Build Muscle With White Powder

February 28, 2014 by  
Filed under The Fitness Bug


In the winter months you will probably workout less… unless you are a barbarian of course. Some of you are dedicated and you will probably stick it out during these months. But the real test is if you will still go to the gym when it snows.

Are you going to be a coward and run inside like a little girl?

Or are you going to stick it out like a barbarian ice warrior?

If your answer is the later, then read on.  I’ll share with you some innovative ways that you can build muscle when it snows while having fun at the same time. 🙂

Grab a Shovel

When you wake up in the morning and see that the white cold powder has covered your entire local world, you will probably have to grab a shovel.  In general this is mundane and boring. But today it is not.

When you grab that shovel you will now change your mind set, put your barbarian hat on and speak out loud.

‘It is now time to workout out’

Get a friend or family member to join you too.  There’s nothing like the feeling you get from completing a task to satisfaction from great team work.

This will help you build great functional strength for your wrists, forearms and most other parts of your body. But don’t get too excited though. Make sure you shovel and lift properly; otherwise you might just cause an injury.

If you are trying loose fat then this is great for burning calories too.  Shovelling snow can help you burn up to a massive 300-500 calories within an hour, as long as you go at it like a barbarian. 🙂

During all of this, feel free to break the rules a little.  Take a break and have a…

Snow fight

Some people might say that snow fights are for kids. Well I say that you should never grow up, be a kid at heart and start building and throwing those snow balls.  Build some huge balls and build some snow men too. Those balls will eventually get heavy and you will start to feel the exhaustion after a while.

This will prove to be a great strength workout for both you and your family. Although it will tire you out, you will definitely feel the fun factor.

To end a good session get back indoors, relax your feet and sip on some hot chocolate, which also acts as a great antioxidant.

Skiing and Snowboarding

I am a HUGE fan of snowboarding and have always followed winter X games since my pre-teens. Although both snowboarding and skiing can be great fun for yourself and/or family, the sport can also provide a great whole body workout.

As you speed down the hill, your core will be worked from trying to balance your body as you shift from side to side.

Your arms and legs will be worked when you increase your speed.

So if you are spending any time away from the gym and decide to go on one of these ski trips, just know that your body won’t be missing a thing. In fact, such a trip could help you awaken some muscles that you never know you had.

Go for a walk

Walking is a low intensity workout, but walking in thick snow will be even more strenuous.  But this is more about taking a stroll and enjoying the scenery. Admiring the view and feel of the atmosphere after it has snowed is always something to behold.

This is all about innovative ‘fun’ ways to build muscle. So do not force yourself to do these activities in any specific order. Just do as you please. Either way, they will all be a great way to keep your body active while you take a day off from the gym, which will probably be closed due to the snow any how.

Will you playing in the snow this winter?

See you in the comments.

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No, No, No…you’re doing it all wrong!!

February 26, 2014 by  
Filed under The Fitness Bug


beginner workouts for doing Lunges


When i started to go to the gym back in the 90’s as a teen, the first thing i thought was ‘ I’m 16 now… i know results take time, but in 2 years i’m gonna be huuuge!’. 10 years later and i am just a maintained size of what i achieved in the first 3 months since 16 years old. As i have previously mentioned, life and all the crazy things it throws at you just make it a certainty that it won’t be a straight forward path to building and maintaining a great physique. After a while that just becomes the norm and after a few years of training, there is only just one thing that really stops you from training. Injury from bad exercise technique.

The gym is a great place to meet and learn from like minded people for sure. But there are many who go to the gym solo, do there work out and believe they are executing there exercises correct 100% of the time. They may not be great communicators or good at asking others for help. Because of this  they tend to just keep going and going, then before they know it they start to get problems. (Prevention is better than detection folks)

Below are some videos of some effective exercises that are executed CORRECTLY!

The Best Exercise for LOWER BODY (Thighs and Butt): Frog Squats

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Wake Boarding for Fitness

February 26, 2014 by  
Filed under The Fitness Bug


Most people that are chronic crash gym rats need to find the workout that works best for them.  The first step to achieving a healthier look and lifestyle is to find something that you love to do.  Many boat owners can invest in simple wake board towers when working towards higher levels of physical fitness.  Numerous avid water sports enthusiasts report that they do not realize that they got a great workout until they had already been out on the water for hours at a time.  Be happy and healthy by going wake boarding.  A little weight loss, lower blood pressure, and some extra vitamin-D probably won’t hurt either.

Fitness Can Be Fun (No Joke)

Enjoy the water, the sunshine, and crank up your favorite playlist while getting in shape.  Wake tower speakers can help add to the entire experience because who doesn’t enjoy working out to some music. Fitness should not be a chore.  Instead, fitness should be a fun and social activity.  Make new friends, or spend quality time with your family.  It is not uncommon for wake boarders to wear waterproof heart rate monitors and other exercise-related gadgets.  Increase your stamina and burn calories while having a fun Saturday outing rather than a painful 5 a.m. class at the gym.

Wake Boarding Builds Strength and Improves Muscle Tone

Going wake boarding is a great way to work your core muscles without counting crunches.  In order to stay upright, wake boarders will need to learn how to engage muscles in the arms, legs, and core.  Muscle tone and overall strength can be improved when going out on the water every weekend.  Unlike lifting weights at the gym, wake boarding targets many muscle groups at the same time.  It’s a fun activity, and many people can do it with a little practice.

Save Money By Investing In a Wake Board Tower for Workouts

In fact, numerous people have recently made news headlines after learning how to wake board at an expert level with the assistance of prosthetic limbs.  Engaging necessary muscles to balance over an extended period of time might be the best way for you to achieve fitness goals. Plus, the cost of a new wake board tower is often comparable to the cost of a 12-month gym membership.  The gym membership will end after 12 months.  However, basic wake boarding equipment can last for years. Always make sure to do diligent research when looking for reliable boating equipment. Having done some research, I have come across, as one of several reliable resources for online boating needs.

The Gym is Not an Evil Place

Many people that want to get more fit recognize that the weight room in the gym is filled with equipment that is not intended to resemble medieval torture devices.  However, lifting weights and riding a stationary cycle five times per week is not for everyone.  As a general rule, people can only do things they hate for so long.  The gym works well for some people.  However, other people prefer different ways to stay in shape.

Live the Lifestyle and Get the Body You Want

Some people find that indoor fitness is not their forte.  Don’t give up on getting fit.  Find a fun way to stay healthy, boost your metabolism, and increase your self-esteem.  Drop the idea of being a highly miserable person that has a great body.  Get the best of both worlds by investing in a wake board tower and some basic wake boarding equipment.  You can have fun while getting in shape; and you can stay in shape while having fun.

Wake boarding fitness tips are brought to you by Wake Essentials

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Exercise Equipment for Cardiovascular Workout

February 20, 2014 by  
Filed under The Fitness Bug


In case you pay a visit to a gym, you are going to different exercising machines, which have been designed for walking, running, rowing, kayaking, cycling and skiing. Such machines are enough for offering the desired cardio workouts for burning fats and calories. Price of exercise equipment varies from a few hundreds to thousands of dollars. It depends upon whether the machine is programmable or motorized. Again, price also depends on whether there are any add-ons like meters for measuring heart rare, time elapsed or calories burned. While the data available from these meters would not be entirely accurate, it is going to encourage you for stepping up the workouts to get better results.

Let us check some of the popular exercise equipment types, which you would find in a gym:

  • Cross-Country Ski Machine allows you to exercise both your arms and legs at the same time. Sliding motion involved will be quite easy on your knees. Some of the machines involve one of the skis moving forward for the other to move back, whereas in others, there is an independent ski movement. Some of the machines use ropes, whereas there are others with stationary handgrips. All you need to do is to pick the one, which is best suited to you.
  • Elliptical Trainers involves an Up-&-Down motion. It is a cross between a stair-stepper and ski machine. Easy on your joints, the resistance can be adjusted manually or automatically on different models. If you wish to work on your upper body, there are equipments available with handgrips. The unusual motion involved might take a bit long to get used to. You should buy the one with comfortable pedals and handlebars having curved ridges. You should try using the machines at varying speeds for getting that stable feel.
  • Rowing Machines help to give your arm, leg and back workout at the same time. Unless, you have familiarity to rowing, you will find the motion involved to be unconventional. While making a purchase, consider the pulley one rather than the one with piston for actual rowing experience.
  • Stair Steppers offer low impact workout. Some models are provided with handgrips for working out your arms. Initially, using it can be quite strenuous. Again, you would find the motion to be hard on your knees. However, with time, you will get used to it and the exercise equipment can produced the desired result.
  • Stationary bicycle is quite simple to use, even though if long stints are done, it is going to be uncomfortable. Riding such equipments provides a perfect cardiovascular workout. You should lookout for models, which are provided with an adjustable and comfortable seat. With hard seats, things might get uncomfortable at times. You can opt for a cushioned-seat model.
  • Treadmill allows you to walk indoors. Some of its models are flexible and have a less joint-jarring structure. You should buy a motorized model. There should also be an option for adjusting grade and speed for walking at comfortable rate.

Any exercise equipment mentioned here is good enough to provide you with the right cardiovascular output possible.

Tips for Staying Fit in an Unfit Household

February 19, 2014 by  
Filed under The Fitness Bug


At one time or another everyone tries to improve their physical and/or mental well being. Sometimes you need to make simple adjustments while other times you need change that requires intense challenges. Choosing a program that works best for you is hard enough but it is not often taken into consideration the environment you will need to be successful. Surrounding yourself with positivity, encouragement and especially no temptation whatsoever will make your journey a much smoother and triumphant journey.

Look around  and assess your environments, including your home, your work and even the places you play. Ask yourself if they are places you feel safe and comfortable enough to struggle and succeed. Do not only look at the people you are surrounded by but also take a more in depth look at the actual atmosphere such as the light, décor, smell and more. Your major concern will be your household because this is your ultimate sanctuary. Some basic tips can be applied to staying fit in an unfit household that may also end up becoming an encouragement to those around you. Most of all stay steadfast and unwavering in your plight making sure that nothing will stop you from achieving your goal.


This is the biggest challenge across the country if not the world. Statistics vary but overall, approximately thirty percent of people ages twenty and older are overweight. Whether it is a few pounds to the national epidemic of obesity, losing weight is on most people’s agenda at one time or another. With such a high number it is no wonder so many seem to fail. Unless an entire household subscribes to a diet change, one individual is going to have a much harder go at it. If this is the case for you, below are some ideas you can try.


When dieting it may be a good idea to educate yourself first. So many people have such hectic lives that researching their attempt at dieting before they actually do it can be a difficult task. However, it may be worth the effort not only for you but for those around you. Whether they decide to join you or not at least they will have the information that you are using to lose weight and in turn just may be more encouraging. Look for statistics, food choices and their benefits, longevity results and how happiness may play a role, especially if it is enhanced.
Once you have done your research, start talking about it without being too obvious. Say something to the effect of, “Hey, did you know that eating a grapefruit in the morning can stimulate your metabolism? I never knew that.” Sporadically leave paper reports you printed out around your home (especially in the bathroom) or subscribe to one or two health magazines that encourage dieting and exercise. Little nuggets like these will eventually sink into the surrounding psyche which will hopefully, in turn, encourage you.


When embarking on a diet you can either do it yourself or join a weight loss program. Either way, the food you eat will be paramount in sustaining your mission. If you purchase special foods, make sure they are labeled or put it in an area where no one will eat it. If you aren’t usually the cook, offer to prepare a low calorie meal for the whole family or encourage the person that does do the cooking by offering a new recipe and a helping hand.

Stay Away from Temptation

It is important to remove yourself activities that encourage unhealthy eating habits. This is a bona fide tactic often used for drug addicts and alcoholics and isn’t something you have to consider if you’re good at self-control. Basically, if you are not around junk food, especially in the beginning stages, you will not be susceptible to the temptation. It can be hard at first but once you are on a solid track you may eventually be able to be around it without succumbing to it. This means you will have to remove yourself from cooking (if you are the family chef), family dinners, snacking and shopping. Explain your tactic and ask for encouragement that will make you a healthier, happier family member in the long run.


Exercise goes hand in hand with dieting so you are most likely doing both at the same time. If you are not fortunate enough to be able to afford a gym membership then doing it at home is your only other choice. This means that you will need the time and space to achieve your exercising goal. Lay out a plan with your family members on what it is you need in terms of both time and space and be sure to always encourage them to join you.
Changing your life can be a difficult, yet exciting at the same time. If you can tackle an unfit household environment and gain encouragement or better yet encourage change for all, your success is almost guaranteed!
About the Author: Jennifer Blanche is a full time registered ultrasound technician and mother of three. She has a difficult time fitting healthy eating and exercise routines into her daily schedule but encourages everyone with a goal to do their best to change their lifestyles – one step at  a time.

What Makes a Whey Protein Powder the Best?

February 17, 2014 by  
Filed under The Fitness Bug


If you’ve decided to invest in a whey protein powder, the next (and more confusing) step is to choose which one is right for you. You somehow need to retain the power to differentiate between the whey protein brands that actually work, or just have a pretty damn good marketing campaign. A word of advice to start with, don’t go into those bodybuilding forums that litter the web as these are full of liars and often people that work for the company selling the whye protein themselves. So, in a world where the internet is full of lies (who knew?) then what should you be looking for?

Safe ingredients

Fitness expert Kevin Neeld at suggests that ‘one of the major problems with supplements is that they aren’t regulated. Quite simply, this means that your supplements may not contain what the wrapper says they do.’ Therefore it’s really important to ensure that the product you’re about to pump into your body is NCAA compliant. If you have received your whey protein from the local tank at the gym in a brown paper bag, throw it away before it turns your organs into cement.


It might seem a bit of a weak point to consider, but here’s something to help you. Think about adding a dry cup of flour into your morning glass of water. Not so appealing? Taste is important not only for obvious reasons like pleasure of the product, but to also ensure you actually stick with it and use it regularly. Aka, if it tastes horrific, you’re probably not going to mix it up into your daily routine. Look for brands such as who offer whey protein powder in a range of tempting flavours, such as chocolate, banana and vanilla. You have to keep drinking these whey protein supplements after a workout remember, so be sure to buy a product that tastes nice and will have you coming back for more.

Carb and fat content

Ok, so you’ve found a NCAA compliant whey protein powder in a nice strawberry flavour. But here’s the point where it’s time to check out the other ingredients. Many companies selling whey protein cheaper than others often use lots of artificial flavours and sweeteners to aid taste and make their product more appealing. This can usually be avoided by looking into products that advertise natural ingredients, including natural sweeteners. So as mentioned before, if you have received your whey protein from the local tank at the gym in a brown paper bag, throw it away and never look that charlatan in the face again.


And this is a tricky one, as unfortunately, a cheap price rarely means high quality. Think of whey protein powder as an investment; worth spending a lot of money on to ensure the best value and results. Read website reviews for useful advice from previous customers in terms of results and cost per serving, to work out where the real value lies. Websites like are really handy for this.

David is a fan of fitness and health and he spends his time keeping fit, using personal trainers Arlington va.

Get An Affordable Personal Trainer in NYC

February 16, 2014 by  
Filed under The Fitness Bug


Physical activity of any kind, and exercise in specific can work wonders in reducing the risk of certain diseases or medical conditions, getting you on the road to a healthy weight management program, and improving your overall health. A qualified and affordable NYC personal trainer will tell you that with regular physical activity and exercise, you can promote the quality of your life and improve your sense of well-being.

How much physical activity is important?

Well, that really depends from person to person. But if you had to pose this question to an affordable NYC personal trainer, they would say that on an average, a total of about 30 minutes of moderate-intensity physical activity in a day can sufficiently help in maintaining your health and reducing health-related problems. Here are few physical activity guidelines that many affordable NYC personal trainers will suggest to their clients:

  • View physical activity as an opportunity, rather than an inconvenience as it is a chance to improve your health and general sense of well-being.
  • Try and be as active as possible, in as many ways as you can. Instead of using your car, why not walk to work or use a bicycle instead?
  • Try and include at least 30 minutes of moderate-intensity physical activity on most, and if possible, all days. This should become part of your routine. You need your body every day to perform so neglecting it can only hurt you in the long run.
  • Find an experienced and affordable NYC personal trainer to guide you some regular, vigorous exercise for extra fitness and health. Join a gym, play a sport, go jogging, try aerobics – anything that makes you break a sweat is fantastic.

Remember, your 30-minute workout doesn’t need to be at one shot. A qualified and affordable NYC personal trainer will tell you that you can combine shorter bouts of at about 10 minutes each.

Here is How Physical Activity and Exercise can Help You

Being actively physically and exercising regularly with an affordable NYC personal trainer can have many benefits. They are:

  • Keep your heart-healthy and reduce the risk of a heart condition
  • Help you manage your weight better
  • Lowers your blood cholesterol level
  • Lowers the risk of type 2 diabetes
  • Decreases your blood pressure
  • Keeps bones, muscles, and joints stronger and helps you in lowering the risk of osteoporosis
  • Helps you feel better about yourself
  • You find yourself happier, more relaxed, with more energy, and you find yourself sleeping better.
  • You enjoy an overall healthier state of mind

How a Personal Trainer can Help

Personal trainers can enhance and boost your workout. They can provide the much-needed motivation you need to stay on track and give your workout your best shot. They can customize a workout schedule for you that takes certain factors such as your age, lifestyle, exercise history, medical conditions, etc. into consideration. A personal trainer will guide you in the right way to use the gym equipment, and show you appropriate techniques and proper form.

What they say will and should matter to you for the rest of your life. After all, you certainly do not want to hurt yourself while working your body! Find your trainer with Get FYT and make physical activity a part of your life. The only result will be beneficial to your spirit and health.

James Wallis

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Stay-Fit Bug Best Of October 2010

February 14, 2014 by  
Filed under The Fitness Bug


Ok, this isn’t really a ‘best of’ post for October. What this post really is, is a re-post of the Stay-Fit Bug 1 year anniversary post.


Because this week has been an interesting one, with all the attention that Mondays post has received.

The 20 Most Influential Fitness People On The Web

Which has of course lead to some new readers here at Stay-Fit Bug. Which means a whole year of content that has been missed. Now If I was a new reader here, I know for sure that I wouldn’t find the time to go through all of those old posts. So to make things a little easier for all those that are new here, I’ve decided to give you the link for the anniversay post, which contains a list of the best posts for each of the past 14 months. So without further a do…

Stay-Fit Bug Anniversary Year In Review


Let me know your thoughts in the comments below.

Pull up Some more

February 14, 2014 by  
Filed under The Fitness Bug


Hello Fitbuggers

It’s not to long to go now until, we kick off the Fit Bug pull ups guide. And for those of you who want to be notified first, be sure to sign up here


There will be a variety things happening, as you see shortly. But today, here are just a few starting tips/pointers that will be covered before we get into the ‘real deal’ stuff.

EVERYONE sucks at pull ups

It is true! Yes, some people more than others. But in general… the masses suck at doing pull ups. Which in itself sucks, because the pull up exercise is the move that will build you that lovely V shaped back, giving your body an appearance of a larger frame. The main reason people suck is because they quit at the first hurdle. You know, they’ll do 3 sets… 10 reps, 8 reps, 6 reps. But when it comes to progressing, they hit a plateau and can’t seem to surpass those rep numbers at their ‘desired’ pace. So they quit. And this is the problem we will solve in the coming weeks. But first, a few tips to those who can’t perform one bodyweight pull up.

#1 The test

Find a pull up bar and see how many pull ups you can do. Can’t do more than 5? Do #2

#2 Do push ups

Push ups are like a reverse incline pull up, but with gravity being more on your side. See how many push ups you can do in one set. If you can do more than 10, you’ll be on your way to more pull ups further into the guide. If you can’t, then do push ups on your knees to begin with.

#3 Incline pull ups

These can be performed by lowering the bar on the rack that you would perform machine squats on. Just lower the bar all the way to the bottom until you’re near the floor. Get under the bar and start pulling your self up with your legs stretched under the bar. To increase the difficulty, just move your feet further down the bar, with your back down. You can also lift one leg off of the floor, maintain the hold and bring the bar close or further away.

#4 Reverse your grip

Also know as chin ups. This is actual one of the key elements to the guide. And you will see why soon.

Again, this is just the early bird stuff that will be covered. And we’ll cover this again in more depth on video. And again, be sure to sign up

Here ===>

As these events will be happening pretty soon. Let the Fit Bug fun begin 🙂

Chat soon

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Up the Ante and Move Out of Your Comfort Zone!

February 10, 2014 by  
Filed under The Fitness Bug


weight_lifting work_out harder

Just like in everyday life situations whether it be a job, change of lifestyle or whatever it is you are trying to improve… if you stay in your comfort zone, it’s not likely that you’ll achieve anything greater than which you already have.

If you do take yourself out of your comfort zone, you’ll probably make many mistakes in trying to improve or change whatever the goal is, but those mistakes will improve ‘you’ as a person and in the long run will lead you to achieve greater things!

The same can be said with weightlifting and exercise. If you lift the same weights or keep to that same treadmill routine for to long with out changing it, you will get used to it and you won’t achieve much more than that until you ANTE UP!

It’s all a part of the ‘no pain, no gain’ game, but the question is, when do you ante up?
I know for sure that this question affects everyone in a big way when working out, as it has certainly affected me in the past, and I’m quite a big enthusiast on ‘change’.

Quite simply, you need to ante up once that exercise starts to become too easy. But even then it is to late. You need to ante up before ‘easy’ sets in… push yourself a little.  If everyone in this world pushed themselves to their utmost capabilities, I think the world really would be an amazing place.

If you are doing arm curls for example, and your routine is:

  • 8 reps
  • 3 sets
  • At 15 kg

Ante up!

Aim for failure and start:

  • 5 reps
  • 3 sets
  • 20kg

You might feel like you aren’t achieving much initially, but give it 2-3 weeks, muscle memory will start to set in and it will begin to feel like the norm. Now where would you be if you stuck with the original plan and didn’t ante up?

The bottom line is that in your workouts or in any activity where you are trying to progress and achieve, you need to step things up a gear. You will surprise yourself, and when you do, don’t forget to drop me a comment here and thank me for it. 🙂

How do you get motivated and ANTE UP!

See you in the comments.

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