TOP 25 MOTIVATIONAL FITNESS QUOTES

1. Strive for progress, not perfection.
-Unknown

 

2. You want me to do something... tell me I can't do it.
-Maya Angelou

 

3. You miss 100% of the shots you don't take.
-Wayne Gretzky

 

4. If you don’t make mistakes, you aren’t really trying.
-Unknown

 

5. You live longer once you realize that any time spent being unhappy is wasted.
-Ruth E. Renkl

 

6. Strength does not come from physical capacity. It comes from an indomitable will.
-Mahatma Gandhi

 

7. Motivation will almost always beat mere talent.
-Norman R. Augustine

 

8. I'd rather be a failure at something I enjoy than a success at something I hate.
-George Burns

 

9. Energy and persistence conquer all things.
-Benjamin Franklin

 

10. Nothing great was ever achieved without enthusiasm.
-Ralph Waldo Emerson

 

11. No act of kindness, however small, is ever wasted.
-Aesop

12. Insanity: doing the same thing over and over again and expecting different results.
-Albert Einstein

 

13. Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-Lou Holtz

 

14. Motivation is what gets you started. Habit is what keeps you going.
-Jim Ryan

 

15. I've missed more than 9,000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan

 

16. Fear is what stops you... courages is what keeps you going.
-Unknown

 

17. The finish line is just the beginning of a whole new race.
-Unknown

 

18. The difference between a goal and a dream is a deadline.
-Steve Smith

 

19. Just do it.™ -Nike

 

20. In seeking happiness for others, you find it for yourself.
-Anonymous

 

21. The secret of getting ahead is getting started.
-Mark Twain

 

22. It's not who you are that holds you back, it’s who you think you’re not.
-Anonymous

 

23. Luck is a matter of preparation meeting opportunity.
-Oprah Winfrey

 

24. It's never too late to become what you might have been.
-George Eliot

 

25. Clear your mind of can’t.
-Samuel Johnson

LOSE THOSE FLABBY ARMS 2!!!

Chair Dips: dips are another common exercise that help develop the triceps, while also working the pectorals and major shoulder muscles. All you need to perform this exercise is an exercise bench or step, though a kitchen chair will also work just fine.

To perform a basic bench dip:

1. Sit up straight on the edge of the bench or chair, extending your legs in front of you and planting you feet firmly on the ground.
2. Firmly grip the edge of the bench or chair, with your fingers facing downwards. Slowly slide your body off the bench, without moving your legs.
3. Slowly lower your body towards the floor, keeping your back straight, until your arms from a 90 degree angle.
4. Push your body back to the original starting position. You have now completed one repetition.

Variations: To increase the difficulty of the bench dip, try propping your feet up on a second exercise bench or chair.

Old school arm circles. Arm circles are a great, easy exercise that can be performed anytime, anywhere, making them a great exercise option for beginners. Arm circles help to tone both your biceps and triceps, while also strengthening the back and shoulders.

To do arm circles:

1. Stand with your feet about a shoulder width apart and extend your arms straight out to the sides, so they’re in line with your shoulders.
2. Begin rotating your arms forward in small, circular motions, without moving your wrists or elbows.
3. After about 20 circles, change direction and begin rotating your arms backwards.

Variations: To increase the intensity of the arm circles, you can rotate your arms faster or use hand weights that are light enough to allow you to do 8-10 rotations.

Targeted bicep curls. Bicep curls are one of the most basic weight lifting exercises, which help you to build arm strength and look good in short sleeves. Bicep curls target the three bicep muscles which control the flexing of your elbow.

To do bicep curls, you will need a set of dumbbell that weigh between 5 and 15 pounds each.

1. Hold a dumbbell in each hand and stand up straight with your feet hip width apart.
2. Let your arms hang relaxed at your sides, with your palms facing forward.
3. With your elbows held at your hip bones, slowly raise both weights until your forearms touch your chest.
4. Slowly lower the weights back into the starting position, maintaining tension in your biceps. Make an effort to maintain good posture at all times, with your back straight and stomach pulled in.

Variations: If you are performing this exercise at your local gym, look for an arm-curl machine which will target the exact same muscles as the dumbbells. If you’re doing the exercises at home for the first time, you can also use a standard 15 oz can of beans or peas to perform this exercise.

RICK ROSS LOSES OVER 50KG'S

Culled from Blackdoctor.org

Ross mentioned that his secret to losing the weight was Crossfit. A year ago, Rick Ross collaborated with Reebok and endorsed the company, which advocates fitness, circuit training and health. It seemed a little weird that Ross was the face behind the fitness brand at the time, but the deal really paid off.

He’s not stopping there, though. According to an interview with Tim Westwood in London, Ross made a huge change in his eating habits as well.

You know, the most I used to do for exercise was stand up to count the money, you know what I’m saying? But now, they, you know, they give me fruit to eat. I forgot what fruit, you know, tasted like. I eat pears now and s–t like that.

It’s safe to say that if Rick takes off his shirt at the next show, fans will be surprised to see what’s underneath!

BODY SCULPTURES

These individuals have sculpted muscle into works of art, building strength and athleticism at the same time.

 

Moorea Wolfe

This fantastic looking girl from Arizona has been training and competing in bodybuilding since the early 2000’s, having started at age 19. She started out dancing and competing in gymnastics before she moved on to fitness competitions. On top of her competitive career she has also worked as a personal trainer.

 

 

Born and raised in Nairobi Kenya, Jane Mukami is probably the sexiest female body builder in Kenya. Currently residing in Atlanta, Jane also known as ’fitkenyangirl’ could be pass for a model with her sexy and trim shape.

 

Charlize Theron












 

 

9 THINGS RICH PEOPLE DO DIFFERENTLY EACH DAY

What you do today matters. In fact, your daily habits may be a major determinant of your wealth.

 

"The metaphor I like is the avalanche," says Thomas Corley, the author of "Rich Habits: The Daily Success Habits Of Wealthy Individuals." "These habits are like snowflakes — they build up, and then you have an avalanche of success."

 

Corley spent five years studying the lives of both rich people (defined as having an annual income of $160,000 or more and a liquid net worth of $3.2 million or more) and poor people (defined as having an annual income of $35,000 or less and a liquid net worth of $5,000 or less).

 

He managed to segment out what he calls "rich habits" and "poverty habits," meaning the tendencies of those who fit in each group. But, Corley explains, everyone has some rich habits and some poverty habits. "The key is to get more than 50% to be rich habits," he says.

 

And what are those rich habits that are so influential? Here are a few:

 

1. Rich people always keep their goals in sight.
"I focus on my goals every day."
Rich people who agree: 62%
Poor people who agree: 6%

 

Not only do wealthy people set annual and monthly goals, but 67% of them put those goals in writing. "It blew me away," says Corley. "I thought a goal was a broad objective, but the wealthy said a wish is not a goal." A goal is only a goal, he says, if it has two things: It's achievable, and there's a physical action you can take to pursue it.

 

2. And they know what needs to be done today.
"I maintain a daily to-do list."
Rich people who agree: 81%
Poor people who agree: 19%

 

Not only do the wealthy keep to-do lists, but 67% of them complete 70% or more of those listed tasks each day.

 

3. They don't watch TV.

"I watch TV one hour or less per day."
Rich people who agree: 67%
Poor people who agree: 23%

 

Similarly, only 6% of the wealthy watch reality shows, compared to 78% of the poor. "The common variable among the wealthy is how they make productive use of their time," explains Corley. "They wealthy are not avoiding watching TV because they have some superior human discipline or willpower. They just don't think about watching much TV because they are engaged in some other habitual daily behavior — reading."

 

4. They read … but not for fun.
"I love reading."
Rich people who agree: 86%
Poor people who agree: 26%

 

Sure, rich people love reading, but they favor nonfiction — in particular, self-improvement books. "The rich are voracious readers on how to improve themselves," says Corley. In fact, 88% of them read for self-improvement for 30 minutes each day, compared to 2% of poor people.

 

5. Plus, they're big into audio books.
"I listen to audio books during the commute to work."
Rich people who agree: 63%
Poor people who agree: 5%

 

Even if you aren't into audiobooks, you can make the most of your commute with any of these commute-friendly self-improvement activities.

 

6. They make a point of going above and beyond at the office.
"I do more than my job requires."
Rich people who agree: 81%
Poor people who agree: 17%

 

It's worth noting that while 86% of rich people (compared to 43% of poor) work an average of 50 or more hours a week, only 6% of the wealthy people surveyed found themselves unhappy because of work.

 

7. They aren't hoping to win the jackpot.
"I play the lottery regularly."
Rich people who agree: 6%
Poor people who agree: 77%

 

That's not to say that the wealthy are always playing it safe with their money. "Most of these people were business owners who put their own money on the table and took financial risks," explains Corley. "People like this aren't afraid to take risks."

 

8. They watch their waistline.
"I count calories every day."
Rich people who agree: 57%
Poor people who agree: 5%

 

Wealthy people value their health, says Corley. "One of the individuals in my study was about 68 and worth about $78 million. I asked why he didn't retire, and he looked at me like I was from Mars. He said, 'I've spent the last 45 years exercising every single day and watching what I eat because I knew the end of my career would be my biggest earning years.' If he can extend his career four to five years beyond everyone else, that's about $7 million for him."

 

9. And they take care of their smiles.
"I floss every day."
Rich people who agree: 62%
Poor people who agree: 16%

GYM BELLE: GINA CARANO

 

 

The name Gina Carano may not ring any bells - unless you're an MMA enthusiast, in which case she's a household name. But if you've watched Fast and Furious 6, then you would recognise her as Agent Riley, the really hot female FBI officer who betrayed Agent Hobbs (The Rock).

 

 

Carano, 31, a former stunt professional on the TV game show "American Gladiators," was ranked among the top mixed martial arts fighters in the world before she retired to work in Hollywood. Her breakthrough: a starring role in the Steven Soderbergh-directed 2011 thriller "Haywire."

 

At the age of 21 Gina began training in Muay Thai, a form of Kickboxing, with Master Toddy at the suggestion of then boyfriend Kevin Ross. In pursuit of a life-changing experience he ended up at a local Las Vegas Muay Thai Gym and she tagged along. A trainer approached her, telling her point blank that she was fat and needed to lose weight. She weighed around 175 lbs. and had no direction at that point in her life. She began training and became addicted. Master Toddy saw potential in the way Gina handled herself. She took naturally to fighting with strong punches, deadly elbows and knees, a impressive overhand right, and rib-cracking hard kicks. Immersing herself completely in the sport, she advanced quickly. Months later she found herself in a "fight club" situation in San Francisco where she took on any female fighter plopped down in front of her. Since then she hasn't looked back.Her Muay Thai career is comprised of an impressive 12 wins, 1 loss, and 1 draw and she becomes the first American woman to win a title in Thailand. Classified by the Unified Women's MMA Rankings as the third best 145 lb (66 kg.) female fighter in the world, her current MMA record stands at 7 wins and 1 loss.

 

Gina is engaged to Henry Cavill (Aka Superman) Henry and Gina are the epitome of fitness in the realm of entertainment. Both have physically fit features, stays active and a herald a lifestyle that could apply for fitness models.

 

 

 

THE EVOLUTION OF FLAVOUR

He is the uncrowned king of Highlife music.

 

 

As an exponent of the hip-hop/highlife movement, Chinedu Okoli aka Flavour N'abania is a force to be reckoned with in the Nigerian music industry. However, our interest in this talented superstar lies in his transfiguration from skinny musician to musical Sex symbol. 

 

Apparently someone told him to hit the gym. 

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FOR THE LADIES: SEXIEST NIGERIAN MUSICIANS

A lady told me over the weekend that the content in LM was biased towards men, in recognition of this, I'm going to

 

Peter of P-Square

Full frontal

 

D' Prince