You Win !!!!!!!

Everyone’s a winner with exercise.

In a race, those who finish first are awarded a medal. But in reality, all participants get a prize. It may not look like a gold medal, but the physical, emotional, and mental rewards are real and lasting.

A commitment to regular exercise isn’t in vain. The benefits of physical activity are many and well worth the effort. When the early morning workouts, the busyness of life, and your own laziness try to tell you otherwise, remind yourself of these truths and push on toward the goal. You’ll be a winner either way.

Weight Control

Starting with an obvious and much sought after reward, exercise is a key to helping you shed those extra pounds and enabling you to maintain a healthy weight. The effort of physical activity burns calories. And the more intense the exercise or the longer the duration, the more calories you’ll burn. Small increments of exercise can make a big difference in your weight loss efforts.

Overall Health

A second well-known reward of exercise is improved health. When your heart rate increases, it causes a cascade of positive effects on the health of your heart and circulatory system. A lowered risk of heart disease (a leading cause of death) and stroke, reduced bad cholesterol, a boost in good cholesterol, and prevention of high blood pressure are a few of the benefits.

An active lifestyle is also associated with a lowered risk of type 2 diabetes and certain cancers including lung, breast, and colon. Those with arthritis find that exercise is a great way to relieve pain and ease stiff joints.

Outlook on Life

Stressed out? In a bad mood or feeling blue? It’s time to start exercising. Exercise not only provides physical benefits, but psychological ones as well. No one wants to live with a cranky, uptight person, so blow off some steam and improve your outlook on life by going for a jog. Exercise stimulates the production of certain brain chemicals that help you relax while simultaneously curbing the production of chemicals responsible for nervous, edgy feelings.

Self-Confidence

The physical and psychological rewards of exercise lead to a boost in your confidence. Shedding a few pounds, reaching your fitness goals, and managing the stress in your life all contribute to an improved sense of self-esteem. So when you’re ready to feel better about yourself, get up and get moving!

Energy Level

Feeling dragged out may be related to poor diet, hormonal imbalances, or lack of sleep, but it could also very likely be due to sitting around all day. Exercise uses a lot of energy when you’re working out, but it gives you even more for the future. Physical activity increases your heart rate and breathing, allowing more oxygen and nutrients to be delivered to your body.

You can even prevent your mid-afternoon slump by going for a walk. You’ll be much more productive and focused when you do move your body for a bit. You may not feel like moving after a long day at the office, but it’s probably the best thing you could do for your short- and long-term energy and endurance levels.

ZZZZZZZ

Having trouble sleeping? Consider this: those who exercise are better sleepers. If you have trouble falling asleep or staying asleep, try adding exercise into your daily routine and see if it helps. You may be surprised. Some people find that exercising too close to bedtime revs them up, so find a time earlier in the day for your workout.

Brainpower

The seventh reward of exercise is another you can’t see or touch, but it’s very real. Cardiovascular exercise stimulates the growth of new brain cells and improves brain function. Studies have shown that regular physical activity improves brain abilities like decision making, learning new skills, and memory for all ages, young and old.

2015 Body Transformation Challenge — Starts Tomorrow!!!!!

The 2015 Body Transformation Challenge

What to Lose 3-5 inches on your waist and 12-29 pounds in just 6 weeks?

1st & 2nd CASH PRIZES will be AWARDED for Highest Points Male, Highest Points Female and Best Before and After Pictures (which are voted on by all the challengers).

Contest winners are determined on a points system. Point are awarded for percentage of Body Fat, Weight and Inches lost. There are many different ways to earn points. Complete details are given upon entry.

Prizes :

1st Place – $200(50% of entry will be put back into the prize pool)

2nd Place -$100(50% of entry will be put back into the prize pool)

As A Body Transformation Challenger You will Receive :

Fun and Exciting Daily Workouts sent to your email that are self-paced and can be customized for all fitness levels.
6 weeks worth of great tasting meal plans
50+ Easy to make recipes
30+ different “Snack Ideas”
Dietary Fat Guide
Basic “Cheat Day” Guide
Grocery List
And much more…….

Best of all it is only $10

For More Information or to Sign Up

go to http://tinyurl.com/2015BTC

Call 702-279-6787

Tattoos The Safe Way

Tattoos the Safe Way

There’s risk involved, so do your homework.

More and more people these days are getting tattoos. In fact, one in five Americans has a tattoo and the popularity of tattoos is growing in other countries as well. With reality shows featuring tattoo shops popping up all over the place, it’s no wonder they’re becoming more accepted. A tattoo done by a true artist is a work of art, but that art comes at a risk. Will you regret it? Were the needles sanitary? Is the dye in the ink safe?

If you’re planning to get inked, do it the right way. Follow these rules to ensure your health and safety.

Meant to Be Permanent

One of the most common problems with getting a tattoo is regret. What were you thinking when you got that done? Were you in your right mind? The name of a girlfriend you later broke up with, the lion that looks like a dog, the design on your neck that may cost you a job, and the list goes on. Many young people get tattoos without thought of future regret. Will you want that picture on your body for the rest of your life? Tattoos are meant to be permanent; even if you have it removed, your skin will never be the same.

Some tattoos can be removed, but it’s a lengthy, painful, and expensive process with risk of complications. Those considering tattoo removal should work with a trained dermatologist or medical professional. Think you may regret your tattoo later? A new kind of ink called Freedom2Ink is available that makes tattoos easier to remove if you change your mind down the road.

Risk of Infection

A tattoo machine injects dye into the deep layers of your skin. This makes it easy for an unsterilized needle or machine or contaminated ink to result in infections like HIV, hepatitis B and C, tetanus, staph, or warts.

Before deciding which tattoo shop to trust your skin with, do your homework. Tattoos are like medical procedures, so the environment should be sterile and clean. Inspect the artist’s workspace. If it looks dirty and has random tools or personal items lying around the parlor, look elsewhere. Take note of the artist’s tools. Make sure the needles are brand spanking new and in an unopened package. The ink should be unused and the other equipment sterilized. Tattoo artists should always wear protective gloves.

Pain Is Part of the Game

No matter how big and tough you may be, getting a tattoo is going to hurt. Tattoos are given via needles and there are no anesthetics given. Pain may be less or worse depending on the body part being tattooed, but you’ll feel it either way. The tops of the feet, the torso, and bony body parts are known to cause the most pain. Some describe the pain of getting a tattoo like being scratched, others like being carved with a nail.

Is the Ink Safe?

Colored dyes used in ink have been known to cause allergic reactions that lead to rashes, inflammation, or scarring. Many countries, including the United States, haven’t done much to regulate the inks and pigments used for tattoos. Recent reports of negative reactions to the ink have prompted research as to their safety and the possible risk they pose for one’s short-term and long-term health. Long as tattooing has been going on, researchers are still working to determine what chemicals and ingredients make up the ink injected into your skin. The pigments found in tattoo ink are strong enough to be used in a printer or as automobile paint. Researchers are also wondering if the ink can metabolize and travel to other parts of your body. At this point in time, there is evidence that it may travel to your lymph nodes.

Are the risks worth the reward of a new tattoo? Only you can answer that question.

2015 Body Transformation Challenge

The Basics of The 2015 Body Transformation Challenge

Anyone Can Join and Anyone Can Win!!!!

Want to get in the best shape of your life in just 6 weeks? Start any time in January and finish 6 weeks later.
Lose 3-5 inches on your waist and 12-29 pounds during the 6-Week Challenge.
Measurements and Pictures must be taken on start and finish date with newspaper to confirm date.
Points are awarded for percentage of inches, weight and body fat lost. Number of push-ups, bodyweight squats and burpees that you improve over the 6 weeks. Even Referring a friend to the Challenge earns you points, and there are many more way you can earn points…..anyone can win! (Full details are given upon joining.)
1st & 2nd CASH PRIZES will be AWARDED for Highest Points Male, Highest Points Female and Best Before and After Pictures (which are voted on by all the challengers).
Prizes :

o 1st Place – $200 (minimum 50% of entry will be put back into the prize pool)

o 2nd Place -$100 (minimum 50% of entry will be put back into the prize pool)

As A Body Transformation Challenger You GET :

o Fun and Exciting Daily Workouts sent to your email that are self-paced and can be customized for all fitness levels.

o 6 weeks worth of great tasting meal plans

o 50+ Easy to make recipes

o 30+ different “Snack Ideas”

o Dietary Fat Guide

o Basic “Cheat Day” Guide

o Grocery List

o And much more…….

Best of all it is only $10

In January the Price Doubles

What do you have to lose other than pounds with a MONEY BACK GUARANTEE?

http://www.banekfitness.com/2015-body-transformation-challenge.html

Call 702-279-6787

https://squareup.com/market/BanekFitness/body-transformation-challenge-entry

Safe Smoking? The better and the bad when it comes to e-cigarettes

Safe Smoking?

The better and the bad when it comes to e-cigarettes

There’s a new fad among smokers: e-cigarettes. Short for electronic cigarettes, e-cigarettes are powered by batteries and are made to look like cigarettes, pipes, cigars, pens or even USB memory sticks. Rather than releasing foul-smelling tobacco smoke, e-cigarettes emit water vapor that contains nicotine and flavoring from an inner cartridge. It’s this aerosol that’s inhaled instead of smoke. Using e-cigarettes is commonly known as vaping. Manufacturers claim their product to be a safer alternative to traditional cigarettes, but doctors and the FDA disagree.

While e-cigarettes may be the lesser of two evils, they’ve only been around for a few years, so their danger is essentially unknown. Are they safe or just safer? Be an informed consumer and know the good and the bad about e-cigarettes.

The Better Side

When compared to traditional combustible cigarettes, the e-cigarette is a safer alternative for the following reasons. First, they don’t contain tobacco or create smoke. Second, they only contain propylene glycol (PEG), flavoring, and may or may not contain nicotine. This is in contrast to regular cigarettes, which contain nicotine and PEG, as well as 4,000 chemicals and 43 known cancer-causing agents.

E-cigarettes are marketed as a safe way to “smoke” in smoke-free locations like restaurants, as a healthier alternative for those already addicted to nicotine, or even as a way to quit smoking altogether. Another positive when it comes to e-cigarettes is that they are green. No smoke is emitted and less trash is created.

The Bad Side

Safe as they may seem, you’re still inhaling harmful substances into your lungs with an e-cigarette. Nicotine is a highly addictive substance that’s known to increase your risk of heart attack, raise blood pressure, constrict arteries, and speed up your heart rate. Additionally, liquid nicotine, like that found in e-cigarettes, is poisonous. If a child or pet drinks or touches liquid nicotine he/she could be seriously poisoned or even die.

Another downside is that e-cigarettes haven’t been around long enough for studies to be performed on the effects of long-term usage. This means potential health risks are unknown.

While some hope e-cigarettes will lessen a person’s exposure to nicotine, the electronic alternative may actually do the opposite, since e-cigarettes can be used in situations where you couldn’t smoke before.

Additionally, though e-cigarettes aren’t supposed to be marketed to minors, enticing flavors like bubble gum, cotton candy, and Mountain Dew are available. And once kids are exposed to nicotine through an e-cigarette, they’re likely to start smoking.

What Side Wins?

You can decide for yourself the risks and benefits of e-cigarettes, but it’s probably best to err on the side of safety. However, if you want to quit smoking regular cigarettes, vaping may be the way to go. A recent study showed e-cigarettes to be 60 percent more effective at helping you quit the habit than gum, nicotine patches, or using nothing at all. This is because e-cigarettes come in various nicotine strengths. They allow you to start out full strength and over a period of time lower the strength until you’re nicotine-free.

Either way you look at it, e-cigarettes are gaining popularity and press. Vaping is now a booming business with more than 450 brands on the market and 7,000 flavors to choose from. Will you buy into this new industry?

Live In las Vegas??????? Get paid To Get In Shape!!!!!!!

The Basics

You get in the best shape of your life in just 6 weeks.
Lose 3-5 inches on your waist and 12-29 pounds during the 6-Week Program.
Measurements and Pictures must be taken within 48 hours of start and finish date @ BanekFitness Located at 200 E. Lake Mead Parkway, Henderson, NV, 89015.
Male, Female and Best Before and After Picture are the 3 categories in which CASH PRIZES will be awarded.
Prizes :
- 1st Place – $250 (minimum 50% of entry will be put back into the prize pool)
- 2nd Place -$100 (minimum 50% of entry will be put back into the prize pool)
Workouts are self-paced and can be customized for all fitness levels.
6 weeks worth of great tasting meal plans
50+ Easy to make recipes
30+ different “Snack Ideas”
Dietary Fat Guide
Basic “Cheat Day” Guide
Grocery List
And more…….

All for only $10

http://www.banekfitness.com/2015-body-transformation-challenge.

Not Worth Your Time!

Not Worth Your Time

Impressive-looking exercises that don’t yield equally impressive results.

Ever wonder why your workout routine isn’t helping you lose weight, build muscle, or improve your performance? Well, your problem likely isn’t a lack of will power or hard work, but it may be that you’ve been doing the wrong types of exercise the whole time.

Exercising day in and day out without seeing the results you hoped for may make you feel like giving up. You’re not alone. The majority of exercisers who don’t experience fruit from their labors get frustrated and end up quitting after just a few months of gym attendance. Who can blame them? Well, don’t give up yet. All you may need is some redirection.

Here are the type of exercises you’ll want to steer clear from. Sure, they may look impressive, but don’t be fooled—they aren’t going to help you reach your goals.

Anything Isolated

Exercises that isolate or focus on specific muscles and work only one joint are called isolation exercises. Bicep curls, triceps kickbacks, quadriceps extensions, lateral raises, leg curls, leg extensions, and crunches are a few of the more popular types of isolation exercises. If the exercise involves a weight machine, it’s probably isolating a certain muscle. Many exercisers go from one weight machine to the next with the goal of working each muscle group one at a time during the course of their workout. These types of exercises may look impressive, but they won’t produce the results you desire.

While isolation exercises have their place in a workout routine, they should be only a small part of yours. Isolation exercises should be reserved for those who need rehab following an injury, to strengthen a specific muscle that’s especially weak, or to increase the size or shape of a particular muscle. (For this reason, isolation exercises are often used by bodybuilders after they’ve developed a certain level of muscle mass.)

The Downside

Isolation exercises create a lower metabolic response since you’re not lifting much weight. Your heart rate won’t increase to the degree it would if you were using multiple muscles in a single movement. Don’t believe it? Watch someone do bicep curls and then watch another person do squats. Who looks like they’re working harder? Because of the lighter weight and focus on a single muscle, fewer calories are burned during isolation exercises.

Compound exercises, on the other hand, are much more effective at increasing strength, adding muscle, burning calories, improving performance, and getting a full body workout. Compound exercises incorporate multiple muscle groups and joints in a range of motion. Examples of compound exercises include all variations of squats, lunges, bench presses, deadlifts, pull-ups, rows, dips, and overhead presses. Building your routine around these types of exercises may be the key to seeing the results you desire.

A Few Tips

Don’t be a quitter because of a lack of results. While you may look impressive doing rep after rep of bicep curls and crunches, you won’t reap as many health and fitness benefits as you would with compound exercises. Never think it’s too late to change your workout routine. Beginners will really see the impact of avoiding exercises that only work a single muscle and joint at a time, as they’ll be able to accomplish a lot more in a lot less time.

If you’re ready to make better use of your time in the gym, work with your personal trainer and plan your workout routine around compound exercises, saving the isolation exercises for special situations and body builders.

Can Fast Food Be Healthy?

Eat out the smart way.

You know the downside to fast food: most of the menu options are high in saturated fat, trans fat, calories, and sodium and low in nutrition. The upside to fast food is that it’s convenient, yummy, and cheap. For many people, the good side of fast food overrides the bad. After all, who has time to think about health when you’re hungry and in a hurry? When work goes late, the basketball game just got over, and you have no energy to cook, grabbing fast food for dinner is an easy solution.

While it’s easy to categorize all fast food as unhealthy, there are healthy options out there. You just need to know where to look.

Picky about Sides

When you think about fast food sides, French fries likely comes to mind first. While they taste good, they’re not good for you. Avoid fried foods like fries or onion rings and steer clear of high-calorie foods like mac and cheese or mashed potatoes and gravy, and choose healthy, low-calorie sides instead like fruit cups, baked potato, or side salads with light dressing.

Go Light on Condiments

What’s fast food without dipping sauces and spreads? You may not know it, but half the fat on sandwiches and wraps can easily come from the sauces. Besides fat, sauces are often high in sodium. Eat healthy and take it easy on the dips and sauces. Avoid ranch dips and mayonnaise spreads. Choose BBQ sauce, mustard, ketchup, or honey mustard instead and your waistline won’t suffer.

Watch What You Drink

A fast food meal may be lacking in the nutrition department and overflowing with calories, so why add to the problem by drinking soda, lemonade, a milk shake, or sweet tea? Reign in the calories and sugar by ordering a water, skim milk, or unsweetened tea.

Be Salad Smart

Many people make the mistake of thinking they’re eating healthy by ordering a salad piled with high-calorie ingredients. Creamy dressings, croutons, cheese, crispy noodles, bacon, and fried chicken can easily make your meal as high in calories, if not higher, than a Big Mac. With the right toppings, salads can be a healthy choice when eating out. Be smart and choose a salad with plenty of veggies, grilled chicken, and a small amount of low-fat dressing on the side.

Go on Portion Control Patrol

If you’re not careful, you’ll be ordering a tray full of food you don’t need. Single servings are often big enough to feed two. Regular-size portions provide plenty of food so don’t supersize your meals or drinks. Sometimes, even the child-size portions are enough food for an adult. The main dish alone should fill you up without unnecessary sides and desserts.

Keep It Under 500

On average, an adult eats 836 calories a meal when eating fast food, but that’s just an average. With a decked-out burger, fries, and drink you can easily consume a day’s worth of calories in a single sitting. Most fast food chain restaurants post the nutritional information of their menu online as well as at their location. This can be extremely helpful, so take advantage of it. Before ordering your food, add up the calories for your meal, being careful to include each item you order. Aim to keep the total calories for your meal under 500 calories.

Make the Switch

Want to eat healthier at your favorite fast food establishment? It might be as simple as making a few food swaps and you’ll save hundreds of calories. Rather than a double-patty cheeseburger, choose a single-patty hamburger. Go for grilled chicken strips rather than nuggets. Try a yogurt parfait instead of a milkshake or choose a baked potato over fries.

Fast food will never take the place of homemade meals made from fresh ingredients, but you can salvage your diet by making smart choices when there is no alternative to fast food.

Working Out 101 Introduction

Working Out 101

Starting December 1st, 2014 BanekFitness will be producing Working Out 101. Working Out 101 is a Video Series that teaches you all the basics of working out.

Some of the topics that will be covered are :

Frequently Asked Questions (F.A.Q.) – We will answer all the questions you have always wanted to ask. “Are Carbs bad for you?”, “What ab exercises will get you a 6-pack fastest?” are just a couple of examples of the types questions we will be answering every week.

Exercise Videos – Every Tuesday will be “Ten Minute Tuesdays”. Fun and exciting exercise videos that will allow you to get in the best shape of your life in just 10 minutes. Every week there will also be a ongoing video series of detailed videos demonstrating how to safely and effectively perform every exercise.

Recipes – Never sure what to cook? 1-2 times a week we will be sending out great tasting and easy to make recipes so you will be able to stop guessing and start eating healthy.

Product Reviews, Spartan Races and Much More!

If you have any suggestions or ideas please message us on our Facebook Fan Page @https://www.facebook.com/BanekFitness

Subscribe to our Youtube Channel so that you will never miss any of our get videos.

https://www.youtube.com/user/BanekFitness

No More Long Sleeves———Banish underarm flab with these simple exercises.

No More Long Sleeves

Banish underarm flab with these simple exercises.

Feel like you have wings? Do you wear long sleeves even in warm temperatures to hide your flabby arms? As the years pass by, women are especially prone to weight gain on the back of their upper arms, around their triceps muscle. This area is often the first to gain and can be one of the last to lose. When you’ve had enough of the fat, the flab, and the jiggle, it’s time to do something about it.
Feel confident wearing tank tops next summer by incorporating these five upper arm exercises into your daily workout routine.

Triangle Pushup

Rated as the best exercise to rid yourself of upper arm flab, the triangle pushup is similar to the traditional pushup with slight variations. Depending on your strength, this exercise can be done on your knees or toes. Then, instead of placing your hands on the floor beneath your shoulders, place them under your chest to form a triangle. Your middle fingers from both hands should meet while your two thumbs touch to form the bottom of the triangle.
Once in position, lower your body toward the floor, keeping your core tight and

your body in a straight line. Then raise your body back to starting position. Repeat.

Triceps Dip

A second effective upper arm exercise is the triceps dip. Sit on the edge of a firm bench or chair and rest your hands on the edge of the seat by your sides. Place your feet together about a foot to a foot and a half in front of the seat so your knees are bent at 90 degrees.

Then move your bottom off the seat, hold yourself up with your hands, and lower your body toward the floor until your elbows are bent at a 90-degree angle. Hold for five seconds then slowly raise your body and straighten your arms until you’re seated again. Repeat. Or use the dip bar at the gym with your trainer’s assistance.

Backward Triceps Extender

Strengthen and tone the back of your upper arms with the triceps extender. In standing position, hold a five-pound dumbbell in your left hand. (Increase the weight if needed.) Step forward about a foot and a half with your right foot and lean your upper body forward. Bend your knees and rest your right hand on your right thigh. Keep your left arm next to your torso and bend your elbow to a 45-degree angle. Slowly extend your left arm straight behind you, hold for five seconds, and then bend your arm again. Repeat and switch sides.

Thumbs Down

You may not feel a work out from this exercise until it’s repeated several times so try doing as many as you can in one minute to feel the burn.

Place your feet in a wide stance, toes pointed out. Stand straight and keep your chin up. Extend both arms out to either side and put your hand in “thumbs up” position. Rotate your thumbs into a “thumbs down” position and lower your arms until your thumbs meet in the middle. In one sweeping motion, raise your arms back up to each side as high as you can. Keep sweeping down and up as many times as you can in a minute.

Plank Switch-Out

A fifth way to banish underarm flab is with the plank. Get in the traditional plank position on the floor by holding your body up on your hands and toes, keeping your back flat and your body in a straight line. Then lower your body and support yourself on your toes and elbows. Go back to your hands, and repeat.