no pain no gainFitness plays a significant role for individuals of all age groups. There are many advantages of following a fitness regime. It delays the process of aging, controls your weight, improves your sleep pattern, and most importantly makes you less susceptible to pain. By exercising regularly, your muscles and bones become stronger. As a result, it reduces all kinds of pain such as neck pain, joint pain, wrist pain, and so on. Some of the effective workouts to reduce pain have been outlined below.

Strength Training: Strength training exercises like weight training help individuals suffering from arthritis in several ways. The prime benefit of strength training exercise is that it reduces stiffness and joint pain, and increases endurance, cardiac fitness, muscle strength, and flexibility. In addition, it helps in weight reduction, belly fat and improves your overall well being.

Walking: Walking helps to keep your muscles strong and makes your joints move freely. You can easily get rid of chronic pain to a great extent simply by walking daily. One of the major benefits of walking is that it improves your metabolism. People suffering from chronic pain have metabolic concerns to a great extent. Therefore, walking helps to get rid of pain such as body pain, neck pain, back pain and so on.

Dead lifts: This exercise reduces pain in your neck caused due to various factors such as bad posture, structural disorders, and so on. The lower back muscles become stronger when you perform dead lifts as it supports your spine and maintains correct posture. To perform this workout, you need to stand on your feet straight at hip distance holding a dumbbell weighing 5 pounds in each hand. Lean forward towards your waist until the torso is corresponding to the floor, and allow your arms to hand down straight. Place your shoulders back to involve your lower back muscles in order to lift your torso straight. Repeat this for 10 times.

Yoga: It has been proven that yoga is one of the most effective exercises to reduce back pain. Yoga redresses the balance between the muscle strength and flexibility. There are several forms of exercises in yoga. However, to decrease back pain problems, Hatha yoga is highly recommended. Yoga emphasizes on alignment, which benefits the back pain sufferers. You can talk to your yoga trainer and figure out the best suitable workout for you.

Dumbbell Exercise: Most people, who often sit in front of the computer for long hours working, may experience pain in their wrists. In order to get rid of wrist pain, you can perform dumbbell exercises as it combines wide range of strengthening and motion exercises. While you are seated, hold dumbbell in your hand, and ensure that your forearm is rested on your knee. Do wrist extension and flexion while you are holding the dumbbell. By doing so, it adds tension on your forearm muscles. However, this exercise needs to be performed slowly to avoid strain in the muscles.

To conclude, physical fitness has several benefits, and all individuals irrespective of their age should begin to perform physical workouts to remain fit.

Author Bio: Marguerite being a fitness enthusiast loves to blog on fitness and topics related to fitness. You can check out her latest post on How to lose belly fat on her website.


Posted: 30th July 2012 by admin in Uncategorized

In the military there isn’t much wiggle room for sleeping in. There is a custom bed made for each private.  It is big enough to support their limbs and torso, and not much more.  You do not share these cots and you do not wiggle around in them.  Basically, it isn’t anything like the comfy cushion mound of a mattress you call a bed.  Most importantly though, these are made to rejuvenate the body.

This is why you do not fall asleep in the army.
The body needs rest, actually more than it needs food. That is a fact.  There are a myriad of different hormones in the body that perform different functions like repair muscle tissue, create adrenalin, make endorphins, repair brain tissue and so on and so on.  when you sleep the body undergoes a physiological change, different hormones are produced and muscle, tissue and organ repair are all made possible.  Do you see what I am getting at.  We don’t sleep so that we can enjoy our fluffy little cotton headed dreams, we sleep so that we can recover our strength. IS THAT CLEAR!?

Drill sargeantNow do you know how much sleep the average adult (18+) needs to be healthy? That is right 6 to 7 hours of sleep.  You don’t need any more than that.  Your body will go throughout each of the sleep cycles and you will recover as much strength as possible. Anymore sleep than that would just be a waste of precious daylight.  Unless you are a weakling, I don’t expect I should have to find you sleeping in.

The people who are not held to the standards of military excellence will sleep their pretty little lives away.  This is not acceptable for us.  We do not have the privilege of wasting our life on petty activities like sleep.


Top 3 Routines from the Military

Posted: 2nd May 2012 by admin in Uncategorized

The single biggest difference between military training and civilian training is this, in the military you have to pass a fitness test. They have fitness tests in law enforcement agencies too, and I would guess probably for bouncers and guards as well.  These professional meat heads have developed routines specifically made to improve strength and performance, rather than just bravado. If you are struggling and have come to a plateau in your physical development then you could use these types of routines.


Routine 1: 15 Day PFT

Most physical fitness tests consist of three main parts: pushups, sit ups and usually a 1.5 mile run. Here is an exercise routine where we are going to get you to increase your pushups and sit ups by 50-100% and greatly improver your run too.  Oh yeah, and we are going to do it all in just fifteen days. The trick to this routine is putting emphasis on pushups and situps one day and then putting emphasis on  running the next.  Increase the intensity each day. On day 11 you should take a rest until day 15 when you test.


Routine 2:20 Minute Circuit Workout

This workout is designed to promote weight loss and muscle expansion.  The trick to this is switching between multiple routines. For example start on a bench press move to squats then do some pull ups and continue on to a jog etcetera. once one muscle group has been worn out move to the next.  This is going to get your heart rate raised to an extremely high level for an extended amount of time, which is very good for your health.

Routine 3. Burbees

Burbees have been used by the military for training their soldiers.  This simple exercise is a full body routine that is part anaerobic and part aerobic. It works every single muscle from toe to the tips of the fingers when they are raised above the head.




How to Workout Like a Man

Posted: 26th April 2012 by admin in Fitness

There are guys out there who think they know how to workout like a man, but the truth is that all they do is puff up their bodies and make themselves look bigger while not getting one bit tougher.  What good are those muscular bodies doing, besides attracting shallow ladies?  Nothing.  You would think that with those kind of muscles they would put them to good use, like helping a neighbor move their couch or something like that.

If you want to be a man, with a man’s physique then you need to work out like a man!

Here is how to NOT workout like a man:

  • Having a specific routine every time and becoming adjusted to it.
  • Show up at the gym with your protein shaker in a sleeveless shirt.
  • Target individual muscles.

So don’t be that guy!

Now here is how to workout like a man:

  • Beat your body near to death!  If you’re feeling pretty tough, then you can really do a number on your body.  Veterans are accommodated with this feeling quite often.
  • Do explosive exercises like sprinting that make your body tougher.
  • Learn some form of combat training!

If you don’t use your body for some usefulness when you get huge, then there is really no practical use for it.  Working out used to be popular for the reason of getting stronger, and bulking up was merely a by-product of exercise.  It seems people are only concerned with looking bigger, rather than increasing their toughness and strength.

People in the armed forces seem to be the only ones who understand that working out is something to do when you want to get stronger.  That’s probably why they get the crap beat out of them in training!  So go to the gym to get tough, not to just look like an over-inflated wind bag!

Check out this video for an awesome workout:

Jordan works and goes to school full time. He enjoys the outdoors, healthy living, music, and just about all sports and loves blogging about all of them. Follow him on Twitter at, and you can also find him on Google+.

How Asbestos Exposure Affects Veterans

Posted: 24th April 2012 by admin in Wellness

Guest Post by Faith Franz


For many veterans, an initial four- , five- or six-year enlistment was just the beginning of a decades-long

military career. As they worked through the ranks of their selected branch, they accumulated more than experience: they were also accumulated asbestos fibers in their bodies.

Asbestos is a mineral fiber that was used heavily by all branches of the military for industrial purposes. The Navy was the most notorious consumer of asbestos, but the Army, Air Force, Coast Guard and Marine Corps all utilized asbestos products in a number of different ways. When asbestos materials were disturbed during training drills, combat or even simple base renovations, service men and women were exposed to the fibers.

If asbestos is inhaled, the fibers can cause inflammation, scarring and even biological changes in the body. Mesothelioma – one of the most common asbestos-related diseases – is diagnosed fairly frequently in veterans. Even though only 3,000 new cases of the cancer are recorded in the United States each year, around 30 percent of all patients are veterans.

Military Exposure to Asbestos

Each job within the military carried a significant risk of asbestos exposure. Nearly every military property, including barracks, proving grounds, battleships, aircraft and submarines, contained asbestos products.

Some of the products that released asbestos fibers into the air where veterans lived and worked include:

  • Engine room insulation
  • Ship piping
  • Torpedo wrapping
  • Flooring and roofing tiles
  • Gaskets and brakes on tanks and in vehicle repair shops

The frequency and duration of a veteran’s asbestos exposure places them at a higher risk for asbestos-related diseases than a civilian who was exposed once or twice during their lifetime. Prolonged exposure at high levels – such as in several months at sea in a poorly ventilated frigate – is associated with a higher asbestos count in the body.

However, even short periods of asbestos exposure can increase a person’s risk for developing illnesses such as asbestosis and pleural plaques. In recent years, several military bases have come under fire for short but severe asbestos exposure risks, such as a 2008 incident in which 10 soldiers were ordered to scrape up asbestos floor tiles without the proper training or protective gear.

Asbestos-Related Health Risks Veterans Face

Regardless of the extent of a veteran’s asbestos exposure, a number of asbestos-related diseases may develop after inhaling or ingesting the fibers during military service.

The primary asbestos-related conditions include:

  • Mesothelioma
  • Lung cancer
  • Asbestosis
  • Pleural plaques/pleural thickening

Several other minor conditions, such as interstitial lung disease, are also associated with asbestos exposure. Additionally, some cancers like gastrointestinal cancer and esophageal cancer have been linked to asbestos exposure.

These cancers can take decades to develop. Veterans with asbestos-related diseases are often diagnosed years after they have retired or have been discharged from the service. Because of this, veterans should be mindful of their elevated risk and register for regular health screenings. VA hospitals typically offer these procedures.

If diagnosed with an asbestos-related disease, veterans may be eligible for benefits to cover their medical expenses.

About the Author:

Faith Franz is a writer for the Mesothelioma Center. She combines her interests in whole-body health and medical research to educate the mesothelioma community about the newest developments in cancer care.

Develop Habits, Military Style

Posted: 23rd April 2012 by admin in Uncategorized

In the military there are some key objectives.  One of which is to get you to change the way you think, feel, eat, sleep, dream, hope, want, or do anything for that matter, and to do this there is some conditioning that has to take place.  Conditioning and brain washing are nothing more than the process of developing habits.  And, the military has the most effective way to get people to develop habits.

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Guest Author: Matt Carter

The increased interest in health and eating healthy foods has spurned a few terms that marketers have latched onto. One of those terms is “Superfoods,” and as far as truth in marketing goes, that term is not far from being very true. Superfoods are natural foods, usually fresh or raw, that have immensely healthy benefits when consumed. As such, they are super healthy foods that provide benefits above and beyond comparatively similar natural foods.
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The Truth about Crunches

Posted: 12th April 2012 by admin in Fitness


So it’s almost summer time again, which means it’s time to head out to the swimming pool or to go to the beach or to the lake.  For some of us this is a time for fun and enjoyment, but for others, it is a dreaded time where we have to wear a bathing suit, and if we haven’t been preparing ourselves for the summer, it could become a nightmare. Read the rest of this entry »

Mantras and Brain Hacks

Posted: 10th April 2012 by admin in Uncategorized

In the Military there is a certain amount of conditioning or brain wash, if you will. Not that that is bad thing. Many people want to be condition to become more fit or trained to think more systematically.  So ignore all the negative connotations that may be associated with the two terms.


The key to good communication is understanding.

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The Big Eater Diet. YES!!!!

Posted: 2nd March 2012 by admin in Nutrition
Tags: , , ,

Big Dinner!

So today I was looking around on the internet, when I stumbled onto this site. It’s called and it had this diet called ‘The Big Eater Diet”. I thought it sounded interesting, so I figured I’d take a look. To sum it up, you just graze throughout the day, eating no more than 300 calories. Then when dinner rolls around, you can gorge yourself and eat the biggest meal of your whole life, measuring around 2,000 calories. Sounds like an awesome diet right? Well, I figured I’d take the critical point of view and examine this diet using what I learned in my nutrition class.
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