Laugh poor health away By- Mr. Fitbiz

Research has shown that the body immune system weakened by stress and depression. Even mood swings may effect the body ability to fight off sickness. Laughter is the quick fix for the immune system; it boost your energy and diminish pain.  If you are ever feeling down, nothing works faster to bring your mind and body back into balance than a good laugh. It's the body best medicine!

Benefits of laughter on the body:

• Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
• Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.
• Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.
• Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

 Reference:  http://www.helpguide.org/life/humor_laughter_health.htm

Breathe You are Alive -By Mr.Fitbiz

The body can survive weeks without food, days without water but, minutes without oxygen. Breathing is the most basic of all physiological functions. Oxygen is vital for the body and brain operations, If you don't get enough your health can suffer. Many people go throughout there day barely breathing. Start to be aware of your breathing. Breathe deep through your nose and your lower abdomen. And not from your chest. Take a couple minutes out your day to do breathing exercises you are alive!

Benefits of breathing properly:


-Relieve stress-(Stress is the core of most chronic diseases.)
-Lower blood pressure
-Induce calming state
-Correcting body posture
-Boost of confidence
-Reduce headaches

What is Tabata Training?

 “Tabata” is the name of a particular type of workout program that provides similar health benefits to that of cardio workouts, but Tabata has a bit more spice. Tabata was founded by a Japanese scientist named Izumi Tabata and fellow colleagues at a department of physiology in Japan. Tabata can be completed in 4 minutes, it's very similar to HIIT (High Intensity Interval Training). A unique training that increases anaerobic power and burns calories. Alternate between 20 second of effort and 10 second or rest for four minutes while doing exercise like push ups, squats or medicine ball slams. Other example while running, jumping rope, rowing or biking. If you want to challenge yourself and change up your workout try a Tabata training.

References: http://tabatatraining.org/?p=18

Do pulling exercises to avoid injuries

 People worry to much about how the body looks then how it functions. When it comes to exercise and human mobility there needs to be a balance. If you can't pull equally amount of weight you can push, than you're not mechanically strong. If you are struggling to execute an exercise, think about your opposing muscles and how they can effect your performance. Guys always seem to be able to push more weight away from them then they can pull in. women are almost opposite. Is it because the aggressive society we live in? We are always pushing away from other people. Or maybe its the love of having a big chest and biceps. Next time you hit the gym think about embracing your opposite muscles by doing more pulling exercises. It can decrease your chances of injury. For every pressing exercise do two pulling exercises.



EXAMPLE: Upper Body
PRESS: Bench press
PULL: Pull ups
            Cable row



EXAMPLE: Lower body
PRESS: Leg press
PULL: Leg curls
            Dead lifts

Exercise helps Depression-By Mr. Fitbiz

An estimated 19 million Americans suffer from depression. Regular exercise is excellent way to build your self-esteem and mood. When you exercise, your body releases chemicals called endorphins. These endorphins interact with the receptors in your brain that reduce your perception of pain.

Endorphins are known to have positive effect in the body. For example, the feeling that follows a run or workout is often described as "euphoric." That feeling, known as a "runner's high," can be accompanied by a positive and energizing outlook on life. Exercise is a natural anti- depressant. There are many different exercises you can engage in such as jogging, playing sports or yoga. If you need motivation and join a gym. The gym can also provide personal trainers. They will help you to stay motivated.

Exercise Benefits :

• Reduce stress
• Ward off anxiety and feelings of depression
• Boost self-esteem
• Improve sleep
• Healthy immune system

Walking- Simple But Effective

Making exercise apart of your daily routine is important for your health. For a healthy heart, you really need to move to get your heart rate going. It doesn't take much to do that. Walking is an aerobic exercise that helps train the body oxygen efficiency. Walking is one of the quickest and cheapest ways to start your exercise journey. If you don't exercise at all, you can start with 15 minutes a day, then work your self up to 30 minutes 5 or more days a week. But regardless of age or fitness level anybody can benefit from walking. Next time you think about exercise, and you have limited time. Try talking a walk.

3 Signs that you're dehydrated-BY Mr. Fitbiz

1) HEADACHES-

Are very common in American. Everyday a person complains about them, so they head to the convent store to grab pills. Not knowing they their dehydrated. Drink more water to get rid of the headaches.

2) DAYTIME SLEEPINESS-

Daytime drowsiness is another sign of dehydration. Not having enough water can cause you to become lethargy and tired during the day. More water equals more energy.

3) URINE COLOR-

Having clear or light-colored urine means you’re well hydrated, If your urine is hard yellow or amber color usually signals dehydration.

The formula for daily fluid requirements depends upon an individual's weight. Things like exercise and activity should be also take in consideration.

Body weight	Daily fluid requirements (approximate)
10 pounds	15 ounces
20 pounds	30 ounces
30 pounds	40 ounces
40 pounds	45 ounces
50 pounds	50 ounces
75 pounds	55 ounces
100 pounds	50 ounces
150 pounds	65 ounces
200 pounds	70 ounces

7 Reasons Why Drinking Water Is Important-By Mr.Fitbiz

1) Coolant - Water the bodies natural temperature coolant.  Our bodies use water to regulate our natural 98.6 degrees Fahrenheit body temperature via sweating. A hot temperature, or inactivity, can raise our bodies temperature quickly. 

2) Cleansing - Our bodies digest food and create waste.  Water carries waste out of the body, stems constipation in the colon, and flushes your system of toxins and excess water your body has been holding on to as a result of not being adequately hydrated.

3) Healthy Organs - Water is vital to kidney and liver function by clearing out toxins. Water is a carrier of bacterial wastes, that can build up over time in organs.   

4) Weight loss - If you’re looking to lose weight, water is ingredient number one.  Water is beneficial to your metabolic system, can help you feel fuller both before and after a meal and aids in food digestion by making it easier for the body to process nutrients.

5) Brain - Water makes up more than 70% of the brain and a lack of water can affect your ability to think straight. Brain cells require a delicate balance between water and various elements to operate effectively. Fluid also protects the brain inside the skull.

6) Clearer skin - Water can give you a radiant, healthy, younger- looking complexion. Your skin is the bodies biggest organ and water is natures best skin moisturizer!  

7)  Joints and muscles - Joints are like a sponge between your bones. The more lubricated they are, the less stress you put on the joints.  As mentioned earlier, water also allows waste to be flushed out of the joint areas.  Water is a major component of muscle make-up, so it's no secret that you need to keep drinking water to construct healthy muscles and allow for mineral storage. 

Mr.Fitbiz Top 5 quotes of the week

Don't be duped by my physique, its only strong as my mind is. I always run into people that looks good but has nothing to talk about. Your mind will take you further in life than good looks; its proven. The body is just here for the ride.

To be loved, you have to express love of self. No one can love you more than yourself. 


If anybody works hard enough without stopping they deserve to be successful. I believe the key to being successful is consistency. You can't reach a certain level, And just stop. Life doesn't stop, why should you. 

t's ok to fail a million times. But, if you never try something once. Your life is a tragedy.

Like it or not, you are the result of pass habits. To create a better future you, change what you are doing now.

3 reasons you should do Deadlifts? -By Mr.Fitbiz

 Deadlifts shares the King of all exercises with the squat. These are basic human movements. The Deadlift simply mimics lifting a box off the ground. This exercise causes your whole body to work simultaneously. The main movers in this exercise are the Hamstrings, Spinal Erectors, Quadriceps, and Abdominals. It takes a balanced effort of all these muscles to do the exercise correctly. Here’s three reason why you should do deadlifts.

1)   Corrects Posture- Deadlifts are great for developing back muscles (Spinal erectors), which promotes thoracis extention of the spine. A strong back prevents you from having a hunched back. Also, prevents back pain caused by weak Spinal erectors.

2)   Superlift- Deadlifts is the best exercise to build over all strength and muscle mass. If you’re looking to have a stronger body, deadlifts will be the exercise for you.

3)   Works core- Doing Deadlifts takes a lot of abdominal strength. It works your Abs more than sit ups. The Abs keeps you stable during this exercise. If your abs are weak you will tend to lean forward during this exercise. Keep doing deadlifts you will build a stronger core.

8 Benefits of The Paleo Diet-By Mr. Fitbiz

What is the paleo diet? It's actually short for paleolithic, the diets that our ancestors-(cavemen) ate. It consist of Lean meats, Seafood, Fruits,Vegetables, Seeds and Nuts. One of the healthiest way of eating. Because, excess of wheat products we consume that contains gluten. Gluten is one of the fast ways to gain bad weight. Interferes with your absorption of nutrients, leaving you with a hunger feeling. Gluten will have a drug like effect telling your brain telling to eat more. To get that lean body and boost your health, try eating Paleo foods.

Health benefits:

1)More efficient workouts
2)Stable blood sugar
3)Burns off stored fat
4)Anti inflammatory
5)Reduce allergies
6)Clear skin, better teeth
7)Balanced energy thought out day
8)Improved sleep patterns

Top 3 muscle building foods-By Mr. Fitbiz

The amount of protein you need to build muscle depends on your weight and existing muscle mass,but you generally need to add 10 to 14 grams of protein to your daily food intake to build 1 pound of muscle per week. 

Top protein choices:

1) Chicken breast- Without skin has more than 30 grams protein per 6 oz. Most bodybuilders choose chicken breast as top choice for protein intake. Low in fat chicken breast packs the most efficient punch to your muscle growth.

2)Tuna- Is low-calorie protein source known for high protein and omega-3 fatty acid. Tuna contains minerals such as Magnesium, Potassium and many B vitamins. It's cheap source of protein you can buy from grocery store. If your on the go, a can of tuna would be the best choice to pack on mass.

3)Brown rice- A gain with natural starches, contains 20-25g protein per cup. Another favor protein

choice with bodybuilders. Brown rice contain amino acids, the building blocks of proteins. It's a

no brainer to have brown rice, if your trying to build muscle.

References: http://www.livestrong.com/article/550693-does-boiled-chicken-build-muscle/#ixzz2cHRS8tar

Top 3 Butt Exercises for Women-By Mr. Fitbiz

 Women, now be honest! Who doesn't want a toned behind?  I can't imagine a single one of you saying you don't.  Here are a few exercises you can do anywhere ,without weights, to achieve the max out of your gluteus maximus.

• Squats: The king, or queen, of exercises and basic strengthener of all human musculatory functions. Specifically, squats work all the gluteus muscles: maximus, medius, minimus.They are a simple exercise you can do at home, and quite honestly, a vital exercise if the end game is nice buns.  
• Lunges: When done properly, lunges work both the hip muscles and gluteus maximus.  By increasing the length of your step out stride, you can increase the intensity of the workout.  Add lunges to the arsenal! 
• Step-ups: It's alright to use stairs or a chair depending on your ability, but these are a great butt exercise.  Concentrate on one leg at a time, stepping up onto a raised surface, placing both feet, and then dropping one foot back down.  If stepping high enough, this exercise targets the glutes. 

Realizing positivity-By Mr. Fitbiz

Realize how important your life is. And, can be if you apply yourself to something. Challenge yourself to be a better person. Make a conscious effort not to dwell on the pass. Live in the now. Understand how a positive outlook can change your life. Speak of positivity, then positivity shall appear. Speak of negativity, then negativity shall appear. Change yourself first, then watch people around you change too. Potential lies within you to do anything. Start thinking positive thoughts and positive results will come. This is the true power of positive thinking.