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The Best Pieces Of Gym Equipment For Building Muscle

When it comes to physical fitness there are several different goals that you can take as your own. The two most popular goals when it comes to physical fitness are either to lose weight or to build muscle. While it is possible for certain people to do both at the same time under certain circumstances typically you will need to choose one or the other. Your diet and exercise regimen will vary depending on which goal you select. Let’s take a quick look at the best piece of gym equipment you can get if you are trying to increase your overall muscle mass.

 Squat Rack

A good squat rack is probably the single piece of equipment that you should own if you had to choose only one. This is because it is one of the most versatile if not the most versatile piece of equipment in any gym. Of course, it is primarily used for exercises that target the legs, but it can be used for a wide variety of exercises. Make sure that you get one that has an adjustable height for the bar that way all you will need to do is get a bench to switch from working out your legs to working out your arms instead of getting an entirely new piece of equipment. Squats themselves are important for your lower body but they also can help to strengthen your back and your core as it works to keep your torso stable during the exercise.

 Bench Press

The bench press is probably the most iconic piece of gym equipment in the world. No matter what culture you hail from there is a good chance that you will instantly recognize a bench press when you see one. This is due to how beneficial it can be to the development of strength and muscle mass in your upper body, and particularly in the chest region.

 Shoulder Press

While the bench press is certainly great for developing chest strength it can leave your deltoids a little undeveloped particularly on your anterior and lateral sides. If you are able to get a shoulder press this will help you to shore up those weak points without necessarily breaking the bank.

 Lat Pulldown

The real benefit of a lat pulldown machine in comparison to a simple pull-up bar is the ability to control their level of resistance that you are using to train your latissimus dorsi muscles. The muscles of the back are often overlooked when compared to the muscles on the front of your body. This can lead to uneven development and should be rectified by training the back at least once a week with something like a lat pulldown bar.

Four Easy Ways to Get Roaches Out of Your Home

Roaches are the most common household pest in America. That’s not surprising, considering there are more than 4,000 types of roaches. It’s also not surprising that no one wants a roach infestation in their home.

One of the best ways to eliminate a roach problem is to get help from a pest control service. But there are also things you can try before the pest control service pays a visit.

  1. Look for the Root of the Problem

A good first step is to search for the root of your roach infestation problem. If you find the source of the infestation, you’ll have a better chance of eliminating the problem.

Grab a flashlight and look for areas high in roach activity. You might want to look under sinks, behind the refrigerator, inside bathroom and bedroom closets, and inside kitchen cabinets.

After you’ve found possible trouble spots, get a few roach glue strips. Place the strips in the suspected problem areas. After about a week, check the strips to see which ones show the most roach activity. You’ll then know which areas need the most attention.

  1. Use Caulk to Seal Roach Entry Points

Traps will help catch roaches that are already inside your home. But the traps won’t prevent new roaches from entering. To keep roaches outside, use caulk to seal likely entry points.

Entry points include areas such as gaps between tile or walls, small cracks and crevices along walls, and entry holes near doors. Openings around kitchen and bathroom pipes can serve as an entry as well.

  1. Use Bait to Poison Roaches

Gel bait is convenient because it doesn’t pollute the air. The bait is made of a gel that poisons roaches. You can apply the gel under baseboards, inside crevices and cracks, and in other small areas that attract roaches.

Bait stations are sometimes effective as well. These stations have poison bait inside. Roaches enter the bait station, eat the bait, and then die from the poison.

The benefit is that poisoned roaches usually survive long enough to carry the poison back to the nest. The dead roach is eaten by other roaches, thereby passing the poison on to the living roaches.

Glue traps are also an option. But glue traps don’t contain any poison. The glue traps simply cause the roach to become stuck until it dies.

  1. Boric Acid

Boric acid is a common ingredient in products such as toothpaste and washing powder. It’s practically harmless for humans and pets but is a well-known roach killer.

You simply sprinkle the boric acid in areas affected by roaches. It’s best to keep it away from areas where children and pets play. Boric acid can kill roaches, but it works best with other methods.

Getting Help from a Professional

Getting help from a professional pest control service, such as pest control Randwick, is possibly the fastest way to eliminate your roach problem. A pest control service will have the best products for fighting roaches. And you’ll save the time and money associated with trying to do everything yourself.

Easy tips to follow for effectively losing weight

If you are tired of being the size you are, and looking for ways to effectively lose weight, these tips will get you started on that path.


Cutting calories — Reducing the number of calories you eat is mandatory if you want to lose weight. After all, you will not lose much weight by eating the same and just increasing the amount of time you exercise.

Start by cutting down the calories you eat by 10% for the first week, then an additional 10% the following week. Once you can get down to eating 1,500 calories a day or less, you will start to notice the pounds falling away. You can also sign up for an online weight loss program that coaches you through this process.


Exercise — Even though you will not lose much weight by just adding exercise to your lifetyle, if combined with a calorie controlled diet, you can expect to begin to drop the weight.

Start by implementing a daily exercise program for an hour every day. You can swim, speed walk, run, do judo, play tennis or do anything else that will raise your heart rate and begin to burn calories.

Do this seven days a week for the first two weeks, then cut back to six days a week from then on. Combine this with calorie counting every time you eat and your weight will slowly begin to go down.


Organic whole foods — Make sure you eat as many organic whole foods as possible, and stay away from processed foods entirely if you are trying to lose weight.

Most processed foods have added fat and sugar that is not found in their natural versions. They also contain chemicals, additives and other things not found in whole foods and are generally lacking in good nutrition.

Avoid processed foods and fill up on fruits and vegetables and you will not only notice weight loss but also have more energy.


Drink water and herbal teas — Many people trying to lose weight do not realize how many calories they are consuming by drinking soda, bottled drinks, fruit shakes and coffee.

Just a couple of cups of coffee with milk and sugar, a coke and a fruit shake can add over 800 calories a day to your diet. Calories you could be eating in healthy foods instead of wasting on drinks.

Eliminate all high calorie, sugary drinks from your diet and watch the pounds begin to drop off. This is particularly true if you substitute at least six glasses of water a day along with several cups of herbal tea.

Adding green tea to your diet is also a wonderful and very healthy way to lose weight as it not only adds needed antioxidants to your diet, it also speeds up your metabolism.

For more scientific weight loss tips, you should check out the video below. As they like to say: “dieting ain’t rocket science” 🙂

Why are home teeth whitening products better than professional whitening services?

Many people who have their teeth whitened automatically go with a professional whitening service. When they realize how much they spent, and that they could usually get the same results with a home teeth whitening product, many of them are shocked.

If you are considering having your teeth whitened, here are a few reasons to go with a home teeth whitening product, like dentway, you may not have known about.

The cost of home whitening versus a dental clinic — The cost of having your teeth whitened in a dental clinic is astronomical compared to the cost of doing it yourself at home.

You can whiten your own teeth for less than $25 whereas, if you decide to go to a dental clinic for the treatment, you will end up paying hundreds of dollars more.

The convenience of home whitening — One of the big reasons people like to whiten their own teeth at home is the convenience involved in doing so.

It only takes about 15 minutes per treatment, and you can do small jobs around the house while the whitening gel goes to work. You can also whiten your teeth on a weekend, early in the morning and late at night. Not anything you could do if you went to a dental clinic instead.

Compare that to the many hours you will spend driving backwards and forwards to a dental clinic, and you will never consider using professional whitening services again.

Home kits are less harsh on your teeth — Dental clinics use much harsher chemicals when they whiten your teeth. They tell you they can do this as they are monitoring the treatment as it is taking place. The problem is they are not monitoring the aftereffects.

Some people end up with badly damaged teeth when they go to a dental clinic for teeth whitening. With home kits, however, this is far less likely to happen due to the chemicals in the whitening gel being much milder.

Yes, this may mean you have to whiten your teeth two or three times to get the same results as from a professional whitening service. When you consider it is less likely to permanently damage the enamel on your teeth, however, you will realize what a better option it can be.

Buying home teeth whitening products — These can be bought online and offline nowadays, and at prices you will have a struggle to believe.

In many cases, you will find home whitening kits that come with the gel and the teeth guard for less than $20.

At that price, you can afford to keep your teeth permanently white rather than having to save up a few hundred dollars before you can afford to pay for a dentist to whiten them again.

Top 3 reasons to go to a medical spa

Multiple Procedures In One Place

When you have a desire to check out a spa area you are going want to go to one that offers a multitude of different services. It is easier when you do not have to leave and run around town for multiple appointments if you can get sculpting, waxing and exfoliating treatments all in one place. You want to have the opportunity to treat yourself to a number of different things when you finally take the time to pamper yourself. This is why people go to a medical spa. You have a better chance of getting your life together when you have multiple things in one area.

A large majority of people that come to a spa may have no idea about what they actually want. It is good to have a medical spa at your disposal because this gives you the ability to choose. You can learn about the different services and get different things done all in one place. There may be services that you do not know much about, but a medical spa can give you a better outlook on the services that can help you restore your youthful appearance.

Look and Feel Your Best

If you want to look and feel your best you need to have the medical spa services that can help you boost your confidence. If you want to start removing dead skin you are probably going to need some professionals that can help you remove the dead skin. This is something that can be done with dermaplaning. This is considered more of a thorough cleanse. That is what you need to pay attention to this if you are serious about cleaning.

There are also things like cool sculpting that can help you get rid of fat. The concept of this non-invasive surgery is attractive because it does not require any type of surgery procedure. Things like this can really help you feel your best when you leave that spa, and that is reason that the medical spa is so important.

Fighting The Skin Care Batter Becomes Easier With Knowledge

As you get older you will realize that it is going to be crucial to get with professionals for things like skin tightening and medical peels. If you have saggy skin and bags under your eyes you are going want to reach out to someone that can help you. It may be surprising for you to learn that the peels that you put on your face during your facials can strengthen your skin and make you look as radiant when you have completed the treatment.

You could go to stores and buy a ton of over the counter products for things like acne and weight loss, but going to an Ethos Spa is going to be more cost efficient in the end. Other things like microneedling and brow tinting can be done with ease all in one spot. Things like skin tightening and laser skin resurfacing can help you live your best life.

When should you consider consulting a spine specialist?

Dealing with back pain by itself is difficult enough, but many people also suffer from issues related to nerves surrounding the spine and connected muscles. If you are one of those people who must go through multiple issues at once and not just back pain, surgery may be necessary. The bad news is that, if left untreated, chronic back pain can cause harm physically and emotionally robbing you of your ability to function effectively and lead a good life. The good news is that countless people who have undergone surgery for chronic back pain have faced down all of their symptoms and come out successfully.

Now the big question to be asked here is: when should you consider surgery as an option? The answer is, it depends on your health condition and severity of the symptoms associated with spinal injury or deformity. As such, most doctors don’t recommend surgery for mild pain because there is always risk associated with any surgery. In general, you should consider surgery when the benefits of going under the knife outweighs the risks involved.

It is normal to experience back pain or lose some of the mobility when your body ages. However, if your pain is so unbearable that it is keeping you from doing your daily chores or enjoying life as it is, there may be something else going on inside your body. These issues can be resolved with surgery or other relevant treatment options suggested by your treating physician. Chronic back pain or spinal issue is not simply a case of mild back pain added twice; it is one multiplied multiple times. This makes the pain worse and takes a toll on your quality of life. In essence, if you have tried other nonsurgical approach to curing your pain and the condition seems to get worse by time, surgery may help.

A good physician or surgeon who can treat back pain or perform surgery have all the time and patience in presenting to you the best available options. Make informed decision when choosing one treatment plan over another. Most surgeons try to avoid surgery as much as possible and only perform it when no other options are viable. Additionally, surgery may be necessary if your condition is worsening rather than you feeling better after one or more treatments. For instance, osteoporosis is a progressive spinal condition that tend to worsen overtime. Your treating surgeon will monitor your condition over a period of a year before prescribing surgery. Check out Joshua S. Rovner, MD – Progressive Spine & Orthopaedics for more information.

Note that surgery is inevitable for certain spinal conditions. Many spinal deformities such as kyphosis and scoliosis, although can be cured at an early stage, may require surgery later. Another reason to undergo surgery for spine is if there is a problem with nerves surrounding the spine. If this is the case, and it is left untreated, you may end up disabled. Symptoms such as numbness in any part of the body, failing organ, inconsistency in bladder and bowel movement should be brought to the attention of the treating physician immediately.

Search Engine Optimization Benefits for Plastic Surgeons

3 Benefits of SEO for Plastic Surgeons

Search engine optimization is one of the most critical forms of digital marketing. It is what allows plastic surgeons to be seen in the search engines, such as Google and Bing. All of the search engines use complex algorithms to determine what websites they will show in search engine result pages when specific keywords are used. If you’re a plastic surgeon and someone is searching for you, it’s important that you’re focusing on search engine optimization for plastic surgery practices. The benefits are numerous.


Gain Visibility

One of the most obvious benefits of SEO is that you will gain visibility. Depending on where you’re practicing, you may have a lot of competition. You need to be visible so that potential patients know about your practice. Many people rely on search engines to help them find doctors, restaurants, and more. If they cannot find you, they’ll go to one of the other plastic surgeons in town.

Visibility is necessary to gain new business. Otherwise, you will have to rely on other ways to obtain patients, which can be more difficult (and more expensive).

There are some great youtube videos to help you with some of the basics.

Establish Trust

Patients want to trust the doctors that they work with. As a plastic surgeon, your goal is to instill a level of trust in all of the people who will become patients. One of the ways to do this is by establishing trust with search engine optimization.


If you show up organically in a search engine result, people will be more likely to trust you. That’s because they trust the algorithms. They know that you have to have positive sentiment about you online and that you offer the specialty that they are looking for. You cannot establish that level of trust using other marketing methods.


Embrace Affordable Marketing

SEO is considered one of the most affordable forms of marketing. In order to be search engine optimized, you need a lot of content online. This should be “optimized” content that is based on keyword research. Your website content, blogs, and social media content should all be optimized with these keywords. Further, you want to employ backlinks, utilize local directories, and more. When you have all of these things in place, it’s then important to maintain it all.


Other forms of marketing can become extremely expensive. If you have ever run a social media campaign or used PPC (pay-per-click) marketing, you know that some campaigns can cost thousands of dollars without yielding the return on investment that you would like to see. SEO is different. It allows you to get the visibility in search engines, which is where most people begin their search for plastic surgeons or anything else.


If you’re a plastic surgeon, you rely on getting new patients to grow your practice. Patients find who they are going to work with by going to the search engines. If you’re not on the first or second page of results, you’re invisible. Search engine optimization offers you the benefits needed to be a more successful plastic surgeon.

How to Achieve Your Fitness Plans

It is the season once again for making resolutions and achieving a healthy body is a typical post-holiday commitment you usually make.  But why is it so difficult to make a go of it?  There are so many excuses to think of and your list is longer than Santa’s.

Well, this time could be different.  Try approaching your fitness resolution using a more systematic and doable plan.  Here’s how to go about it.

Set your goals in detail

You won’t get anywhere near a fit body when your goal is as vague as “I want to shed fat”.   This is a broad statement coming from a person who appears non-committal.  You must state exactly how you envision yourself.  Determine your ideal weight and know how many pounds you should shed.  Also, plan how you are going to do it.  With these in mind, you may rephrase your earlier goal to “I will shed one pound weekly for the first two weeks, and two pounds weekly for the remaining eight weeks.  I will eat vegetables and whole grains for lunch and snack only with fruits and vegetables’.

Set realistic goals

Some people set goals that they can hardly achieve. It is better to set small, attainable goals than a grand one that will forever remain a dream.   Do not compromise your health by setting goals like losing one pound per day.  If you are setting the bar too high, you might end up failing or worse, hurting yourself.  Hire a good trainer if you have some money to spare for outside help.

Prioritize your interest

The goals you make should be relevant to you, your interests, and your lifestyle. Choose what is really important to you.  Don’t choose kickboxing just because your best friend is into it.  Sign up for a triathlon if you really enjoy it.  You won’t need any motivation because your heart is into it.

Set a time frame

Ask yourself when you want to accomplish your fitness goal. Setting an actual date will help you get motivated some more towards that finish line.  You will be able to focus because there is a date dangling in the horizon.

Always keep in mind that it’s easier to achieve a fitness goal if you have a plan that’s detailed, realistic, and attainable.