A new month begins, full of promise and many, many obstacles. The renewal of this blog gives me hope, hope that I can attune myself to the inner workings of my own universe and better understand and learn reoccurring synchronicities. Making positive experiences out of negative ones is my lesson for today. Only I can maintain my peace of mind, body, and soul. Good habits are the first step, waking up early, working out, staying healthy, and not letting chemical substances dictate happiness. This is a good day, I can make it what I want, not despite, but because of all the things that attempt to derail me from my path. 

keep on pushing.

Hello, friends. It's been a while. Five years, 10 months, and three days, if you want to be precise. The first post on this blog went active May 28th, 2015. My co-creator and I were but wee babes; high-school seniors, trying to avoid our responsibilities. This project was a vehicle of procrastination more than it was progress - ironically, it would plant the seeds for growth and maturity in a way that neither of us could have ever predicted. 

Is going to the gym a hardship? Is lifting weights adversity? Perhaps. Perhaps not. If you put yourself on that bench and go to rep-out two plates, is that weight oppressing you? How much does your perception of the gym - of exercise, of training - change, when you remove your own power? So too is the riddle of life. You choose to enter the gym. You choose to push yourself against metal, challenging the literal forces of gravity itself. The pain your body experiences is secondary to the growth that you feel in your mind and soul - and after a few days, even your body catches up. 

So why do we feel any differently about life? Why look at each day as a trap - something to get through, to survive - rather than the blessing that it is? Why is adversity and hardship treated as something to be avoided? Why do people run towards comfort, towards apathy, towards fast food and fleeting pleasure, rather than towards the growth they crave in their souls? 

As I look back on all the trials and tribulations of the last six years, I cannot help but be overwhelmed with gratitude: there is no pain, only progress; no limitations, only lessons. Alchemy is the ability to turn pain into growth; and the last six years have been a lesson in that. 

Over the next month, this blog will be filled with posts relating to both personal aspects, as well as those pertaining to the paradigm of body/mind/soul. My co-creator and I will be planning our 1500 mile trek, from New York to Maine and back; and the details of our planning process and execution will be shared here as well. 

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Similar to the push-up, this exercise works the muscles in the chest and triceps. It is an essential part of gaining significant muscle mass and any aspiring athlete. If you don't have a barbell to use, than a pair of dumbbells will work just fine. Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it. You don’t need a spotter if you Bench Press inside the Power Rack which some gyms will have. If you don’t have a Power Rack, ask someone in the gym to spot you when you Bench Press. Then follow these five simple steps to Bench Press with proper form.

1) Setup. Lie on the flat bench with your eyes under the bar. Lift your chest and squeeze your shoulder-blades. Feet flat on the floor.

2) Grab the bar. Put your pinky on the ring marks of your bar. Hold the bar in the base of your palm with a full grip and straight wrists.

3) Unrack. Take a big breath and unrack the bar by straightening your arms. Move the bar over your shoulders with your elbows locked.

5) Lower the bar. Lower it to your mid-chest while tucking your elbows 75°. Keep your forearms vertical. Hold your breath at the bottom.

6) Press. Press the bar from your mid-chest to above your shoulders. Keep your butt on the bench. Lock your elbows at the top. And remember- always breathe.
To avoid shoulder pain, tuck your elbows 75° when you lower the bar. Don’t try to stretch your chest by flaring your elbows 90° out. You’ll impinge your shoulders if your upper-arms are perpendicular to your torso at the bottom. Repeat 8-10 times for moderate intensity weights and 6-8 times for a heavy- very heavy weight.

So you want to start working out but don't know where to start, well lucky for you it's not hard. Building an effective home gym is all about knowing where to go. Most people, when they hear home gym, think that one has to buy all this expensive equipment and machinery- they're wrong. You don't need to break the bank to get in a good workout, because you can simulate all the exercises done with a machine with less expensive objects.




Here's what you'll need;

• Pull-up Bar with doorway hanger= $19.99

• Black Mountain Dip Station= $65.99

• Cast Iron Dumbells= $11.52- $100 (5-50lbs)

• Black Mountain Products Resistance Band Set= $33.28

• Marcy Utility Flat Bench= $59.99

• "We Sell Mats" 48 sq ft. Charcoal Mats= $36.95

• Valeo Medicine Ball- 8lbs= $24.99






Total Cost= $252.71- $291.18m

Items Required: Iron Pull-up Bar(can be found on Amazon for $10-30), two level surfaces(two stools will work), A Medicine Ball or any other large ball, Water

1) Stretch- 10 or 15 minutes

2) Mountain Climbers for 30 seconds

3) Burpees- 30 seconds

4) Jump Squats- 30 seconds

REST-------3-5 mins

6) Dips- 15 seconds

5) Burpees- 30 seconds

6) Pull-ups- 15 seconds

6) Mountain Climbers- 30 seconds

7) Jumping Jacks- 45 seconds

8) Medicine Ball Push-ups- 15 seconds

9) Bench/Military Dips- 2x failure

REPEAT------------------------------------------

Gym Review: NY Sports Club

Rating: A+

Location: 696 White Plains Rd, Scarsdale, NY 10583

Amazing gym, definitely the best one we visited so far. It has tons of work space and lots of space for other workouts like push-ups and sit-ups. While other gyms are cluttered with useless machines, this one had adequate space to move around and do meaningful workouts. There is an aura of determination that almost pull you into the gym and forces those already there to work even harder. The gym is clean and everything is in order. The people respect the rules and re-rack their weights after they finish (most of the time), and there aren't any confrontations between visitors. The main problem I have is the price of the gym membership. It is very expensive especially for a struggling high school or college student. There were a few issues of broken machines and long waiting periods to get them fixed or replaced but that is only the case with the cardio machines. I only use the treadmill for my cardio or I just run outside so this was not a real problem for me. Overall it is a great gym(but don't use the babysitting service) but I would only recommend getting a membership if one was financially secure and/ or receiving support from a parental figure.

 It is more than a myth, eating fruits has a profound effect on human health. Fruits provide us with essential nutrients like vitamin C, potassium, fiber and folate. Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy need adequate amounts of folate. Folate helps prevent neural tube birth defects, such as spina bifida. Fruits can prevent other ailments like diabetes(type 2), stroke and other cardiovascular diseases. Some studies show that it can even prevent some types of cancer if consumed regularly. The message is clear, if you want to be healthy and comfortably, find a way to work some fruits in your diet. The average person needs about 2 cups of fruit a day to receive these benefits, but it never hurts to eat more!

It is important to listen to music during your workout to distract the mind and dull the pain of the muscles. The music will help keep you focused on the workout, and drown out other thoughts or distractions. Listening to music while working out can give your brain something to focus on besides those aching muscles. And while not everyone's taste in music is the same, any music is better than no music. Below are some songs that will help you to stay focused while working out.

Everyday- Ace Hood

I'm so hood- 50 cent

Errrthang- Ace Hood

Rap God Freestyle- Papoose

Pain- Ace Hood

On Fire- Lil Wayne

Lil N**** Snupe- Meek Mill

Dreams And Nightmares- Meek Mill

Out Here Grindin'- Akon, Young Jeezy, Rick Ross, Lil Boosie, Plies

We Don't- Ace Hood, Rich Homie Quan

Better Than Them- S.B.O.E

Flexin- Meek Mill

Indian Bounce- Meek Mill

Hate is my Motivator- Meek Mill

Ballin'- Meek Mill

Bricks- Meek Mill

Overtime- T-Pain, Ace Hood, Akon

Morning Yoga/Stretch Routine


1) Thunderbolt Pose, variation Vajrasana
     - Begin the sequence kneeling with your arms at your side


2) Thunderbolt Pose, variation
Sweep your arms wide on an inhale and bring them together in front of your heart in Anjali Mudra. On an exhale, bow your head slightly.


3) Upward Salute, variation Urdhva Hastasana.                                                   

- On an inhale, push forward through your toes and bring your chest upward until your arms are straight, pressing firmly into the tops of your feet as you broaden your chest and roll your shoulders out and down away from your ears.

4) Cobra Pose

Bhujangasana

- Slide forward into a gentle Cobra Pose. Roll your shoulders back and down. Hug your belly in to support your lower back as you inhale and lift your heart to the sky.

5) Child's Pose
Balasana

- On an exhale, fold the hips back toward the heels as is comfortable, bringing the arms and forehead to the floor in a relaxed position, elbows bent.

6) Cobra Pose
Bhujangasana

- Slide forward into a gentle Cobra Pose. Roll your shoulders back and down. Hug your belly in to support your lower back as you inhale and lift your heart to the sky.

7) Child’s Pose

- On an exhale, draw up through the belly, allowing the lower back to flex or round gently and fold back. Release hips to heels; relax arms and forehead on the floor.

8) Thunderbolt Pose, variation

- Begin again with the next inhale, standing on the knees for Thunderbolt Pose, sweeping arms wide again. Repeat the sequence from the beginning a few times.

Abs for Beginners

You should always start off light, keeping the exercises at a mild intensity until you are able to continue with more challenging ones. This is to ensure that no injury is sustained during or after your workout, as it could very well happen. Some good exercises to start with are:

Russian Twists

Crunches

Toe-Touches

Front Plank

"Superman"

These 5 exercises will help you establish a muscle base that can help support more advanced exercises and prevent any muscle or tendon damage. Each of the exercises above are designed to work a specific part of the abdominal area. The supermen and front planks are necessary to build a strong foundation for your abs by building up the lower back muscles. These muscles are needed to lay the groundwork for your abdominal muscles and prevent back injuries. The Russian twists work both your abdominals and your obliques, giving you the complete shredded ab look.

Ingredients:

1/4 cup rolled oats
1/4 cup berries, choose your preference (I used blueberries)
1/2 cup water
1/2 scoop protein powder, choose your preference (I used cinnamon)
1 tbsp powdered peanut butter
1 tbsp all-natural peanut butter

Directions:

Place the berries in a microwave-safe bowl and microwave for 30 seconds.
Remove and smash the berries with a fork.
Add oats, water, protein powder, and powdered peanut butter.
Microwave the mixture for 2 1/2 minutes.
Stir and top with peanut butter. Add more berries for taste preference.

1) Overworking/training: perhaps one of the worst things you can do to your body, overtraining can lead to muscle tears, a weakened immune system, slower recovery times after workouts and serious nervous damage. It is important to work different muscles each day, and give your muscles a 48 hour rest period, and never, ever work the same muscle the next day.

2) Improper form: When you are working out, make sure that to are doing so correctly, and without hurting yourself. Improper form can lead to little to no muscle growth and, more seriously;   muscle related injury.

3) Protein: you don't need to consume so much protein a day, just enough to be processed by your body. In fact, many people consume more protein than their bodies can use properly  and it just ends up being stored as fat. This happens primarily with meat eaters, but it can still happen among vegan athletes. Just consume what protein is necessary to promote muscle growth, and there is no need to overdo it.

Ingredients:

Tofu & Dipping Sauce
1 14-ounce package extra-firm, water-packed tofu, drained
1/3 cup reduced-sodium soy sauce
1/3 cup lime juice
3 tablespoons toasted sesame oil
1 tablespoon prepared peanut sauce
1 tablespoon “lite” coconut milk, (see Tip)

Rice Balls
2/3 cup cooked short-grain brown rice
2 teaspoons rice vinegar
Pinch of salt
2 tablespoons black sesame seeds, (optional)
Fruit & Vegetables
1 cup steamed sugar snap peas
6 strawberries, hulled
6 orange wedges

• Press the tofu until it's dry and cut into 1/2- to 3/4-inch cubes. Combine soy sauce, lime juice and oil in a medium shallow dish or large sealable plastic bag. Add the tofu; gently toss to combine. Marinate in the refrigerator for 1 hour or up to 4 hours, gently stirring once or twice.
Preheat oven to 450°F.
•Remove the tofu from the marinade with a slotted spoon (discard marinade). Spread out on a large baking sheet, making sure the pieces are not touching. Roast, gently turning halfway through, until golden brown, about 20 minutes.
Meanwhile, combine peanut sauce and coconut milk to make dipping sauce and fill a small container with it.
•Combine rice, vinegar and salt in a medium bowl and mash with a fork until the rice is a little sticky. With slightly wet hands, press and squeeze the rice into 4 balls. Sprinkle each ball with sesame seeds, if using.
•Pack 1/2 cup of the tofu, the rice balls and snap peas in a medium container. (Cover and refrigerate the remaining 1 1/2 cups roasted tofu for up to 3 days.) Nestle the container of dipping sauce in the same container.

Me and my workout partner have experience running on all these choices and we found that there are pros and cons of each one. On a treadmill, you know exactly how far you are running and you can manipulate your own running pace, but it is not very realistic. Running on a track however, is much more realistic, you are outside and aren't running in the same place. But the problem with a track is that although you can still measure your distance(though not as easily), you cannot monitor your speed as you can on a treadmill. The treadmill is more controlled- climate, temp, incline, humidity, etc., while the track open to more of such variables. It is still a bit controlled because it's a measured distance, perfectly symmetrical and easy to gauge distance(relative to a trail). The trail is the least controlled of the three. A nature trail is: open to nature, open to weather and humidity and is overall the most natural and realistic option. If nature is what you crave then you should be running on a trail, if you want to better track and monitor your progress as a runner then one of the other options may suit you better. It's all preference, there are pros and cons for all of these options, just pick whichever works for you.

Mornings can be stressful for many people, whether it be work, school, or personal issues. Stress makes you unfocused and unmotivated, and that is not good if you want to live a healthy, active lifestyle. Studies have shown that stretching and breathing exercises early in the day can help strengthen your body and clear your mind. Regardless of what you are dealing with at home or at work, you want to be free of any stress or insecurity so that you can focus instead on exercising and eating well. When we are stressed we tend to eat bad foods and there is little motivation to exercise. To be healthy and get in shape, one must get rid of all that stress and clear the mind so that all their focus could be on working out. It is great for your body; it can prevent injuries and muscle tears, so there is no reason not to do it. Try a few stretches and just keep doing them everyday- as you move up, you can try some more advanced stretching moves.

There are many vegan athletes who have proven to the world that a vegan diet is capable not only of sustaining human health but promoting muscle growth as well- without all the potential side effects. These are just some of the world’s top vegan athletes and bodybuilders:

Billy Simmonds: A vegan bodybuilder who won Mr Natural Universe in 2009. He also teaches martial arts. He was vegetarian for years beforehand and enthusiastically promotes the vegan diet through organisations in his native Australia.

Amanda Riester: A boxing champion, bodybuilder and trainer who is passionate about animals. She has won the Chicago Golden Gloves title four times, and has a North American bodybuilding title.

Patrik Baboumian: A former bodybuilder who is now Germany's Strongest Man (105kg) and holds the world record for log lift. He is one of the few men in the world to have lifted a 200kg overhead, and probably the smallest. He continues to increase in size and strength and has competed internationally in the highest weight category with some of the most respected strength competitors in the world.

These people prove that the myths regarding vegan diets are false. It is not a vegan diet that prevents one from gaining mass or losing weight, it’s an improper diet lacking appropriate amounts of protein and essential vitamins. So please, if you or anyone you know is thinking of going vegan or vegetarian, don’t be discouraged by negative campaigns by the meat industry or ignorant people. Try it for yourself and see how it is; you might even find that you like it.

1. Bagels are one of the worst foods to eat when trying to lose weight and remain in shape. Bagels are the closest one can get to eating plain, undiluted carbs, and your body reacts to them as such - with little to no nutritional value (depending on your bagel schmear of choice), you might as well just spread them right on your thighs. In addition, "Bagels have a massively high glycemic index, which increases insulin and leads to increased inflammation in the body, which [can] accelerate aging and worsen acne" (Elizabeth Tanzi, MD).

2. Soda is one of the unhealthiest liquids out there. Full of processed artificial sweeteners, preservatives, and cancer causing chemicals like aspartame, soda should be cut from your diet completely. One can of soda can have more sugar in it than you should be consuming in your entire day - and when was the last time you had "just one" soda? Many people assume that since soda is "Diet" or "Light" or "Zero", it's healthy (or even 'healthier'). This is a popular and widespread misconception. The only carbonated soft drink that is remotely healthy is seltzer - any brand is good, although we recommend "Vintage Seltzer", based on price, availability, and nutritional information. 

3. Smoothie King is a franchise that has swiftly established itself as a place to go when you want something that isn't only tasty, but also healthy. While this is true for some of the items on their menu, Smoothie King has managed to walk on both sides of the line. Certain smoothies are full of protein and other healthy things (often times, actual fruit), where as others are just blended sugar masquerading as a health drink. Smoothie King's Hulk Strawberry Smoothie is one of the worst items that you can get on the Smoothie King menu - 1,044 Calories for a small, this particular drink is just ice cream, milk, and sugar served in a cup. For the average adult, that's half of all your calories for the day, and they're empty calories at that. 

4. We know what you're thinking. How could Cinnabon be unhealthy? The truth of the matter is that Cinnabon is one of the most unhealthy commercially available fast foods out there. While the mouth-watering deliciousness of Cinnabon cannot be argued, it is not worth it in the long run. One Cinnabon clocks in at nearly 1,100 calories - considering that the most sold Cinnabon menu item is the Cinnabon Classic 6 Pack, which comes out to roughly 6,500 calories (3 times what a healthy adult should eat in a day), and every single one of those calories is an artery clogger, we recommend that you don't touch Cinnabon with a 10 foot stick. If you need any more convincing about why you shouldn't eat Cinnabon, listen to the Louis C. K. Cinnabon schtick - you won't ever think about Cinnabon again, let alone consume it. 

5. Most sugary cereals are terrible for you. Reese's  Puffs need to be singled out, however, for their absurdly unhealthy (and delicious) high caloric cereal. One serving of Reese's Puffs has more calories than an actual Reese's Cup, and most people eat well over a serving. The problem with these cereals is that mostly children eat them, and giving high-sugar foods to our nations youth can cause early onset diabetes and a plethora of other health problems that will follow them around for the rest of their days. There's a reason that America is number five in childhood obesity - changes need to be made.

The pinnacle of bodyweight exercises, just under pushups and pull-ups, this exercise is designed to work both your chest and triceps without the need for much equipment. All you need to do this exercise is two flat surfaces of equal height that can support your weight. Two chairs or stools will work if they can be properly secured. Just balance out your weight evenly through your arms and slowly lower your body until your arms form a 90 degree angle. Then, push up in the same slow and controlled motion. a simple but demanding workout, and 10-12 reps per set should be more than enough for a beginner  With this exercise, you can get a full chest workout without even leaving your house. On a rainy day, or if you are just relaxing at home, try this exercise and ensure that no day is an inactive one.

 Triceps are relatively small muscles compared to the pectorals or shoulders, but the truth of the matter is that they make up 66% of your arm, and are more defining than your biceps. This particular exercise is excellent for your triceps, and a must have for any good arm workout. It is a fairly simple machine, just set the desired weight, grab hold of the handles, whether it be in the form of a rope or a flat bar, and pull in a downwards motion. Don’t push down, rather keep your elbows tucked in to your side and your back straight and pull the handles down towards the floor.

Common Myths:

• “I need my protein and strength. I can’t train or bulk up without meat. “

• “Meat helps me recover faster and build muscles.”

These are some of the common misconceptions of a vegan diet among many in the fitness world, bodybuilders and athletes. They however are misled as there are many benefits of a vegan diet. A high animal protein diet promotes muscle growth by changing hormones and making testosterone more active, but you may also be accelerating cancer growth and aging. Most meat is high in fat and full of environmental contaminants, so bulking up may come at a cost. This is why some athletes who consume a vast amount of animal protein may have digestive issues and get sick easily. Athletes only need about 10% of their daily caloric intake from protein in order to gain and support strong muscle growth. So just because you are consuming a lot of protein, doesn't mean that you are able to digest and process it properly. To do this you need a large amount of fiber, and since animal protein has no fiber, many athletes aren't able to process the protein. When you eat too much animal protein and don't maximize protein synthesis, you could end up overtaxing your liver and kidneys, or it could end up being storing as fat. Meat substitutes like tempeh, tofu and seitan have plenty of protein and fiber, and are free of unwanted fats or chemicals. Plus you can take pride in the fact  that you helped the environment and hundreds of lives. There are nothing but benefits for going vegan, and if you still need more proof you can check out our article on famous vegan bodybuilders.

The push-up is a keystone in the fitness world. One of the most basic and well known exercises, it has hundreds of variations and is one of the best exercises to master. Working primarily the chest, arms, and shoulders, different types of push-ups can be utilized to isolate and work specific muscles. For example, the diamond push-up (pictured below) is used to isolate the triceps. The standard shoulder-width push up works chest and shoulders. It is a common misconception that once you move on to more “advanced” exercises, push-ups become redundant. This could not be further from the truth. Even the strongest of bodybuilders swear by the push-up, perhaps most famously among them, Arnold Schwarzenegger. The bodybuilding champ and world record holder incorporates push-ups into nearly all of his exercises, and says that they are the key to getting in shape (especially for those who are starting to workout for the first time).

All people benefit from physical activity, both male and female, whether be a full grown adult, teenager or even a child. Nearly half of American youths aged 12-21 years are not vigorously active on a regular basis. About 14 percent of young people report no recent physical activity. Inactivity is more common among females (14%) than males (7%) and among black females (21%) than white females (12%). Only 19 percent of all high school students are physically active for 20 minutes or more, five days a week, in physical education classes. Kids of all ages need to be active during the day, and this activity does not need to be strenuous to be beneficial. A simple jog around the block or casual bike ride is all one needs to be active. A minor who wants to be active can try doing longer sessions of moderately intense activities, such as brisk walking for 30 minutes, or in shorter sessions of more intense activities, such as jogging or playing basketball for 15-20 minutes. And if done regularly, one can increase the distance or intensity and become healthier, more fit people. Greater amounts of physical activity are even more beneficial, up to a point. In some cases improper form or unnecessarily intense workouts can seriously damage a young person but this is an extreme. Excessive amounts of physical activity can lead to injuries, menstrual abnormalities, and bone weakening. If done in moderation, workout plans for minors can be safe and effective. Moderation is key as no minor should do more than they are capable of.

Gym Review: Snap Fitness

Rating: 7

Location: 251 S Central Avenue, Hartsdale, NY 10530

Decent sized gym, with a lot of different machines to choose from. No shortage on cardio machines and treadmills, and the machines seem to be kept in pretty good shape. The vibrant red coloring creates a positive, and motivational atmosphere, and helps it stand out from other gyms. We had a brief conversation with manager and trainer Kyle Brown, who came off as attentive and invested in the well being of all of his trainees. The gym is relatively clean, although it is fairly grimy by the free weights. Our one complaint is that there weren't any free weight benches. That left the bench press as the only other option for that particular exercise and they were usually full. As we get closer and closer to the summer, more people will be going to gyms, trying to get in as much work as possible and the bench press is often the main attraction. This makes it hard to get a decent workout in and alternatives like a free weight bench could clear up some of the crowds and lines, and allow for more working out.