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Most Common Exercise Myths Debunked

Don’t let half-truths and misconceptions get in the way of your health and fitness goals. In this article, we will debunk the most common exercise myths that many people still believe (perhaps, including you).

  • Myth #1: Women who lift weights will become bulky and muscular.

According to the former female bodybuilder Alice Burron, she would spend around 4 to 5 hours per day when competing in order to build some muscles. To become bulky, you would need to overload your muscles. It is extremely difficult for women to build significant amounts of bulk because they have too much estrogen.

The reason men build muscles much faster is because they have testosterone. So for all the women who go to the gym, DON’T BE AFRAID OF USING BARBELLS/ DUMBELLS. Without strength training, you’re missing out on its benefits such as increasing lean muscle mass, reducing your body fat, and burning more calories. It is recommended to perform strength training exercises for at least 3 days per week.

  • Myth #2: Weight is the only indicator for the effectiveness of your workout.

When newbies go to the gym, they tend to weigh themselves everyday to check the difference that their routine makes. After several weeks when they see that there is no downtrend on their weight, they become impatient and automatically believe that they are not accomplishing anything. However, what they don’t realize is that exercise can turn body fat into muscles, which is one of the possible reasons why there is no apparent decrease in weight.

Moreover, constant exercise can minimize risk factors such as the level of your blood sugar. With this, it is wrong to believe that your workouts are pointless. You are actually experiencing health benefits without knowing it. Always remember that weight is not the ultimate indicator of fitness.

  • Myth #3: You can spot reduce to achieve sculpted abs and tones legs and arms.

You may do crunches all you want, but there is a good chance that you won’t see muscle definition and sculpted abs simply because there is a layer of fat on top of them.
It is wrong to focus on a single part of your body—what is more effective is to try to exercise your whole body. Keep in mind that unless the body fat is gone, you won’t achieve well-defined muscles. Do a combination of stretches, cardio, aerobics, and strength training for best results.

  • Myth #4: No pain, no gain.

This is probably one of the most common myths that many people still believe in. They say that if you don’t feel pain while working out, you are not doing it right and are not benefitting from your exercise routines. Feeling discomfort while working out is fine, but the pain doesn’t have to be that intense.

If your exercises are too difficult to the point that you feel like you’re about to pass out or can’t continue the session anymore, you have a higher risk for injuries and burnout.

If you want to have a fit and healthy body, you should know what kinds of food to eat and exercises to perform. You should forget about old inaccurate ideas and gain more knowledge about your health and body to be able to accomplish your goals effectively. However, in this internet age, misinformation is rampant. With this, it is important to double check facts and use reliable sources when researching about health and fitness.

Tips on How to Exercise Safely

Exercise can be one of the most effective ways to achieve a healthy and fit body. Almost anyone can walk, jog, and perform light to moderate exercises; however, is it necessary to talk to your physician before performing a more intense workout routine? Sure, it is a great idea to talk to your doctor if you have any questions regarding your health and your plan to execute a more rigorous exercise regimen.

In this article, we will provide some of the most effective tips that you can follow to be able to exercise more safely. Some tried and tested strategies include the following:

  • Warm up for about 5 to 10 minutes.
  • Start slowly and increase your level of activity gradually.
  • Do not exercise in extremely hot and humid conditions because this can lead to dehydration and overheating. When exercising under hot temperatures, it is highly recommended to slow your pace.
  • Drink a lot of water and other drinks that can replenish the electrolytes that you have lost.
  • Performing exercises that are too intense and too frequently can lead to overuse injuries such as sore muscles and joints, stress fractures, and inflamed ligaments. Hence, it is important to wear proper clothes and mix various kinds of routines for each day of your workout so you will be able to give each muscle group sufficient time to rest.
  • Learn how to use exercise equipment and tools properly.
  • When you are doing strength training, good form is important. Start by using very light weights when learning how to do the exercise. Do not hurry to finish your sets or struggle to lift heavier weights right away.
  • Wear proper workout clothes depending on the weather, especially if you are exercising outdoors. For instance, if it is too cold you may need to wear layers and gloves to prevent hypothermia.

exercise safely

If you have injuries or an unstable health condition, including heart ailments, high blood pressure, respiratory problem, diabetes, as well as joint or bone diseases, it is highly recommended to consult your physician first to know if specific types of exercises will make your situation worse. For those who are experiencing various health symptoms such as dizziness, shortness of breath, and chest pains during exercise, it is also important to visit a doctor as soon as possible so you will be given pieces of advice on how you will be able to exercise safe.

5 Safety Tips for Exercising

Exercise is necessary for us to stay fit and healthy. Combined with a good eating plan and healthy habits, you have the recipe for a good and happy body and life. Although exercise is necessary and healthy it can be dangerous if not done correctly. Today, we want to share some exercise safety tips to make sure that you don’t get injured and only get results.


1. Warm Up and Cool Down

It is important that you give your body the opportunity to warm up for 5 to 10 minutes before you start doing your vigorous exercises. The same goes for cooling down. If you do a cool down routine after your session, you will experience less soreness and stiffness.

2. Start Slow

If you are just starting to exercise, pace yourself. You should allow yourself to do harder and more vigorous exercises gradually. Build it by starting slow and moderate and increasing intensity as you get stronger.


3. Don’t Overdo It

When you over-exercise, you can cause more damage than good. Overuse of your muscles and joints can lead to stress fractures, joint pain, etc. It is important to do a variety of exercises that can work all the muscles and joints. It is also important to give your body enough of a resting period before you start again.

4. Listen to Your Body

Your body will tell you when it is sick or tired. You need to listen to it. When you are sick, you should not exercise as it can damage your heart muscle. If you get tired, let your body rest. It is important to listen to what your body is telling you because it knows what it needs.


5. Drink Lots of Water

Before, during, and after you exercise you should drink lots of water and/ or drinks that will replace the minerals and salts that you lose while training. It is important to replace the electrolytes you lose during exercise.

Take these safety tips to heart and you will have an enjoyable experience. Also, try to wear clothes that are comfortable, breathes, and stretches and as you move.


The 4 Benefits of Cardio Exercise

Cardio or cardiovascular exercise is necessary to keep your heart health, burn calories, and lose weight, if that is your goal. Cardio helps to improve your body’s health and fitness by keeping the heart and lungs healthy and improving blood circulation. There are many great benefits of doing these types of exercises. Combined with a healthy eating plan, you are on the right track to getting healthy and fit.


The benefits include:


Cardio increases the metabolism. Your metabolism has to do with the rate at which your body performs certain functions like using up energy or digesting food. A higher metabolic rate means that your body will perform these things faster. A slow metabolism is often one of the reasons why people gain weight. Cardio is great to increase the metabolism and lose or maintain weight.






Cardio improves your heart health. Your heart is a muscle and requires exercise just like any other muscle in your body. Doing cardio exercise increases the heart rate and gives the heart its much-needed workout. If you are out of breath just by walking up the stairs, your heart is in urgent need of some exercise.



Cardio improves your recovery ability. Doing exercise obviously takes a toll on your muscles and they get tired. When you exercise, certain by-products are released into your body. These by-products are the reason why your body gets stiff and sore after a good workout. Doing a few minutes of cardio after a strenuous lifting session can help bring more oxygen into the blood and reduce the stiffness. This means that you can get back into the gym faster.





Cardio helps with being happy. When you exercise, your body releases different hormones which include ‘feel-good’ hormones. This means that you are fighting depression, anxiety, and negativity while you exercise. People who regularly do cardio exercises have been proven to be happier and more positive than those who don’t.

Cardio exercise is very good for you. Whether you are strength training or want to lose weight, cardio should be part of your exercise routine.


5 Best Exercises to Help Improve Your Heart Health

Exercise is important for everyone of all ages. Exercise is not just about losing weight or building muscle. It is about keeping your body healthy. Your heart, lungs, and circulatory system need you to exercise everyday. Exercise improves your heart health and helps you battle the risk of heart disease and other potential illnesses. Experts recommend that we do 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week. Try these exercises to help you get healthy.


  1. Brisk Walking – Walking is a natural activity for the body and the easiest way to get started. A leisurely walk is good, but if you really want to give your heart a boost, try some brisk walking to get your heart rate up and the blood pumping.
  2. Running – Running is the next step up from walking and also a natural activity for the body. Running is one of the best ways to burn calories and lose weight. When you are just starting out, walk briskly for a few minutes and then run for about 2 minutes. Keep alternating this routine and increase the number of minutes you run as you get more fit.
  3. Cycling – Cycling is a fun and low-impact type of exercise. Cycling and swimming are good alternatives for people who experience joint problems. You can cycle at the gym, in a spin class, or on the open road. There are clubs you can join or cycle with friends to make it more fun.
  4. Swimming – Swimming is an excellent way to get exercise. Swimming laps or doing water aerobics will get your heart rate up and get your blood pumping while you enjoy the water. The water is also an exercise tool as the resistance of the water improves the strength of your muscles and muscle tone.
  5. Circuit – People have misperceptions about strength training and weight training. If you want to keep things interesting, alternate aerobic exercise with strength training. It will keep your heart rate up, it won’t bore you, and you will feel great.

These 5 exercises are your key to a happier heart.