLY for the first time ever and learn about the opportunity to make extra money doing it: Click here: http://loloves.it/joinCBD#CBD #cannabis #hemp #medicalmarijuana #marijuanalegalization #hempVAP #kannaway   #kway  2014-04-04 06:59:04482190143176
Shashi S5,199Got an Amazing women's circle at Google Plus... through +Ay Jay Schibig ... Check it out...AMAZING WOMEN'S CIRCLE  3.21.14Some  Amazing Women from all walks of life  in this New Circle!  Add them to enliven your G+ network!  Please Share!See  all of my Curated Circles on my Circle Sharing Page  +Circle Energy   and also my Circle Sharing and More Community https://plus.google.com/communities/110688741176520942310#circleoftheday    #circleshare     #circlesharing     #circlesharingforthepeopleplc     #sharedcircles     #sharedpubliccircles       #sharedcircleoftheday     #sharedcircleday     #publiccirclesproject   #publiccircles     #publicsharedcircles       #sharedpublicircles       #circle   #circles     #circlemeup       #awesomepeople     #awesomecircle   #circleme     #sharedpoint     #sharewithyou     #ShareYourCircle   #womenscircles  2014-03-22 05:19:3840115920
AyJay Schibig53,216AMAZING WOMEN'S CIRCLE  3.21.14Some  Amazing Women from all walks of life  in this New Circle!  Add them to enliven your G+ network!  Please Share!See  all of my Curated Circles on my Circle Sharing Page  +Circle Energy   and also my Circle Sharing and More Community https://plus.google.com/communities/110688741176520942310#circleoftheday    #circleshare     #circlesharing     #circlesharingforthepeopleplc     #sharedcircles     #sharedpubliccircles       #sharedcircleoftheday     #sharedcircleday     #publiccirclesproject   #publiccircles     #publicsharedcircles       #sharedpublicircles       #circle   #circles     #circlemeup       #awesomepeople     #awesomecircle   #circleme     #sharedpoint     #sharewithyou     #ShareYourCircle   #womenscircles  2014-03-21 23:39:21500372945
Careful Coffee0Coffee engagers shared circleThe circle that keeps on sippin'.Original circle created by +Herb Firestone #sharedcircles   #sharedcircleoftheday   #coffeelovers   #coffee   #coffeetime   #coffeethursday  2014-03-06 14:09:07103001
Paige Keaton57,202This is my Women's circle. Stuffed with amazing people. A really decent add to anyone's circles.  Thanks ladies for being so great to me and my G+ experience.  Some people may have not been included in this circle share. I can only share 500 at one time. This circle exceeds that. Sorry ahead of time. #whateverwednesday   #wednesdaywisdom   #wednesdaymotivation  2014-03-05 15:08:18501211623
Carms Perez47,102Here's a circle with amazing women to follow on G+! My most recent find is+Kristen Macready  who is very engaging and always has a positive and uplifting word to say! Do you know any other amazing G+ women that I'm missing in this circle? Please mention them in the comments! :) #ns  2014-02-26 23:30:07425809
Janis Borgueta7,896Very interesting group of woman on Google+. Share this circle, follow and learn!! Watch +Dustin W. Stout for circlesplosion. A great way to meet and greet new people on  Google+2014-02-24 01:43:40259417
Dustin W. Stout34,995The Most Interesting Ladies On Google+!Part 5 of my #circlesplosion  series has finally arrived! If you're not familiar with Circlesplosion be sure to read about it here: dustn.tv/circlesplosion/After sorting through 500 comments and over 1,000+mentions I have finished curating this circle of the Most Interesting Ladies on Google+! And by "ladies" I mean it in the highest regard with the utmost respect. These are women who are exceptional examples of leadership, inspiration, encouragement, entertainment, and just plain fun! This list was carefully curated with intentional attention to thoughtful recommendations, interaction, and engagement. Though I don't know all of them (yet) I am confident that they are absolutely worth adding to your own circles! I will also not that this circle is incredibly diverse-- artists, doctors, business women, entrepreneurs, bloggers, crafters, geeks (self-proclaimed), writers, trainers, and women who are awesome for a whole lot of reasons. What to do with this circleAdd this circle and take some time to monitor the stream over the next week. Find those that you really connect with or are inspired by and add them to another of your relevant circles. Do so until you believe you've added everyone of relevance and interest to you and then delete this circle (unless of course you just want to keep it-- that's fine too). I hope you make some great connections, I know I have already. And be sure to let me know in the comments below what you'd like to see the next #circlesplosion   project to be. :D #sharedcircles   #ns  2014-02-21 18:43:192589784129
Nigil Haroon3,487My Dear FriendsIt is time for another super circle and here is my super engagers circle with some additional super G+ profiles added. I have tried my best to include all those who have engaged with me closely. If I missed your name it was not intentional. I will continue building this nice circle and correct any deficiencies. Thank you one and all for humouring me and for the excellent feedback and comments.You all make my G+ experience awesome.Please add these people to your circles, plus and share.Leave a comment and do invite your close engagers to this link by tagging them. Let us build a big family.Happy Family Day from Canada.2014-02-17 01:58:5348014344120
Wilco Wings14,844Shared Circle of people suggested by other Plussers 2/6A call ( https://plus.google.com/112144785911700169746/posts/GhKufyejUCj ) to mention your most favorite people on +Google+, resulted in 6 shared circles. All blue heads, inactives, pages and non public posters are removed using +Circloscope. Those who abused this action had their mentions removed.#engagers   #sharedcircles   #circleshare   #share 2014-02-11 18:52:289418425
Larry Fournillier1,047,030Awesome EngagersThis is my first circle share for 2014 and I would like to thank  all of you for the engagement over the past weeks.  Have a fun weekend everyone!(Note: I am not in the circle, so please share/add these people in for some great engagers in your network.) #sharedcircles   #sharedpubliccircles    2014-02-01 01:34:3811144739
Hertzer Tsaitwase788Sekali klik, teman google plus jadi bertambah.Ini merupakan circle spesial saya, dimana orang di dalam sini merupakan bule dan memiliki potensi aktif di google plus.Mau akun anda ada di dalamnya? Anda boleh bergabung dengan kami dengan memenuhi syarat di bawah ini :Syarat Gabung :> Akun google plus aktif (yang akan dioptimasi)> Harus mau +1 dan share ulang postingan shared circlenya> Harus follow google plus saya (agar saya mudah mengenali akun dan memantaunya, saya juga akan follow balik kalian)Syarat Pendukung :> Membuat artikel mengenai "cara memperbanyak followers google plus" dan diberi link ke url shared circle (saya ada materinya untuk diposting dan boleh copas artikel saya)=====================================================Jika merasa sanggup dengan semua syarat di atas, silahkan daftarkan diri anda.Cara Gabung :> Klik tambahkan orang dan buat lingkarang baru> Follow google plus saya> +1 dan share post ini>  komen dengan hastag #addmetosharedcircle  #Sharedcircle   #circle   #publiccircle  2014-01-27 16:17:5747920923
Jay Carter7,522Haven't shared a Circle in 2 years so... This is my "Haven't Sorted" circle which generally means people I find have great sense of humour and are all interesting :-) 2014-01-26 21:27:3117920034
Mikhail Petrovsky63,280Good morning / evening to all.You'll love this circle. Photographers, artists and other interesting people!Это социальный круг / This social circleВам понравится этот круг, добавьте его себе. Фотографы, художники и другие интересные люди!#EarthMyMother #ForFriends #photo2014-01-26 01:55:44478421659
Artur M.36,283circle of people, with active life position in Google+Круг людей с активной жизненной позицией в Гугле+Если вы поделились этим кругом вчера, вы находитесь в нем сегодня. Если вы разделяете его с друзьями сегодня, вы будете в нем и завтра.2014-01-25 13:12:34481431263
Ryan Hauck1,581Random Awesomeness CircleListen, I can't sit back and make a circle of people "I" think is worthy to share. As far as I can tell, each person in this circle is Amazingly Awesome, of their own Merit of being ALIVE. Some of them might have 1000's of followers, some might have 1 or 2. Life is about Connection, so lets EXPRESS our Unity and Oneness, and join together. Aum2014-01-25 01:24:24500215
Mikhail Petrovsky61,653Good morning / evening to all. You'll love this circle. Photographers, artists and other interesting people!Вам понравится этот круг, добавьте его себе. Фотографы, художники и другие интересные люди!Это социальный круг / This social circle #EarthMyMother #ForFriends #photo2014-01-12 05:09:15480371870
Artur M.34,610A Very Social CircleКруг людей с активной жизненной позицией в Гугле+circle of people, with active life position in Google+Если вы поделились этим кругом вчера, вы находитесь в нем сегодня. Если вы разделяете его с друзьями сегодня, вы будете в нем и завтра.#forfriends  2014-01-11 15:17:52474451767
Giulia Tresoldi834#sharedcircle  Silvio De Rossi ha condiviso per primo: The Last of the 2013!The CIRCLE of the CIRCLES! Yeppa!#sharedcircle   #sharedcircles   #topcircle_2013  TOP interesting PEOPLE of the 2013 (share unique and original contents).What are you waiting to add them to your circles?1) Do +1 at the post!2) Include the circle among your circles!3) Share the circle (include yourself)!4) Smile to life, sun in sunshine!Have a good life!Special thanks my BEST #friends and #followers !Something Interesting for you about G+:http://hi-tech.leonardo.it/sharedcircles-google-plus-seo/#sharedcircle   #sharedcircles #topsharedcircle   #facciamolastoria    #leonardo    #deroplus   #circleoftheday    #sharedcircle    #topsharedcircle   #sharedcircleoftheday    #myseoissocial    #besocial   #socializethesocial   #trust #circles  #circleshare  #sharedcircle    #circlesharing    #followers    #social   #socialnetworking    #topsharedcircle    #circleoftheday   #googleplus   2013-12-30 17:56:44500391640
Silvio De Rossi12,303The Last of the 2013!The CIRCLE of the CIRCLES! Yeppa!#sharedcircle   #sharedcircles   #topcircle_2013  TOP interesting PEOPLE of the 2013 (share unique and original contents).What are you waiting to add them to your circles?1) Do +1 at the post!2) Include the circle among your circles!3) Share the circle (include yourself)!4) Smile to life, sun in sunshine!Have a good life!Special thanks my BEST #friends and #followers !Something Interesting for you about G+:http://hi-tech.leonardo.it/sharedcircles-google-plus-seo/#sharedcircle   #sharedcircles #topsharedcircle   #facciamolastoria    #leonardo    #deroplus   #circleoftheday    #sharedcircle    #topsharedcircle   #sharedcircleoftheday    #myseoissocial    #besocial   #socializethesocial   #trust #circles  #circleshare  #sharedcircle    #circlesharing    #followers    #social   #socialnetworking    #topsharedcircle    #circleoftheday   #googleplus   #communities    2013-12-30 00:05:20500173131200

Activity

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

75
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204
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Top posts in the last 50 posts

Most comments: 482

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2014-07-04 09:24:33 (482 comments, 106 reshares, 761 +1s)Open 

What do you see?

Most reshares: 1884

posted image

2014-08-29 11:05:57 (250 comments, 1884 reshares, 3326 +1s)Open 

Challenge me: Push-Ups
Update: Final count at 12:00 GMT: 2250 push-ups
Delivery: https://plus.google.com/+NeilaRey/posts/49FqvvmL5LP

How to play: if you want to challenge me, plus one and give me work to do, if you want to be challenged, re-share or post on your stream and let others decide what your plans for this weekend will be.

Why play: the gamification of fitness is what makes it fun, the X-factor adds suspense and making it a public commitment helps with accountability. Fitness is often about doing something, anything and just keep on doing it consistently. Every rep adds up and makes a difference - energy invested is never wasted.

Credit: trend from the Fitness community by the Fitness community, for #fitfriday  
https://plus.google.com/u/0/communities/105008312335704126105

Challenge me and/or challenge yourself for a... more »

Most plusones: 3326

posted image

2014-08-29 11:05:57 (250 comments, 1884 reshares, 3326 +1s)Open 

Challenge me: Push-Ups
Update: Final count at 12:00 GMT: 2250 push-ups
Delivery: https://plus.google.com/+NeilaRey/posts/49FqvvmL5LP

How to play: if you want to challenge me, plus one and give me work to do, if you want to be challenged, re-share or post on your stream and let others decide what your plans for this weekend will be.

Why play: the gamification of fitness is what makes it fun, the X-factor adds suspense and making it a public commitment helps with accountability. Fitness is often about doing something, anything and just keep on doing it consistently. Every rep adds up and makes a difference - energy invested is never wasted.

Credit: trend from the Fitness community by the Fitness community, for #fitfriday  
https://plus.google.com/u/0/communities/105008312335704126105

Challenge me and/or challenge yourself for a... more »

Latest 50 posts

posted image

2014-10-17 16:25:48 (47 comments, 394 reshares, 1629 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

Happy Friday!
#fitness   #fitfriday   #workout  ___

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2014-10-16 15:39:35 (48 comments, 170 reshares, 818 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

Rest, Ice, Elevation, Compression (RICE)

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

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

Aid Recovery

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

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

Here's a Plan

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

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

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

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

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

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

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

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2014-10-15 13:55:53 (46 comments, 229 reshares, 1015 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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2014-10-10 15:40:03 (20 comments, 41 reshares, 422 +1s)Open 

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

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

2014-10-09 15:55:57 (191 comments, 27 reshares, 320 +1s)Open 

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

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

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2014-10-09 14:08:12 (45 comments, 100 reshares, 617 +1s)Open 

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

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

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2014-10-07 13:29:40 (103 comments, 595 reshares, 1729 +1s)Open 

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

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

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2014-10-04 12:53:01 (68 comments, 311 reshares, 1577 +1s)Open 

Muscle Map

Muscle Map___

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2014-10-02 20:25:49 (101 comments, 193 reshares, 1055 +1s)Open 

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

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

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

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

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

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

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

Breathing Too Much (and too little)

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

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

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

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

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

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

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

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

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

Training and Breathing

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

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

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

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

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

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

How to

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

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

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

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

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

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

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

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

#fitness   #breathing   #exercise  ___

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2014-10-01 14:21:50 (33 comments, 115 reshares, 670 +1s)Open 

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

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

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

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

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

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

#fitness   #workout   #workoutwednesday  ___

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2014-09-28 20:00:36 (121 comments, 66 reshares, 1387 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-09-23 14:36:42 (170 comments, 640 reshares, 2177 +1s)Open 

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

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

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

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

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

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

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

Dieting

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

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

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

Exercise

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

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

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

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

The winning combination

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

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

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

Muscle for fat burning

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

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

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

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

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2014-09-22 14:09:52 (116 comments, 201 reshares, 813 +1s)Open 

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

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

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2014-09-19 14:10:03 (30 comments, 200 reshares, 1043 +1s)Open 

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

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

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2014-09-17 13:48:55 (67 comments, 284 reshares, 1192 +1s)Open 

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

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

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2014-09-14 16:01:50 (134 comments, 457 reshares, 1612 +1s)Open 

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

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

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

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

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2014-09-10 14:13:51 (49 comments, 136 reshares, 689 +1s)Open 

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

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

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2014-09-08 14:02:18 (61 comments, 155 reshares, 714 +1s)Open 

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

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

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2014-09-05 23:11:06 (248 comments, 112 reshares, 1701 +1s)Open 

2250 push-ups in 7 days

2250 push-ups in 7 days___

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2014-09-03 14:39:01 (46 comments, 177 reshares, 781 +1s)Open 

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

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

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

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

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

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

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

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

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2014-09-02 13:39:41 (107 comments, 210 reshares, 1537 +1s)Open 

I am unstoppable!

I am unstoppable!___

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2014-08-31 14:00:45 (131 comments, 8 reshares, 804 +1s)Open 

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

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

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2014-08-30 12:59:26 (120 comments, 40 reshares, 716 +1s)Open 

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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2014-08-29 11:06:46 (122 comments, 516 reshares, 2471 +1s)Open 

Challenge me: Squats
Update: Final count at 12:00 GMT: 10.000 (2000x5) squats
How to play: if you want to challenge me, plus one and give me work to do, if you want to be challenged, re-share or post on your stream and let others decide what your plans for this weekend will be.

Why play: the gamification of fitness is what makes it fun, the X-factor adds suspense and making it a public commitment helps with accountability. Fitness is often about doing something, anything and just keep on doing it consistently. Every rep adds up and makes a difference - energy invested is never wasted.

Credit: trend from the Fitness community by the Fitness community, for   #fitfriday
https://plus.google.com/u/0/communities/105008312335704126105

Challenge me and/or challenge yourself for a fitter, healthier and happier world Google+

Challenge me: Squats
Update: Final count at 12:00 GMT: 10.000 (2000x5) squats
How to play: if you want to challenge me, plus one and give me work to do, if you want to be challenged, re-share or post on your stream and let others decide what your plans for this weekend will be.

Why play: the gamification of fitness is what makes it fun, the X-factor adds suspense and making it a public commitment helps with accountability. Fitness is often about doing something, anything and just keep on doing it consistently. Every rep adds up and makes a difference - energy invested is never wasted.

Credit: trend from the Fitness community by the Fitness community, for   #fitfriday
https://plus.google.com/u/0/communities/105008312335704126105

Challenge me and/or challenge yourself for a fitter, healthier and happier world Google+___

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2014-08-29 11:05:57 (250 comments, 1884 reshares, 3326 +1s)Open 

Challenge me: Push-Ups
Update: Final count at 12:00 GMT: 2250 push-ups
Delivery: https://plus.google.com/+NeilaRey/posts/49FqvvmL5LP

How to play: if you want to challenge me, plus one and give me work to do, if you want to be challenged, re-share or post on your stream and let others decide what your plans for this weekend will be.

Why play: the gamification of fitness is what makes it fun, the X-factor adds suspense and making it a public commitment helps with accountability. Fitness is often about doing something, anything and just keep on doing it consistently. Every rep adds up and makes a difference - energy invested is never wasted.

Credit: trend from the Fitness community by the Fitness community, for #fitfriday  
https://plus.google.com/u/0/communities/105008312335704126105

Challenge me and/or challenge yourself for a... more »

Challenge me: Push-Ups
Update: Final count at 12:00 GMT: 2250 push-ups
Delivery: https://plus.google.com/+NeilaRey/posts/49FqvvmL5LP

How to play: if you want to challenge me, plus one and give me work to do, if you want to be challenged, re-share or post on your stream and let others decide what your plans for this weekend will be.

Why play: the gamification of fitness is what makes it fun, the X-factor adds suspense and making it a public commitment helps with accountability. Fitness is often about doing something, anything and just keep on doing it consistently. Every rep adds up and makes a difference - energy invested is never wasted.

Credit: trend from the Fitness community by the Fitness community, for #fitfriday  
https://plus.google.com/u/0/communities/105008312335704126105

Challenge me and/or challenge yourself for a fitter, healthier and happier world Google+___

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2014-08-28 14:53:14 (76 comments, 202 reshares, 1218 +1s)Open 

Bodyweight Training Introduction
What if I were to offer you a portable training aid that would always be there when you need it, regardless. It would automatically tailor itself to your moods and inclination and particular physical needs. It would adjust to your weight and height and sex. It would automatically take into account strengths and injuries and it would always challenge you. How much would you pay? 

That training aid is the one you’re born with. Your body is the ultimate training aid. Press-up, squats, jumps and running, all put you through your paces. They help you develop strength, tone, stamina and muscle. They help you get physically fast, strong and capable. And they help you develop mental toughness and willpower. 

Without even realizing it, each of us carries with him the ultimate gym. Ballet dancers and martial artists, sprinters and marathonrun... more »

Bodyweight Training Introduction
What if I were to offer you a portable training aid that would always be there when you need it, regardless. It would automatically tailor itself to your moods and inclination and particular physical needs. It would adjust to your weight and height and sex. It would automatically take into account strengths and injuries and it would always challenge you. How much would you pay? 

That training aid is the one you’re born with. Your body is the ultimate training aid. Press-up, squats, jumps and running, all put you through your paces. They help you develop strength, tone, stamina and muscle. They help you get physically fast, strong and capable. And they help you develop mental toughness and willpower. 

Without even realizing it, each of us carries with him the ultimate gym. Ballet dancers and martial artists, sprinters and marathon runners, boxers and gymnasts, they all use the same thing to achieve different goals: their bodyweight. 

Why bodyweight training works

There are a number of reasons bodyweight training works so well but the primary one is that ultimately, the performance of your body is predicated upon your ability to control it. From a physics point of view any physical activity can be broken down into the elements of weight vs control system. The higher the weight of your body the stronger your control system needs to be (i.e. your muscles). The greater demands you make on your body (running, sprinting, climbing, punching, kicking, jumping) the better your control system needs to be (i.e the fine balance between muscle power and tendon strength). The longer and harder you want to work your body the more optimized must its performance be (i.e. you aerobic and cardiovascular systems). 

All of these are results that are both physical exercise specific and genetics-based. The amazing thing is that your body responds, every time, to the demands you make of it, changing as required to best help you do what you want to do. If you want to become a sprinter, for instance, and you start working on your quads, your glutes, calves and arms. Strengthen your core and abs and use running to harmonize everything, you will really get faster. 

Bodyweight training works because it synchronizes and fine-tunes all the different muscle groups, tendons and circulatory systems that make up your body. We usually talk about functional fitness as opposed to building up a particular set of muscle groups but that is not a very precise distinction. Ultimately even body-building that pumps up each muscle group to the maximum size it can is functional fitness in the sense that, the body develops to perform a very specific function: that of showy muscles. 

The real difference between those who train using bodyweight and those who lift lies in performance. By definition, lifting uses equipment that isolates each muscle group and works it in order to strengthen it. Because the isolation hyperloads the muscle group that is being trained the results are fairly fast. The body however is designed to work as a whole. Muscle groups that have grown in size and strength in isolation may be strong but they cannot perform as well as part of the whole. It’s a little like having a classical orchestra and the guitarist turns up with an electric bass. He may be able to play louder than all the rest but that is not going to make for a great orchestral performance. 

Performance vs Size

The question of whether bodyweight training can help you develop large, strong muscles arises only outside the military. Army training relies heavily on bodyweight because it is efficient, portable and delivers results in the overall performance and those who have seen Marines or Special Forces personnel know that those guys are all built. 

So yes, bodyweight training will help you get big, strong, performance orientated muscles. It will take a little longer than if you are training with weights (because your entire body is involved in every exercise) but it will get you there. 

What bodyweight training will not do is give you the disproportionately large muscles that bodybuilding does. Bodybuilding has a very specific function: developing large muscles. Those who are involved in it put in an incredible number of training hours each week to achieve their goal. Muscles that are worked in isolation do not know when to stop growing exactly because there is little feedback from all the other muscle groups. Like my bass player example, they keep on growing until genetics dictate they can’t any more. And they grow a little faster than what they would if bodyweight was applied. 

Bodyweight training will also not give you the shredded look. For that you will need to have a specific diet designed to reduce the fat content stored in your body. Again, this is done for specific purposes and cannot be maintained forever. 

Bodyweight training will not make you look like a man, if you’re a woman. Because you are working within the boundaries of your own body and genetics whether you are a man or a woman you will get the body you deserve and it will be gender specific. 

The Good News

Training works best when it helps you move and feel better. It works best when it allows you to feel you are in control of your physique. All of this is achieved best through bodyweight training, plus it’s free. You don’t need to invest in a gym membership, special clothes or heavy barbells. A chin-up bar may be very useful but, again, not necessary if you can find alternatives outside the home. 

The results you achieve stay with you longer. You feel healthier. Plus you are happier. You are in total control of your body, just like the warriors of old. 

permalink: http://neilarey.com/fitness/bodyweight-training.html___

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2014-08-27 14:07:34 (86 comments, 156 reshares, 833 +1s)Open 

Free No-Equipment Program: 30-Days of Cardio Blast
The 30 Days of Cardio Blast is ideal if you want to lose weight, slim down and tone up in the comfort of your home. It consists of high intensity bodyweight training and bodyweight cardio routines carefully balanced to help you maintain the high pace of this program. You won't even need to leave the house to complete this one but it'll take everything you've got to see it through - it's the easy looking routines that challenge you the most.

On the bright side, there are a couple of "sofa days" in there you can look forward to. The program was designed to be an alternative program to the 30 Days of Change, bringing the burn to your home.  If you are looking for something straight forward to lose weight and get toned that doesn't take your entire day and several changes of clothes - this is the program for... more »

Free No-Equipment Program: 30-Days of Cardio Blast
The 30 Days of Cardio Blast is ideal if you want to lose weight, slim down and tone up in the comfort of your home. It consists of high intensity bodyweight training and bodyweight cardio routines carefully balanced to help you maintain the high pace of this program. You won't even need to leave the house to complete this one but it'll take everything you've got to see it through - it's the easy looking routines that challenge you the most.

On the bright side, there are a couple of "sofa days" in there you can look forward to. The program was designed to be an alternative program to the 30 Days of Change, bringing the burn to your home.  If you are looking for something straight forward to lose weight and get toned that doesn't take your entire day and several changes of clothes - this is the program for you.

Use Online | Download & Print:
http://neilarey.com/programs/30-days-of-cardio-blast.html
#fitness   #exercise   #neilarey  ___

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2014-08-25 14:17:30 (51 comments, 191 reshares, 1046 +1s)Open 

Energizer Workout
Running low on energy? Power Up!
You know the feeling when you think that everything is simply too much effort? Feeling depleted and partially run down needs a special routine that'll activate your muscles, get your system going but will not tire you out. 

Download High Resolution .PDF poster
http://neilarey.com/workouts/energizer-workout.html

Energizer Workout
Running low on energy? Power Up!
You know the feeling when you think that everything is simply too much effort? Feeling depleted and partially run down needs a special routine that'll activate your muscles, get your system going but will not tire you out. 

Download High Resolution .PDF poster
http://neilarey.com/workouts/energizer-workout.html___

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2014-08-24 10:38:02 (352 comments, 134 reshares, 1051 +1s)Open 

Fitness community disabled by Google
UPDATE: We are now back up!!!!! Thank you so much everyone for your support, your comments and your involvement! We all, moderators and members, appreciate it very much!!! We still don't know what happened and why but at least we are back online and active. Thank you everyone!

More info about what happened and how the issue was resolved on +David Amerland's stream: https://plus.google.com/115620878851836664537/posts/DGpFFxn6cH4 

We should all also thank +John Skeats for sticking with us through the entire day and taking it up the chain on our behalf, for answering questions here and for addressing the many concerns we all had. 

Hurray!!! We are back online! Thank you +Google+ 

------------------------------------------------------------------------------
The original post [forthos... more »

Fitness community disabled by Google
UPDATE: We are now back up!!!!! Thank you so much everyone for your support, your comments and your involvement! We all, moderators and members, appreciate it very much!!! We still don't know what happened and why but at least we are back online and active. Thank you everyone!

More info about what happened and how the issue was resolved on +David Amerland's stream: https://plus.google.com/115620878851836664537/posts/DGpFFxn6cH4 

We should all also thank +John Skeats for sticking with us through the entire day and taking it up the chain on our behalf, for answering questions here and for addressing the many concerns we all had. 

Hurray!!! We are back online! Thank you +Google+ 

------------------------------------------------------------------------------
The original post [for those of you who missed it]
As some of you may know, I am one of the owners and moderators of the largest fitness community on Google+ (over 290.000 members). Yesterday the community was disabled with no clear explanation and it is currently visible to moderators only. We have no reason why it happened, since we haven’t received one either but this is a message to reassure you, if you are a member, the reason you can’t access it now is because it’s been disabled by Google.

We are doing everything we can to reach out, appeal and get it back up as soon as possible. It hasn’t been deleted, just disabled. As you well know, this is one of the heaviest moderated communities on Google+ with moderators taking shifts to clear the stream so why it has happened is at this point a mystery.

Those of you who know my story, why I love Google+ so much and why I will never consider going back to Facebook, will understand how heart-breaking this is for me. I always see Google+ being a fair and transparent place where everyone is welcome and things like that just don’t happen. 

If you are member, please bear with us while we try to get to the bottom of this – hopefully it’ll be just a few days. And please spread the word so other members are also aware of what’s happened – we have no other way of reaching out to them as we have been handicapped at this point. Thank you so much for reading and understanding.

Community link: 
https://plus.google.com/u/0/communities/105008312335704126105___

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2014-08-21 14:02:04 (85 comments, 508 reshares, 1338 +1s)Open 

Sofa Workout
You probably have never heard this before in relation to exercise but you really are going to need a sofa for this one (and probably a TV for the sofa to make sense). Next time you're sitting it out watching your favourite show and the ads come on get your body working with a little sofa-assisted action. Do this every time you sit in front of the Telly and before you know it you'll be rocking a new bod without the hassle of having to hightail it down to the gym. All you need to make this happen is the sofa (of course) and you. Plus, admit it, there is a certain thrill to knowing that you can get fit without leaving your sofa in front of the Telly and missing out on all your favourite programs.

What it works: quads, triceps, lower abs, lateral abs, front hip flexors

Tips: The benefits of exercise are cumulative. The more you workout like... more »

Sofa Workout
You probably have never heard this before in relation to exercise but you really are going to need a sofa for this one (and probably a TV for the sofa to make sense). Next time you're sitting it out watching your favourite show and the ads come on get your body working with a little sofa-assisted action. Do this every time you sit in front of the Telly and before you know it you'll be rocking a new bod without the hassle of having to hightail it down to the gym. All you need to make this happen is the sofa (of course) and you. Plus, admit it, there is a certain thrill to knowing that you can get fit without leaving your sofa in front of the Telly and missing out on all your favourite programs.

What it works: quads, triceps, lower abs, lateral abs, front hip flexors

Tips: The benefits of exercise are cumulative. The more you workout like this the better you will feel so the more you can pack in, every day, the faster you will get to feel the benefits. Strap on a pair of light ankle weights and you can take this to an entirely new level (particularly if you strap on a pair of wrist weights to go with the ankle ones). Challenge yourself creatively: see if you can exercise at every ad break. Make it even more fun by exercising with your partner or all your family. 

Download High Resolution .PDF poster
http://neilarey.com/workouts/sofa-workout.html

in collaboration with +NHS Choices - Your health, your choices___

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2014-08-17 14:02:46 (58 comments, 228 reshares, 951 +1s)Open 

Survey Corps Workout
When you face an immovable object the only way to win is to become an irresistible force. Outclassed in size, strength, rejuvenating power and numbers the only hope for the Survey Corps is to simply be better. And better means agility, both physical and mental. Bodies that can defy gravity and be completely under control so when you command, the flesh obeys. Well, that kind of control does not come easy. You need to do your jumping lunges and your climbers taps and your lunge kicks and you need to launch yourself on your high jumps and blur your limbs in your turning kicks and when you're through all that and done. You need to think of one thing only: How soon can you start again? Titans cannot be taken down by just anybody, you know.  

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

Survey Corps Workout
When you face an immovable object the only way to win is to become an irresistible force. Outclassed in size, strength, rejuvenating power and numbers the only hope for the Survey Corps is to simply be better. And better means agility, both physical and mental. Bodies that can defy gravity and be completely under control so when you command, the flesh obeys. Well, that kind of control does not come easy. You need to do your jumping lunges and your climbers taps and your lunge kicks and you need to launch yourself on your high jumps and blur your limbs in your turning kicks and when you're through all that and done. You need to think of one thing only: How soon can you start again? Titans cannot be taken down by just anybody, you know.  

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

Download High Resolution .PDF poster:
http://neilarey.com/workouts/survey-corps-workout.html___

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2014-08-14 17:39:58 (138 comments, 153 reshares, 908 +1s)Open 

Super Saiyan Workout - Video
Some workouts are meant to be completely off this world. A super Saiyan state can only be reached when you go beyond your current limits, so this one’s designed to help you get there faster. Remember that in true Goku fashion the secret to super strength is simply to train more and train harder. So power up.

PDF: http://neilarey.com/workouts/super-saiyan-workout.html

Super Saiyan Workout - Video
Some workouts are meant to be completely off this world. A super Saiyan state can only be reached when you go beyond your current limits, so this one’s designed to help you get there faster. Remember that in true Goku fashion the secret to super strength is simply to train more and train harder. So power up.

PDF: http://neilarey.com/workouts/super-saiyan-workout.html___

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2014-08-12 13:49:15 (194 comments, 311 reshares, 1667 +1s)Open 

Being Fit and Looking Fit
We can’t talk about fitness without mentioning cake, as in having your cake and eating it by wanting to look fit and be fit. Let me explain this a little further: Looking fit and being fit are not always the same thing. Because the body is a system made up of individual modules looking fit and being fit is really a case of training each module to, visually, look the part or training the system to be one awesome, badass tool. 

You could, for instance, train your biceps so they are big, starve yourself and come out looking like Adonis but the moment you actually need to do something you will instantly understand why fitness models (who look great) don’t win Olympic medals. Simply put, it’s not their job to perform at that level, it’s their job to look good. Have you seen Olympic athletes off season? They look ordinary. It’s not their job to impressyou with t... more »

Being Fit and Looking Fit
We can’t talk about fitness without mentioning cake, as in having your cake and eating it by wanting to look fit and be fit. Let me explain this a little further: Looking fit and being fit are not always the same thing. Because the body is a system made up of individual modules looking fit and being fit is really a case of training each module to, visually, look the part or training the system to be one awesome, badass tool. 

You could, for instance, train your biceps so they are big, starve yourself and come out looking like Adonis but the moment you actually need to do something you will instantly understand why fitness models (who look great) don’t win Olympic medals. Simply put, it’s not their job to perform at that level, it’s their job to look good. Have you seen Olympic athletes off season? They look ordinary. It’s not their job to impress you with their muscles, it’s their job to be exceptional at what they do when they are competing but off-season they look like any other person who trains. 

You can take a body part, your arms or your abs for example, and work on it and make it look extremely good, and it will, but if you won’t work on your body as a whole you and get each part to harmonize with the rest, you won’t be able to run faster or jump higher and you certainly won’t have greater endurance. You won’t be fit, you’ll just look like you’re fit. 

Athletes themselves define fitness between what looks good on the beach and what really allows them to “get the job done”. Similarly, each and every one of us get to decide what it is we want from training: do we want to look like the hero or be the hero? There are no wrong answers here, just like there are no wrong answers in how you live your life. We all get what we want as long as it what we really want and that applies to training.

Visual fitness is always more impressive and something people can judge instantly (which is why Fitness models get work) so more people strive for a muscled physique and a six pack – it is more impressive at least up until the moment when you have to run or fight or perform any other manual task in life. Endurance, strength, flexibility, how much recovery time you need after a session – these things can’t be achieved through just working on how you look and starving your body to make your muscles stand out. 

When it comes to performance, your highest priority are the results you get when performing not the ones you see in the mirror. You can be very fit but not look like it, you can have extra bodyfat reserves because that’s what you need to give that extra push when you need it. If your body is starved, you are tired all the time because you have given up carbs and are low on energy, your quality of life drops as well. You just can’t do everything you want to (though you will probably look like you can). 

Bodybuilders know this very well, they cut carbs for months and they shape their bodies for the day they will go out there and show what they have achieved. And it gives us awe not just because it represents the beauty of the human body but the resolve of that person inside it. We understand that he or she gave up a lot to look like that and they have worked on that body the same way a sculptor would. In many respects it’s a work of art, but unlike with stone creations these results are temporary because no one can continue to push their body indefinitely. We are all slobs off season.

That’s another very, very important aspect of fitness. We see all these breathtaking images of muscled, beautiful men and women all around us, on TV and in magazines and all over the web and we feel like we have failed, why don’t we look like that and what can we do to look like that? The answer is: go on a quest.  If you work hard and you stay consistent, and that’s all it really takes, you will look exactly like it for a time. You will look exactly like it for a time because it is a quest and it is an ultimate prize, the achievement unlocked moment, but it’s not something you get to keep unless that’s all you do for the rest of your life – and very few people can even when it is their full time job. 

Bloggers and fitness models starve themselves to oblivion just so they can take a few pictures and immortalize the moment for posterity. Never even for a second let yourself believe that that gorgeous, perfect picture you came across of someone looking sharp is how this person looks all the time. And you should never expect or demand from yourself to be like that all the time either. Always see it for what it is, it’s a goal and a quest and it is certainly something you can try and reach but it isn’t a permanent state of affairs, not for you and not for anyone.

Low body fat and that chiseled starved look don’t last, it can be achieved again and again through tremendous discipline and sacrifice, but it’s not going to stay and it’ll eventually become harder and harder to achieve not just physically but mentally too. The same goes for performance fitness, if you don’t use it – you lose it, but unlike visual fitness it is a lot more permanent, it extends and improves your quality of life and it can be maintained indefinitely provided you call upon it regularly. 

All you have to do is train, consistently. That’s all it takes to be fit, capable and strong. You don’t have to starve or count calories, you don’t have to give up on the food you love – you just have to work for it. Performance fitness is all about what you can do, how long you can do it for and how fast you can recover before you can do it again. That’s what it means to have complete control over your body and have confidence in your every move. You may not look like you have just come off the cover of a magazine, but you’ll look fit and you’ll actually be fit. And then, if you at some point want to look chiseled you can do it too just to know what it feels like. After all, that’s all visual fitness is – it’s a dare, a way of showing yourself and the world that you have the discipline and the courage to go through seven hells and do what it takes.  


The two sides of fitness, the visual and the practical sides of it, are not necessarily exclusive to each other but in the modern world they are more often are. You can go from performance to visual fitness and then back, but you can’t go from visual to performance as easily – it’s going to be a whole different journey. Visual fitness is essentially a trick, a promise of performance and strength when there isn’t much of either, it’s an illusion but since anyone looking good is not automatically expected to perform we are led to believe that it’s the same thing. 

To get started either way identify your goals first, whether you want to look good now or for the rest of your life, whether you want to just look good or whether you also want to be able to do anything with your body and have complete control over it. You have to understand what it is you want from fitness to train right and get the results you want. The main difference between getting the look and being the real deal is the permanence of the results and the quality of your muscles. You can be fit for life or you can be fit just for the summer. There are no right or wrong answers, it’s simply a choice.

permalink http://neilarey.com/fitness/being-fit.html
#fitness   #exercise   #training  ___

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2014-08-07 15:41:12 (116 comments, 273 reshares, 1038 +1s)Open 

30 Days of Change Free Fitness Program is designed to change your exercise habits as well as the way you look and feel - in a month. It is completely 100% equipment free. Different daily programs will ensure that your body doesn’t adapt to the same routine so you’ll see progress a lot sooner than with any other program.

Download & Print / Use Online / Use on Mobile or Tablet:
http://neilarey.com/programs/30-days-of-change.html

30 Days of Change Free Fitness Program is designed to change your exercise habits as well as the way you look and feel - in a month. It is completely 100% equipment free. Different daily programs will ensure that your body doesn’t adapt to the same routine so you’ll see progress a lot sooner than with any other program.

Download & Print / Use Online / Use on Mobile or Tablet:
http://neilarey.com/programs/30-days-of-change.html___

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2014-08-03 13:51:12 (156 comments, 531 reshares, 1887 +1s)Open 

Micro HIIT 7-day program is ideal for a busy week when fitting exercise in is a challenge. You can still stay active and get fitter, improve your cardiovascular system and your core with these seven easy-to-follow microworkouts. It is perfect for home training and it is hotel and travel friendly.

It adds 150 extra minutes of training to your week without compromising your schedule.

PDF: http://neilarey.com/programs/micro-hiit.html

Micro HIIT 7-day program is ideal for a busy week when fitting exercise in is a challenge. You can still stay active and get fitter, improve your cardiovascular system and your core with these seven easy-to-follow microworkouts. It is perfect for home training and it is hotel and travel friendly.

It adds 150 extra minutes of training to your week without compromising your schedule.

PDF: http://neilarey.com/programs/micro-hiit.html___

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2014-08-01 15:42:52 (93 comments, 297 reshares, 942 +1s)Open 

Knee Strength & Recovery Workout
Strengthen your knees and help to prevent pain
In collaboration with +NHS Choices 
PDF: http://neilarey.com/workouts/knee-workout.html

Knee Strength & Recovery Workout
Strengthen your knees and help to prevent pain
In collaboration with +NHS Choices 
PDF: http://neilarey.com/workouts/knee-workout.html___

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2014-07-27 18:34:38 (99 comments, 885 reshares, 1678 +1s)Open 

2 Minute Ab Workout
PDF: http://neilarey.com/workouts/2minute-abs.html

2 Minute Ab Workout
PDF: http://neilarey.com/workouts/2minute-abs.html___

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2014-07-23 13:38:00 (54 comments, 131 reshares, 635 +1s)Open 

Ronin Workout
When time changed for the land of the rising sun and the noble samurai were no longer quite needed, the Ronin, masterless Samurai, appeared everywhere. Swords for hire with a moral code, they're responsible for some of the tales of heroism, we have from that time. This is the time of Miyamoto Musashi, the fabled 'Sword Saint' and author of Rin-Go-Sho (The Book of Five Rings), hailed as the ultimate treatise on combat. The Ronin workout is a direct thread connecting you to that time. You feel your spirit resonate, your body thrum and as you get to the first lunge cut you know, deep inside, that yours too is a Warrior Code.

PDF: http://neilarey.com/workouts/ronin-workout.html

Ronin Workout
When time changed for the land of the rising sun and the noble samurai were no longer quite needed, the Ronin, masterless Samurai, appeared everywhere. Swords for hire with a moral code, they're responsible for some of the tales of heroism, we have from that time. This is the time of Miyamoto Musashi, the fabled 'Sword Saint' and author of Rin-Go-Sho (The Book of Five Rings), hailed as the ultimate treatise on combat. The Ronin workout is a direct thread connecting you to that time. You feel your spirit resonate, your body thrum and as you get to the first lunge cut you know, deep inside, that yours too is a Warrior Code.

PDF: http://neilarey.com/workouts/ronin-workout.html___

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2014-07-21 14:03:25 (52 comments, 260 reshares, 1008 +1s)Open 

Pre-Workout Warm-Up
This warmup routine will allow the muscles and tendons to begin to loosen up in preparation for real work. It'll help the body come awake, gradually speeding up circulation, metabolic rate and heartbeat and it'll help you get the most out of your workout routines as you don't spend a lot of time preparing the body, then. This is a light warm up that you can do before any exercise routine. It focuses primarily on some large muscle groups and the joints of neck, shoulders, hips, knees and lower back. We are still not sure if warm ups prevent injuries (though intuitively, they should) but we do know that a good warm up allows you to dive into a workout at full speed.

PDF: http://neilarey.com/workouts/warm-up.html

Pre-Workout Warm-Up
This warmup routine will allow the muscles and tendons to begin to loosen up in preparation for real work. It'll help the body come awake, gradually speeding up circulation, metabolic rate and heartbeat and it'll help you get the most out of your workout routines as you don't spend a lot of time preparing the body, then. This is a light warm up that you can do before any exercise routine. It focuses primarily on some large muscle groups and the joints of neck, shoulders, hips, knees and lower back. We are still not sure if warm ups prevent injuries (though intuitively, they should) but we do know that a good warm up allows you to dive into a workout at full speed.

PDF: http://neilarey.com/workouts/warm-up.html___

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2014-07-11 15:27:40 (115 comments, 538 reshares, 1230 +1s)Open 

Lower Back Workout
Helps reduce lower back pain, tension, stiffness & soreness.
#fitness   #workout   #lowerbackpain  
PDF: http://neilarey.com/workouts/lower-back-workout.html

Lower Back Workout
Helps reduce lower back pain, tension, stiffness & soreness.
#fitness   #workout   #lowerbackpain  
PDF: http://neilarey.com/workouts/lower-back-workout.html___

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2014-07-09 15:25:30 (50 comments, 110 reshares, 505 +1s)Open 

Pokemon Master Workout
#fitness   #workout   #workoutwednesday  
http://neilarey.com/workouts/pokemon-master-workout.html

Pokemon Master Workout
#fitness   #workout   #workoutwednesday  
http://neilarey.com/workouts/pokemon-master-workout.html___

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2014-07-08 14:29:13 (107 comments, 281 reshares, 1043 +1s)Open 

The Last Ten Pounds
The last several pounds - usually around 5-10lb (3-5kg) - are your body’s last reserve, it is there to safeguard you and ensure your survival in case of extreme conditions and even possible starvation. The logic of it is pretty solid, in the past when food was scarce and conditions were a lot tougher this could have saved your life. In the past it was useful, now it’s a pain.

Having fat reserves was indeed something that used to be the deciding factor whether you lived or died, but today, for most of us this is no longer the case – food is plentiful and there is warmth and shelter available when we need it. Having reserves is no longer a necessity… but your body didn’t get the memo. It still does what it is programmed to do – ensuring you have the best possible chances of making it through the winter. It does more than that, as you get older, yourmetabolism ... more »

The Last Ten Pounds
The last several pounds - usually around 5-10lb (3-5kg) - are your body’s last reserve, it is there to safeguard you and ensure your survival in case of extreme conditions and even possible starvation. The logic of it is pretty solid, in the past when food was scarce and conditions were a lot tougher this could have saved your life. In the past it was useful, now it’s a pain.

Having fat reserves was indeed something that used to be the deciding factor whether you lived or died, but today, for most of us this is no longer the case – food is plentiful and there is warmth and shelter available when we need it. Having reserves is no longer a necessity… but your body didn’t get the memo. It still does what it is programmed to do – ensuring you have the best possible chances of making it through the winter. It does more than that, as you get older, your metabolism changes as well slowing down and optimizing taking into account your possible future inability to provide for yourself aka - hunt. Yay body, good job.

Now, losing the extras, the weight that is not necessary for your survival is a relatively straight forward process. After all, that’s what you have fat reserves for – it’s fuel, you use it up. The moment you hit what is called the “comfortable weight” – and everyone has their own, when you are neither fat nor slim – that’s when you hit the mark. From that point on your body will resist everything you throw at it and your usual training, everything you’ve been doing so far will make no difference. Your body will do everything it can to optimize and burn as little as possible while maniacally stockpiling anything extra it gets hold of. It’s a safety mechanism that basically puts you on “energy saving mode”.  

Reserves are there to safeguard, they will only be used up in case of an emergency or hardship – and that’s exactly what you’ll have to simulate. It has to be just enough pressure to force your body into digging into it and start emptying the fat cells and not too much to make it panic. That’s the tricky bit, and it is vital – if you push yourself too far too fast, start extreme diets you won’t be able to maintain, you will only “piss your system off”. And the moment you go back to your normal lifestyle it won’t just get it all back, it’ll move the mark forward increasing your comfortable weight in case the crisis hits again in future. That’s what most people do, they go from one extreme diet to another eventually getting trapped in a vicious cycle of yo-yo weight loss and gain – although they get results, these results are temporary and the weight always comes back (and it often brings friends).  

It’s a choice. It works for some people and you can do that too – but if you want to get rid of the reserves permanently you’ll have to permanently change your lifestyle. And that means you have to introduce a new normal where it is impossible to have reserves – a more active lifestyle and a more conscious way of making eating choices at all times. 

What does it take to get rid of it, then? There are two ways, in fact, you can starve your body for resources or you can increase training intensity (raise a level and/or training time) – ideally, you should do both without going into extremes. 

Just to give you an idea, the moment you hit your comfortable weight and you want to go past it, you now need to work harder and smarter – because what you did before and what gave you results before will no longer be enough.  You want to first of all vary your training to shock your system a little bit and keep it confused so it doesn’t optimize. The best thing to do is to introduce HIIT (high intensity interval training) workouts and give up some of the extras in your menu e.g., extra slice of bread, fruit in the evening, have something sweet or alcohol on the weekend only. If you do running, start running longer distance or run uphill or do sprints. Do something new, add an extra 10 minutes of a different kind of training your muscles are unfamiliar with to your normal regimen or completely change your routine for a while - and then keep on doing that. 

Whatever you were doing before, you have to go one-two steps further in your efforts – just not a whole mile – like giving up solid food and training 3 hours a day, for example. Unless what you do – the training and the diet changes, can become your lifestyle don’t do it. If you want permanent change in how you look, you have to make permanent changes in your lifestyle as well. 

Your body will always try and get it back, the moment you relax and go back to a lifestyle where you eat just a little bit extra and exercise just a little bit less, you will get everything back. It isn’t something you can change, that’s how your body is wired up and it’s what it is designed to do. Which is not a bad thing if you think about it. If the Zombie apocalypse does happen you’ll be grateful you had extra body fat – just enough to see you through the winter and not too much to slow you down.  Even fit people, especially fit people in their off season, have extra reserves. Maintaining a body fat percentage that is below what your body is comfortable with is always a struggle. It does help to understand the logic behind it – so you are better prepared to deal with it and then be able to manage it better. 

The important thing to remember is that it is first of all a process. You are trying to educate your body and show it that these reserves are unnecessary, that it can and have to let them go. The only way you can do that is to have that kind of lifestyle – that’s the only means of communication you have with your body. And instead of fighting back every step of the way, it will listen and it will respond.

permalink: http://neilarey.com/fitness/last-ten-pounds.html___

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2014-07-07 20:15:31 (133 comments, 217 reshares, 1110 +1s)Open 

I made this.
(c) picturesinboxes.com

I made this.
(c) picturesinboxes.com___

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2014-07-07 13:20:03 (55 comments, 151 reshares, 622 +1s)Open 

Rise & Shine Morning Workout
#fitness   #workout   #mondaymorning  
print-friendly PDF: http://neilarey.com/workouts/rise-workout.html

Rise & Shine Morning Workout
#fitness   #workout   #mondaymorning  
print-friendly PDF: http://neilarey.com/workouts/rise-workout.html___

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2014-07-04 09:24:33 (482 comments, 106 reshares, 761 +1s)Open 

What do you see?

What do you see?___

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2014-07-02 14:39:49 (51 comments, 126 reshares, 623 +1s)Open 

REX / Strong & Toned Arms Workout
#fitness   #workout   #workoutwednesday  
print-friendly PDF & before and after shot:
http://neilarey.com/workouts/rex-workout.html

REX / Strong & Toned Arms Workout
#fitness   #workout   #workoutwednesday  
print-friendly PDF & before and after shot:
http://neilarey.com/workouts/rex-workout.html___

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2014-07-01 14:04:42 (50 comments, 119 reshares, 472 +1s)Open 

30-Day Flexibility Challenge
#fitness   #challenge   #30daychallenge  
print-friendly PDF: http://neilarey.com/challenges/flex-challenge.html

30-Day Flexibility Challenge
#fitness   #challenge   #30daychallenge  
print-friendly PDF: http://neilarey.com/challenges/flex-challenge.html___

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2014-06-30 14:19:54 (35 comments, 143 reshares, 677 +1s)Open 

The Perks of Fitness
#fitness   #motivation   #motivationmonday  
http://neilarey.com/motivation/perks-of-fitness.html

The Perks of Fitness
#fitness   #motivation   #motivationmonday  
http://neilarey.com/motivation/perks-of-fitness.html___

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2014-06-29 13:55:34 (67 comments, 203 reshares, 800 +1s)Open 

FIFA workout
#fitness   #workout   #fifaworldcup2014  
print-friendly PDF: http://neilarey.com/workouts/fifa-workout.html

FIFA workout
#fitness   #workout   #fifaworldcup2014  
print-friendly PDF: http://neilarey.com/workouts/fifa-workout.html___

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2014-06-27 13:55:07 (59 comments, 195 reshares, 683 +1s)Open 

Black Widow Workout
Works: glutes, quads, hamstrings, triceps and biceps, abs and core, aerobic capacity. 
#fitness   #fitfriday   #workout   #blackwidow
http://neilarey.com/workouts/black-widow-workout.html

Black Widow Workout
Works: glutes, quads, hamstrings, triceps and biceps, abs and core, aerobic capacity. 
#fitness   #fitfriday   #workout   #blackwidow
http://neilarey.com/workouts/black-widow-workout.html___

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