Wise Man Daily March 2018

A 9-PART WALKTHROUGH ON PROTEIN-RICH ALTERNATIVES TO MEAT 

Issue 8 I March 2018 

5WAYS TO BUILD LOWER BODY 

MUSCLES WITHOUT SQUATS 

TOP 6 FOODS 

TO AVOID WHEN ON 

A DIET 

8 Hot Hairstyles For 

Men In 

2018 

TOP 3 REASONS TO STOP DRINKING 

5 WAYS YOUR MIND CAN POWER YOUR 

FITNESS SUCCESS 

ENERGY 

DRINKS 

11 PROVEN TECHNIQUES FOR GETTING A JOB RIGHT AFTER COLLEGE

CONTENTS ISSUE 

8 I MARCH 2018 

07 

08 

16 

24 

33 

40 

49 

58 

EDITOR’S NOTE 

A 9-PART WALKTHROUGH ON 

PROTEIN-RICH ALTERNATIVES 

TO MEAT 

TOP 6 FOODS TO AVOID 

WHEN ON A DIET 

5 WAYS TO BUILD LOWER 

BODY MUSCLES 

WITHOUT SQUATS 

TOP 3 REASONS TO STOP 

DRINKING ENERGY DRINKS 

5 WAYS YOUR MIND CAN 

POWER YOUR 


11 PROVEN TECHNIQUES FOR 

GETTING A JOB RIGHT 

AFTER COLLEGE 

6 SIMPLE WAYS TO GET 

BETTER SLEEP FOR 

A BETTER SHAPE

ISSUE 8 I MARCH 2018 

4 FAST TWEAKS TO ACHIEVE 

SEXY CHISELED SHOULDERS 

65 

6 SIGNS YOU’RE SLACKING 

OFF ON YOUR WORKOUTS 

TOP 10 PLACES FOR BIKE 

RIDES THIS SPRING 

A 12-PART ULTIMATE GUIDE TO 

LOSING THE EXTRA FAT 

8 MUST-DOS WHEN YOU HAVE 

TROUBLE CATCHING SLEEP 

5 DIFFICULT CROSSFIT 

WORKOUTS THAT YOU WILL 

ACTUALLY LIKE 

8 HOT HAIRSTYLES 

FOR MEN IN 2018 

15 TIPS GUARANTEED TO 

MAKE YOU RUN HEALTHIER 

AND FASTER 

72 

79 

87 

99 

107 

115 

122

LETTER FROM THE EDITOR 

Issue 8 

MARCH 2018 

Editor 

David Baker 

Writer 

Chuck Meriwether 

Head of Creatives 

Nyvia Ross 

Lead Graphic Designer 

Michael Juanson 

Graphic Designers 

Rogelio Castino, Jr. 

Leonard Inciong 

Quality Assurance Editor 

Nicole S. Ross 

Junior Editor 

Keeneth Ross 

Digital Property 

Managers 

Maharlika Matutinao 

Layla Anaya 

Digital Property 

Assistants 

Krystine Sitjar 

Warren Nietes 

Online Presence: 

www.wisemandaily.com/ 

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Twitter 

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Welcome to the eighth issue of 

Wise Man Daily! Winter is finally 

coming to a close and spring is on 

the horizon. As we move into the 

new season, there’s plenty of new 

content to explore that all men can 

benefit from. 

In the last issue, you learned 

about making your mornings 

more productive, maximizing 

your income, sticking to your diet 

and workout routine, and more. 

We talked about discovering your 

talents, starting strength training, 

and principles for seeing success in 

your life. In this issue, learn about 

hot men’s hairstyles for 2018, 

unhealthy foods to scratch from 

your diet, tips for catching better 

sleep, and more. 

At Wise Man Daily, we cover the 

major keys as well as the little 

topics. When it comes to working 

towards being a better man and 

a successful person, everything 

counts! Thanks for reading, and 

don’t miss out on our next release! 

Regards, 

Pinterest 

For advertising concerns 

please contact KJ Ross at 

kjross@authoritativecontentllc.com 

Wise Man Daily content cannot be 

copied or reproduced in any form 

without the written permission of the 

publishers. Wise Man Daily’s editors 

and publishers shall not be held liable 

for any unsolicited materials. All prices 

and specifications published in this 

magazine are subject to change by 

manufacturers, agency and retailers. 

David Baker 

DAVID BAKER 

Editor 

Wise Man Daily 

March 2018 7

A 9-PART WALKTHROUGH ON 

PROTEIN-RICH 

ALTERNATIVES TO MEAT 

by 

Follow Us: 

David Baker 

If you are trying to cut down on meat and still wants to pack on more 

proteins, then this article is for you. Check out this list of protein-rich foods! 

There is this trend that seems 

to be going around where 

people prefer to go meatless. 

In a recent report by the 

USDA, the number of animals 

slaughtered for food decreased by 400 

million. So, why are people ditching meat? 

For some, it’s all about their religious beliefs, 

while for others, it is a matter of 

moral responsibility - a consciousness of 

being kinder to animals and the earth. 

Whatever one’s reason may be, it looks like 

a lot more people are jumping on the ‘going 

meatless’ bandwagon. However, for those 

of you who do not eat meat, you might be 

wondering what protein alternatives are 

there for you. Do not worry as there are 

other options, too. The good thing is that 

you can get your protein fix through other 

meat alternatives. Here is a look at some 

of the alternatives that’ll ensure you are 

consuming enough proteins. 

8 

March 2018

Learn from this article 12 fat-loss tips that will help you turn your body into the right direction of your weight 

loss journey over the next 6 weeks. 

 

CLICK HERE TO LEARN MORE 

1 

GRASS-FED BEEF 

It is quite obvious that beef contains 

plenty of proteins; however, meat 

from grass-fed cows is healthier than that 

of grain-fed ones. It contains lesser harmful 

cholesterol-raising forms of saturated 

fats and more of unsaturated fats like conjugated 

linoleic acids and omega-3s. CLAs 

are known to decrease body fat and boost 

muscle growth. Tip: A lot of supermarkets 

and restaurants offer meat from grass-fed 

cows; however, you cannot find it, then visit 

fooddirectory.com.au for options. 

2 LENTILS 

Lentils are packed with tons of fiber 

(about 15 grams/cup) and plenty of protein 

that will leave you feeling more satisfied 

after every meal. This combination also 

helps regulate blood sugar, which means 

lesser hunger swings and energy. Lentils 

are also iron-rich containing about 6.6 milligrams/cup 

- that is more than 80% of the 

recommended daily intake for men. Pro 

tip: Lentils are easier and faster to prepare 

than some veggies or beans as they do not 

need overnight soaking. 


3 

GREEK YOGURT 

The reason you should consider 

drinking Greek yogurt is its versatility. 

Consider using low-fat Greek yogurt 

to thicken soups or as a sour cream substitute 

when making smoothies. Pro tip: 

Increase protein levels to typically carbohydrates-heavy 

meals like pancakes by 

coating them with fruits, nuts, some honey, 

and low-fat Greek yogurt. 

4 EGGS 

Apart from being tasty, eggs are also 

a great source of proteins and come packed 

with selenium and choline. There’s a study 

that suggests eating eggs for breakfast 

could help you stay leaner. Pro tip: Mix a 

whole egg with some egg white to keep protein 

levels up and saturated fats and cholesterol 

in check. For post-workout meals, 

beat up a frittata with some veggies. 

5 

COTTAGE CHEESE 

As proteins help prevent crashes 

and spikes in blood sugar, cottage cheese 

should be a must-have during snack time. 

Cottage cheese contains more protein 

than regular yogurt, and its texture is quite 

different, and such offers a variety of options 

when it comes to uses. Pro tip: Add 

sliced bananas and almonds to low-fat cottage 

cheese to make a great break-time 

snack that you won’t find in your office 

vending machine. 

10 


6 QUINOA 

Pronounced ‘keen-wa’, quinoa contains 

plenty of whole grain carbs that provide 

your body with the Vitamin B and 

fiber it needs to break down food to energy. 

Quinoa is also rich in proteins. Pro tip: 

Use quinoa as a substitute for sugar and 

processed cereals by mixing it with some 

walnuts, blueberries, and skim milk. 

7 PRAWNS 

Prawns are nutritious and convenient, 

and will only take 10-minutes to 

get from frozen to a meal. With 60 calories/80g 

and less than one gram of saturated 

fats plus tons of essential minerals and 

vitamins like Vitamin D, B12, and selenium, 

prawns are winners when it comes to protein 

content. Pro tip: Sautee some prawns 

in garlic, basil, tomatoes, and olive oil, toss 

in some whole-wheat pasta before topping 

with parmesan. 

8 

CHICKEN SAUSAGES 

Get to enjoy the flavors you love 

about snacks, but with only a third of the 

unsafe, unhealthy saturated fats (contains 

about 120-140 calories.) Pro tip: Sautee 

capsicum and sliced onions in some olive 

oil before adding slice chicken sausages 

and place in a whole meal hot dog bun. 

This easy, quick, and protein-packed snack 

will leave you feeling like you should not 

be eating it in the first place. 


9 EDAMAME 

An edamame’s protein levels will provide 

you with an all-in-one balance of unsaturated 

fats, carbohydrates, proteins. Pro 

tip: Go for pre-cooked, frozen and still in the 

pod edamame versions. Place one or two 

handfuls in a resealable bag and carry to 

work; this way, you snack will already have 

thawed and ready to snack on by break time. 

Protein is one of the main concerns for people 

planning on doing away with meat. Proteins 

are so essential to our lives as humans that 

they are found in every single cell in our bodies. 

They not only work to repair our bodies 

but also promote growth. Snacking on the 

foods listed here will help a lot in maintaining 

healthy protein levels when you decide to 

eliminate meat from your diet. 

12 


TOP 6 FOODS 

ONA DIET 

TO AVOID 

WHEN 

by 


Follow Us: 

If you desire to eat healthier and lose weight, this article gives you six foods 

that you should avoid and remove from your diet. Read on to know them! 

People who are conscious about their health and wellness know how to get 

rid of the added sugars and refined carbohydrates. Unfortunately, many of 

them still end up ingesting these undesirable things. However, it is not yet 

too late for them because professional nutritionists, fitness experts, and life 

coaches worked together to know what types of food to cut out of the diet. 

16 


Picking the best hair trend depends on hair type, face shape, and styling time and ability. Find out the hottest 

men’s haircuts that you can try this 2018. 

CLICK HERE TO READ MORE. 

1 

ICED TEA 

Arizona iced tea is a good example of 

common drinks that are full of sugar which 

gives an extra amount than what you need 

daily. Stop consuming this beverage even 

if you are always attracted to its healthy 

or healthful label. However, you can still 

drink iced tea in full control while eating 

foods rich in fiber such as whole grains, 

vegetables, fruits, and beans. 


2 

NON-FAT FRUITY 

YOGURTS (GREEK) 

There have been ads about 

fruity Greek yogurts as great 

food for everybody which 

makes them extremely popular 

under the dairy categories. 

Nowadays, these 

products went beyond with 

dessert-like flavors and 

pre-blended granola. The 

presence of additives and 

sugar content made fruity 

Greek yogurts an unnecessary 

part of your daily diet. 

3 

COFFEE CREAMERS 

(FLAVORED) 

In the first place, you perceive 

coffee creamers are 

harmless because you use 

them in a small amount 

only. But, you do not realize 

that most of these flavored 

coffee creamers have 

hydrogenated oils. These 

oils are the trans fat causing 

harm to your heart’s 

health as it increases bad 

cholesterol while it lowers 

the good ones. If you add 

a creamer in your coffee 

multiple times a day, your 

heart and body are at risk. 

To achieve a healthy and 

risk-free diet, forget about 

putting creamers and just 

drink a cup of black coffee 

a day. This will keep 

you away the effects of flavored 

coffee creamers in 

your body over time. 

18 


4 SODAS 

When talking about soda, it usually 

covers diet soda. In fact, all forms of soda 

must be avoided in your diet and simply replace 

them plenty of water. Doing so helps 

you lose weight easier, gets you hydrated 

even better, look better and recover faster 

if the body has been through strenuous activities. 

Moreover, the chances of putting 

your bones, kidneys, liver, and teeth are 

reduced. In other words, you simply look 

and feel better. 

5 

SWEET CEREALS 

Health experts and fitness professionals 

recommend consuming sweet cereals 

such as Reese’s Puff and Cinnamon Toast 

Crunch on occasion. It takes a lot of self-control, 

effort, and discipline to taste a little 

of them and not eat the entire content 

of the box. You can simply look for cereals 

that are rich in fiber (8g of sugar or less in 

each serving). 

Most advertisements on cereals usually 

mention healthy whole grains and fresh fruit 

content but are only refined sugars. Find 

whole grains on their list of ingredients to 

be sure, and not just focus on the front label 

of the box. Eat cereals with plenty of fresh 

fruits, one full spoon of ground flaxseed or 

raw almonds to satisfy your cravings. 


6 

FRUIT BAR OR GRANOLA 

You know how grains benefit the 

body, so you tend to eat them guiltlessly. 

Unfortunately, fruit bars have poor ingredients 

as they are highly processed 

and have high sugar content. Always 

seek for real foods that have a well-balanced 

amount of protein, carbs, and 

fat to maintain or improve the body 

systems’ performance all the time. 

There are many unhealthy foods that most 

individuals keep on including in their diet 

plans on a daily or weekly basis. The list 

of unnecessary foods should be kept out 

of your refrigerator and cupboard. If you 

start getting rid of these worthless products, 

you also take the first step in steering 

in the right direction towards healthy 

weight loss and worry-free living. Your 

goal is to take things slowly and not to get 

them out of your sight completely. Your focus 

should be on being aware of the ingredients 

they contain and how they can help 

your body to maintain strength and flexibility. 

All you need to do is to keep them to 

a minimum amount and enjoy them even 

more because you feel less guilt. 

20 


5WAYS TO BUILD LOWER BODY 

MUSCLES WITHOUT SQUATS 

by 

David Baker 

Follow Us: 

The squat is known as the king of lower body exercises. But if you can’t do it 

due to some limitations, then this article is perfect for you. Find out why! 

One of the most popular workouts 

is the squat since it is a muscleand-strength 

compounding staple. 

If you are limited by injury, 

weakness, or simply weak glutes, 

this workout can harm you more than 

benefit you, which is why you need to have 

several other alternatives that you can use. 

Before getting into some of the good work- 

outs that you can try, it is worth noting that, 

if you find squats hard now, it is possible to 

correct this. Whether it is through technique 

practice, better stretching or strengthening 

the weak spots, it is almost always possible 

to return to squatting in some form. Take 

this as a go-to guide for strengthening the 

muscles that benefit from the squat, without 

doing the squat. 

24 


Most gymgoers run into challenges doing their shoulder workouts. This article will help you with quick tips on 

how to properly do your shoulder exercises. 

 


1 

DUMBBELL STEP-UPS 

The dumbbell step-up is a workout 

that gives you the burn you get from climbing 

steps, but with the additional weight 

of a dumbbell or even two. To start: step 

up one foot on a bench or box and make 

sure that your front leg is perfectly vertical 

and that your knee and toes are pointed 

straight ahead. In front of your opposite 

thigh, hold a dumbbell pointed ahead. 

Step on the bench or box with the opposite 

foot while keeping your chest tall, and 

then step down after you reverse the motion. 

Retain one foot on the bench/box 

and repeat. 

The dumbbell step-up is one of the best 

movements for those with low-back issues 

when performing squats. It is also great 

for those whose shoulder issues won’t allow 

them to perform back squats with a 

straight barbell. If you have been having 

issues with your meniscus recently, you 

should avoid this move. 


2 

TRAP BAR DEADLIFT 

A trap bar deadlift helps you combine 

the movement of the squat, which 

is knee-dominant with a hip-hinge that 

helps you build the posterior chain. Push 

your hips back and down to get into position 

and keep the chest up grabbing 

the handles. Ensure that the upper back 

stays tight, keep your chest up, and push 

your hips forward powerfully to pull 

your weight off the floor. Next, squeeze 

your glutes hard at the top and avoid 

leaning back or overextending at the 

top. Reverse this motion under control 

then repeat. 

The routine is best used by the people 

with such poor flexibility in the ankles that 

they often find themselves falling forward 

when squatting even at shallow depths, it 

could be the only option because the setup 

is relatively easier. If this is your problem, 

it means that you need to be doing 

more stretching too. If you have back 

problems, avoid doing this and take some 

time to learn deadlift form. If you are not 

able to brace your core properly and keep 

your back flat, you could be putting yourself 

at risk, even with the trap bar. Use 

low weights for practicing the movement 

until you have mastered it. 

26 


3 

HIP BRIDGES 

Hip bridges are one of the best ways 

to strengthen your glutes directly besides 

deadlifting and squatting and can reinforce 

your ability to squeeze the muscles 

actively. Low-back pain is typically associated 

with weak glutes and this is one of 

the best ways to strengthen them. To perform 

this movement, lay down on the back 

and bring the heels to your butt with your 

knees bent. Keep the thighs hip-width apart 

and start driving through the heels to raise 

up your hips in the air. Once the hips are 

completely extended, squeeze your glutes 

hard and lower under control; once you 

have had a feel for the movement, you can 

now add a barbell across the hips and add 

weight gradually. 


4 

GLUTE-HAM RAISES 

The glute-ham raises are highly effective 

when it comes to bringing up the posterior 

chain i.e. low back, hamstrings, and 

glutes. The general rule is that the stronger 

the posterior chain the better you can prevent 

pain and injury. Consider training the 

muscle groups as being protectors of problem 

areas such as the lower back and knees. 

The first thing is to get into the Glute Ham 

Developer (GHD) machine and setup such 

that the bottom of the thighs rest on the 

top pad. Then, keeping your legs straight 

and back flat, fold forward at the hips so 

that your legs extend fully and the upper 

body comes towards the ground. Once the 

body is parallel to the floor, drive the feet 

back into the flute plate and leg curl the 

body back to the top. Ensure that you don’t 

arch hard on the way up, and avoid overextending 

the back after reaching the top. 

You should be performing these movements 

if you don’t have low-back or knee 

pain. They can be highly beneficial when it 

comes to the prevention of low-back pain 

when doing squats and can build work capacity 

in your low back thus preventing 

excessive fatigue that can result in injury 

when performing squats. It is worth noting 

that back extensions can cause some discomfort 

if you have some knee issues or 

very tight hamstrings. 

28 


5 

REVERSE DRAGS/SLED PUSHES 

One of the best tools for those new 

to training is the sled, since it is incredibly 

simple and effective. Pulling or pushing, 

sled movements help to strengthen 

the hamstrings, glutes, and quads without 

the need for too many technical requirements. 

To push a sled with the right form, 

grab the handles to extend the arms, get 

low, and drive your knees forward. Push 

through the balls of your feet as if you are 

pushing away the ground with every step. 

To do a reverse drag, hook a strap to the 

sled and then grab it while you face the 

sled, then lower down the hips, keep the 

chest up, and extend your lower leg out 

while driving backwards. 

Sleds are ideal for people suffering from 

back problems who are unable to place a 

load on their backs. They are also great 

for people with weak hamstrings and glutes. 

Heavy sled pushes may be a problem 

for you especially if you have issues with 

your Achilles tendon, but reverse drags 

will be perfectly okay. Reverse drags could 

potentially be a problem for your knees if 

you have a problem there. 

Squats are known as the king of lower 

body workouts. If you want to build an impressive 

set of legs or become more athletic 

and faster, you need to make squats 

part of your workout routine. However, 

if you are unable to perform them because 

of various limitations, you will find 

the workouts provided here perfect for 

your needs. It is possible to avoid squats 

but still be able to build muscles on the 

lower body. 


TOP 3 REASONS TO STOP DRINKING 

ENERGY 

DRINKS 

by 


Follow Us: 

Many young adults are obsessed with energy drinks. But there’s a lot good 

reasons why you should stop drinking these beverages. Read on and know why. 

Have you ever seen the bold 

claims of energy drinks? They’ll 

supply the energy you need for 

the day, improve your concentration, 

and liven up your life. 

The truth, however, is that energy drinks 

can give you a much harder crash than your 

favorite cup of coffee, ruin your concentration, 

and damage your overall health - from 

discoloring your teeth to weakening your 

heart. A study published in Frontiers in Public 

Health further explains that consuming 

energy drinks increases the risk of developing 

ill social habits and behaviors, particularly 

in children and young adults. In case 

you haven’t yet, it’s high time to say goodbye 

to these nasty beverages. The following 

are the top 3 reasons why you should quit. 


Most gymgoers run into challenges doing their shoulder workouts. This article will help you with quick 

tips on how to properly do your shoulder exercises. 

 


1 

INCREASES RISK OF 

ALCOHOLISM AND SMOKING 

The more kids consume energy drinks, 

the more they’re likely to drink alcohol. A 

study shows that 70% of adults like to mix 

energy drinks with alcohol. This practice 

is similar to mixing amphetamines with 

barbiturates, which proves to be a lethal 

combination in the realm of drugs. 

There’s also a higher chance for kids to 

get into tobacco smoking when they drink 

energy drinks. 

34 


2 

PROMOTES RISKY BEHAVIORS 

There are energy drinks on the 

market such as Four Loko which contain 

a mixture of alcohol and caffeine, which 

makes intoxication worse and encourages 

dangerous behaviors. Because of 

the stimulant effect, the person tends to 

perform risky activities such as driving 

while sleepy or under the influence simply 

because he thinks he isn’t impaired 

enough to do such tasks. Interestingly, 

it has been shown that kids who consume 

energy drinks suffer from more 

physical injuries. 


3 

CAUSES UNWANTED 

SIDE EFFECTS ON THE BODY 

One of the most common ingredients found 

in energy drinks is guarana, an herb that’s 

known to cause loss of sleep, higher blood 

pressure, impulsive behavior, and irregular 

heart rate when taken at high dosages. 

Undoubtedly, this herb causes an energy 

spike but it is followed by a steep crash, leading 

to a higher risk of depression. Experts 

also explain that energy drinks dehydrate 

the body in the same way alcohol does, 

robbing the body of much-needed moisture 

and accelerating the aging process. 

There’s also a ton of sugar found in energy 

drinks, about the same as the sugar content 

in soft drinks. This is why taking energy 

drinks presents the same problems 

linked to drinking soft drinks such as obesity, 

high blood sugar, and tooth decay. 

Watch out for so-called sugar-free energy 

drinks as they use artificial sweeteners instead 

such as sucralose, which can cause 

weight gain and abnormal insulin response. 

The number of people, particularly young 

adults, who consume energy drinks continue 

to rise. These cool-looking cans make 

huge claims about providing all the energy 

you need to get through that mid-afternoon 

slump, regaining your focus after 

partying all night, and increasing your attention 

to help you function at work or 

school optimally. However, the World 

Health Organization warns consumers of 

the risks associated with consuming energy 

drinks after finding out that 68% of young 

adults turn to these beverages for an energy 

spike. By knowing these unwanted side 

effects, you just might feel compelled to finally 

quit drinking these energy drinks. 

36 


5 WAYS YOUR MIND CAN POWER YOUR 


by 

David Baker 

Follow Us: 

Whether you’re preparing for 

a competition or training for 

your best body, mastering your 

thoughts can help your daily 

training. Learn how to do it here. 

The key to any weight loss 

and fitness journey starts 

with the power of the 

mind. While an exceptional 

training strategy 

and scientifically backed planning 

is crucial, the simple fact is that 

changing your thinking is perhaps 

the single most important aspect. If 

your daily thoughts can be encouraging 

and positive then you will be 

more likely to never skip a workout 

and to stick to a diet. If your 

mindset is always positive, is there 

really even a ceiling to what you 

would be capable of achieving? 

40 


CrossFit workouts are known to be tough routines since it works the body as a whole. However, here are few 

routines that you will actually enjoy. Read on! 


For individuals who have a really negative 

internal voice, it can be amazing to think 

that they ever get anything done. Not only 

can that voice be discouraging and depressing, 

but it is exhausting, as well. Throw in 

some stress and it’s easy to see why that internal 

voice is such a potential problem. 

Even if you are convinced then how do you 

overcome your own negative self talk and 

turn on the positive vibes that have eluded 

you? While mindfulness is important, 

too few self-improvement gurus talk about 

the importance of actively replacing negative 

thoughts with positive replacements. 

The messages need to start off small and 

believable to create a solid foundation. You 

want to make sure anything you say is under 

your control because you can’t force 

another person in the gym to be impressed, 

but you can control smiling at the mirror as 

you do your next set. Changing your mindset 

is very possible but you need to make 

sure you follow these steps. 


1 

MAKE SURE YOUR GOALS ARE 

CLEAR & WELL-DEFINED 

Most people sabotage their own goal setting 

with unclear goals put down in general terms 

in long lists with no limits or planning. No one 

has 100 equally important goals - but you 

need to figure out which one, or which few, 

are the most important for you to achieve. 

Break those down into mini-goals that allow 

you to go step by step to outline a basic 

blueprint for how you are going to get there. 

Doing this will make it much more likely to 

succeed because you can check off realistic 

goals one step at a time. Progress will help 

encouragement as you work towards that 

very important personal goal. 

Motivation comes from being able to measure 

progress. The old saying goes that if it 

is tracked, it is managed. If you are keeping 

track of not only monthly but also weekly 

targets, you will be far more likely to stay 

motivated to keep on the program and be 

encouraged as you do it. Measure new bests 

in your exercise times or weight lifting, or 

measure your limbs so you notice when 

you lose even a millimeter of the stomach 

or thighs. 

42 


2 

YOU NEED A PERSONAL MANTRA 

Mantras have long been used in meditation 

as a way to focus, and that same 

focus is what you need to get through 

those particularly challenging workouts. 

Make your mantra something that affects 

you personally so it hits home with every 

repetition. When they mean something to 

you, they will be more effective. This could 

be anything from “I am strong,” to “Screw 

(whatever makes you angry), I’m going to 

crush it!” just repeat your own mantra over 

and over for the success you’re working so 

hard for. 

3 

DIFFERENT MANTRAS 

FOR DIFFERENT SCENARIOS 

For some people multiple positive mantras 

will be needed to expand the positive 

internal dialogue. Depending on what is 

going on, you might say “One more page 

closer to finishing that book,” or “One 

more workout towards my best body.” 

One practice you want to start is making 

sure you have an “immediately upon waking” 

mantra you repeat as soon as you 

get up and one you repeat before going 

to bed. Aside from mantras, make some 

statements that connect what you’re doing 

to the exciting or positive end goal 

you visualize. 


4 

VISUALIZATION IS CRUCIAL 

While repeating mantras is important, 

getting the full effect requires strong 

visualization so your mind can latch onto 

how you work will reward you. People who 

can clearly picture their success in their 

mind and actually “see” that imaginary picture 

are much more likely to create positive 

self-talk that then gives them the 

power to smash through all of their goals. 

This not only gives you better thoughts 

but helps replace the negative ones. 

That’s a double win and visualization is a 

very powerful practice that can be tied in 

with meditation. 

When you combine clear mental pictures 

with personal customized mantras, this 

makes it much easier to achieve a goal because 

you can see it more and that means 

you can clearly imagine yourself doing 

it. This also makes things much easier to 

work through when you really struggle or 

are really challenged. Obstacles are easier 

to overcome when you clearly see them 

and can adjust accordingly. 

44 


5 

DISCIPLINED ROUTINES 

ARE YOUR FRIEND 

Routines are the difference between success 

and failure. Being disciplined all the 

time is nearly impossible but if you make 

it a habit to get up strong, to exercise the 

same time every day, to meditate the same 

time every day, to go to bed with a set of 

rituals, that is easy to stick with. Creating 

a well thought out routine for this type of 

practice or life will help you make habit 

your friend and give you the power to 

make it through. That doesn’t even get 

into the idea how this will help you start 

each day stronger and happier. When your 

habits help you, the rest becomes easier. 

Not only will routines make your overall lifestyle 

better, but they strengthen the meditation 

and visualization practices. This allows 

you to naturally go into healthy states. 

In addition to this, you have the ability to 

be really in the movement when you need 

to step up, or when you enjoy the company 

of supportive people in special situations. 

Mastering your thoughts is the first step 

whether you’re competing in a fitness competition, 

pushing yourself to new goals, or 

simply improving yourself and your processes 

in general. Positive self-talk and visualization 

are critical to getting the best 

possible effort out of yourself. However, 

the opposite is also true with negative internal 

talk sabotaging yourself so move towards 

the better position. 


11 Proven Techniques For Getting A 

JOB RIGHT 

AFTER COLLEGE 

by 


Follow Us: 

Getting the right job after your 

college graduation is made easy with 

these proven tips. Learn now and be 

ready for your first job search. 

Like so many recent college 

graduates, feeling a pit in your 

stomach when thinking about 

having to start on your first job 

search is completely normal. 

But you don’t have to worry about it. The 

following are a couple of effective techniques 

you can use for launching your first 

job search and jumpstarting your career. 


Getting a good night’s sleep is 100% attainable with the right preparation. Here are 8 proven tips that 

will help you get sleeping once you hit the sheets. 

 

1 

IT ALL COMES DOWN TO 

WHAT YOU REALLY WANT 

Many people don’t distinguish “It’s what my 

parents think is successful,” or “that’s why 

my friends think a sexy job is” from what 

they really want to have. Make sure you 

take the time to really think about what 

your strengths and values are and what 

matters the most to you. That will help to 

reduce your anxiety as well as increase 

your future job and career satisfaction. 

2 


DON’T APPLY FOR 

YOUR DREAM JOB ONLY 

When you apply for jobs it is similar to applying 

for college, when you have stretches 

(those schools you’d really like to attend) 

along with a few safe ones. A majority of 

people only apply to stretch jobs - despite 

the fact that not everybody can land a job 

there. Be sure to look at a wide range of 

options - those that seem like sure bets 

along with your dream jobs. 

50 


3 

CLEAN YOUR SOCIAL MEDIA UP 

On your social media accounts review 

the initial three to five pages of all of 

your photographs and remove anything 

that would be considered unprofessional. 

You might be surprised by the amount that 

can be viewed on Facebook, either due to 

having a public account, which isn’t recommended, 

or because a friend of a friend is 

able to see it. The chances of somebody 

knowing somebody who knows you are 

fairly high actually and hiring managers do 

love poking around. People also have different 

opinions on what is politically acceptable. 

Of course, it is fine to share your 

beliefs, but you might want to keep those 

opinions about the morons, idiots, and assholes 

to yourself. 

4 

GET YOUR EMAIL UPDATED 

If your email address is 

SnazzyPants84@aol.com or SuzyLovesCats@ 

yahoo.com, then it’s time for you to upgrade 

it. It may sound awful, but many hiring 

managers have told us that when they 

see an AOL or Yahoo email address, it 

makes them question how tech savvy you 

might be. A safe bet is Gmail. 

5 

SEARCH FOR CONNECTIONS 

Determine if you have any connections 

with anybody in the company. Do 

some Twitter stalking or use LinkedIn to 

find out who you might be connected to 

in your social circle. It is worth it if you are 

able to find somebody who can help get 

your resume put on top of the pile or can 

help answer your questions. 


6 

FOLLOW THE 2/3 RULE 

There are some individuals who believe 

that when 10 qualification requirements 

are listed for a job, that they need 

to meet all 10 of them (women tend to be 

less likely to apply compared to men when 

they don’t have all of the requirements of 

the job). Instead, ask yourself if you meet 

two-thirds of the things listed at least. For 

example, if there is a job posted that says 

that the candidate should have a degree in 

computer science, and you don’t but are 

fully qualified with everything else, then go 

ahead and apply. Be thoughtful about it: 

if seven years of experience are required 

by a job and all you have is one year, that 

probably isn’t sufficient. 

7 

TAILOR YOU RESUME FOR EACH 

APPLICATION 

Carefully review the job description and be 

sure to mirror it as much as you can. If it 

is a very large company, there is a good 

chance that a robot will be screening your 

application before a human does, so it is 

important to use the right keywords. Use 

a word-cloud tool such as WordClouds. 

com and run your resume through it to see 

what stands out. Then compare it with the 

words that are in the job posting. You may 

be surprised to discover that the two don’t 

match up very well. 

52 


8 

BE PROFESSIONAL IN 

YOUR SKYPE INTERVIEWS 

For FaceTime or Skype interviews, dress 

the same way that you would when 

you meet in person. Dressing up will 

help to improve the way you feel. It is 

also a good idea just in case there are 

any unexpected turns that come up in 

the call. 

For example, there was one case where an 

applicant had a Skype interview for an important 

position. The man was wearing a 

nice shirt and tie - he looked very professional. 

However, midway through the interview, 

someone kept knocking on his door, 

so he was forced to go open it. However, 

he didn’t have any pants on! The moral of 

this story is to always wear pants! 

9 

REQUEST A TIMELINE 

When the interview is over, that’s the 

best time to ask what the next steps are. 

Say, okay that’s great. So what is the timing 

for this? I would just like to be sure I 

know what I can expect so that I can best 

respond to you. If the interviewer says, “we 

have lots of individuals interviewing next 

week so we won’t know anything until the 

following week, then you will know when 

the best time is to check back in. 


SEND A THANK YOU 

EMAIL RIGHT AWAY 

Send out a thank you email on the same 

day of your interview. Make sure to personalize 

it - it will be forwarded around the 

company, so if it’s a form letter they will 

know it. To make your email unique you 

will just need a few lines. Some individuals 

appreciate getting a handwritten note, but 

if you do that send an email as well. Unless 

you are able to get a letter delivered on the 

same day, you will risk them making a decision 

prior to receiving your note. 

MAKE TIMELY AND 

MODEST FOLLOW-UPS 

There is definitely a healthy balance between 

being obnoxious and not giving up. 

Since you requested a timeline ahead of 

time, give them a few days past that, and 

then say, “I understand you are completing 

your interviews. I just wanted to check in 

on what the status is.” The wait once again 

(Don’t follow up the very next day and say, “I 

didn’t hear back yet. So, what’s your plan?”). 

Also, don’t send multiple people back-toback 

emails within a short time frame. 

Finding a good job is is similar to learning 

how to drive a car: somewhere, someone 

will remind you that almost everyone 

does it. However, there are jobs, and then 

there are amazing jobs. There are workplaces 

and incredible work environment. 

These tips that we have provided you 

with will help you prepare yourself and 

help you land an incredible job with an 

awesome company! 

54 


6 Simple Ways To Get Better 

Sleep For A Better Shape 

by 

David Baker 

Follow Us: 

Sleep serves many vital functions for 

building muscles - mainly, growth and 

mental alertness. Without adequate 

sleep, time in the gym could be wasted. 

It’s a known fact that you can get more in shape with a great diet than a specific 

fitness regimen. However, most people take sleep for granted. When you’re in 

deep sleep, the body starts producing the growth hormones, testosterone and 

regenerative agents required to repair your body for the next workout. That’s 

why you need to stop short-changing your sleeping routine. Here are the top 

6 sleep strategies which you can utilize with a good nutrition plan and proper training to 

create a good sleeping environment and boost muscle-building with a proper night’s rest. 

58 


Slacking off at the gym doesn’t give your body the necessary stimulus it needs. Find out here the signs of 

slacking off and what you can do about it. 

 


1 

CREATE A PRE-SLEEPING HABIT 

You need to stop doing all non-calming 

activities before going to bed. About an 

hour before going to bed, you need to stop 

doing anything that triggers your body’s 

adrenaline such as watching the nightly 

news, disrupts the sleep hormones such 

as the blue light coming from screens and 

replace it with a routine that makes your 

breathing steady by slowing your heart 

rate. This should be part of your ritual every 

night to boost your sleep quality. 

2 

TRY READING BEFORE BED 

You can escape your stressful 

thoughts by reading before bed. A recent 

study identified that reading for 6 minutes 

before bed can reduce stress by at 

least 68%. You can grab a reading material 

that slows down your racing thoughts 

allowing you to escape then read it until 

you’re drowsy. 


3 MINDFUL 

BREATHING 

Here’s a good breathing technique, often 

used by soldiers to remain calm in very 

stressful situations. Try breathing in for 4 

seconds then pause, hold your breath for 2 

seconds and exhale for 4 seconds. Repeat 

the breathing exercise at least 3 times until 

you feel drowsy. 

4 

SLEEP INDUCING 

BEDROOM DECOR 

Make sure your bedroom is cave-like to 

guarantee the best sleep. The ideal room 

for a good sleep should be dark, quiet and 

temperate at around 65°F and about 65% 

humidity. Even better, you can add some 

blackout shades to induce melatonin production 

with induces sleep. 

60 


5 

REPLACE YOUR OLD MATTRESS 

If you have an old mattress, you need 

to ditch it. A comfortable mattress will boost 

the feeling of relaxation and induce sleep. 

Keep in mind that at least a third of your 

life will be spent on sleeping, so you should 

upgrade your mattress for the best results. 

6 

PROPER AMOUNT OF SLEEP 

You should get at least 9 hours of 

sleep every night. If you’re skimping, it will 

eventually catch up with you causing depressed 

functioning of the immune system, 

depression and numerous other health issues. 

If you want to build your body and 

remain healthy, you need to get the proper 

amount of sleep. 

Note that the best exercise regimen, supplement 

or diet program will not compensate 

for poor rest and you can only do that 

by getting the best quality of sleep. Without 

it, your body will have trouble adapting. 

With these useful ways of getting enough 

sleep, you will be in the best shape ever, 

so try them out today for the best results. 


4 FAST TWEAKS TO ACHIEVE SEXY CHISELED 

SHOULDERS 

by 


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Most gymgoers run into challenges doing their shoulder workouts. This article 

will help you with quick tips on how to properly do your shoulder exercises. 

As you are in the gym going about your business, have you ever 

looked over and seen a personal trainer in one of their sessions with 

a client and asked yourself, “I wonder if he ever notices what I am doing?” 

I have good news for you! Although the fitness professionals 

at your gym can’t leave their clients to give you some type of 

free talking-to, they actually do see you. They have plenty of feelings to share 

- when it comes to all of the numerous things that you are doing improperly. 


Many young adults are obsessed with energy drinks. But there’s a lot good reasons why you should 

stop drinking these beverages. Read on and know why. 

 


A few fitness trainers, fortunately, have 

agreed to generously share with you some 

of the most aggravating and common habits 

that they have seen gymgoers developing 

- along with some free advice on ways 

to fix these bad habits. In effect, that is like 

putting money into your pocket. Today the 

shoulder press is what we will focus on. 

1 

SIT BEFORE YOU STAND 

Frequently I see individuals who attempt 

to perform the standing shoulder 

press by leaning back and then pressing out 

and up in front of their body. Usually, that 

is due to them using too much weight, or 

having mobility issues that they have with 

their shoulders or both. What you can try 

instead is to use a high incline bench that 

is adjusted to the seated position and then 

work your way up doing it in the standing 

position. After you are standing up, use a 

manageable weight that lets you place your 

head underneath the bar while the bar is 

kept directly over your heels and shoulders. 

66 


2 

WATCH YOUR WRISTS 

When you bend your 

wrists while performing 

the barbell shoulder press 

may limit your ability to 

be able to extend your triceps. 

Fortunately, there is 

a simple cure: while getting 

set up, make sure that 

your knuckles are kept facing 

slightly forward - and 

not back towards you ever 

- and then drive your elbows 

until they are within 

a few inches in front of the 

barbell. Place your elbows 

underneath your straight 

wrists, then punch off the 

weight from your body 

through reaching overhead 

instead of pressing. The 

mental cue forces you to 

keep your shoulder blades 

stables and back tight. 

3 

KEEP YOUR DUMB- 

BELLS RAISED HIGH 

Since using barbells always 

involves the identical range 

of motion, usually, it is recommended 

that for this exercise 

you use dumbbells 

instead of barbells. When 

pressing weight overhead, 

then stop one inch short before 

your elbows are locked 

to keep your lateral deltoids 

engaged throughout the 

movement. Whenever you 

are lowering the weight, use 

a one-count to do it slowly, 

and then stop once the 

dumbbells and your ears 

are parallel with each other, 

since that is the point 

where you should start 

pressing back up. It is easy for shoulders problems to develop, particularly when you are 

using heavier weights when you lower the load down all the way until they are tapping 

your shoulders. 


4 

GETTING BACK TO THE BASICS 

Numerous individuals complain 

their lower back is hurt by the shoulder 

press. The reason this occurs is when trying 

to do whatever is necessary to raise 

the weight, you can easily end up arching 

your back - even when you are sitting 

down - trying to give yourself an extra 

boost, which makes the exercise more like 

an incline bench press. It is important to 

consider which muscles are being targeted 

by the motion, and which muscles are 

not being targeted. When you find yourself 

starting to cheat, use less weight, and start 

each set by firmly pressing your lower back 

into the seat. When you are standing, be 

sure to keep shoulders above your hips. 

A majority of gymgoers start having problems 

when they attempt to do too much 

when performing their shoulder workouts. 

They try to perform too many moves, or 

they are not smart about the exercises 

they choose, and they don’t pay enough attention 

to balancing the muscle groups out 

that form their whole shoulders. If you follow 

the above tips it will greatly help you 

achieve impressively shaped shoulders. 

68 


6 SIGNS YOU’RE 

SLACKING 

OFF ON YOUR 

WORKOUTS 

by 

David Baker 

Follow Us: 

Slacking off at the gym doesn’t give your 

body the necessary stimulus it needs. 

Find out here the signs of slacking off 

and what you can do about it. 

Working out in the gym every 

day for 7 days a week doesn’t 

automatically mean that you 

are making the most out of 

your gym time. Of course, you 

will be doing yourself a great disservice 

if you’re not getting the most out of your 

workout time. In this post, we’ll look at the 

tell-tale signs that you’re missing the mark 

during your workout. 

72 


Sleep serves many vital functions for building muscles - mainly, growth and mental alertness. Without adequate 

sleep, time in the gym could be wasted. 

 


1 

YOUR FACE IS GLUED 

TO YOUR PHONE 

The best solution to this is to say goodbye 

to social media for about an hour. Let 

go of Twitter, texting, and those notifications 

from Tinder temporarily. Instead, put 

on your favorite podcast or live stream fun 

leg workouts. 

2 

YOU ARE ALWAYS DREADING 

TO GO TO THE GYM 

Solution: it’s time to shake things up a bit. 

Join forces with a buddy or try joining a 

group fitness class. You can also adventure 

outside for training to break the monotony 

and rekindle your excitement for workouts 

and exercise. 


3 

YOUR MIND OFTEN 

WANDERS WHILE 

YOU WORK OUT 

Solution: Stick around the 

locker room for about 5 

minutes to put your stresses 

and worries aside mentally. 

When you’re training, 

intently focus on the muscles 

you are working as you 

imagine how great they will 

look, should you keep putting 

in all of this work. This 

will distract your brain, essentially 

giving it a job. 

5 

COUNTING EVERY 

SECOND ON 

THAT TREADMILL 

Solution: To burn tons of 

both fat and calories, do 

a Tabata treadmill workout. 

It will only take 4 minutes. 

And since it’s a short 

routine with great intensity, 

you won’t have the time 

to zone out as you get prepared 

to hop on. 

4 

DOING THE SAME 

ROUTINE ENDLESSLY 

Solution: It means you’ve 

found yourself in a hole. 

So, try to change certain 

aspects to make things a 

bit more fun and interesting 

to kickstart your progress. 

Some of the things 

you can change up include 

the weight used, rep ranges, 

exercises, rest intervals, 

and body part splits. 

74 


6 

YOU’RE NO LONGER 

PUSHING YOURSELF 

Solution: Remember your reasons and goals 

for going to the gym in the first place and 

then put them down somewhere. You may 

be looking to try out a new-found activity for 

some time and then return after a number of 

weeks. Or perhaps you’re looking to achieve 

a certain goal such as an exciting hike, a running 

event, or an exercise competition. 

When you slack off at the gym for too 

long, you won’t be giving your body the required 

stimulus to adapt itself so that it 

can lift more weight, burn fat more efficiently, 

and run faster and farther. We are 

all guilty of falling into the pangs of distractions 

at the gym. However, there are 

several ways that help you get your body 

back on track and on its way towards attaining 

your goals. The ways we have discussed 

above will go a long way in helping 

you fight slacking off as soon as you notice 

the signs. 


TOP 10 PLACES FOR 

BIKE RIDES 

THIS SPRING 

by 


Follow Us: 

Riding down in a bike is one of the best ways to experience spring’s natural 

awakening. Find out here the best places to go biking during this season. 

Spring is often an off-season 

for most people but 

not for pro cyclists; it is a 

time as good as any other 

for great rides. The traffic 

is less towards the end of summer 

because tourists are head back to their 

homes leaving the trials open for inhib- 

ited fun and exploration when on bikes. 

Take advantage of the fantastic scenery 

and amazing weather this spring. If you 

are not sure of which place to go riding, 

below are ten of the best places across 

the country that have received many 

praises from pro and former biking pros. 


Running is one of the easiest ways to get a good cardio workout. The tips in this article will help you 

make the most of your running sessions. Read on! 

 

1 

NORTHEAST KINGDOM 

Forget Burlington, which is a college 

town, or Lake Complain, which is a tourist 

destination, and head to Vermont, the forgotten 

northeastern part. Start your ride 

at the major General Store in Craftsbury 

to get some supplies before embarking 

on your ride to and from the north. On 

your way, make a quick stop over at the 

Hill Farmstead Brewery for a few beers 

as you take some rest. The gravel route 

in east Ketchum Hill Road can be another 

alternative that works up some sweat as 

you head to Greensboro. 

2 


BANKS-VERNONIA LOOP 

The ride is relatively easy, and you 

still start from Banks, which is half an 

hour west of Portland, to the once booming 

town of Vernonia. Much of the route 

will have roads that are slowly being swallowed 

up by the forest and have old loggings 

here and there. The dense forest 

makes for a scenic view of nature during 

spring which is a delight to behold if you 

want to get away from the city. 

80 


3 

HOOD RIVER - THE DALLES 

The place is Oregon, and the route 

plan will see you start your ride from the 

lush Columbia Valley and end up in the 

dry land neighboring The Dalles. Along 

the way, you will enjoy the views of Mount 

Adams and Mount Hood. Carry a water 

bottle that you can fill up once you get to 

Hood River. At the close of the day, pass by 

Double Mountain Brewer, the Friem Family 

Brewers, or the Full Sail Brewing Company 

for a few relaxing pints. 

4 

ASHEVILLE TO CRAGGY GARDENS 

Blue Ridge Parkway is a must-mention 

when talking about the best places for 

spring rides. The road from Asheville to 

Craggy Gardens is littered with colorful 

leaves, and the ride is easy. For something 

with a bit of an extra challenge, you can 

opt to head on up Mount Mitchell once you 

get to Craggy Gardens. 

5 

SIX GAP 

Have the cities become a cliché for 

you, and you would love to work up some 

sweat in the woods, then northern Georgia 

Forest is the ideal place for you this spring. 

Ride past parts of the Appalachian Trial an 

have a feel of the challenging ride. 


6 

MERCER ISLAND LOOP 

It is a ride that you may partake with 

the Seattle locals especially during springtime 

when the leafy trees create a beautiful 

backdrop while biking along Lake 

Washington. The traffic of people and vehicles 

is low, and much of the long stretch 

of road in the city is almost empty which 

gives you the perfect opportunity to do 

some timed runs. 

7 

KEBLER PASS 

Do not let the first paved bit of the 

Kebler Pass Road fool you, before long, you 

will hit the gravel, and it runs for miles over 

the pass as you ride through the groves which 

are among the largest in the world. The ride 

is a great experience with steep pitches, and 

a ride through Gunnison National Forest carpeted 

with springtime leaves. 

8 

CAPE ANN LOOP 

A fantastic view of the ocean and the 

estates running along the shores, not forgetting 

the leaves cover trails with magnificent 

tree turns, are the joys of hitting 

the trails in Cape Ann Loop. The few number 

of tourists teeming the beach towns 

mean more room for you to get your ride 

on. Ipswich, Beverly, or even Manchester, 

make your pick and start your ride along the 

coast. Consider doing the ride with the water 

on your right, and this will require that 

you do the ride going counterclockwise. 

82 


9 

ESCALANTE TO BOULDER 

Get on down to Utah and get your 

feet peddling as you ride on Highway 12 to 

Boulder as you see red rocks, and the yellow-green 

carpet of leaves. Hog’s back will 

prove to be a grueling challenge but well 

worth it given the great views you will encounter 

along the way. The ride will be on 

top of a ridge between deep twin red rock 

canyons. You are not mistaken to even 

think of the two like desert canyons. The 

long ride will make you hungry, so make a 

stopover at Hell’s Backbone Grill for a bite. 

ASPEN TO MAROON BELLS 

The view of the colorful canopied 

trees with a backdrop of snowy mountains 

is among the many reasons why a 

ride from Aspen to Maroon Bells is a must 

this spring. The scenery is breathing; the 

aspens are kicking, flora and fauna have a 

bounty of color, and the bit of snow on the 

Maroon Bells all make for a beautiful scene. 

Spring is a short but glorious time with 

plumage that has a bounty of color. The 

whispers of the crisp springtime breeze 

coupled by the blond sunlight that glances 

down make for the ideal setting for a day 

out biking in the open the country. Now 

you know where to head to get your “ride 

on” this spring. 


A 12-PART ULTIMATE GUIDE TO 

LOSING THE 

EXTRA FAT 

by 

David Baker 

Follow Us: 

Learn from this article 12 fat-loss tips that will help you turn your body into 

the right direction of your weight loss journey over the next 6 weeks. 

There is an effective method 

you can use in losing a dozen 

kilos in just about six weeks. 

Unfortunately, it is known as 

a hunger strike. If you want to 

lose fat instead of your muscle, you should 

be avoiding bringing your metabolism to a 

halt, this is so you don’t fat rebound, this 

is where you will start gaining the weight 

back as soon as you stop dieting, and also 

to be healthy or nearly decomposing, you 

can set your goals to losing a kilo per week. 

Here are some great 12 fat loss tips that 

have been designed to help you in losing 

weight and changing the way you look in 

the next six weeks. 


If you are trying to cut down on meat and still wants to pack on more proteins, then this article is for you. 

Check out this list of protein-rich foods! 

 


1 

RISE EARLY AND EAT 

YOUR BREAKFAST 

Three of four people who manage to shed 

off a lot of kilos - and keep it off - take breakfast 

every morning, and this is according to 

a certain study done then published in the 

US Journal Obesity Research. This shows 

that have a well-chosen breakfast first thing 

in the morning will help in jumpstarting 

your metabolic furnace in the morning. It 

will also help in reducing the risk of eating 

way more than your body needs and poor 

food choices during the day. 

If you want the fat burning furnace to keep 

running, consider having smaller meals 

throughout the day while not skipping any 

of the regular ones. This will achieve three 

things, charging your metabolism, help in 

stabilizing the blood sugar level, and reduce 

the strain on the digestive system. “Making 

changes to your eating patterns and going 

for smaller but more frequent meals will 

prove to be a great change,” This is according 

to the author of Power Eating author Dr 

Susan Kleiner. 

2 

TURN UP THE DENSITY 

You can call this food efficiency. 

One effective way you can lose weight is 

88 


y getting more nutrition per calorie in order 

to feel full quickly and stay satiated 

longer -reducing hunger - and getting all 

the nutrients your body needs while eating 

fewer calories. “When you have balanced 

and nutritionally dense food, which 

includes healthy fats, proteins, fresh fruits, 

non-starchy vegetables, and unprocessed 

carbs, the food will be digested more slowly. 

This will help the blood glucose level 

stay steady throughout,” says Dr Diana 

Schwarzbein, who is an endocrinologist 

and also the author of The Schwarzbein 

Principle. “Hunger is usually caused by a 

drop in your blood glucose levels”. 

It can be a little challenging when you don’t 

have enough time. For breakfast, consider 

following a V8 aperitif with a cup of low-fat 

yoghurt that has been sprinkled with berries 

and muesli. For lunch, go with a PBB 

(banana and peanut butter) on wholegrain 

bread and carrot sticks, or you can choose a 

TLT (turnkey-lettuce-tomato) on oat bread 

and smear it lightly with mayonnaise, and 

also add an apple as the dessert. 


3 

SLOW DOWN AND 

KEEP STRESS AT BAY 

Stress has been shown to make people 

gain weight. “When you have chronic 

stress, the adrenal glands will keep releasing 

cortisol continuously and this will 

cause the body to hold on to fat in the long 

term, and this will mean adding inches 

to your waistline,” Schwarzbein says. You 

think you don’t have stress? Think again. 

Stress is not being in a state of unhappiness 

or irritability; it is when you are trying 

to do too much every day. If you are 

not getting enough sleep and making sugar 

and caffeine the main source of energy, 

the adrenal glands will start working overtime 

- and this adds up the fat. When you 

are in a long commute to work, the body 

will release cortisol, and this can also happen 

when you are waiting in long queues, 

or even spending time with your in-laws. 

The comparison between stress and cortisol 

are found everywhere, but you can 

easily control both of them without doing 

much, a simple brisk of 4 to 5 kilometres 

three times every week o resistance training 

three times per week will do the trick. 

Mediation, deep-breathing exercises, and 

stretching programs will have some relief 

from your stress. 

4 

KEEP A LOG AND MONITOR 

WEIGHT CHANGES 

People who have succeeded in losing 

fat keep records. “This is known as 

self-monitoring” according to a food scientist 

Dr Jean Harvey-Berino. Consciously 

keeping track of your behaviours related 

to your health by having food logs 

and exercise logs will help you keep 

yourself working in the right direction. 

90 


You should ensure you have noted periods of low energy. When you start analysing 

the logs, you will get to know why you are experiencing these reactions then adjust 

your training and eating accordingly. It is important to assess the progress you 

are making using scales, a body fat monitor and/or tape measure. When doing this, 

make sure you have given yourself a second or third day off. Doing this will help you 

to avoid getting obsessed with the small fluctuations of weight, which will mostly be 

water in and water out. 

5 

MAKE A PLAN AND 

PREPARE YOUR SNACKS 

When your stomach starts to rumble and 

you are not at home, there is a good chance 

you will have a wide range of options of 

fast-food. Nutritionist Susan Dopart advises 

that anticipation of the hunger pangs 

and having a nutritious snack like wholegrain 

cereal bars and dried food will go a 

long way in helping you. 

One ironical fact is that if you are looking to 

get a hunger-busting bang for your snacking 

buck, you should include a little fat which is 

the slowest macronutrient to be digested. 

You should have a small square of chocolate 

and box of sultanas. This will just have 

6 grams of fat and less than 250 calories. 


6 

DO IT STEP-BY-STEP 

If you have been eating a poor diet 

and not exercising, then decide to change 

your lifestyle, don’t try doing the changes 

all at the same time - it will be the perfect 

recipe for disaster. If you have had this bad 

type of lifestyle for many years - thereby 

causing damage to your metabolism - then 

change your habits all at once, you end 

feeling terrible, because the new healthier 

lifestyle will start to unmask the damage; 

you will most likely go back to your 

old habits. Instead, start by making changes 

to your diet, and do it step-by-step. You 

should find a way of managing your stress 

(mediation, walking, yoga), then start 

weaning yourself off any chemical dependencies, 

and this includes sugar. When you 

have done this, you can go ahead and start 

making a workout routine for yourself. 

If you start to backslide because you feel 

like the new lifestyle isn’t like you, you 

should remember about a proverb: “All 

new behaviours cause anxiety. This is normal 

for everyone. The discomfort will be 

gone in three minutes.” Then take a drink 

of cold water. 

92 


7 

GAIN MUSCLE WEIGHT 

You should work on gaining lean 

muscle mass because you will be able to 

speed up your metabolism and also look 

good - it is the perfect way of losing fat. 

Muscle will need more energy in order to 

maintain itself. You can expect to burn 

an extra 60 to 100 calories for every kilo 

of muscle you gain. This makes it a good 

idea to incorporate both cardio and resistance 

training into your workout routine. 

One hour of resistance thrice a week, 

and half an hour of cardio on alternating 

days, then stretching daily to keep your 

tendons, muscles and ligaments flexible 

and the body stress-free. There are 

some studies that have been done and 

have shown that 90 percent of weight loss 

will be as a result of diet changes. You 

can never out train a bad diet, so then 

don’t expect to lose weight by putting in 

hours in the gym then making up with that 

stuffed-crust pizza. 

8 

AVOID THE FAT BOMBS 

The body is able to burn almost every 

kind of fat except trans fats, which is 

the mutant pseudo-nutrients that are created 

by the refining of healthy oils. They 

are commonly found in baked goods and 

fried foods; the red flag to watch out for 

is “partially hydrogenated vegetable oil” 

on the list of ingredients. You should stay 

away from this type of crap because it will 

affect your heart health and weight loss 

progress. While your weight loss cannot be 

basely only on denial, you must renounce 

fast-food fries because they will impede 

your progress. If you are looking for a way 

to treat yourself, consider having a piece 

of chocolate (it has healthy anti-oxidants) 

instead of a meal out of foods that don’t 

provide any value to your body. 


9 

START LEARNING HOW TO COOK 

People who eat out frequently are 

fatter than people who dine in, this is according 

to a university study. This is because 

people tend to eat larger portions 

and less balanced meals when they eat 

out. For people who are too busy or do 

not enjoy cooking, it can be a little hard to 

change this habit. But taking it slow and 

learning simple recipes that are good for 

your health, you will be able to see great 

results in time. 

To start: begin by slicing up chicken breasts, 

zucchini and capsicum; saute them in teriyaki 

sauce and olive oil; then add rice that 

has been cooked. If you want more ideas, 

buy a book by a franchise “Cooking for 

People Who Aren’t Sure Where the Kitchen 

is”. You can also visit manufacturer and 

food-board websites for good sources of 

simple recipes. 

LOOK FOR A WEIGHT 

LOSS PARTNER 

It is much harder to lose weight on your 

own when compared to doing it with a 

friend or partner, according to a university 

study. People who enrolled in a weightloss 

program with their friends or family 

were 19% more likely to finish the program. 

They also lost more weight and were 

also more likely to maintain their weight 

than those who did it on their own. 

94 


GET YOUR FEET WORKING 

Workouts aren’t the only way a 

person can burn extra calories. You can 

burn little more calories by taking a walk 

to the post office instead of going with a 

car, choosing stairs over the lifts, and this 

will make you rely on your body to lose 

weight instead of machines. You should 

look for ways to be physically active because 

it will help you get great results. 

If you want to put this advice into action, 

you need to plan better and set your priority. 

The small things can add up fast. It 

might seem insignificant, but people who 

are on the go tend to add about 20% of 

their daily energy expenditure. Staying 

still for 5 minutes will burn 6 calories, but 

you can manage to burn twice that by just 

making your bed, four times by just walking, 

six times by hardening, and nine times 

by taking the stairs. 

BE CAREFUL WHAT YOU DRINK 

Many people who are strict when 

it comes to what they are eating can 

sometimes become oblivious to what 

impact the things they drink will have. 

Soft drinks, alcohol, and pulp-free juice 

(at least they have vitamins) will add a 

large number of calories to your diet. 

You should be satisfying the cravings you 

have with solid foods and thirst with water. 

If you want a bottle of beer in the evening 

so you can unwind, consider having 

a light one - or two at max. If you are a 

person drinking three cans, then you will 

have to add 12,600 calories to your diet. 

There it is! Following the above tips will 

help you in starting your journey to a new 

you and lose weight. Start by making these 

habits part of your routine and a permanent 

part of your diet, and you will start 

seeing your optimal health improving. 


8 MUST-DOS WHEN YOU HAVE 

TROUBLE CATCHING SLEEP 

by 


Follow Us: 

Getting a good night’s sleep is 100% 

attainable with the right preparation. Here 

are 8 proven tips that will help you get 

sleeping once you hit the sheets. 

There are times you get into bed, then you 

just know that your sleep will be lacklustre. 

Maybe you are feeling nervous about the interview 

you are going to tomorrow or thinking of 

the argument you had with your partner, or maybe 

you stayed up too late watching episodes of your favourite show. 

There will be nights when you have a problem sleeping despite having no clear reason. 

You got up in the morning, went to school or work, worked the whole day, came back 

home, and had one or two glasses of wine - with a slight difference, it was the same routine 

you have day in day out. So why is this night the one you have a problem sleeping? 


Getting the right job after your college graduation is made easy with these proven tips in this article. 

Learn now and be ready for your first job search. 

 


One of the biggest issues is that there is 

no clear separation between night and day 

for you anymore; you are in a 24/7 society. 

Where electronics or work seeping into your 

home at night. Sleep is thought to be like an 

on and off switch, but the sad news is that 

this is not the case. The worse thing is that 

lack of sleep will not only cause baggy eyes 

and grogginess in the morning - it can have 

an impact on your eating habits and general 

health. But the good thing is that there 

is something you can do about it, sleeping 

beauties: You can get a good night’s sleep 

when you prepare well. Below are some 

eight great tips that will help you reduce the 

time it takes to get into bed and shut-eye. 

1 

SKIP THE OLD WIVES’ TALES 

Although the origin of the old wives’ 

is not clear, but taking any kind of liquids 

before going to bed should be avoided. 

Take a tiny sip of water if there is medication 

you need to take, and that is all. 

Drinking more will affect your sleeping. 

100 


2 

DO NOT SLEEP IN 

ON WEEKENDS 

Maybe you look forward 

to the weekends because 

it means you can wake up 

any time you want. But this 

is not good because it will 

affect the sleep schedule 

for the week. You will have 

a harder time trying to adjust 

to the regular and earlier 

bedtime on Sunday 

evening. Sleeping on the 

weekends means you are 

creating a jet lag in the 

body from Friday to Sunday 

morning. If you have trouble 

getting up early in the 

weekend, consider picking 

an early Sunday or Saturday 

class so you can attend. 

3 

THE BED IS MEANT 

FOR SLEEP... 

AND SEX 

You should avoid laying in 

bed if you are not sleeping. 

This can be a challenge if 

you leave in a tiny apartment 

and don’t have a lot 

of furniture, but cozying up 

on a big and comfy couch 

before sleeping is not an 

option. You should invest in 

a space-efficient (but super 

plush) chair such as Papasan 

or looking for a coffee 

shop to go to before you 

can come home and sleep. 

4 

AVOIDING DOING EXERCISE 3 

HOURS BEFORE GOING TO BED 

It can sometimes be a little tempting to get a workout before 

you can end your day and go to bed, but it is important 

to resist this if you want a good night sleep. Do not 

workout three hours before going to bed, but it doesn’t 

mean you don’t have to look for somewhere and squeeze 

a gym session. Exercising for only 20 minutes four to six 

hours before sleeping can help in improving your sleep. 


5 

PUT GADGETS AWAY 

Many electronic devices emit blue 

light that has been shown to suppress melatonin 

before bedtime. Melatonin is a hormone 

that is released in the night to induce 

sleepiness. When exposed to blue light one 

or two hours before going to bed, the melatonin 

is suppressed and makes it hard to 

fall asleep. Although you can still listen to 

audiobooks or music, it is a good idea to 

turn the device over so that you don’t look 

directly at the light. 

6 

AVOID CHECKING YOUR INBOX 

If you know there is a big day ahead 

of you at work tomorrow, you might be 

tempted to start checking emails before 

going to sleep. This is one of the biggest 

things that affects many people. You must 

prioritize - you don’t have to do everything 

before going to bed. When you use 

your computer, smartphone, or tablet before 

sleeping to check social media or work 

emails - it will make it harder for the brain 

to relax and wind down. 

102 


7 

AVOID NAPPING 

This might be a hard 

one to take, but it is important 

if you find that 

you have too much energy 

at the end of the day. You 

should avoid napping, especially 

if you have a problem 

sleeping. Napping will 

steal your night sleep. 

8 

DO NOT FORCE 

YOURSELF TO SLEEP 

Just like that dress you 

bought looks much better on 

the hanger, when it comes 

to getting sleep at night, the 

same piece of advice is applicable; 

You should not force 

it. Don’t waste your time laying 

in bed if you are not getting 

any sleep, get up after 

about 20 minutes (just estimate, 

you don’t have to look 

at the time) and do something 

relaxing, calming, and 

quiet till you feel sleepy. 

Do not force it. The more 

you worry about sleep, the 

worse it gets. 

When a person is sleepless, there is an increased level of 

ghrelin, which is the hormone that causes hunger and decreased 

leptin, which tells the body is full. This causes you 

to eat more because there is no strong signal telling you to 

stop. Not having quality sleep can have an effect on other 

areas of your life such as making errors at work, poor concentration 

and attention, poor motor skills, increased absenteeism, 

increased stress, worse memory, and even anxiety/ 

depression. Using the tips above will help you have a good 

night sleep and avoid the unhealthy results of poor quality 

of sleep. 


CROSSFIT 

WORKOUTS 

THAT YOU WILL ACTUALLY LIKE 

by 

David Baker 

Follow Us: 

CrossFit workouts are known to be tough routines since it works the body as a 

whole. However, here are few routines that you will actually enjoy. Read on! 

CrossFit workouts do not have a reputation for being easy. Its entire approach 

to fitness appears to take a sick pleasure in balls-to-the-walls, puking your 

guts out workouts that leave you collapsed on the floor when you are finished. 

However, there are a couple of routines that really stand out and are 

a lot of fun and not simply brutal. So are you ready for a big challenge? If so, 

then try one of the following out the next time you are in the gym. 


Whether you’re preparing for a competition or training for your best body, mastering your thoughts can help 

your daily training. Learn how to do it here. 

 


1 FRAN 

Fran might not look all that bad on 

the surface - it is a total of 45 thrusters and 

45 pull-ups that is broken down into sets 

of 9, 15 and 21 repetitions, that are performed 

as quickly as possible. As long as 

you scale the exercises properly, and break 

the sets up as necessary, then it should be 

possible for you to knock the entire set out 

in 10 minutes or even less. However, it will 

be a very tough 10 minutes. CrossFit Level 

1 coach Melodie Tang from the Foundry 

Chicago says, “it will hurt no matter how 

good you happen to be, who says she has 

a “respectable” Fran time of around 4:20. 

This pair of exercises has been designed to 

favor not only cardiovascular capacity, raw 

strength, or gymnastics. You need to have 

them all. 

Tang says that in order to master Fran, it 

is necessary for you to know what your 

strengths are, and come up with a plan for 

yourself. The first time that you try it out, 

you just want to try your best, and note 

where you encounter problems. Next, take 

advantage of your baseline performance, 

to help you determine how and when to 

break your sets up. Always know the number 

of reps you are aiming for, and how 

long you will be resting in between sets; 

you shouldn’t wait until you need to catch 

your breath - that is too long and you need 

to start sooner. 

108 


2 

FIGHT GONE BAD 

This routine has been designed to 

mimic the intensity and time of an MMA 

fight of three five-minute rounds, and it 

earned its name from BJ Penn, an MMA 

fighter, who said that, when compared 

to real fights, it’s “like a fight gone bad.” 

After the timer buzzes, 60 seconds of each 

of the following is performed: Rowing 

Machine; Push Press at 75 pounds; Box 

Jumps with 20-inch box; Sumo Deadlift 

High-pull at 75 pounds; Wall-balls with 

a 20-pound ball and 10-foot target. Each 

repetition of each exercise counts as one 

point, and total calories burned in every 

60-second row is counted as one point. 

Accumulating as many points as you can 

is the goal. 

You tax your whole body for 15 minutes 

at an all-out level. Samantha Orme, who 

owns Cross Virtuosity located in Brooklyn, 

New York, says the burn is very real. The 

best advice from Orme? Take a conservative 

approach when it comes to weight you 

decide to use since all of those reps start 

to really add up. Having a rep goal for every 

movement is also a good idea, and 

then try to hit your goals for each round 

on a consistent basis - that is a really easy 

mental trick that helps you stay pushing 

and focusing throughout the regimen. 


3 

FILTHY FIFTY 

Jessica Murden, who owns CrossFit 

A.C.T. located in Lodi, New Jersey, and 

CrossFit Coach, says everybody loves hating 

Filthy Fifty. It is a chipper-style type of 

workout, meaning that after one set of the 

movements are completed, you chip away 

at, or move on, to the next set. There is 

plenty for you to chip away at, given that 

the workout is comprised of 50 reps each 

of all of these exercises: Double-under; 

wall-balls with 20-pound ball; back extensions; 

push press with 45 pounds; knees 

to elbows; 50 steps of walking lunges; kettlebell 

swings at 36 pounds; jumping pullups; 

box jump with 24-inch box. 

Murden says that Filthy Fifty is just as much 

of a mental test as it is a physical one. 

What she recommends is that you think 

about the reps in sets that you are able to 

handle. For example, rather than thinking 

about 50 box jumps, instead, think, “I know 

I am able to do 10 before I have to take a 

breath.” When you play the numbers game, 

it will help your mind stay calm. 

4 MURPH 

This CrossFit Hero workout has been 

named after Lt. Michael Murphy, a fallen 

soldier, and is comprised of a 1-mile run, 

300 squats, 200 push-ups, 100 pull-ups, 

and then a 1-mile run for the finish. All 

of this is done as quickly as possible. It is 

also recommended that on your runs you 

also wear a 20-pound weighted vest. It ultimately 

grinds you down physically and 

mentally. If you really want to try out this 

workout, it is recommended that you work 

on push-ups, because that is what most 

people have a problem with the most. 

However, it all boils down to your mental 

toughness ultimately. 

110 


5 

THE SEVEN 

This is another Hero WOD that has 

been named after seven former CIA officers 

who died in duty, that on the surface 

doesn’t sound all that bad - it is seven 

rounds with seven reps of seven different 

exercises. However, once you add everything 

up you realize this means you 

will be performing 49 reps of seven really 

challenging moves that you are trying 

to complete as quickly as possible: Pullups; 

Kettlebell Swings; Burpees; Deadlift 

at 245-pounds; Knees to Elbows; Thrusters 

at 135 pounds; and Handstand Push-ups. 

Randy Wadley, who owns Mortal CrossFit 

located in Georgetown, Texas and CrossFit 

Level 2 Coach, says that this workout is a total 

of 343 reps. By anyone’s standards that 

is tons of volume, and it is very grip- and 

shoulder-intensive. Before you get started, 

be sure to warm your shoulders up 

and approach it the way you would a chipper, 

through working away at it at a steady 

pace. Don’t hesitate to scale this workout 

as necessary. Do jumping pull-ups instead 

of the strict version or do dumbbell strict 

presses instead of handstand push-ups. 

CrossFit is a very challenging kind of fitness 

program that pushes you to break 

away from your old established routines. 

You can forget about splits and sets, your 

whole body is worked by CrossFit. Just like 

an athlete would work on drills for some 

time and use those movements when playing 

their sport, proficient movement patterns 

are encouraged by CrossFit through 

performing functional movements at a relatively 

high-intensity level. 


8 Hot Hairstyles For 

Men In 

2018 

by 


Follow Us: 

Picking the best hair trend depends 

on hair type, face shape, and styling 

time and ability. Find out the hottest 

men’s haircuts that you can try 

this 2018. 

new look is called for by a 

A 

New Year, whether you are 

completely retooling your 

style or just want to change 

your grooming game slightly. 

If you are after the latter, then we 

have many options available for you; 

there are many trendy haircuts for 

every single texture. The following are 

eight of the hottest that we want to see 

more often in the coming year and why 

we love them. 


If you desire to eat healthier and lose weight, this article gives you six foods that you should avoid and 

remove from your diet. Read on to know them! 

 


1 

PRETTY-BOY BUZZ CUT 

In 2017 many guys traded in their 

trendy haircuts to get buzz-cuts instead. 

That put more emphasis on their clothes 

and faces. Truthfully, a shaved head is the 

best way to put a great jawline or wardrobe 

on display. 

2 

HEARTTHROB BOB 

As the obsession with barbershop 

haircuts has started to wane, many guys 

have started to embrace longer hair. Midlength, 

layered cuts are great for running 

your fingers through your hair. Get this 

hairstyle to eliminate the temptation for 

a man-bun and look like a real rom-com 

hero while you’re at it. 

3 

TECHNICOLOR CROP 

Nothing can beat a Manic Panic 

buzz-cut to provide a t-shirt full wardrobe 

with attitude and style. What does the 

trick here are fearless doses of color and 

bleach. From neon orange to pink and blue, 

this year you’ll be seeing all the colors of 

the rainbow. 

116 


4 

FLOWBEE CUT 

In 2017 guys finally decided that 

having perfectly groomed hair really was 

too much work. For those who didn’t opt 

for the Kurt Cobain long or induction-cut 

short, they kind of just hacked away until 

that part disappeared. This is how to get 

less work done. 

5 

POWER AFRO 

When natural hair is in charge and 

worn large it looks really cool and give the 

70’s menswear trend a nod in the process. 

In addition, it celebrates blackness in a 

very timely and powerful way. You might 

as well flaunt it since you’ve got it. 

6 

DRUNK CAESAR 

Little by little, hairstyles that have 

bangs keep making a resurgence. Short 

Caesar-style haircuts were one of the ways 

that this trend started taking shape this 

year. To soften this look it can be worn 

with a beard or messy. 


7 

GINGER CURE 

This year guys who have dirty blonde hair really turned the volume up on their 

color and went red instead. Some of those dye jobs admittedly were done for an acting 

role. However, many feel that it is a nice alternative to being a bleach blonde that 

they want to explore. 

8 

LAYERED BRAIDS 

A multi-layered style is provided to guys with loose sectioned braids. It provides 

them with lots of room to do different things to their hair on a daily basis. If you would like 

to have the braided look without being overly precious about it, then this is a good choice. 

Choosing the best trend for your hair will depend on styling ability and time, the 

shape of your face, and the type of hair you have. Find a favor and talk to your barber 

to see what will work for you. Look for photos of guys who have hair similar to yours 

in terms of the texture and thickness. Here’s to the cool hairstyles for men in 2018! 

118 


15 TIPS GUARANTEED TO MAKE YOU 

RUN HEALTHIER 

AND FASTER 

by 

David Baker 

Follow Us: 

Running is one of the easiest ways to 

get a good cardio workout. The tips in 

this article will help you make the most 

of your running sessions. Read on! 

Running is supposed to be incredibly 

easy. It was evolutionary 

for millennia to run not 

to be eaten or to run to eat. 

However, moving walkways, 

agriculture, and vehicles came along and 

everything that made running an essential 

part of life was eliminated. So some people 

discovered that it could be just for fun and 

satisfying not because we wanted to avoid 

something or get to some place, but because 

moving felt good. It is how the first 

boom of the 1960’s and 70’s happened. 

122 


Riding down in a bike is one of the best ways to experience spring’s natural awakening. Find out here the best 

places to go biking during this season. 

 


Things then became complicated. Money 

came into the picture and there were scientific 

studies to be undertaken and athleisure 

clothes to design and medals for 

finishers to earn. Running shoes were intended 

to help wearers avoid injury, but 

they caused further injury and then prevented 

them once more. Running was supposed 

to ruin your knees, make you wear 

neon, or even kill you. Smart phones were 

then introduced, followed by smart watches, 

and even smart socks. Today, it is actually 

feasible for everything that you are 

wearing during training to provide enough 

tips, numbers, and badges, that you 

don’t have an idea of what to with them 

any longer. 

Take a deep breath since running is still 

very easy. Below are 15 tips guaranteed to 

make you healthier, faster, and less prone 

to injury. 

1 CONSISTENCY 

If you want to become a better runner 

you need to run more. Cross training 

is an excellent way to maintain fitness and 

boost general health when injured. However, 

if you wish to get faster, the bulk of the 

work will be done on the roads. 


2 

THE 10 PERCENT RULE 

When running, injuries are unavoidable. 

If you run long enough, it will eventually 

hurt. However, the single most 

common reason why runners are sidelined 

is taking on too much too soon. This 

often happens because they signed up 

for a marathon and started running far 

more miles than their bodies were ready 

for. If you want to avoid such a scenario, 

you should avoid increasing your mileage 

by over 10 percent from one week to the 

next one. 

3 

STRONG GLUTES 

The motion of running requires a 

complicated partnership from the fit all 

the way to the hips and beyond, which is 

a process referred to as the kinetic chain. 

The butt is one of the biggest workhorses 

in the chain, but is an unfortunately neglected 

muscle for runners. A weak butt 

may cause imbalances in the chain thus 

leading to injury farther lower in the legs, 

so to ensure proper health, you should hit 

the gym and strengthen your glutes. 

4 

RUNNING ON HEADPHONES 

To be a real runner, you don’t actually 

have to ditch the buds. It is okay to listen 

to music to motivate you since many top 

runners actually do it, too. All you should 

remember is to keep them on low and ensure 

that you are always aware of your 

surroundings. However, you should leave 

music at home on the day of the race. 

124 


5 

KEEP A TRAINING LOG 

A training log is important because 

it gives you a bird’s eye view of your challenges 

and progress. It is impossible to 

know what to improve if you have no idea 

of what you are doing wrong. A training log 

answers many questions and is a highly effective 

tool for boosting your confidence 

prior to a big race. 

6 

MARATHONS ARE OVERRATED 

If you are able to do it, do one or 

even 10 marathons. However, 26.2 miles is 

not the end of all running. Running a 5k, 

the fastest you have ever done could be 

equally rewarding, impressive, and fun. 

7 

WARM YOUR HANDS FIRST ALWAYS 

If it gets very cold, your focus should 

always be to keep your hands warm first. 

If the temperature drops slightly more, 

you can add sleeves. Finally, worry about 

the legs since they warm up the most on 

their own. 


8 

MAKE ROOM FOR THE TOES 

A black toenail is like a badge of honor 

for a runner. The truth is that they can 

easily be prevented. Ensure that you have 

enough room at the end of the shoes. Stick 

to the advice of leaving a thumbnail’s width 

of space between the end of the shoe and 

the longest toe. Shoes might feel as if they 

are a bit too big at first, but this is something 

you can get used to and the toenails 

can grow back in. 

9 

AVOID GOING TOO 

FAST TOO SOON 

Do you constantly find yourself facing difficulties 

around mile 20 in a marathon? The 

reason could be that you are going out too 

soon in the early miles. The ideal strategy 

for running a fast race would be to break it 

up into 3 segments. 

Run the first 10 miles slightly slower than 

your target marathon pace. Resist the 

temptation to run faster. Next, run miles 

11 to 20 on your target marathon pace. By 

the time you hit the final 10K, you will be 

feeling great and ready to tackle the final 6 

miles instead of limping to the finish line. 

RUNNING DOUBLES 

While they might suck, they will make 

you faster. Running twice daily gets in more 

miles, more efficiently. When you scale up, 

they will start wearing you out. Once you 

have overcome the initial fatigue, the daily 

double will pay off on the day of the race. 

126 


LANDING ON YOUR HEELS 

IS PERFECTLY NORMAL 

You might have seen professional runners 

prancing along and landing on their toes 

and assumed that it is the best approach 

to getting fast. The reality is that a vast 

majority of runners run on the heel first, 

which is perfectly normal and is not something 

you should try to change. However, 

you should avoid over-striding, so always 

check whether your knee is straight and 

the foot is way ahead of the body. If you 

are, try landing with the foot closer to 

the body, but you shouldn’t worry whether 

the toes or heel make contact with the 

road first. 

RUNNING ON HILLS 

Hills are disguised speedwork since 

they help you become stronger both physically 

and mentally. Hills also activate all 

the muscles needed for a killer turnover 

during your next race. Start including more 

elevation during your long runs and higher-effort 

tempo. 

RUN EVEN WHEN IT RAINS 

One of the most difficult things 

when it comes to running is dragging your 

feet outdoors when it is raining. However, 

rain is never an excuse for staying indoors. 

Go outside and put in the work even if it 

means getting soaked. 


EXPLORING NEW 

PLACES ON YOUR RUNS 

Do your favorite morning runs while on 

vacation. Logging a few miles early in the 

morning helps you avoid the typical tourist 

hot-spots and experience a destination 

better. It will also help you indulge in the 

local cuisine without any feelings of guilt. 

WEAR COMFORTABLE 

FITTING SHOES 

Shoe walls at running stores and now simpler 

since many of the categories such as 

“motion control” have been eliminated. The 

reason is because most shoes deliver a balance 

of stability and cushioning that most 

runners require to get through easy mileage. 

Advanced runners can go for racing kicks 

while a minority of runners may really need 

a very stable shoe. For most people however, 

the ideal shoe is the one that fits perfectly. 

Shoes such as New Balance 880, Saucony 

Ride, and Nike Pegasus are excellent places 

to start. 

One of the easiest ways to get an excellent 

cardio workout is by running. Running is a 

fun pastime for some people while it is a 

tiresome necessity for others. Wherever you 

fall on the running spectrum, whether you 

are a beginner or have already run a marathon, 

the tips discussed here will help you 

make the most of your running sessions and 

will ultimately make you a better runner. 

128 


TUNE IN 

FOR OUR 

NEXT 

ISSUE! 

• THE BEST MOVES FOR A 

STRONGER CORE 

• CAUSES OF HEADACHES 

• BAD HABITS THAT ARE GIVING 

YOU DANDRUFF 

• WAYS TO MAKE YOUR DESK JOB 

LESS SEDENTARY 

• TIPS FOR FINDING THE 

PERFECT GYM 

• SIGNS YOU’RE BAD IN BED AND 

DON’T KNOW IT 

• THE BIGGEST MYTHS ABOUT 

YOUR METABOLISM 

Follow Us: 

132 

The April 2018 edition of 

Wise Man Daily Magazine 

will be available this spring!

Wise Man Daily March 2018

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