10 Basic Health Habits

1. Three prudent meals a day at regular times and only one or two small non-sugary snacks. 2. Eat Breakfast everyday. 3. Get enough sleep (about 7 hours a night). 4. Never smoke and if you do try to stop. 5. Use alcohol only in moderation, if at all. (There are better ways to reduce […]

Basics Of Bodybuilding

Bodybuilding is a sport of building muscle. Bigger and stronger is the name of the game. One of the great things about bodybuilding is that you can achieve great results with only very basic equipment and a few hours of training three to four times per week. The key to building bigger and stronger muscles […]

Mike Westerdal Benches 405 for 5 Reps

Attention weight lifters, bodybuilders, or anyone looking to get a stronger, more muscular physique… From: Mike Westerdal, BS, CPT Clearwater, FL August 1, 2016 Dear fellow weight lifter, I have a few questions I want to ask you. Please answer them honestly. Would you like to quickly and easily increase your bench press… so you can […]

Discover The Ultimate 5 Workout That will Get You Pumped

You really want to focus on compound movements that incorporate more than one muscle You’ll release more anabolic hormones which encourage larger muscle growth.  By incorporating more muscles, you also tear down more so you build more – meaning you get larger quicker. 1. Bench Press    You’ll use your chest, shoulders, abs, and triceps.  This is a great upper body workout.   2. […]


There’s a tremendous amount of misconception regarding the ever so broad topic of protein. Here are a few things you may not even know when it comes to this essential macronutrient. Back in 1890 the USDA recommended working men consume 110 grams of protein per day, the Journal of Nutrition reported. Today each person needs […]