The Great Paleo Diet – What Can You Eat?

Ever heard of the Paleo Diet? If not, here’s all that you need to know about it! The Paleo diet is known to be the healthiest approach to living a lifestyle like that of the people back in the days. It is in fact one of the BEST nutritional approach to your genetics and that is exactly why it’ll help to keep you lean, slim and above all, fit.

Paleo Diet

Research in many parts of medicine proves that, within our day-to-day diet, refined food, trans-fats, and sugar are the prime causes of having various diseases – cancer, diabetes, heart diseases, depression and infertility. Thus, the Paleo diet was formed in order to overcome these diseases by totally avoiding all the types of food mentioned above.

Curious to know what can be eaten in the Paleo diet? Well, here it is:

  1. Fruits and Vegetables:
    Fruits and vegetables are extremely rich in antioxidants, vitamins and minerals that have proved to reduce the chances of a vast number of genetic as well as degenerative diseases including cancer, diabetes and neurological diseases.
  2. Lean Proteins:
    Having lean proteins helps to strengthen the muscles, keep bones healthy and boosts the immune system. It also makes you feel full thus reducing intake of food at frequent intervals.
  3. Seafood:
    Majority or most of the seafood have no diseases associated with them. They are a great alternative for red meat as it doesn’t lead to any serious problems or diseases that would otherwise happen if red meat is eaten.
  4. Nuts and seeds:
    These are a great way of having just to keep one satisfied. They can be eaten during any time of the day and extremely portable – can be carried around easily and eaten anywhere.
  5. Healthy fats:
    It’s almost impossible not to include fats in one’s diet, and is indeed necessary to have every nutrient, but in its limits. They are also a better alternative for unhealthy fats that we receive from eating chocolates, crisps and other junk.

One of the main thing that is totally avoided from the Paleo diet are dairy products – butter, cheese and others. This is because in the long term they are unhealthy for the body and can lead to various health problems. Other foods that are excluded from the Paleo diet are vegetable seed oil, legumes, refined sugar and grains.

Therefore, we conclude that the Paleo diet is a great way of keeping our diet in control. It helps us be conscious of the food that we take in and also of its health effects on our body. It has been typically adapted from the diet of the people in the earlier ages. If they ate just that much and managed to survive a healthy life, then so can we, and that’s where the Paleo Diet comes in!


Biceps and Triceps

Look Like a Hunk within 5 Weeks

The biceps and triceps are one of the most visible muscles on the upper part of the body. Most of the youngsters who started doing exercises from an early age concentrated on their arms. Good shaped arms are an added advantage for the handsome guys in the universities and college parties.

Biceps and Triceps

There is no shortcut to gain muscles. It takes long sessions of exercise and gym trainings.  However, if you are preparing yourself for some special occasion such as taking a hot girl from your college to a date, we can suggest you some tricks to grow your biceps faster and look attractive for that special occasion.

Protein is The Secret

Yes, you read it right. If you want to gain muscles faster you have to increase your daily protein intake. The daily protein should come from various lean meat items. Some of the lean meat items rich in protein is

  • Lentil Beans.
  • Chicken.
  • Fish and Turkey.

Lentil beans are especially beneficial as they carry high amount of amino acid. You can also eat eggs. But avoid the egg yolk as it increased the cholesterol in the body. Egg whites are good source of protein.

Work Out Hard

The most important part of gaining muscles is a good work out routine. A very significant note of caution is that you should never over-exercise on a particular single part of your body. This is equally true in case of your arms. It may cause serious physical injuries. It can limit the growth of your muscles. So, follow a uniform routine of exercise covering all the parts of your body. In most of the cases, bodybuilders, even the professional ones, neglected the lower part of their body. Be aware of this trend. For your biceps and triceps, you can indulge in the following exercises-

  • Bench press. This is probably the most common of the exercises all over the world.
  • Farmers walk. This is a great forearm exercise.
  • Pull ups and Push Ups.
  • Skullcrushers
  • Preacher Curls and Cable Resistance Curls.
  • Shoulder Shrugs.
  • Tricep extensions.

Biceps, Triceps

Take limited Supplements

To gain faster muscles you can take limited amount of supplements. But whenever you opt for supplements do it under specialized supervision. In general, a combination of Creatine, Nitric Oxide ad Protein powder can work as a good supplement.

  • Creatine helps in gaining muscle faster. It also helps in gaining strength during long and tough gym sessions.
  • Nitric Oxide helps in increasing vascularity.
  • A good quality protein powder can help you to complete your protein intake goal. We can suggest you some good names in the field of protein powders such as NaNO Vapor manufactured by Muscle Tech and 100% Whey protein. These powders are available in the market in different flavors and tastes. Just choose one according to your need and taste.

Having said all these we would like to re-emphasize once again the necessity of working out daily for a prolonged period without opting for the shortcuts for a longer period.

Best Knee Sleeves for Women

Knee Sleeves for Women

Now days, women are commonly seen to wear bright and colorful knee sleeves during their gym session. If you are yet to acquire one, then you should certainly try out those stylish accessories. Question might be raised about the beneficial factors of the knee sleeves, apart from their looks. There are some physical advantages along with some outer appeal that makes the knee sleeves so attractive.

Knee Sleeves for Women
Source: Rehband

Any kind of knee discomfort or sensation of pain should be treated with extreme care. Various factors may cause these discomforts, such as tendinitis. Wearing knee sleeves only provides a temporary solution to the problem. But regular use of knee sleeves before any knee disorder reduces the chances of injury.

Types of Knee Sleeves

Knee sleeves are fabricated with different material for different purposes. Cloth Sleeves are made for normal compression and warmth. Neoprene sleeves are more suitable for preventing injury rather than compressibility. Knee wraps are known for their extreme compressibility attribute. You can select any of the above types of sleeves depending on your need.

In my opinion, Rehbands are the most suitable options. These neoprene sleeves are perfect for mild but just enough amount compressibility for that “feel-good” factor in your knees. It wraps your knees to provide excellent warmth. Regular use of Rehbands will prevent the reoccurrence any past discomfort on your knees, also it will reduce the chances of developing any future injury. Your will definitely feel that protection around your knees during the workout sessions.

The only downside for neoprene sleeves is the development of smell. There is an accumulation of a pungent and nostril-stringing odor after a few workout sessions, kind of like the smell of pure gasoline. So, if you are a regular workout person and put a lot of stress on your knees, it will be better to wash your sleeves regularly. Also, you should own an extra pair of sleeves.

Rehband 7751W Rx Women's Knee Support
Source: Rehband

Rehband 7751W Rx Women’s Knee Support

One of the most suitable products on the market, the Rehband 7751W Rx provides both flexibility and stability. It has an affordable price range from $31.06 to $69.75 per sleeve. The 5mm knee sleeves are fabricated from neoprene and specially designed for women. It also has an attractive appeal with its hot color that complements its functions. The qualities of Rehband 7751W Rx is inferior to none in the market. Preferred by athletes and trainers, it is one of the top selling brands.

The main attraction of Rehband 7751W Rx is that the design is suitable for women. Camille Leblanc-Bazinet, a world famous CrossFit athlete and other serious athletes also prefer the Rehband 7751W Rx Knee Support. It provides excellent support for the knees along with its great style. So it looks as good as it performs.  The 5mm neoprene sleeves will provide all the necessary protection needed for women who undergo regular physical workout. The company has been providing with excellent exercise accessories for the athletes since 1955. So, choosing a brand that has a history of excellent service should be a safe bet for women athletes.

Hello, I’m John Rowland, founder of I have a great passion for gym and I want to share my knowledge to all you. Visit my blog for read more.

Game Golf Digital Shot Tracking System

The Game Golf

This really is the new talk of the town in the golfing world. Promoted by Lee Westwood, one of may favorite golf players- I really loved The Game Golf. It’s a great technological addition to golf.

I’m a golf buff, a big one. I make sure to go to the course every week and play with my buddies. We are quite competitive. I really wanted to improve my handicap. I had been struggling on the course for years. I reached a stage where I wanted to be more then I was in golf.

The Game Golf

I heard about The Game Golf. Me and 4 of my buddies all bought The Game Golf. We decided to learn how to use it together. It’s been a great source of bonding for my group of friends.

Here’s how The Game Golf has really changed the way I play golf

1. I Can Finally Track My Shots

One of the biggest drawbacks in golf is measuring your progress. You can remember the sequences of your shots on each hole- unless you have a great memory. The Game Golf has changed that. With one tap of the club to the sensor on my left hip, my shot begins recording. I can go home and with the in-built program, track my shots on The Game Golf’s website.

I can see the number of shots I made on each hole. I can even compare my previous rounds on the same hole. It has really improved my game.

2. Easy to Use

Well, at first, it is a learning curve to use The Game Golf. It gets easier with practice. The first few times I used it, I made the mistake of forgetting to tap. After a few rounds, it became second nature. I now keep it on my hip and make sure to tap it. It just takes a small tap. The sensor on The Game Golf is quite sensitive. It picks up the minutest of taps. The positioning of the sensor can at times be a little uncomfortable. I’ve noticed that at times. When I take a swing, I don’t like having something hanging around my trousers. It can be distracting. The Game Golf does take a bit of getting used to.

Going home to see the day’s play is the best part. The sensor connects to the online program. I can login and the data for the day’s play shows up on its own.

3. Great Customer Service

I’ve had not had many problems with The Game Golf. The few times I did, I called the customer service. They are quite friendly. At $129, I’m getting absolutely great value. The customer service is of a really high quality.

4. Sharing Progress with Friends

Well, Golf can be a lonely game as they say. Tracking progress and comparing it to your previous rounds can be fun at first. I did that a lot. The sharing now with The Game Golf is gone on to a different level. I have a client in the different part of the world. When we meet in person, we play golf. Now, I can still play and share my rounds with him, when he is in a different part of the world. It is a great addition to Golf. This is a product that really has and will change golf. It is technology getting along with this great, traditional game.

I can share my progress on Facebook or Twitter. It is so easy to connect to social media with The Game Golf. I have never personally had such a great experience playing Golf. The Game Golf has really changed the way I play Golf.

Game Golf Digital Shot Tracking System

My Recommendation:

I knew The Game Golf had a lot going for it as Lee Westwood and Graeme Mcdonald backed the product. It even has the sponsorship of the PGA. The hype required a great product. In many ways, the hype even guaranteed a great product. As it made the manufacturers work hard to build something great. I have been happy with The Game Golf, as it really has changed the way I play Golf. I highly recommend to all Golf lovers.

My Opinions of G4Free Portable Hammock

When I bought the G4Free hammock, I was looking for sturdy equipment that I could use on the beach as I was traveling that summer. I took it everywhere with me. I would tie it, lock it up and untie it and keep traveling.

It is a very relaxing product. Easy to carry, lightweight and does not cost a fortune at 18 bucks.

G4Free Portable Hammock


When I would travel, I would sometimes sleep in my G4 Free hammock. I am a freelance writer and sleep on the hammock to rest or for inspiration. I would spend hours on it. It has never failed me. It’s a sturdy, heavy-duty material. Built to last.


Doesn’t matter if it’s my home or if I’m traveling, the light weightness is a great feature of the product. I wasn’t looking for a heavy luggage to carry. I travel with multiple suitcases. Thank God for this product, it’s been a lifesaver. A great equipment for relaxing.

Easy to Tie It to Trees or Poles

I’ve found it extremely easy to tie. It’s not a hassle to take it off. At times, other hammocks can be frustrating. But not G4 Free Hammock. Its Triple Interlocking makes it easier to handle the equipment. I have been quite comfortable with setting it up and taking it off. It’s a piece of cake. I really like it.

Portable Hammock

Waterproof Works

There are many times that I put my hammock outside and it’s raining. It gets wet but I have not noticed any damages to the fabric. The fabric is strong and quite water resistant.

Note: I would, however, recommend drying it up before packing. If your hammock has been out and it’s raining, be sure to dry it. Packing immediately sogs it up and makes the threading loose. Highly recommend doing this important step.

See more: The Game Golf

8 Killer Tips to Boost Your Squat

Ways to Boost Your Squat

Squat is an amazing exercise technique to build up muscle growth and total-body strength. It is important to have the proper technique for squat. The most important basics for perfect squat are mobility and stability to reach the proper position with enough motion. Here are some tips that might prove helpful for boosting your squat.Ways to Boost Your Squat

You might like: My Opinions of G4Free Portable Hammock

Maximum-Strength Training

People often avoid heavy lifting and it might save your joints and nerves to a certain degree. But it is also important to prepare your body for maximum strength utilization mode in case heavy stress situation. That way, your body will be at top shape and you will gain confidence about your body strength.

Build Power with Speed

It’s better to lift minimum weight at maximum speed rather than the other way around. Lifting a heavy weight for longer period of time at a low velocity does not help a lot. It is just like a cargo truck and a sports car. A cargo truck might have the bigger engine but a sports car reaches top speed in seconds. So, it’s better to perform speed squats with enough strength rather than slow big squats.

Jump Squats

Instead of traditional squats, jump squats- a technique that is similar to the mechanism of the squat, may prove beneficial. There are several jumping techniques such as vertical jumps, broad jumps and box jumps. You need to get comfortable with one specific technique at a time before trying multiple types of jumps.

Overhead Squat

Frequency of Squat

There is no reason to overwork your body and burn your nerves by doing consecutive squat sessions. You should take proper brake during your squat sessions to allow your body to recover the strengths. Having a two squat per week schedule has proven to be more efficient in terms building up neuromuscular efficiency.

Don’t Force Deep Squat

Trainers sometimes push you to put ass-to-grass or ATG rule. But your hip structure should be stable enough for deep otherwise, you should stick to normal squat tactics. Practicing deep squats with an unstable hip control might trigger lumber spine injury.

Front Squats are Also Good

Traditional back squats may build your body, but front squats also have some intriguing benefits. Front squats allow for greater depths with much more stable spinal position. It involves using less weight than back squat, yet it has similar efficiency in terms of muscle activation.

Pushing the Knees Out

Usually, people buckle their knees in during squat sessions. This is not a safe technique because it can lead to knee injury. You should try to spread the floor by pushing your knees out. This technique will certainly help to increase your squat sessions.

How to Squat

Take Your Pause

Another key factor of a successful squat is the ability to sustain the bottom position in a squat depth. You can train with submaximal loads and try to hold your position at the maximum death.

Although, the limitation of any physical exercise depends on the body structure of different individuals, these tips will certainly help any person to improve his or her squat technique.

What are The Best Ankle Guards for Volleyball

Best Ankle Guards for Volleyball

Ankle Compression Sleeves

If you are a volleyball player and you are looking for some protective measures or recovering from an old injury, then you should consider wearing volleyball ankle braces. There are few different types of volleyball ankle braces available on the market. One should learn some basic aspects of different ankle braces in order to select the suitable option for him or her before choosing one.

Ankle Braces Can Prevent

It’s a wrong fact that ankle braces are only useful while recovering from injury. Regular use of ankle braces can prevent the occurrence of any injury by providing extra stability to your ankles. Injuries don’t arrive with a notice but you can certainly reduce the chances of that happening. It can take up to weeks or months to recover from a serious injury. So, wearing the right type of ankle brace might save you from a lot of pain. You should be aware of the pros and cons of different ankle braces to make the right choice. Here are some quick facts:

  • Sock Model

best ankle guards for volleyball

Simple but effective ankle braces that are designed to glide over your feet like a sock. Made from non-stretch fabric, the sock model braces are known for their durability. Sock model braces can provide perfect protection to your foot while playing. For these reasons, sock model braces are the most popular among the athletes. Sock model braces have better effectiveness on injury recovery as it can provide extra support for a loose ankle. The mechanical model may provide better protection for ankles but it does not support the loose ankle as well as the sock model.

  • Mechanical Model

These types of ankle braces more durable than the sock model due to their complex design materials. It doesn’t show as much wear & tear as the sock model. It has strap-on design that has to be wrapped around the ankle with padding. The total brace is then secured at the foot with the help of a stirrup. The only problem with mechanical model is that the plastic parts of the brace are not very comfortable compared to the sock model. On the other hand, sock model braces can be too supportive to the ankles and that may lead to some discomfort after the game. Mechanical braces provide a perfect alternative for athletes for protection during the game.

ankle guard
  • Ankle Brace with Air Cells

There are some volleyball ankle braces integrated with air-cells. Some ankle braces also have gel or other soft material inside them. These types of ankle braces are specifically designed for injury recovery. For example, a particular ankle brace design includes two shells lined with an aircell that overlaps the shells to provide extra compression and protection. The softness of the aircell can provide better comfort to injured ankle. It also increases blood circulation to the injured cells to reduce swelling. Reports suggest that use of aircell braces can bring dramatic improvement to the swelling condition of the ankle. So, this is a perfect option for people who are suffering from an ankle injury.

Related articles: Tips to Boost Your Squat