Tuesday, November 27, 2012

To be Shawn Rhoden

Shawn Flexatron Rhoden born in  Jamaica became American in 1990 who holds the 3rd place of Mr.Olympia 2012 soon to reach the medal! He was so skinny in his childhood days and loves to play Soccer. Rhoden started his bodybuilding career in 1992. He made his spectacular body to compete in many bodybuilding competition and listed in his records! He was guided by former Mr.Universe Yohnnie Shambourger, cheered by his father and inspired by Ronnie Coleman! After his father passed away by killing disease, he was also engaged himself in knowing about deadly diseases. 

His Achievements

2012-  Tampa Pro - 1st Dallas Europa Pro - 1st Olympia Pro - 3rd Flex Pro Championships - IFBB, Open, 4th Arnold Classic - IFBB, 8th
2011-  Europa Supershow - IFBB, Open, 3rd Mr. Olympia - IFBB, 11th
2010 - Europa Supershow - IFBB, Open, 16th
2009-  North American Championships - IFBB, HeavyWeight, 1st North American Championships - IFBB, Overall Winner
2002-  Nationals - NPC, HeavyWeight, 14th
2001-  North American Championships - IFBB, Light-HeavyWeight, 2nd Team Universe Championships - NPC, Light-HeavyWeight, 2nd
2000-  Team Universe Championships - NPC, Light-HeavyWeight, 4th  
1999-  Jan Tana Amateur - NPC, Light-HeavyWeight, 2nd Team Universe Championships - NPC, Light-HeavyWeight, 3rd
His workout videos

His Official Website

Shawn Flexatron

Sunday, November 25, 2012

Stop Snoring

Snoring, a vibration produced due to restriction on breathing air movements while sleeping since the throat muscle relaxes and act as a blockage for air which makes the sound snorrrrr! It disturbs sleep as well as causing irritation for others and affecting relationships. Some may snorr loud and some may snorr less, studies have shown some positive correlation between people who snorr loud has risk of heart attack and stroke. There are many simple ways to stop snoring! 

1. You can use Nose clips to avoid snoring and helping you to have a good sleep and for others also! 

2. Avoid Smoking and drinking, it affects the strength of throat muscles and increasing the risk of cancer and snoring! 

3. Avoid being over weight or obese, its also causes loud snoring. Since fat muscle restricts the air movement through nasal paths! Do regular exercise and follow a healthy diet which also helps your health! 

4. Medical treatments and drugs are available to treat snoring when it is severe! You need medical attention if it is more and can't be controlled by simple ailments! 

5. Sleep on one side instead of sleeping on your back with pillow elevated to support your head which may reduce the sound of snoring!

6. Practice vowels AEIOU saying it slowly first and increase the speed to strengthen your upper respiratory tract! practice it daily 30 min to stop snoring completely! 

7. Sing any song wish aloud to improve your throat sound quality and helps in avoid snoring! 

8. An Yoga breathing exercise, lion's breath helps in curing snoring! To perform lion breath, sit on your heels and place your palms on your thighs. Inhale deeply and on the exhale, open your mouth wide, stick out your tongue and forcefully exhale. Repeat several times.

Friday, November 23, 2012

Refreshing yogasanas to relieve stress

Stressed of working for hours, need to get refreshed! These yoga poses will help you to feel refreshing, it does not require any procedure or any equipment, you can do these anywhere at anytime you need! 

Deep Breathing - sit back in comfortable position, have deep breathing for 5-10 breaths by inhaling and exhaling slowly for 5 min. It will refresh your brain with new supply of bloods. 

Shoulder stretch - Sit with crossed legs, lock your fingers, raise your arms above your head and palms facing upwards. Hold these position for 2-3 min with controlled breathing, to relax your shoulder muscles. 

Extend your right hand straight, now holding the biceps of right hand using your left hand, and gently push the right hand towards your chest! Now do the same for your left hand using your right hand!

Eagle arms - keep your arms parallel to the floor, bend elbows and cross your arms in front of your head perpendicular to floor. Both hands should look like twisted together like threads. 

Cobra pose - lie face down on the floor, push your upper body off the ground and press your palms on floor! Hold your breath in this position for 2-3 min and relax.  It will stretch your back muscles and strengthen your arms and abs muscle. 

Forward bend pose - stand straight with hands elbows bend and folded together. Bend your upper body towards the ground! Its also relax your back muscles and helps to increase your height! 

Sleeping pose - to give complete relaxation to all parts your body, lie flat with your back on ground keeping your arms and legs placed wide and relaxed. Be in it for 3-5 min and get back! 

The Success of each pose is in doing it in right form in perfect direction and doing it slowly with controlled breathing. It will control you mentally to do any work with less tension. Start your days with these simple moves! Have a brisky and pleasant day! 

Monday, November 19, 2012

Tips to treat premature graying of hair

Premature graying of hair not only affects your hair also your mental behavior with others and stress. More stress will also add more hair loss. Graying for is may be due to lack of essential vitamins and nutritious supplement to hair. There are some simple home remedy treatments to treat it!

1. Should include iron, iodine, proteins and vitamins such as vitamin A and vitamin B for healthy hair in your daily diet. Have banana, carrots, fish,eggs, fresh fruits and more green vegetables. 

2. Indian gooseberry is often considered as an effective natural remedy for premature graying. Cut gooseberry into pieces and dry them in the sun. Make dried gooseberry pieces into powdered form and mix with coconut oil. Apply this mixture in the scalp regularly! 

3. Use coconut oil regularly for hair to avoid drying of hair. Have a oil massage or protein conditioner, apply direct egg yolk on hair before bath for 5-10 min and wash with light heat water. 

4.Use fresh leaves of amaranth vegetable and blend to obtain the leaf extract. Apply the leaf extract on the hair scalp for restoring the natural hair color. 

5. Grey hair may let others to think you as old! but do not have to worry, it just an disorder can be treated with regular medical attention. Avoid stress and having inferiority complex, will add additional hair loss. 

6. Avoid using synthetic hair dyes, coloring, hair dryer, etc, instead go for natural hair dyes which promotes  hair growth. Egg yolks, coconut oil, aloe vera, neem oil etc for effective healthy black hair! 
Above all, grey hair also looks trendy! 

Friday, November 16, 2012

Tips to treat Hypotension

Hypotension refers to low blood pressure due to decrease in pressure of blood flowing through arteries, which restricts the enough amount of blood supply to brains, causing tiredness and dizziness. Regular medication is needed for people with frequent occurrence of low blood pressure. When blood pressure lowers the most, supplies to organs and other parts of the body stops leading to fatal conditions!  

Symptoms of Hypotension
  • Dizziness
  • Blurred vision
  • Feeling tired
  • Cold skin
  • changes in breathing 
  • lack of concentration

Hypotension may be due to, 

  • Dehydration - patient with chronic vomiting, diarrhea, nausea etc 
  • Trauma - excessive bleeding  as a result of trauma
  • Infection of organs
  • Heart muscles weakened - can't able to pump up required pressure and low heart beat rate. 
  • Due to heart attack or stroke - restricting the blood supplies. 
Treatments for Hypotension! 

1. Avoid dehydration by drinking plenty of water, fluids, electrolytes etc to stay hydrated! Should take regular medication as prescribed by your doctor for chronic hypotension! People with initial stages of heart attack, stroke etc are should be treated in initial stage itself before it restricting blood supply to entire body organs! 

2. Try to include more salty foods and snacks in your diets, till you get cured of hypotension and beware of hypertension. 

3. Beetroot juice is good for treating low blood pressure, try to have atleast once in a day! 

4. Lie down on water tub mixed with epsom salt of 1kg for 10-20 min before going to bed. 

5. Indian spikenard is an effective herbal medicine for low blood pressure, have herbs of indian spikenard boiled in water, drink it twice a day. Indian spikenard along with camphor and cinnamon also will be more effective! 

6. Meditation and yoga practice will help you to stabilize yourself by maintaining blood supply to each and every organs. Do breathing exercise for atleast 5 min a day! and Avoid rapid physical movement! 

Thursday, November 15, 2012

To be Kai Greene

Kai Greene who holds second medal of Mr.Olympia 2012, his childhood days were hard as his workout! His school english teacher introduced him to bodybuilding as behavior modification tool. Later greene turned his vision into becoming an great professional bodybuilder. He won his first big title Shawn ray colorado pro/Am Classic 2007 followed by New York Pro, Arnold classic, placed Mr.Olympia 4th in 2009. Still training hard to become Mr.Olympia and being a tough competitor to Cutler, Phil heath etc. Kai greene loves visual arts, he wants his body to be drawn in artistic bends!  

Kai Greene 
Born 12-July-1975
Height - 5'8''
Arms - 21'
Weight - 256 lbs

Workout Routine!  

Day 1: Shoulders and Traps

  • Standing barbell press - 6 sets x 10-15 reps
  • Lateral Raise - 4 sets x 10-15 reps
  • Bent over laterals - 4 sets x 10-15 reps
  • Front raise - 4 sets x 10-15 reps
  • Shrugs - 4 sets x 10-15 reps
  • Upright rows - 4 sets x 10-15 reps
Day 2 : Back and Abs
  • Pull Ups - 4 sets x 10-12 reps
  • Pull downs - 6 sets x 10-12 reps
  • Bent  over barbell rows - 6 sets x 10-15 reps
  • T- Bar rows - 4 sets x 10-15 reps
  • Seated Cable row - 5 sets x 10-12 reps
Day 3 : Chest and Abs 
  • Dips and Pull Overs (superset) - 4 sets x 10-15 reps
  • Incline dumbbell press - 5 sets x 10-12 reps
  • Flat barbell bench press - 6 sets x 10-12 reps
  • Decline barbell press - 4 sets x 10-12 reps
  • Dumbbell fly - 4 sets x 10-15 reps
  • Cable crossovers - 4 sets x 10-12 reps
Day 4 : Arms
  • Reverse wrist curls - 3 sets x 10 reps
  • Reverse curls - 4 sets x 10-15 reps
  • Overhand pushdowns - 4 sets x 10-15 reps
  • Close grip bench press - 4 sets x 10-15 reps
  • Bench dips - 4 sets x 10-12 reps
  • Straight bar curls - 4 sets x 10-15 reps
  • Incline dumbbell press - 4 sets x 10-15 reps
  • Preacher hammer curls - 4 sets x 10-15 reps
  • Concentration curls - 4 sets x 10-12 reps
Day 5 : Legs
  • Leg extension - 4 sets x 10-12 reps
  • Leg curls - 4 sets x 10-15 reps
  • Squats - 6 sets x 10-15 reps
  • Leg press - 6 sets x 10-15 reps
  • Walking lunges - 4 sets - 30ft
  • Stiff leg deadlift - 4 sets x 10-15 reps
  • Standing calf raise - 4 sets x 15-20 reps
  • Seated calf raise - 4 sets x 15-20 reps
Day 6 : Rest and Cycle continues! 

Kai Greene's Diet plans 
  • 16 oz steak, 12 egg whites, quart of white rice.
  • 2 chicken breast, turkey burger, pint of white rice.
  • 16 oz salmon, 6 egg whites, large green salad.
  • 16 oz steak, 2 sweet potatoes.
  • 16 oz salmon, 2 cups oatmeal with raisins, cup of corn.
  • shake 85 grams of protein, cup cashews or avocado.
  • 16 oz steak, 2 cups mixed vegetables.

Workout videos, 
For Arms,

For Chest, 

For back,

For legs,

Kai Greene 'The Predator'

'Perseverance Conquers Everything' 

Friday, November 9, 2012

Tips to treat Tonsillitis

Tonsillitis refers to infection of tonsil gland in throat behind tongue by a virus. It swells, pains and doesn't allow to eat any food or even to talk more! This infection can recover with or without any medication if our immune system is good. Tonsils gland in throat are to prevent virus and bacteria infection, and also stimulates the immune system to fight against it. Tonsillitis affects any age, more commonly for children and teens.

For some, the infection on tonsil gland may be frequent or more than 5 times in a year are advised for Tonsillectomy which refers to removal of tonsil gland to avoid  problems related with tonsillitis such as breathing problems due to swollen tonsils, trouble in swallowing foods, to kill cancer cells in tonsils preventing throat cancer etc. Tonsillectomy are commonly done for children as an preventive measure and it did not give you any side effects. But tonsillectomy is not necessary for everyone, only for people having frequent tonsillitis and breathing difficulty. Sometimes tonsillectomy are done along with adenoidectomy (removal of adenoid gland in nose, done to aid breathing). Need to consult with your doctor before going for these removals!

Symptoms of Tonsillitis
  • Swelling of tonsil gland
  • pain while swallowing
  • fever
  • headache
  • pains in ear and throat
  • feeling weak. 


It may go off without any medication within a week, if it frequent and more paining, then 

1. By medical treatment, need to follow antibiotic tablets prescribed by doctor such as ibuprofen, paracetamol, which reduces pain and fever! Surgery(tonsillectomy) is optional! Complete the medication period even though you feel better, it will help you to prevent it in future!

2. Gargle with warm salty water and spit it out, after having food!Follow it for 3-4 days atleast once in a day,  Most common way to treat tonsillitis. 

3. Instead of hard foods, have plenty of fruits as juice ( carrot juice mixed with cucumber juice and beet juice helps in fighting infection),  soft foods, more fluids such as milk and water to keep up the health. 

4. Apply ice pack or cold pack directly over the swollen area to reduce the pain!

5. Drink a glass of boiled milk mixed with  a pinch of turmeric powder and pepper powder, have it before going to sleep for 3-4 days! 

6. Cut a lemon into half and sprinkle some black pepper and salt over it, press it inside using a spoon. Lick it  till the entire juice has been extracted! 

7. As one of old herbal treatment to tonsillitis using garlic , boil two cloves of garlic in in one cup of water. After heating, strain garlic and  cool it,  add honey to it! Have it once in a day! 

8. Follow a regular exercise and healthy foods, fruits, green vegetables to live free of disease! Have a great day! 

Tuesday, November 6, 2012

Foods & Fruits to burn fat easily

We must work as per our calorie intake daily, if the calorie intake is more and the work is less, it will lead to over weight or obese. Opposite to that, if we work more or any kind of physical workouts and the calorie intake is less, it will lead to skinny by burning fat fast. Calculated or measured intakes and workouts, helps us to remain fit and healthy. Need to  do regular workouts but there may not be enough time to do that! there are some foods and fruits which helps you to burn fat easily even with less workouts.

1. Eliminate carbohydrates foods such as white rice, white flour, sugar etc. Since they act as fuel to our body, if it is restricted, in order to get energy all the stored fats will converted into energies and keeps us to work! Replace those carbohydrates foods with healthy fruits, fats such as olive oil and avocado oil.  Along with restriction on carbohydrates, reduce the daily intake of calorie value also! 

2. Including Oats in our daily food schedule helps in burning fat fast, they are rich in fiber and controls fat by increasing metabolism rate. Start your day with oats as your breakfast! 

3. Omega 3 fatty acids found in fish are good to brain and heart, and  it also reduces fat! They can be only obtained from fish and necessary to have it atleast twice in a weak. 

4. Use almonds as your daily snacks, they are rich in protein, fiber, vitamin E and healthy unsaturated fatty acids helps in reducing stored fats in body! always go for natural almonds instead of roasted or salted almonds!  

5. Include vegetables and fruits which are free from carbohydrates and burns more calories,  in your daily foods, such as Broccoli, Carrots, Cabbage, Mushrooms, Tomatoes, Onions, Cauliflower, Eggplant,  artichoke, asparagus, celery, squash, okra, Oranges  Pears Peppers Pineapple Plums Radishes Raspberries Sweet Potatoes Strawberries Watermelon Zucchini Lemons Lettuce Limes Apple, Blue and Blackberries. 

6. Try to have Green Tea ( contains Catechins) helps in reducing weight atleast once in a week! 

6. Reduce the amount of daily foods you have and replace them with healthy fruits (have it naturally instead of making it juicy to burn fat) to keep up the vitamins and nutrients levels. If you want to have more quicker results, then along with above tips try to do more workouts which makes you to sweat more means burns more calories. Drink plenty of water or any protein supplement to do those workouts. You can choose any type of workouts such swimming, jogging, running, etc. 

Main problem in burning fats  may be mental stress since you can't have your desired foods which makes you to feel happy but increases fats and weights. Control your attitude and stress, think of your fitness how it will be! But do not stress yourself more to avoid foods which may lead to other kind of mental disorder (Anorexia), having only once may will not be a problem if your health is good! Make your own life as you want to be!  


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