Posted on 20 Comments

Superfoods List – Boost Your Inner health and Outer Beauty

superfoods list

Whether you are looking for ways to keep your skin glowing or you want to maintain your health, eating the right food is the best option you can take. The food that you eat determines your overall health. If you are healthy and your whole system is functioning well, it will be reflected through the condition of your skin. This is why you have to choose the foods that are beneficial to your body.

To help you start a healthy diet, here is a list of superfoods you should have in your table:

Avocado

An avocado is tagged as a superfood because of the different benefits that it can provide to the body. It contains vitamins A, B complex and vitamin E. Aside from that, you will also get fibre, magnesium, lecithin, potassium and sterolin from this food. With its amazing taste and its anti-inflammatory features, you will certainly get a well nourished skin. And not only that, avocado also contains omega 3 fatty acids that are good for the heart. So hurry up and add avocado to your meal now.

Berries

If you are looking for the best source of anti-oxidants, go for berries. Blueberries, in particular, are rich in anthocyanin, flavonoids and resveratrol. Aside from its anti-aging properties, it also have regenerative properties that is good for the whole body. If you are looking for the best natural food, you can consume a handful of berries and you will certainly feel satisfied with what you have eaten.

superfoods list

Broccoli

Broccoli is a green superfood  that is rich in vitamins C and K. It is also an excellent source of folic acid and potassium. It is known as one of the best superfood because of its properties that can help build collagen and is very helpful in forming the bones and the body tissue. One of the best things that broccoli can do to your body is to protect it from the damaging effects of free radicals that cannot be avoided at times.

Beetroot

The best thing about beetroot is its properties that can help bring and recover oxygen to your muscles. It is also a great natural food for the elimination of toxins from the liver and blood. So, if you are looking for the best way to detoxify, you can just consider making beetroot juice. Aside from those that were already mentioned, beetroot helps boost strength, strengthen digestion and it also lowers blood pressure. This is great for people who want to lose weight.

Dark Chocolate

 Eating a small portion of dark chocolate daily can be beneficial to you. This is a fact that is backed up by scientific evidences. Dark chocolate is a powerful source of antioxidant and it can help you improve blood flow. Aside from that, it can also protect you from the risk of heart disease. So, instead of eating junk food and stuffing yourself with unhealthy food during your snack time, why don’t you just get some dark chocolates.

Dragon Fruit

Dragon fruit is low in cholesterol and trans fat. It is high in fiber and it is healthy for the heart. With its high potassium and vitamin C content, you can be sure that you will get the best benefits for your body, heart and skin.

Fish (the oily variety)

Fish is known as one of the healthiest food because of the different nutrients that it contains. With its protein, omega-3 fatty acids and vitamin D content, you will surely get incredible benefits for your body and brain.

Green Tea

Instead of having unhealthy beverages, you should go for green tea. This is loaded with nutrients and antioxidants that have incredible benefits to your system. Aside from enhancing your brain function, it can also help in lowering the risk of cancer. Most importantly, it is a great beverage for people who want to lose weight.

Nuts and Seeds

Peanuts, hazelnuts, almonds, pistachios and walnuts are just few of the nuts and seeds that are powerful enough to provide the needed vitamins and minerals for the body. Walnuts are known to be effective in reducing the risk of heart related diseases.

Oats

This is one of the incredibly nutritious foods that you can eat with fruits. It contains soluble fiber and antioxidants. It helps in controlling blood sugar and it is recommended for people who want to lose weight.

Quinoa

If you are the type of person who is gluten intolerant, quinoa is a great food for you. Aside from its high protein property, you can also be sure to get the amount of amino acids you need. Quinoa is higher in fiber compared to other grains.

Spinach and kale

Kale contains nutrients that can help you deal with different health problems. Its fiber, calcium and antioxidant content can help improve your body. Spinach on the other hand is one of the most nutritious green that you should add to your regular diet.

If you want to achieve holistic health, you should consider looking at the benefits of the food that you are eating.

Josh

Josh

Josh is a writer who loves to write articles on health & fitness. He is always involved in fitness. He believes health is wealth and to stay healthy, and for that, we need to have green superfoods along with detox drinks!

Posted on 2 Comments

Make it happen

make it happen, challenge, fitness, chape

Do you look forward to the holiday season as much as we do?

However, worried about gaining weight after all those upcoming festive gatherings?

Thinking about taking back control in 2019?

Getting healthy and fit on of your new years resolutions?

I am delighted to collaborate with  Patty Wolters (Master Coach), in this next challenge that I am sure you will love. 

Sign up NOW for an upcoming new challenge!

You will be supported to start the new year on the right foot, stay motivated and accomplish your goal(s).

Starting January 1 until January 27:

11 days of Workouts + 11 days of Coaching Tips

MARK the date January 1, 2019* in your calendar and sign up NOW:

* Don’t worry… we will start with general information about the challenge, so you will be able to relax the first day of the new year!
You can do the workouts one day later if this works better for you. For instance, you´d workout on Tuesdays,
Thursdays, and Saturdays. You would rest on Mondays, Wednesdays, Fridays, and Sundays.

Posted on 1 Comment

Challenge is coming

challenge is coming, chape, fitness

Yeap, challenge is coming: Monday, November 5th. So you have 10 days to buy one or two resistance bands, in case you don´t have one yet.

These are some things that I can already advance you on the challenge:

  1. There will be a total of twelve training sessions, 3 days a week, on Mondays, Wednesdays and Fridays. I´m figuring out the best ways you can reschedule in case you can´t make it these days.
  2. It is a circuit training, designed for beginners or people who have not trained in a long time.
  3. The training sessions will be about 30 minutes, including stretches.
  4. 100+ exercises so you won´t get bored. Video exercises are ready and uploaded on YouTube.
  5. There will be an option to subscribe for non-bloggers who want to join the challenge. If you´re a blogger you just have to turn on the notifications to receive new post daily (I´m sure you know how to do it).
  6. There will be a closed Facebook group where you can connect with other participants, share your experiences, and ask me all the questions you want.
Challenge is coming, chape, challenge, fitness, home training

If you are looking to lose fat and tone your muscles, this challenge will help you get it easily from the comfort of your home, at your own pace, and without risk of injury.

Are you ready to accept the challenge? I hope to see you all on November 5th.

Posted on 6 Comments

wheelchair exercises

Wheelchair Exercises – Best Way to Support Your Independence on Wheelchair

Have you or any of your friends or family been caught with any disability or limited mobility and they are
getting feelings of loneliness, depression, lack of independence and are not able to engage in normal
day-to-day activities? Then leave your frustration as we’ve got the best wheelchair exercises for you!

Here BestRatedDocs.com presents a quick visual guide to some of the best exercises for individuals and
seniors in wheelchairs.

These wheelchair exercises can serve you not just an active lifestyle, but also with numerous health
benefits. You can check out aerobic wheelchair exercises meant for daily basis, muscle-strengthening
exercises, wheelchair exercises for elderlies, and more. While performing these exercises, you don’t
need any assistance and these exercises will support your independence of wheelchair.

You might be on a wheelchair because of an injury, weight problem, disability, or illness, but these
exercises can be the best way to boost your mood, alleviate stress, and strengthen the body muscles.
If you have any concerns then you may consult a doctor before beginning your exercising program. Also,
people with other health issues must consult with their healthcare professional before engaging in a
cardiovascular or resistance exercise program.

Check out the wheelchair exercises for yourself below. Don’t let your wheelchair limit your lifestyle,
happy exercising!

wheelchair exercises

Infographic courtesy of BestRatedDocs.com

Dr. David Taylor

Dr. David Taylor

Dr. David Taylor is a medical professional and an avid blogger. He holds an M.D. from Drexel University; a Ph.D. from Indiana University School of Medicine.

Dr. David loves to utilize technology to improve healthcare and he does it daily through
BestRatedDocs.com. He founded the company in 2016 with the vision to make the discoverability of the best healthcare facilities & best products simple and easy.

Posted on 27 Comments

Calories burned by activity

calories burned by activity, sport, health, lifestyle, calorie, fitness, exercise

The table below was first printed in the Harvard Heart Letter and lists the calories burned by activity, listed by category (such as gym activities, training and sports activities, home repair etc.) for 30 minutes. Activities and exercises include walking (casual, race, and everything in between), swimming, jogging, yoga, and even watching TV and sleeping. In each category, activities are listed from least to most calories burned.

(For more information, please go to http://www.health.harvard.edu/heart.)

 
Calories burned in 30-minute activities
Gym Activities125-pound person155-pound person185-pound person
Weight Lifting: general90112133
Aerobics: water120149178
Stretching, Hatha Yoga120149178
Calisthenics: moderate135167200
Riders: general150186222
Aerobics: low impact165205244
Stair Step Machine: general180223266
Teaching aerobics180223266
Weight Lifting: vigorous180223266
Aerobics, Step: low impact210260311
Aerobics: high impact210260311
Bicycling, Stationary: moderate210260311
Rowing, Stationary: moderate210260311
Calisthenics: vigorous240298355
Circuit Training: general240298355
Rowing, Stationary: vigorous255316377
Elliptical Trainer: general270335400
Ski Machine: general285353422
Aerobics, Step: high impact300372444
Bicycling, Stationary: vigorous315391466
    
Training and Sport Activities   
Billiards7593111
Bowling90112133
Dancing: slow, waltz, foxtrot90112133
Frisbee90112133
Volleyball: non-competitive, general play90112133
Water Volleyball90112133
Archery: non-hunting105130155
Golf: using cart105130155
Hang Gliding105130155
Curling120149178
Gymnastics: general120149178
Horseback Riding: general120149178
Tai Chi120149178
Volleyball: competitive, gymnasium play120149178
Walking: 3.5 mph (17 min/mi)120149178
Badminton: general135167200
Walking: 4 mph (15 min/mi)135167200
Kayaking150186222
Skateboarding150186222
Snorkeling150186222
Softball: general play150186222
Walking: 4.5 mph (13 min/mi)150186222
Whitewater: rafting, kayaking150186222
Dancing: disco, ballroom, square165205244
Golf: carrying clubs165205244
Dancing: Fast, ballet, twist180223266
Fencing180223266
Hiking: cross-country180223266
Skiing: downhill180223266
Swimming: general180223266
Walk/Jog: jog <10 min.180223266
Water Skiing180223266
Wrestling180223266
Basketball: wheelchair195242289
Race Walking195242289
Ice Skating: general210260311
Racquetball: casual, general210260311
Rollerblade Skating210260311
Scuba or skin diving210260311
Sledding, luge, toboggan210260311
Soccer: general210260311
Tennis: general210260311
Basketball: playing a game240298355
Bicycling: 12-13.9 mph240298355
Football: touch, flag, general240298355
Hockey: field & ice240298355
Rock Climbing: rappelling240298355
Running: 5 mph (12 min/mile)240298355
Running: pushing wheelchair, marathon wheeling240298355
Skiing: cross-country240298355
Snow Shoeing240298355
Swimming: backstroke240298355
Volleyball: beach240298355
Bicycling: BMX or mountain255316377
Boxing: sparring270335400
Football: competitive270335400
Orienteering270335400
Running: 5.2 mph (11.5 min/mile)270335400
Running: cross-country270335400
Bicycling: 14-15.9 mph300372444
Martial Arts: judo, karate, kickbox300372444
Racquetball: competitive300372444
Rope Jumping300372444
Running: 6 mph (10 min/mile)300372444
Swimming: breaststroke300372444
Swimming: laps, vigorous300372444
Swimming: treading, vigorous300372444
Water Polo300372444
Rock Climbing: ascending330409488
Running: 6.7 mph (9 min/mile)330409488
Swimming: butterfly330409488
Swimming: crawl330409488
Bicycling: 16-19 mph360446533
Handball: general360446533
Running: 7.5 mph (8 min/mile)375465555
Running: 8.6 mph (7 min/mile)435539644
Bicycling: > 20 mph495614733
Running: 10 mph (6 min/mile)495614733
    
Outdoor Activities   
Planting seedlings, shrubs120149178
Raking Lawn120149178
Sacking grass or leaves120149178
Gardening: general135167200
Mowing Lawn: push, power135167200
Operate Snow Blower: walking135167200
Plant trees135167200
Gardening: weeding139172205
Carrying & stacking wood150186222
Digging, spading dirt150186222
Laying sod / crushed rock150186222
Mowing Lawn: push, hand165205244
Chopping & splitting wood180223266
Shoveling Snow: by hand180223266
    
Home & Daily Life Activities   
Sleeping192328
Watching TV232833
Reading: sitting344250
Standing in line384756
Cooking7593111
Child-care: bathing, feeding, etc.105130155
Food Shopping: with cart105130155
Moving: unpacking105130155
Playing w/kids: moderate effort120149178
Heavy Cleaning: wash car, windows135167200
Child games: hop-scotch, jacks, etc.150186222
Playing w/kids: vigorous effort150186222
Moving: household furniture180223266
Moving: carrying boxes210260311
    
Home Repair   
Auto Repair90112133
Wiring and Plumbing90112133
Carpentry: refinish furniture135167200
Lay or remove carpet/tile135167200
Paint, paper, remodel: inside135167200
Cleaning rain gutters150186222
Hanging storm windows150186222
Paint house: outside150186222
Carpentry: outside180223266
Roofing180223266
    
Occupational Activities   
Computer Work415161
Light Office Work455667
Sitting in Meetings496072
Desk Work536578
Sitting in Class536578
Truck Driving: sitting607489
Bartending/Server7593111
Heavy Equip. Operator7593111
Police Officer7593111
Theater Work90112133
Welding90112133
Carpentry Work105130155
Coaching Sports120149178
Masseur, standing120149178
Construction, general165205244
Coal Mining180223266
Horse Grooming180223266
Masonry210260311
Forestry, general240298355
Heavy Tools, not power240298355
Steel Mill: general240298355
Firefighting360446533
Posted on 7 Comments

Plan your workouts like a pro

How to plan your workouts, fitness, cardio, strenght, sport, health
Today I´m going to explain how to plan your workouts like a pro. Planning your training sessions is key to succeed. I bet you´ve heard the famous quote “Failing to plan is planning to fail”. When it comes to fitness plans, “failing” means not meeting your goals and expectations. You have to plan ahead to meet your goals because it takes much more than motivation and goodwill to get there.
 
The technical term for this kind of planning is “periodization”. It is the process of dividing an annual training plan into specific time blocks. Each block has a particular goal. This allows us to create hard training periods and easier periods, to facilitate recovery. Periodization also helps us develop different physiological abilities during various phases of training.
 
Let´s say you have found a workout routine that works well for you. That´s great but, lately, no matter how hard or how often you work out, you just can’t seem to progress any further. You’re stuck on a plateau. This is because your body has adapted to the exercise you’ve been doing. You need to “shock” or “surprise” your body, give it a new challenge periodically if you’re going to continue to make progress. Instead of doing the same routine month after month, you change your training program at regular intervals, “periods”, or “cycles” to keep your body working harder, while still giving it adequate rest. That goes for both strength and cardiovascular training.
How to plan your workouts like a pro, training, workout, progress, success, sport, fitness, weightlifting, bodybuilding, health
The goal with periodization is to maximize your progress while also reducing your risk of injury. It also addresses peak performance for competition or meets. Periodization, if appropriately arranged, can peak the athlete multiple times over a competitive season (Olympic weightlifting, powerlifting, track and field) or optimize an athlete’s performance over an entire competitive season like with soccer or basketball.
 

Periodization cycles are classified by amounts of time: 

 
The macrocycle is the longest, and includes all four stages of a periodized training program: endurance, intensity, competition and recoveryAll 52 weeks of your annual plan. For example, if you want to peak for an event one year from now, you can mark that date on your calendar and work backward to create a program that allows you to peak at that time. You can use the same process to identify several major events throughout the year and develop a plan that facilitates multiple fitness peaks.
 
The mesocycle represents a specific block of training that is designed to accomplish a particular goal.  Mesocycles are typically four or six weeks in length. For instance, during the endurance phase, you might develop a mesocycle designed to enhance your muscular endurance for six weeks.
 
A microcycle is the shortest training cycle, typically lasting a week with the goal of facilitating a focused block of training. Generally speaking, four or six microcycles are tied together to form a mesocycle.  
 
You can get the most out of your training by having a good understanding of each of the three cycles of periodization and then using these cycles to create a plan that allows you to peak for your most important events throughout the year.
For example, you can alter your strength-training program by adjusting the following variables:
  • The number of repetitions per set, or the number of sets of each exercise
  • The amount of resistance used
  • The rest period between sets, exercises or training sessions
  • The order of the exercises, or the types of exercises
  • The speed at which you complete each exercise

There are many different types of periodized strength-training programs, and many are geared to the strength, power and demands of specific sports.

You should also periodize your cardiovascular training for the same reasons: challenge your body while still allowing for adequate recovery time.
 
For example, you’re a recreational runner, running for fitness, fun and the occasional short race, you’ll want to allow for flat, easy runs, as well as some that incorporate hills and others that focus on speed and strength.
What you don’t want to do is complete the same run every time. If you run too easily, and don’t push yourself, you won’t progress. And chances are you’ll get bored. Conversely, too much speed or high-intensity training will lead to injury or burnout, and most likely, disappointing race results.
 
If you want to improve your time in a 10K or completing a half marathon or even a full marathon, you’ll need a periodized program geared to each type of race.
 
Specially designed periodized training programs are also available for cycling and many other sports.
 
Periodized training will ensure that you continue to make measurable progress, which will keep you energized and interested in reaching your goals.
 

Proven benefits of periodization:

  • Management of fatigue, reducing risk of over-training by managing factors such as load, intensity, and recovery
  • The cyclic structure maximizes both general preparation and specific preparation for sport.
  • Ability to optimize performance over a specific period of time
  • Accounting for the individual, including time constraints, training age and status, and environmental factors.

Plan your workouts according to your goals.

There are different types of periodization: 
 

Linear periodization

is the most commonly used style of training. This form of periodization gradually increases volume, intensity, and work by mesocycles in an annual training plan. Progressive overload is a major key to the success of this training style. This style is characterized by longer training periods, less reliance on super compensation, and a focus of more general training over specific.

This programming style is useful for building a strong foundation, progressing in one variable, and working towards a peaking point. Recommended for those who are newer to training, it’s definitely the easiest periodization style to understand.
 

Non-linear/undulated periodization

rely on constant change throughout training cycles. As opposed to a linear periodization that focuses on gradual increase of one variable, this style manipulates multiple variables like exercises, volume, intensity, and training adaptation on a frequent basis (daily, weekly, or even bi-weekly). Non-linear periodization is more advanced than linear and incorporates multiple types of stimuli into a training program.
This programming style is an excellent way of individually training one variable and secondarily training others at the same time. It’s often used for those with advanced training backgrounds and longer sport seasons. For example, think about a program that has you train strength one day, then power two days later – this is non-linear.
 

Block periodization

focuses on breaking down specific training periods into 2-4 week periods. It consists of a two-block design, accumulation and restitution.
In the accumulation blocks, the focus is directed toward supporting motor abilities while simultaneously developing certain strength qualities necessary for the athlete with a limited volume load.
The restitution block is essentially the opposite. They support strength qualities in the athlete, while addressing the development of specific, technical motor qualities with a limited volume load. These training loads must target different abilities (max-strength, explosive strength, max anaerobic power, etc.). 
The goal behind these smaller, specific blocks is to allow an athlete to stay at their peak level longer, since most sports call for multiple peaks. Within the training season, athletes will only focus on adaptations they need specifically for their sport, if an athlete doesn’t need endurance, they won’t train for it.
When trying to maintain a high level of athleticism for competition over an extended amount of time, block periodization can be a great tool. By frequently training specific training adaptations you work towards progressing in your sport with the variable you need, and avoid burning out.
 
Periodization has stood the test of time for the simple fact that there are so many progressions and ways to structure your training so that you can be at your best when it matters most. Failing to utilize any form of periodization for your training could lead to overtraining, failure to recover appropriately for progression, and the inability to see the progress you deserve from the time you put into training.

Help for beginners

To start planning your workouts, here is a linear periodization template, for free.

I know that planning workouts for the first time can be complicated, if you have any questions, do not hesitate to ask me and I will help you.

Posted on 8 Comments

New Yogaglo feature

yoga, free, yogaglo, class, gift

I think you´ll like the new Yogaglo feature: gift a free class to a friend!

Maybe you know this or not, but Ilike to practice yoga everyday. It helps me to focus, relax and face daily challenges

I started doing yoga four years ago in a local yoga studio and three years ago I discovered Yogaglo. This way, I can take a class whenever I want and I can only recommend the experience.

Thanks to this new Yogaglo feature, now I can do more than that. This week I received an email explaining the new feature that Yogaglo has just launched.

new yogaglo feature, yoga, free, class, fitness, health, chape

Unfortunately, most of my Spanish neighbors and friends do not speak English. But fortunately for you, my fellow bloggers, I have five classes a month that I can give you for free.

As you can read in the picture, I can invite you via email. So, if you are interested, email me to info@chape.fitness and let me know. I will be happy to share with you the good vibrations.

There are many styles that you can try, divided into three levels of difficulty:

  • Ashtanga
  • Beyond The Mat
  • Hatha Iyengar
  • Kundalini 
  • Mat Pilates
  • Meditation
  • Partner Yoga
  • Pre/Post Natal
  • Restorative
  • Tao Yin
  • Vinyasa Flow
  • Yin Yoga
  • Conditioning

The classes are taught by a large number of great yogis:

  • Alex Van Frank
  • Ali Owens
  • Amy Ippoliti
  • Annie Carpenter
  • Carole Westerman
  • Chelsey Korus
  • Claire Missingham
  • Claudine Lafond
  • Darren Rhodes
  • David Harshada Wagner
  • Dice Iida-Klein
  • Dr. Chris Chapple
  • Dr. Douglas Brooks
  • Elena Brower
  • Felicia Tomasko
  • Giselle Mari
  • Honza Lafond
  • Jason Crandell
  • Jo Tastula
  • Jodi Blumstein
  • Katherine Ghannam
  • Kathryn Budig
  • Kia Miller
  • Krishna Das
  • Kristin McGee
  • Larry Payne, Ph.D.
  • Lee Holden
  • MC YOGI
  • Marc Holzman
  • Marla Apt
  • Mary Taylor
  • Normandie Keith
  • Olivia Hsu
  • Paul B. Roache, M.D.
  • Richard Freeman
  • Rocky Heron
  • Rod Stryker
  • Sally Kempton
  • Sara Clark
  • Seane Corn
  • Stephanie Snyder
  • Steven Espinosa
  • Tara Judelle
  • Taylor Harkness
  • Tias Little
  • Tiffany Cruikshank
  • Trudy Goodman

If you want to take advantage of this new Yogaglo feature, write me an email to info@chape.fitness

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

Schedule posts, pins at optimal times and keep your audience engaged.
Posted on 10 Comments

Training senior adults. My methods surpass new studies.

Training senior adults

Last week I came across a new study by researchers at Wake Forest University. I had to read it twice to actually believe it, and a couple of times again before writing this post.

I´ve highlighted the “shocking” results so we can go straight to the point:

This is what Glenda achieved in 12 weeks, not 18 months! If you permit me, I think the training period time is the first achievement. Who wants to wait 18 months to see results? I´d love to know you if that´s so!

Glenda lost 11 pounds in 12 weeks, compared to 17 pounds in 18 months achieved by the study participants. 

Also, she gained 8,4 pounds of lean muscle, compared to 20% muscle mass loss in the study.

Side note, the weekly comments Glenda were doing each week in the measurement table were priceless.

These are the data that I can present to you, the conclusions are yours.

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

Schedule posts, pins at optimal times and keep your audience engaged.
Posted on 22 Comments

News and projects

I want to thank you for your patience because, if you remember, last month I had to publish less than usual due to some family problems and other professional projects that had arisen.

Today I am happy to tell you that my mother is totally recovered from her surgery (thank you all for your prayers). I would like to share a picture of my mother, but she is one of those people who do not like to be photographed.

On the other hand, the projects are taking shape, and about that I can share some photos.

I had been offered a tv show on a local network and yesterday we recorded the pilot.

While they prepared the lights and the equipment, I took pictures as a child visiting the zoo.

I had fun. I had to repeat a few things several times, but I was less nervous than I expected. 

I surprised myself by being able to do the exercises without throwing the microphone to the ground.

The most pleasant and strange thing, at the same time, was having a team of people sharing the work: camera operator, editor, producer and me.

For the pilot, and to bring me luck, I chose one of the t-shirts that Glenda gave me. Hopefully, we will be working all summer and the show will be broadcast in October.

My other great project (still secret) is meeting deadlines and I will show you in a few weeks.

Stay tuned.

These guys could help you in so many ways:

Evernote

Best Note Taking App. Focus on what matters most

Plazah

Fitness Marketplace. Quality Products from Top Brands

Viraltag

Schedule posts, pins at optimal times and keep your audience engaged.