Ashley’s Extreme Weight-Loss Makeover

By Friday, July 25, 2014 0 No tags Permalink

Workouts For Women

By: Richmond Kickboxing |
In general, workouts designed specifically for men are all about bulk and muscle definition, while women more often want to lose body fat and tone their existing muscle. These women’s workouts are designed specifically for girls because their goals are typically very different. Their main goal is to help women get the toned, slim, athletic-looking body they’ve always wanted. Women who exercise during pregnancy report less instances of pregnancy related discomfort, while improving their self-esteem and body image. The exercises are put together so that you can tone your body and get the smooth, lean muscle that all females dream of. The toning workouts will focus on your arms, legs, and abs while simultaneously trimming down your waist and lowering your body fat.

The women’s workouts are designed with a woman’s needs in mind. If you want a slim waist, a flat stomach, and toned abs, arms, and legs, then you certainly have come to the right place. Women can shift estrogen metabolism by eating fat burning foods. Excess estrogen causes gathering fat around waist line, storing abdominal fat and love handles. Modern food industry produces foods that contain Xenoestrogens that increase estrogen in your body and make you store belly fat. The women body toning workout is aimed at women who are new to exercise or have little experience. It uses only a few pieces of equipment, so if you have a set of dumbbells and an exercise ball then you could perform it at home instead of going to the gym. The aim of this workout is to help you develop a lean physique through fat loss and muscle toning.

It hits all the main body muscle groups in 2 workouts performed alternately 3 times a week. It's designed specifically for busy people, so it shouldn’t take you any more than 60 minutes to complete on any one day.  Compound sets make your workout more efficient by allowing you to get more work done in less time and with greater results. A compound set is performing a set of one movement, followed immediately by another set of a different movement that targets a completely different muscle group than the previous one did. Once both of these sets are complete, your compound set is finished, and you will be able to take your planned rest period.

Extreme Belly Fat Destroyer Workout : Get 6 Pack Abs Fast at Home!

By Friday, July 25, 2014 25 No tags Permalink

Lower Abdominal Workouts

By: Justin Serrano |
Abdominal exercises alone do not burn belly fat. If fat loss is your goal always incorporate strength training and interval training into your routines for optimal results.

So, if you're watching your caloric intake and working with weights and intervals to get the fat off your body as a whole, you'll want those abs to be rock hard so that once the fat is off they'll shine through in all their glory. Here's a few great exercises to get your abs ready for their unveiling once your body fat percentage has dropped low enough for them to appear.

1. Reverse Crunches Lying supine on the floor supporting yourself with your hands at your sides palms to the floor and your head lifted, lift your legs slowly up and curl your body until your knees reach your nose. Curl slowly back until your legs are hovering just above the floor. Repeat as many reps as possible.

2. Supine Bicycles Lying supine on the floor, hands behind head for support and elbows out, push your left leg straight out while the right leg bends in and you twist and crunch up with your torso to meet your right knee with your left elbow. Come down to the start position and repeat with the opposite move (left knee meets right elbow), and continue in a bicycling motion. Remember to push your straightening leg straight out away from your body not up. Repeat as many as possible.

3. Supine Hip Lifts Lying supine on the floor raise both legs straight up towards the ceiling. Now put both hands behind your head for support and simultaneously lift your hips and crunch with your upper body. Remember when lifting your hips that the motion is one of trying to push your feet through the ceiling, not towards your face (straight up and down, and keep your legs as straight as possible). Repeat as many as possible.

4. Supine Leg Thrusts Similar to Hip Lifts, this one takes it one step further. Lying supine on the floor, hands supporting you at your sides, palms down, straighten and raise both legs to a 45 degree angle from your body. From this position, bring your legs straight up to a 90 degree angle and then lift your hips so your feet are heading towards the ceiling. Be careful not to do this all in one move, you should bring your legs to 90 degrees first and only THEN lift your hips, pushing your feet at the ceiling. Then lower your hips and return your legs only as far as the 45 degree angle. Your legs should never go closer to the floor than the 45 degree angle. Repeat as many as possible.

Please remember that all of these moves should be done in a slow and controlled manner. No rushing through it. Be very methodical in all your motions.

One note to remember: if you are feeling any undue stress on your lower back while doing these exercises it would be a good idea to see your doctor before continuing with these exercises. You would also be wise to research and incorporate some lower back strengthening exercises into your routine before continuing with these lower abdominal moves.

Best of luck in your quest for 6 pack abs!!

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By Thursday, July 24, 2014 0 No tags Permalink

Effective Ab Workouts

By: Jared Ingram |

There are a lot of effective ab workouts that has been proven to be efficient in producing outstanding effects to both men and women.  Like the abdominal bicycle crunch exercise that has been ranked as number one of the most effective ab forming exercises ever discovered. Since, the bicycle crunch routine has the ability to effectively form both the rectus abdominis and the oblique, which are often hard to shape because of its position in the abdomen. Another top rated abdominal exercise is the captain’s chair routine; this specific routine requires an equipment to be successfully done. So in case there is available equipment, the captain’s chair ab routine can be done by standing on the chair and firming the grip assuring support for the upper body.

Then, the first step is followed by firmly pressing the individual’s back against the pad, contacting the arms and raising the legs and then lifting the knees towards the chest. The routine is repeated for 1 to 3 sets; or a total of 12 to 16 repetitions. It is very important that the back is entirely firm and not arch during the whole routine and the legs should not swing while lifting it against the chest. But before engaging to any of these abdominal forming exercises, it is very important for every individual to understand the significance of diet modification. It has been proven by research and studies that ab workouts will never be efficient unless it is paired up with a consistent diet plan. The diet plan should be predetermined before starting out with both the actual diet and the exercise routine. A diet plan is very much significant in order for the body to effectively burn the fat depositions around the main areas where depositions occur. The diet plan will then serve as the pattern of meal intake and of the selections of food groups so it is better to list down the foods to include as well as those to avoid.

Other important tips in order to achieve more favorable results are the following:

•  Replace the calorie in carbohydrates with calorie found in protein. Since calories found in protein are efficient in burning fats by using the body’s energy
•  Be cautious of the food contents. Reading labels will be very helpful in avoiding excessive calorie intake, it is better to avoid foods containing more than 8% of carbohydrates, fat, sodium and glucose
•  Develop an effective exercise routine. Developing an achievable exercise routine is another factor that will help in fulfilling the goal of proficient weight loss and diet modification
•  Avoid sitting for long hours. It has been proven by studies that those individuals who tend to sit for longer hours are more prone to developing obesity as compared to those individuals who performs most of their routine while standing.
•  Embrace simple household and yard task. Remember how most of the time yard works is being ignored, well it’s about time to embrace that extra household job since it is another opportunity to burn fats. A simple household work that allows fats to burn by active mobilization.
•  Performing routine ab workouts to develop and maintain a healthy and beautiful physique.


By Thursday, July 24, 2014 0 No tags Permalink

Workouts To Lose Weight

By: Tom Cut |

Still having problems trying to find the best types of workouts to lose weight? On the other hand, what type of weight do you want to lose?

Weight (when attempting to be lost) can be labelled as three things: water, muscle, and fat. Majority of people obviously mean to lose fat when they say they want to lose weight. But, losing weight in the form of either muscle or water or even both can affect your chances of losing fat.

Before I let you know of a few good workouts to lose weight, I will explain to you why/how losing muscle and/or water can harm your chances of losing fat. Note that I will not use any big scientific terms when explaining. It is a rather short explanation by the way.

The Reason

When muscle is lost there will be a decrease in your metabolic rate or metabolism therefore you can't burn as many calories as you normally would. Remember, when you can't burn calories you can't expect to burn as much fat. Prevent muscle loss through resistance training, i.e. weight training and gym work.

The chances of dehydration increases with water loss! Which leads to muscle loss and both muscle loss and dehydration will greatly harm your chances of burning fat. Prevent water loss by simply, drinking lots of water during the day before you workout. It is recommended to drink at least 3-4 litres a day and more if you plan on having really intense workouts.

The List of Fat Burning Exercises

The fact is: fat is unused energy, therefore the best workouts are those that force you to use up heaps of energy. And it will only go if it is used up. Keep in mind that the following exercises can only work if you stay committed.

  • Interval Training
  • High Intensity Interval Training
  • Tabata Sprints
  • Circuit Training

In my opinion, these are four of the best forms of fat burning exercises that are known today! Moreover the great thing about these routines is that you can incorporate it to your liking. You have the option of doing it as sprints or with weights. Whatever you choose it will definitely force you to use up loads of energy!

To Wrap Things Up

These types of fat burning exercises will have a great effect on your body, if you remain committed. I suggest you do these routines in cardio form (running/sprinting) on one day and then do it in resistance training form the next. Also, don't forget to consume a lot of water everyday.

High Voltage Workout with 1000 Watts!

By Thursday, July 24, 2014 25 No tags Permalink

Good Ab Workouts

By: Tom Cut |
I am quite positive you have noticed and read some articles concerning good ab workouts and how to do good ab workouts. However, I'll try to make this article just a little different in the sense that it will help give you useful info.

There are loads of good ab workouts out there but what sort of workouts and exercises are you searching for that will suit your needs? Which part of your abs would you want to make visible and, more importantly, are you doing the precise ab workouts that will grant you with the look you are after?

Ab workouts are seperated into three main classes: Exercises for upper/middle abs, workouts for lower abs, and workouts for the obliques (the side of your abs). I will provide you with a list of 5 exercises for each of the 3 groups below.

Upper/Middle Ab Exercises

Abdominal Crunches
Medicine Ball Abdominal Crunches
Fingers to Toes Abdominal Crunches
Raised Knee Dumbbell/Barbell Crunches
Medicine Ball Crunches (with or without being on top an exercise ball)

Lower Ab Exercises

Bent Knee Abdominal Hip Raises
Reverse Decline Crunches
Exercise Ball Abdominal Pull-Ins
Medicine Ball Leg Raises
Hanging Abdominal Leg Raises

Oblique Exercises

Flutter Kick Oblique Crunches
Fingers to Heel Oblique Touchers
Lying Oblique Leg Raises
Oblique Twists
Hanging Oblique Knee Raises
Making Them More Effective

At the moment these workouts are, in my personal view, some of the most efficient for their categories. would recommend doing just a few of these workouts, depending on what part of your core you prefer to focus on that particular day, as warm up before you start your main workout routines. That way you can complete the most annoying exercises first.

Oh, and an additional factor you may like to keep in mind is the fact that plain working out alone can't get you ripped washboard abs. For you to acquire abs that are perfectly visible you will need to lose all the fat covering your stomach.

Fat is easily destroyed through eating healthy and in the precise amounts. It's always essential to keep eating healthy especially when aiming to get a good body. Always bear in mind that it is really the diet that does the job and it is the workouts that hasten the fat burning process.

So the aim of this article was to let you know that all good ab workouts are made more effective through healthy food and living.

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By Thursday, July 24, 2014 0 No tags Permalink

Plyometrics Workouts

By: Jared Ingram |

There are hundreds of information and videos about the plyometrics workouts on the internet. Finding the one that you can stick with and finding the one that will best work for you is quite a challenge. First and foremost, it is important that you know what you want. What are you working out for? What sports are you into? Similarly, it is necessary to know which part of your body that you think is weak and needs to be strengthened and trained.

Each athlete has his own different skill levels. Many plyometrics workouts are helpful and beneficial to an athlete's varying skill sets. The fact is you do not need to be an athlete to do these workouts.

Like in everything else, practice makes perfect. Constant practice and performing plyometric exercises will help you find what workout best suits you.

And like everything else, safety always comes first. Plyometrics are intense exercises. Safety should always be put in mind. Otherwise, injuring yourself is very easy to do. You could break a bone or two, or even strain a muscle and over stretched a tendon or nerves.

Always start slowly and gradually. Be focused while performing an exercise in a controlled manner. Make sure that you do some stretching exercises first before you perform plyometric exercises. Keep in mind that every time you exercise or perform intense workout, your muscles will get hurt. It is important that you allow your muscles to heal by resting in between plyometric exercises. Doing plyo in alternating days is good enough for the muscles to heal.

These exercises are best performed in sets and repetitions. Three sets of ten or twelve repetitions and a minute or two in-between rests is very good for starters.

Lateral jumps, Power skipping, Plyometric push-ups, and tuck jumps are some of the examples of these kind of workouts.

Doing lateral jumps will teach you basic hip, knee & ankle stability by improved landing skills. It is also a good warming up exercise. You can do this by standing in an athletic position, hips pulled back with knees slightly bent. Jump side to side over a straight line. Do this for several repetitions. Make sure that your movements are controlled and at a steady pace. Another way of doing this is to stand next to an object. Jump over the object from the side. Immediately jump to the other side as soon as your feet touched the ground. Jump as fast as you can from side to side. That is the key to this exercise.

Power Skipping is another exercise you can incorporate in your program. This exercise is good for the entire body. You start this exercise by standing in perfect posture. Lift your left knee at the same time lifting your right arm moving forward. Do the opposite leg and arm as soon as your foot touches the ground. Try to lift your knees as high as you can.

In Plyometric push-ups, the upper body is exercised. The chest and arm muscles are trained in this workout. Since plyometric exercises involves fast movements at very short period of time, plyometric push-ups is a bit different from the regular push-ups that everyone is accustomed too. These push-ups involve a great amount of force applied to the ground while pushing your body up. You do this push-ups by assuming a regular push-up position with your back straight and palms flat on the ground. With a great amount of force, explode pushing your upper body up that your hands lift the ground. Repeat this motion several times as fast as you can.

There are several other exercise like Tuck Jumps Alternate Leg Bounding. Box Jumps. Vertical and Depth Jumps. Mixing these exercises and incorporated in your routine will let you achieve what you desire as an athlete. Keep in mind that when you perform these plyometrics workouts, you need to use an exercise mat or rubberized platform. Otherwise, you'll end up aching more than you bargain for.

Jimmy Fallon & Dwayne Johnson’s Workout Videos — Part 2

By Thursday, July 24, 2014 25 No tags Permalink

Elliptical Workouts

By: Charlie McDaniel |

You may have noticed that one of the most used exercise machines in the gym is the elliptical trainer. Elliptical trainers are relatively new on the fitness scene, but are quickly overtaking the treadmill and stationary bikes in popularity.

So what exactly are elliptical trainers and how do they work? Elliptical trainers simulate the motion of walking or running, but without the usual impact involved. Walking and running can cause considerable stress on the joints, particularly the hip and knee joints.

Each step causes an impact to the whole body which can equal as much as 2.5 times your body weight. The elliptical machine greatly reduces the risk of joint injury as the feet are supported by the pedals at all times so the joints are not subjected to impact.

Although elliptical trainers offer a low impact workout, they can still provide a very effective cardiovascular training session. Most come equipped with heart rate monitors so you can monitor your heart rate and how hard you are working.

Athletes recovering from sports related injuries find using the elliptical trainer allows them to maintain their fitness levels whilst reducing the risk of aggravating the injury. Many runners 'cross train' by building sessions on the elliptical trainer into their workouts, as this allows the body to take a break from the pounding caused by running.

Elliptical trainers are still classed as 'weight bearing', meaning that the workout they offer is still effective at reducing the risk of developing diseases such as Osteoporosis.

Elliptical trainers generally have moveable handrails, designed to give an upper body workout as well as exercising the lower body. Most also have a range of settings so that workouts can be varied in intensity or special training programs may be selected; these programs alternate the resistance to mimic interval training, climbing hills or to maximize fat burning.

The cardiovascular workout is comparable to that gained from using a treadmill, and is believed to burn a greater number of calories. As more of the muscle groups are used, including the glutes, quadriceps, triceps, biceps and hamstrings, a much more intense workout is achieved with less perceived effort.

Elliptical trainers can also be used effectively without using the hand rails; in fact, this can improve core strength as the core muscles are tensed in order to keep the body balanced. There is evidence to suggest that working out this way can improve balance and co-ordination as well.

If you do decide to use the handrails, make sure you are working your upper body as much as your lower body for the best effect, as it is easy to just grip the handrails and forget about your arms.

Elliptical trainers for use in the home can be purchased. This will allow you to exercise in the comfort of your own home, which is useful if you don't like going to a gym. As having your own machine in easy reach is convenient, you will be more likely to use it regularly.

Many people place them in front of the television and exercise whilst watching their favorite programs, which can help take your mind off how hard you are working!

Many of the gym models have a built in television and radio nowadays which makes your workout experience a little more comfortable.

Although the motion of an elliptical trainer may feel rather awkward at first, it is very easy to get used to. If you have never tried using an elliptical trainer, put one through its paces and see why they are so popular.

How To Lose Weight Fast & Easy – Tips For Rapid Weight Loss Diet Plan

By Thursday, July 24, 2014 0 No tags Permalink

MMA Workouts

By: Derek Manuel |

If only strongman competitions were more mainstream then bodybuilding then perhaps more mixed martial artists would incorporate better strength and conditioning exercises into their MMA workouts without the need of learning or knowing why.

One of the most common mistakes MMA fighters make when the are new to the concept of adding strength and conditioning to their MMA workouts is that they carry around the mindset of a bodybuilder. They go to the gym thinking they need to do all sorts of exercises for each muscle group and the only way to get a productive workout in is to get a good "pump."

But if you wanted a general idea of what type of strength and conditioning you need to develop with your MMA workouts, then think of the type of exercises strongmen do: picking up heavy and awkward objects, carrying heavy weight for long distances, performing extremely powerful and heavy lifts as many times as possible in a certain time period, to name a few.

These types of exercises are MUCH more functional and carry over very well to MMA fighters when it comes to the type of strength and conditioning they need. The reason being is that in a MMA fight your opponent, unlike a balanced barbell, is a constantly shifting his awkward weight that you have to continuously push and pull from both balanced and unbalanced positions, such as the type of resistance a heavy and awkward object would give you.

Not only do the exercises themselves carry well and should be adapted into your MMA workouts as opposed to your much more standard bodybuilding type workouts, but the tempo, intensity, and amount of reps and sets done in strongmen competitions are much more along the lines of how an MMA fighter should train. Instead of doing 5 sets of 12 concentration curls with a 20 lb dumbbell to increase the "peak" of your biceps, carrying two heavy objects and doing the farmers walk for as far as you can will develop the leg strength endurance and grip endurance needed in a fight.

Strongmen lifts are very practical to add to your MMA workouts as well because they develop the type of strength that is most optimal for MMA fighters: power endurance. Doing 5 different isolation exercises for your chest in a way that stimulates hypertrophy - which essentially means an increase in muscle mass - won't do you much good in the ring or cage unless you're just their to impress the ring girls (though they probably won't be too impressed when you get your ass kicked).

On the other hand, push pressing a heavy weight for as many single repetitions as you can inside a few minute timeframe will develop the power endurance to continuously exert your maximum power in a fight without tiring out or getting sloppy.

As you can see, strongmen exercises and the way they are are much more practical for MMA fighters. Eliminate any knowledge you may have on bodybuilding and building muscle mass if you want to create effective MMA workouts. Instead think exercises and workouts that force you to develop strength endurance and power endurance.

Bells of the Brine: Workout Announcement

By Wednesday, July 23, 2014 25 No tags Permalink

Best Chest Workouts

By: richysspco |
Across the upper chest, the pectoralis major muscle cluster is the biggest within the upper body. Commonly, people refer to the muscular tissues that make up this group as pectorals.

During day by day life, this gigantic muscle group isn't set to use very often, which is why well distinct pectorals are usually only found on bodybuilders or weightlifters who specifically aim for them. Due to it's big size, the best way to target this muscle group and build it up is by means of heavy weights. Different workouts can be used to hit the upper and lower, inner and outer pec muscles so the entire muscle group is worked.

The pecs are pushing muscular tissues that are joined to your shoulders and arms. All the exercises listed below will consequently also profit the triceps and deltoids even though they primarily utilize the chest. The size of the pectorals will enhance as you use heavier weights.

The best chest workout routines for pec enlargement consist of:

Bench Press The typical exercise for working the pectorals is known as the bench press. Nearly every serious weight lifting regime ever formed contains a type of bench press and there are numerous variations for the grips used, angle of bench inclination and how the load is moved. Most people consider it to be one of the best chest physical exercises. The Olympic straight bar and interchangeable weight plates are the equipment used for many types of bench press but dumbbells can also be used.

The standard bench press is completed with a wide grip on a straight bar whilst lying flat. A wide grip works the outer pecs. Whether the bar is raised and lowered above the neck or above the chest determines whether or not the upper or center of your pecs are worked. If the bar is lowered to the middle of the chest and also the elbows are kept tucked in at the lifters sides, the triceps are used heavily. If the bar is raised and lowered above the neck and the elbows are spread widely, the frontal deltoids - the areas of muscle over the front of your shoulders - are involved in addition to the pectorals. If the lifter lies on an inclined bench, the upper pectorals shall be used more during the exercise. A decline bench, used for decline bench press, targets and works the lower pecs more. The top chest exercise regimes will blend incline, flat and decline workouts.

Cable-And-Pulley Machine Following bench press, lots of people prefer to use a cables machine to essentially toast their pecs. One work out involves pulling two cables - one in each hand - jointly in front of your body, with elbows slightly bent, then releasing them slowly in a very controlled manner.

Parallel Bar Dips The lifter's hands are positioned at shoulder width or wider. Whilst positioned at shoulder width, it's the most effective chest physical exercises for working the inner and upper pectorals. A wider grip hits the outer pectorals and deltoids.

Bent-Arm-Pullover Uses a flat bench. The load is put on the floor. The lifter lies down and reaches behind his head to the barbell. Keeping his arms bent, he brings the load up and to his chest in an arc like movement.

Dumbbell Exercises for the Chest Exercises Dumbbells can be used instead of an Olympic bar and most bar dependent physical exercises may be replicated with dumbbells. Dumbbells can be used for flies on at a flat, inclined or declined angle. These are a great way to actually stretch the pecs.
The best chest exercises begin with the most taxing work out first and conclude with easier work outs designed to toast the pectorals. Most regimes start with bench press at the beginning of a work out and end with either flies or some kind of cable exercise.

How to Lose Weight Fast – Fat Loss Factor

By Wednesday, July 23, 2014 0 No tags Permalink

Easy Ab Workouts

By: Jared Ingram |

If you are looking for easy and effective ab workouts then this article is just what you need in order to support all your possible queries. Successfully losing weight as we all know is one of the tough challenges that every overweight individual must face in order to achieve a healthier state in life. Since obesity greatly influence the occurrence of different types of diseases such as diabetes, hypertension and different heart ailments. Based on studies and research, those individuals that are suffering from obesity greatly increased in number by 60% as compared to that actual count during the former years. This specific increase in the number of obese individuals has been considered as an alarming count. That is why; clinicians and fitness experts highly recommended lifestyle modification together with proper meal selection and efficient routine exercises. Ab workouts have been one of the most popular core exercises done by every celebrity and ordinary people all over the world.

Since, it is considered as one of the most significant exercises that greatly contribute to the overall outcome of the whole exercise routine. Some of the most effective abdominal workouts are the bicycle crunch exercise, the captain’s chair exercises, the ab crunches with exercise ball and the basic abdominal crunches. The bicycle crunches have been well known for its efficiency in shaping the rectus abdominis as well as the abdominal oblique, which are often difficult to shape using the traditional abdominal exercises. The bicycle crunch exercise can easily be done by lying flat on the floor with the aid of a proper gym mat then place the hands behind the head while supporting the neck using the fingers. Then bring the knees to the chest while supporting the core and lifting the shoulder blades while supporting the head and neck. Next step is to rotate side by side stretching the oblique by pushing the right elbow against the left knee and vice versa. Repeatedly do the steps and alternate sides in pedaling motion for about 1 to 3 sets, a total of 12 to 16 cycles.

The bicycle crunch exercise has been rated as number one of the most efficient ab workouts since it targets the main abdominal areas as well as the waist and oblique. It is very significant that before performing every abdominal exercise, an individual must understand the importance of ensuring the optimal support not just for the head but also for the neck. Since the most commonly encountered dilemma after each abdominal exercise is neck pain that. Neck pains are due to improper execution of the exercise, which merely means that the individual did not apply proper support for both the neck and the head. Oftentimes, the means of lifting the shoulder blades up strains the neck. Since, by applying and putting all pressure against the neck and the head, the individual is not properly using the abdominal core for the exercise thus resulting into ineffective exercise routine that does not serve its true purpose of strengthening the abdominal core muscles.

From: Russel Howe

russel howeHi and Welcome to my site!

I made this to share my experiences with fitness and weight loss.

5 years ago, I was 150 pounds overweight and it wasn't until I tried "Old School New Body" that I lost it all. 

This is a picture of me right before running a full marathon last summer.

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