5 High Intensity Exercises You Can Do Without Going To The Gym

high-intensity-home-workoutHigh intensity workouts are designed for faster results, building muscle, burning fat, and providing more energy throughout the day. If done correctly, you can begin to see results in a matter of weeks. High intensity workouts will improve your stamina which will be helpful if you play sports. Here are 5 helpful high intensity exercises you can do without going to the gym:

• Shoulder Shrugs and Back Weightlifting
• Chest Weightlifting
• Abdominal Crunches with weights
• Bicep and Tricep weightlifting
• Cardio

Shoulder Shrugs and Back Weightlifting

The first exercise is shoulder shrugs. All you need to perform all of these exercises is one heavy dumbbell. Hold the dumbbell in front of your pelvis area and pull up your weight with your shoulder making a shrugging motion. Repeat the same exercise with the other arm.

Next is a great exercise for your back. Start by putting your left leg on a chair and bending forward. With your right hand lift your dumbbell straight up several times and then repeat with the other hand.
Continue reading

Florida Bill To Outlaw Kratom Now Calls for Research Instead

Kratom is a plant in the same family as the coffee that millions of Floridians drink every single morning, and it has been used for medicinal purposes for centuries. The internet brought Kratom to the United States where it has been purchased for medicinal and recreational purposes. However, a bill has recently been brought to both the senate and the house that is requiring more research and inevitably a decision as to whether the substance should be added to the controlled substances list in that state.

About the Bill
There are actually two parts to the bill: SB 0764 in the Senate and HB 0287 in the House. The version that was introduced to the Senate was provided by Republican Senator Greg Evers in response to Linda Mautner, a woman whose son commited suicide in Palm Beach County when he jumped from an overpass on I-95. Kratom and anti-depressants were found in his bloodstream, leading Mautner to believe that the substance played an integral role in his death. Though these bills initially sought to have the substance banned, a recent amendment now wants the state government to collect research on it and make recommendations on its legality before the end of the year.kratombanLimited Information

Advocates for Kratom are fighting the introduction of the bill, claiming that there has never been a documented case of Kratom being responsible for a death. State legislators claim that the sheer lack of information about the capabilities of the plant are frightening, and that cases of hallucination and psychosis have been reported and documented in clinical settings. As it stands, the substance is widely available for purchase and shipment on the internet and is sold in some stores. As of now, Kratom will not be added to the controlled substances list in Florida; rather, it will be closely researched and documented. Lawmakers will decide on its legality at the end of the year once the research has been completed.

Problems with the Ban
Although the bill initially asked for the substance to be banned, some problems in legally banning it were identified. In order for a substance to be considered Schedule I drugs, it must be proven that there are no widely accepted medical properties, that there is a high potential for abuse and/or addiction, and that even use under the care of a doctor is not guaranteed to be safe. As of right now, Kratom does not fit any of those descriptions due in part to the lack of documentation and research about the plant. It is hoped that by the end of the year, enough will be known to make an informed decision.

As of right now, Kratom is available in every major city in Florida and from many online retailers such as Kratom-KKratom King or Phytoextractum. Reports claim that the effects are very mild and almost sedating, much like a small dose of a weak opiate. Adverse reactions are very rare and usually come only after very high doses. The plant’s leaves can also be chewed to get the desired effect.

4 Popular Diet Plans That Actually Work

dietingIf you are looking at dropping a few extra pounds, there is nothing better than starting with your diet. While working out and exercise is essential, you are never going to see results if you do not diet properly. Thankfully, there are all sorts of different diets out there, so it is possible to find one that works for you and your current situation.


This diet is designed specifically for people who have high blood pressure. However, it started to develop into a great way to drop the weight as well. In fact, it is an extremely safe diet as it does not force individuals to consume just one product over and over. Plus, it has a nice selection of options and also makes sure all of the required vitamins and minerals are consumed throughout the diet. This also makes it safe for people who have diabetes and really most other health situations.

TLC Diet

Short for Therapeutic Lifestyle Changes, this is a solid diet that is easy to follow. It does not force you again to eat only one kind of item over and over, so you are never going to become sick of one food and binge eat because of it. It is a healthy, satisfying and safe diet. It is important to realize that you do need to make all of your food here, where as many of the diet plans are going to basically package certain recipes and meals for you, so you don’t have to think about it.

Mayo Clinic Diet

If it comes out of the Mayo Clinic, chances are it is going to be good, right? This is designed to transform your diet into a lifelong habit and not something you just do for a few weeks to drop the pounds. That is the major problem with most diets as the weight just comes back. This is an extremely nutritious diet that is also safe to consume.

Mediterranean Diet

Yes, you are going to eat pasta (which many diets cut out), but the majority of the food you eat is going to be mostly fish, vegetables, fruits and other items that come from this region of the world. This is a lean diet that is not only healthy and bursting with color, but it is one of the more delicious options. While you can’t really chow down on gyros, you can enjoy other, healthy options.

Why I Work Out From Home Instead Of The Gym

workoutWorking out at a gym, while seeming like a good idea, can be extremely time-consuming and expensive. Let’s face it who needs to dedicate an hour just to getting to and from the gym every day. Exercising in your home is not only convenient but also provides you the privacy you need to focus on getting in shape. Working out at home means not worrying about who is looking at you while you are doing lunges or being envious of all the hard bodies of those who have been at it for years.

We may not all have the perfect bodies, or even want them for that matter. Getting into shape is a personal matter and one that need not be shared in the meat market of your local gym. Working out from home offers benefits and convenience, but also can save you a boatload of money over the average gym membership. And most people don’t follow through with a gym membership for more than a month because it is so time-consuming getting to the gym every day.

Perhaps you are concerned about working from home because you think that you can’t possibly workout without all the latest equipment. Well honestly, working out doing aerobics or kickboxing can be done with only a workout DVD or by online streaming through a workout site. Even magazines will print up some basic exercise routines that individuals can do at home, without equipment, most of which can be completed within a 15-30 minute time frame. Body weight exercises require little equipment with maximum results. Burning calories more quickly and on your schedule, leaves you more time for everything else. Workouts on your schedule can be not only beneficial to your health but also to squeezing them in, even on the busiest of days.

Making time for a good workout isn’t difficult when you can do some dance aerobics or Pilates from home. And some workouts, like yoga, can not only improve your body but help to center you and increase your focus and energy. There are very few who don’t need centering or more energy throughout their daily routine.

Muscle building and aerobic exercises offer many benefits to your body and help reduce stress levels in most people. So rather than sign up for a gym membership that puts more strain and stress into your daily routine, opt for working out from home and save money. Doing so will allow you to reap all of the benefits of working out without having to sign up for an overpriced gym membership that you will be paying off long after you stop going.

How I Maintain My Confidence Level

confidentmanMillions of men feel inadequate about the way they look. It’s not about facial features, hair, or anything like. Sure, there are some that aren’t happy about their looks in that regards, but there are a lot of people that aren’t keen on how tall they are. Shorter men have to deal with a variety of issues that most take for granted, and there seems to be little to no help for them. In fact, there are some amazing options out there that can help get a little confidence boost amongst other things for those that feel they aren’t of a preferred height. Exploring the benefits of purchasing special footwear may be the key to finding the best solutions, if you or someone you know is not happy with their height.

The first thing that people find to be beneficial about getting a lift in their step is the confidence. Confidence builds for those that try this methodology out, and it’s incredible. The rush of adrenaline that a person feels when they can take on the world with new levels of elevation cannot be described easily. There is an immediate sense of being whole and something that is just grand about this option, and it’s not an interruption in life for many; it’s simply a blessing.

Let’s assume that a person doesn’t want to get elevator lifts for just cosmetic reasons. There are some people that have maladies where one leg may be longer than the other. Aside from purely cosmetic, this could cause back, pelvic and other pain to flare up. The issue could cause many to find themselves dealing with surgery or continual pain medication regimens that are no fun. Instead of dealing with the pain, an elevator option can help stabilize the body and allow for better movement overall.

Shorter men have to deal with a slower stride, but when using proper shoes, the stride becomes easier on the back and even speeds things up. Instead of having to feel rushed and try to put in a lot of effort in movements, a person could just go with the flow and feel the greatness of the added stride associated with being taller, and walking with ease.

In the past, shorter men that were looking for elevator shoes would have to deal with poor quality, cheap solutions. Footwear in this category didn’t always look grand, and it was painfully obvious that something was wrong with a person that had them on. That’s all changed, as you can easily find Italian handmade shoes that not only look stylish, but give the elevation needed for gaining a few inches in height.

There’s no need to search high and low for these items, as they are starting to become more readily available. There is a great deal of joy that comes over a person when they not only have Italian handmade shoes, but gain a huge boost in self-esteem when they are standing tall, and proud for a change.

Choosing The Right Kratom Strain To Try

kratomstrainsKratom, also known as Mitragyna speciosa, is a psychoactive tree native to Southeast Asia. In general, the leaves act as a mu-opioid receptor agonist- much like morphine. It is primarily thought that the side effects of Kratom are mild, but occasionally serious adverse effects are reported. There are different strains of Kratom which come from different locations and have different effects.

One of the most popular strains is Bali Kratom. Bali Kratom is grown in Borneo and shipped from ports in Bali, hence it’s name. Bali Kratom is considered to be a more relaxing strain that may encourage euphoric sensations and assist in pain relief. Red Kratom comes from the Bali Kratom strain.

Thai Kratom is often compared to Bali Kratom. But, instead of having more relaxing properties, Thai Kratom is more energizing. Thai Kratom is also effective as a pain reliever. Despite it’s name, it hasn’t been grown in Thailand for a number of years due to being illegal. Instead, it is grown in various other countries.

Malay Kratom, or Malaysian Kratom, is also not grown in the country it’s named after due to being illegal. Malay Kratom is known for being far more simulating. Some claim that it encourages a positive state of mind and increases attentiveness. It does not work as well in terms of pain relief or alleviation of anxiety, but it can help release tension in general.

Indo Kratom, or Indonesian Kratom, actually comes from Indonesia. Indo Kratom has more in terms of relaxant properties. It it sometimes used to help treat depression and anxiety. This particular strain is effective when used as a replacement for opiate drugs.

Maeng Da Kratom also originates from Thailand, thought it is not produced there anymore. This strain is known for being one of the strongest on the market. In high doses, it can be used as a sedative and to relieve pain. It is known to boost both energy and mood and is commonly used in lieu of caffeinated products.

Sumatra Kratom is grown on the island of Sumatra in Indonesia. Red veined Sumatras are well known as pain relievers and sleep aids, while white veined Sumatras are used to obtain all-day focus.

These are just a select few of the most popular and commonly used strains of Kratom. Generally speaking, Kratom can either have a relaxing effect or act as a stimulant, but it’s always calming and uplifting.

Effective Elderly Exercise Routines

elderlyexerciseWhat are the elderly people’s activity levels? When some seniors are moderately active, they can work out under a moderately intensive aerobic activity. Senior adults should begin slowly, with lighter senior exercises. But strength training is also important. According to the Center for Disease Control, older adults need at least 2 hours of walking and 30 minutes of aerobics on a weekly basis. For two or more days during the week, it recommends strength training or muscle strengthening activities. With strength training, all of the muscle groups including – abdomen, arms, back, chest, hips, legs and shoulders – should be worked.
To get off to a good start, seniors, or those caring for their elderly loved ones should consider duration, frequency and intensity.

The first step: Begin slowly.

Start out with maybe 5 minutes of exercise, and steadily increase duration by a minute per week; Your loved one’s doctor will determine how much intensity should be used. Remember, the key to developing senior fitness is frequency. Scientific studies have shown that taking low intensity exercise and increasing it little by little results in a very low risk of injury.

Light to moderate intensity workout is:

• Between 5 and 15 minutes walking, two to three times per weekRemember that the amount of time to do the workout depends on the age of the senior. The older someone is, the longer it takes to adjust to newer levels of activity.The second step is to gauge the senior’s level of fitness.

Those elderly folks that are less fit are essentially at a greater risk for injury. Once again, to reduce the risk of injury, take it slow and steady. Try and increase movement slowly. If the person is overweight, he or she is already adding a strain to the heart. Progression must be at a slower rate.

The third step is to consider prior experience.

Whomever you are helping get in shape, be sure to review their condition before they start their senior workout program. How has their body adjusted to exercise in the past? What challenges have they had before when it came to exercising?

Here are some additional points to remember about senior workouts:
• Wait for at least two hours post eating to work out
• If the senior has a fever, don’t exercise. The core body temperature is increased and could prove dangerous;
• Consult a doctor is the senior has high blood pressure before working out
• See a doctor if any joints are swollen or painful before exercising;