Training your Brain to Like the Exercise

We all know that we should make exercise a part of our lifestyle, however, most of us don’t have the willpower to power through the pain and sweat. Lucky individuals who have been exercising regularly actually think of exercise as a way to relieving stress and feeling better.

Unfortunately, the majority of us do not find exercise fun at all, in fact, it is something we dread and churn up excuses to avoid. For the betterment of your health, you should make exercise a part of daily life. If you are struggling to enjoy it then make changes that will make it a pleasurable experience.

Here are some ways you can train your brain to be more open to exercise:

  • Find a workout that you enjoy

Workouts are different for everyone. Some fitness freaks get a kick out of an intense workout, someone who’s a beginner or is just not fond of working out will hate a CrossFit workout for example.

People who don’t like the idea of pushing themselves too hard at the gym should search for workouts of moderate intensity. Rigorous workouts at the gym can be intimidating and you’re likely to bring up excuses to avoid the gym altogether.

Unless you have to lose lots of weight, you may not have to spend many hours at the gym every day. Someone of good health and of weight can remain healthy by doing workouts such as aerobics, Zumba and even swimming. If you get overwhelmed with the idea of going to the gym, try going to an outdoors Yoga class instead, you might find the atmosphere more calming.

  • Go with a friend

You have your very own cheerleader when you head to the gym with a friend. Going to the gym feels like less work when you’re meeting a friend there, it just feels like hangout with a friend. Studies suggest that those who work out with partners tend to exercise more than those who work out by themselves. Having a friend around gives you that extra push to keep you going.

When you exercise with a friend you have someone to share your progress with. If you decide on goals in advance such as trimming an inch off your waist or dropping a number of pounds, you’ll do a better job at achieving them when you have a friend to workout with.

Lastly, you’ll be willing to try new workouts when you have the support of a friend. You may be hesitant to try Latin Dance workout on your own but may be more willing if you’re friend agrees to do it with you.

  • Dress up for it

Buy yourself proper active-wear for your workouts. Your brain automatically is more willing to work out when you are dressed appropriately. A study published in the Journal of Experimental Social Psychology found that clothes impact behavior and attitude because of what they symbolize. Without you realizing it, your brain makes a slight shift based on the clothes you wear.

According to experts, you should perform better when in the gym when you are dressed in functional activewear. Sports psychologist Dr. Johnathan Fader claims that when you are in proper active-wear, you feel more confident in your abilities.

  • Workout at home

For non-exercisers, going to the gym can be taxing so instead of going to the gym, follow a workout routine at home instead. Dedicate an hour to exercise every day. You can choose to do this while watching your favorite TV series, blasting to the music of your choice or any other way you find comfortable. The idea is to make exercising more comfortable for yourself.

There are various exercises you can do at home, including aerobics and even strength training. You can choose to spend some cash on exercise machines like a treadmill or elliptical. If you aren’t willing to spend money then you can follow intense workouts at home using stability and medicine balls as well.

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Trending Tastes: The pressure cooker is back

Pressure cooking has been around for a long time now. The earliest models of pressure cookers came with a list of defects that somehow discouraged people from using them for so long. However, the trend has been changing drastically and the modern pressure cooker can easily pass as the best way to cook your meals. I don’t know about you but I am a plug and play kind of person who likes everything working in a flash. You can imagine my excitement when I came across the pressure cooker for the first time.

How does it work?

The pressure cooker works on a very simple principle. It comes with a valve that is used to control the steam pressure inside the pot. When the pot is subjected to heat, the liquid inside of the pot forms steam which raises the pressure inside the pot, hence the name pressure cooker. The pressure has two main effects. First, it raises the water’s boiling point. When cooking groceries or any other food, the water can only heat up to the water’s boiling point which is 100 degrees. However, the steam’s pressure raises the boiling point of water up to highs of about 150 degrees Celsius. This has the effect of cooking the food faster than when boiling water with conventional means. Secondly, the high pressure forces moisture into the food which also makes the food cook faster. But in addition to that, the moisture also helps foods to cook well since it goes deeper into foods such as meat.

The extreme pressure also has another advantage; it promotes caramelization and browning of food. This leads to high flavor in foods cooked with a pressure cooker. It is impossible to retain all the flavors in foods when cooking through boiling.

pressure cooker on kitchen counter top

What can you cook with a pressure cooker?

Pressure cooker can be used to cook just about anything. And also use best stainless steel cookware. You can use it to cook rice, beef, and potatoes and so on. It can be used for tougher food items like meat since it softens them faster and the food cooks well. It is a most preferred method of coking meat because of its tenderizing effects. However, even though it is used for every other food, most people prefer using it for beans, potatoes and vegetables.

Challenges of a pressure cooker

Like all things electrical, a pressure cooker comes with its own challenges. To begin with, you have to wait for a certain period of time for the pot to heat up before putting your food inside. Then the food has to be cooked at a certain pressure for a certain period of time. Most pressure cookers come with charts that give directions on the amount of time each food should take when cooking. However, once you get used to it, you will not have a problem with this. One thing about pressure cookers is that once you start cooking food, you cannot open the lid to see how the food is cooking or even to taste it. So you must rely on your judgement as much as you trust the cooker to deliver.

pressure cooker on kitchen counter

All in all, the pressure cooker is worth all the effort and so much more. Besides its efficiency, the cooker is fast and saves you a lot in terms of energy and money.

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5 ways to reach your fitness goals and stay healthy

Many of us desperately want to improve how our bodies look but find ourselves unable to realize those goals. We either find it too hard to be consistent with a workout plan or just end up losing interest mid-way and hence never succeed at fulfilling our aims.

The underlying reason behind all these obstacles is truly a lack of preparedness. Even if you deeply want to get leaner or become more muscular, you won’t be able to go far if you don’t spend time understanding how the mind works.

Bringing about a significant change in one’s body is a long process; one that requires constant supervision, restraint and dedication. However, human beings tend to fall prey to the voice inside their heads that tells them to put off gym for other more urgent engagements only to completely lose track of their purpose.

Though this voice may seem as our voice of reason, it is actually nothing more than a camouflaged aversion to change and lack of motivation. So, how can you overcome these barriers? Here we’ve outlined 5 ways you can ensure that you reach your fitness goals and stay healthy.

  1. Begin with the end in mind

When it comes to enhancing yourself physically, it is imperative that you have a clear understanding of where you currently stand and where you would like to see yourself in the future.

For example, it is crucial that you find out if your body has an excess amount of fat, a disproportionate BMI, or lacks lean muscle mass, etc. because then you can take the next step.

The next step is to identify a SMART (specific, measurable, attainable, realistic and time-bound) fitness goal. Why? Because many a times, owing to a strong urge to alter our bodies, we resort to aiming for herculean and ambiguous targets.

These unspecified and unrealistic goals not only trigger misdirected efforts but also lead to frustration when things don’t work out as planned. People also resort to unhealthy means like steroids or crash diets.

So, when you decide to change yourself for the better, make sure that your fitness goals possess all the characteristics mentioned above. Only then will you be able to stay healthy and remain fit for life. Here are some examples of SMART fitness goals:

  1. I’m going to shed 5 lbs. in the next 6 months.
  2. I need to put on 2 kilos every month for 5 months so that I reach a healthy BMI.
  3. I need to add 2 inches to my shoulders in the next 2 months.

Improving physical appearance is a long process and requires you to be disciplined and consistent in your efforts to see visible results. Think deeply about your motivation behind the whole endeavor to fuel your efforts.

  1. Map out a plan and execute it

Once you know exactly what you’re in pursuit of, invest time and energy in carving out a clear path towards your goal. An important thing to remember here is that there are no shortcuts when it comes to re-shaping your body.

Yes, you can use artificial means to improve your appearance but the results will soon fade away, doing your body more harm than good.

A smart way to start is by altering your eating habits, incorporating physical exercises and steering clear of unhealthy activities like smoking or alcohol that nullify the effect of your efforts.

Switching to a healthy lifestyle is essential if you want to achieve sound health and that perfectly carved body.

When you understand the activities that you need to perform to reach your goals, put them into an action plan whereby you incorporate these activities into your daily/ weekly routine.

Then, come up with ways to overcome innate human tendencies that will inevitably and subtly try to derail you from this path.

Share your plans with your family and friends so that they push and motivate you to achieve them. Write your plan down and put it somewhere you can see it frequently so that you are regularly reminded of your purpose.

Research proves that goals that are written down have greater chances of being accomplished.

In certain instances you will find yourself unable to go to the gym or prepare a meal for yourself. I advise that you prepare for such situations beforehand by devising a workout plan that you can do at home or during lunch breaks. Along with nutritious meals, you should also keep supplements with you as they will help you reach your fitness goals.

  1. Increase your intake of fluids

Whether you are working out to lose or put on weight, increase muscle mass or enhance body shape, your body will sweat causing you to lose vital minerals and nutrients. For this reason, it is important that you replenish these nutrients and minerals by increasing your fluid intake by consuming plenty of water, coconut water and sports drinks that are packed with electrolytes.

A good concoction is a mixture of water and coconut water that is refreshing, hydrating and provides your body with essential nutrients. A way of ensuring that you consume adequate amounts of water on a daily basis is to calculate your body’s requirement by dividing your current weight in half; this will give you the number of ounces of water you need to be fully hydrated.

  1. Handle your cravings

Cravings undo the benefits of fitness plans and hence need to be kept at bay if you wish to maintain a steady pace of improvement.

To do so, you first need to understand what cravings are. Cravings are caused due to fatigue or dehydration or are triggered by your body to indicate the deficiency of certain nutrients.

So, instead of falling prey to an untimely sugar craving, try to first analyze whether you’ve had enough sleep or not or simply down a glass of water instead. Most cravings should subside after a nap or drinking water, however, for the ones that persist you need to have a backup plan.

This plan should be the ready availability of healthy food items that will fulfill your cravings. For instance, if you’re craving a cookie, go for fruits or nuts instead, or if you feel like having chocolates, munch on a one or two squares of unsweetened dark chocolate.

  1. Don’t stick to a particular routine

Having a monotonous routine can be very boring and can make you lose the motivation that you need to reach the level of fitness you desire.

That’s why it’s best to do things differently from time to time. You can do this by cross training at the gym, which besides preventing boredom, will also challenge your body, prevent injury and provide multiple other health benefits.

You should also come up with an array of food options that are in line with your fitness aims so that you don’t get tired of consuming the same items over and over again.

These tips will ensure that you keep working hard towards your fitness goals in a healthy manner, increase self-awareness and your knowledge of health and well-being and in turn embrace an overall healthy lifestyle.

AUTHOR BIO

ABOUT Alycia Gordan

 reach your fitness goals alycia gordan guest author bioAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia

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How to Choose the Perfect Birthday Gift for the Man in Your Life

Only you know your spouse like you do. Granted, his family and his friends may understand the types of hobbies he enjoys or the types of sports he likes to play in his free time. However, as the spouse and the love of your man’s life, only you know the way to his heart.

With that in mind, you want to get him the perfect give for his birthday and you don’t want to have to guess at what the best ideas will be. For a complete list, trying to click here and get some ideas.

If those ideas don’t do it for you, here is a sure-fire way to figure out exactly what he wants wrapped up for him  this year on his special day:

1. Listen to him talk about his dreams

Sure, he comes home from a long day at work each day and settles down at dinner to tell you all about how his boss rattled his chain today. However, are you listening to him when he tells you his life goals for what he really wants to do? Are you hearing him when he speaks of, “someday?” Take a good listen to him next time he chooses to share his hopes and goals for the future and you may just get a glimpse of  what he’d love to see on his birthday list.

Here are some great places to start:

http://www.uncommongoods.com/gifts/birthday-gifts/gifts-for-him

2. Figure out what gets him excited

Sure, he has the friends over on Thursday nights to watch the games on television. Sure, they choose to sip on a few cold ones of their choice and yell at the TV. But listen carefully; when you least expect it, you may get a subtle comment about a product or service they see on a certain commercial. Listen for certain criticisms of the products and also for admiration. When you hear admiring remarks, take out a piece of paper and a pen and write it down: you may just stumble across something that he’s always wanted.

3. Ask him what he wants

Forget setting a budget and forget being practical: you can always scale down to reality once you learn what he’d really like for a gift this year. Sure, you may ask what he’d like to do most this summer and the answer may be a brand new boat. However, you could either scale down the request to include a smaller fishing boat, go in with a couple friends in regards to a time-shared typed of watercraft, or even rent him something nice for a day out on the lake. When all else fails, charter fishing boats exist as well and don’t necessarily have to be the entire deal of buying a massive speed boat! Get creative and show your man you’ve been listening to his most desirable gift ideas this year!

In addition, if you are looking for anniversary gifts for him, you can browse the list below and start taking notes on that special item to get him next year for your big day!

http://www.uncommongoods.com/gifts/anniversary-gifts/anniversary-gifts-for-him

Hopefully, those methods for finding out what your male partner would like as a gift this year are helpful to you in your search. Have other more practical or better ideas? Leave a comment below and let’s get the conversation started!

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Disney Vacation Day #9: Magic Kingdom + Mickey Mouse + Happily Ever After – He and She Fitness

This was one of our favorite park days as usual because we got to spend it at Disney’s Magic Kingdom! We were able to ride all of the mountains (Space, Splash, Big Thunder), the People Mover, Pirates of the Caribbean, and the Seven Dwarfs Mine Ride. We were also able to meet the characters we wanted (meeting Mickey Mouse was the best) and catch the new light show, “Happily Ever After” (which rocked by the way).

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Disney Vacation Day #7: Animal Kingdom + Kilamanjaro Safari + Rivers of Light – He and She Fitness

Today we hit the Animal Kingdom Park for some hot and rainy fun! We got some nice footage of the entire Kilamanjaro Safari as well as some of the animals in action! We also saw the Rivers of Light show, which was amazing, and we rode all the rides and saw all the sites!

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5 tricks to improve your stamina naturally so you bust your butt at the gym!

If you are into fitness and want to excel, stamina is one thing that you would love to work on! An increased stamina ensures that you give 100% to your workout and go an extra mile as well. As an individual who loves to exercise, a good stamina is the key to an enjoyable workout. You don’t have to be an exercise-lover to yearn for increased stamina. You might be a mom chasing your toddler all over the house! Whatever your case may be, an increased stamina is a bonus that you need!

Here are a few ways you can increase your stamina so that you can literally bust your butt and break a few of your own personal records at the gym!

Balance Your Recovery Time and Resistance!

When working out at the gym and pumping iron, you are definitely tempted to lift up heavier weights and increase the number of reps. However, this is not going to help you increase your stamina, rather this is going to tire you out quickly and may even put you off your workout!

In order to increase your stamina and endurance, it is recommended that you shorten your rest period between sets from 30-90 seconds. Use lighter weights and increase the number of repetitions. The lower the weights and shorter the recovery time, the better will be your stamina and endurance!

Always Listen to Your Body!

While it sounds tempting to work out every single day to get better and faster results, it does not work that way! Working out every day is not recommended as it is not only exhausting, but it eventually takes a toll on your body. You may start off your week with 100% intensity but without any rest day, it will eventually fall down and you will be dragging yourself to the gym without any enthusiasm.

Furthermore, your risk of muscular injury also increases if you tend to work out everyday. So in order to increase your stamina and endurance, in the long run, it is always recommended that you work out at least 3-5 days and give your body a rest in between!

Indulge in HIIT

HIIT is the latest exercise obsession and for good reason too. It not only takes 10-20 minutes to complete, but also blasts fat like anything! It is a perfect workout for individuals who are short on time but don’t want to compromise their fitness routine! However, there is a hidden benefit to it.

Regular HIIT increases your stamina and endurance. It is a simple workout where you go all out for a good 30-45 seconds and then give yourself a recovery period of 1 minute. HIIT can be incorporated in any of your workouts, including sprinting, rowing, biking, burpees, push-ups and even squats! The best thing is that you don’t need a gym to do HIIT!

Frequency and Duration of Your Workouts Matter!

Indulging in HIIT and then feeling the burn has to be one of the best things to experience. However, limiting this workout to once a week or pushing yourself to the burning point once or twice a week, is not going to help increase your stamina and endurance. Sticking to a workout routine at least 3-5 days a week and maintaining a good workout frequency is important in increasing your stamina.

You can challenge your body by changing your regular routine but, make sure you push yourself to the point of muscle burn. This ensures that you will ultimately increase your stamina!

Power of Your Mind!

Another way to increase your stamina is to use the power of your mind. Our minds are the key to either pushing our body or preventing them form reaching a goal. Before going out for your workout, standing in front of a mirror and telling yourself that you can do it, can go a long way. Keeping yourself positive and motivated can help you increase your workout stamina and help you push yourself to the max!

Increasing Your Stamina and Endurance is a Combination of Perseverance, Hard work and Determination! Make Your Workouts Enjoyable and Long-lasting with These Awesome Tips!

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Disney Vacation Day #5: Universal + Hogwarts + Diagon Alley + Harry Potter – He and She Fitness

Today was a first for us! After some post-wedding day cake admiration, we headed to Universal Studios and the Islands of Adventure for the first time. Rachael had her sights set on seeing the Harry Potter lands, so we found ourselves at Hodsmeade and Hogwarts Castle. Then, we took the Hogwarts Express over to the studios and checked out Diagon Alley!

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Best Supplements For Treating Chronic Pain

Chronic pain is a major health issue affecting many adults about 1.5 billion around the world. Factors such as older age, physical inactivity, overweight, smoking are associated with this, which is among the major causes of decreased productivity, early retirement, medical leaves, absenteeism, laziness etc. The most common supplements used for treating chronic pain worldwide are. Here I will explain this one by one.

Glucosamine and Chondroitin

Glucosamine is found naturally in fluid around joints while Chondroitin is found in cartilage around joints. Both of these supplements are found to have meaningful impact on chronic knee pain. Improvements of these supplements are reduction in stiffness, reduction in pain, reduction of swelling and continued relief after the treatment. The best source of deriving glucosamine and chondroitin is cow.

Kratom

Kratom gives you no chance to tolerate pain. Bali, Maeng Da, Borneo, White Indo, Malay, Thai, are among the best Kratom strains used for the treatment of chronic pains. Different strains work for different people. You will have to determine the perfect Kratom strain for yourself. Always start consuming Kratom with a low dose. Here is the best vendor to buy maeng da powder online.

There are three varieties of Thai, green, red, and white vein. Red vein works best for pain. If you are new to Kratom for chronic pain then green and white vein would be better for you to start.

Find more detailed information on Kratom from Redstorm Scientific, which is the best health supplements rating, analysis and reviews website. Find the best info you need on nootropics, herbs, kratom capsules buy online and other health supplements.

Omega-3 Fatty Acid

Inflammation is the initial cause of pain in the body which means you require anti-inflammatory to combat it. Fish oil such as omega-3 fatty acid works as anti-inflammatory, making it useful in treating chronic pains and heart diseases.

For proper dosage always consult your health service proper as higher dosage can increase risk of bleeding. It is available in capsule and in liquid form. Some useful sources of omega-3 fatty acids are tuna, sardines, herring, lake trout, and salmon. If you are vegetarian, you can get some benefit of omega-3 fatty acid from walnuts and flaxseed oil.

Magnesium

Deficiency of Magnesium can result in painful conditions in the body. Research brought out on the nerve pain conditions suggest that Magnesium is effective in treating pains. Magnesium has a crucial role in maximizing blood flow, relaxing muscles and easing the nutrient delivery into the cells.

A magnesium dose of 250mg to 500mg a day for few weeks is enough to decrease the magnesium deficiency and leave you more energetic. Some foods rich in magnesium include Raw Cacao, sprouted seeds, black beans, spinach, banana, leafy veggie, brown rice, nuts etc.

Rosemary

Rosemary is used in various medicines around the world. It contains antioxidant allowing it to works as anti-inflammatory, more useful in treating arthritic and muscle pain. A research carried out in 2005 regarding the use of Rosemary in treatment of pain resulted 45-50 percent decrease in pain.

Author Bio:

Mohsin Shafiq – Mohsin is a professional content writer, digital marketer and contributing editor who is working on many blogs like https://redstormscientific.com/. He has a vast experience of writing on a various niche like Health, Makeup, Games, Technology etc. Mountain is in his heart – a passion for mountain climbing.

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Best Snacks For The Ketogenic Diet

Snacking while on the ketogenic diet can be quite the challenge! The diet requires more fats, moderate proteins, and minimal carbs. This gets the body into a state of ketosis, the ultimately fat-burning mode.

The problem is, most snacks available are extremely high in carbs and sugars, with minimal fat and protein content. High fat content may be easier to find but the fats are not always the healthy ones that should be required for anybody serious about the ketogenic diet.

This does not mean going keto = no more snacking.

You can still enjoy snacks and keep your body in ketosis! You just have to choose your snacks wisely. Here are our best suggestions:

Pork rinds

These are salty, crunchy keto alternatives to carb-laden chips and crackers. You can eat these as they are or with keto-friendly dips such as sour cream, cream cheese, or low-carb salsa.

Seeds

The best seeds to consume are chia, pumpkin and sunflower seeds. These pack a good amount of healthy fats that help keep you full until the next meal. A few tablespoons are enough as a delicious, crunchy snack when roasted. Chia seeds can also be used to make great puddings which are a great low carb breakfast alternative instead of cereal together with coconut milk.

Nuts

Like seeds, nuts are also rich in healthy fats. Examples of good nuts for snacking are macadamia, Brazil nuts, pecans and walnuts. However, it is best to avoid peanuts and cashews. These have too many carbohydrates in them compared to other nuts, and peanuts are actually a legume, not a nut.

Hummus

This versatile high fat dip helps keep salads more flavorful. Dip low-carb vegetables and other keto-friendly snacks in Hummus for a tasty treat.

Dark Chocolate

This is yet another excuse to keep a bar of dark chocolate within reach. Cacao is ultra-rich in antioxidants and healthy saturated fats that support ketosis. Avoid chocolates that contain anything less than 70% cacao. Especially stay away from milk chocolate since they contain a lot of sugar.

Low Carb Protein Bars

The best choice for the road is high fat and low carb protein bars. These are snack bars often specifically designed to give the ideal ratio of fats, proteins and carbohydrates to keep the body in a ketogenic state.

Hard Cheeses

This is a low carb and high fat snack that also can help strengthen you bones. Hard cheeses are high in calcium that promotes improved bone health.

Jerky

Jerky is rich in natural proteins and fats, mainly made from dried beef. However, do check the nutritional information. Most commercially made jerky are also high in carbs from added sugars or other additives. The carbs are found in the coating that keeps jerky from absorbing moisture, however low carb options are also available.

Guacamole

This is made from one of the few high fat and fiber fruits (avocado) available that can help keep you full between meals. Guacamole makes a perfect dip for other keto snack such as pork rinds.

Heavy whipping cream

Add a handful of frozen berries and some carb/calorie free sweetener (stevia or erythritol) and enjoy a quick dessert that does not come packed with sugar. Cream is rich in fats that can keep you energized all day and tastes just like regular sweet whipping cream when used with a sweetener.

Heavy cream is also a great addition to your coffee for a quick high fat snack. For an even more beneficial experience, seek out low carb creamers specifically designed to be used in drinks on a low carb diets such as the ketogenic diet.

Why Keto?

Ketogenic diets are good for many reasons, but especially good for obese people or diabetics.

It is hard for most people to lose weight and reduce their body fat levels because they are eating too much of the wrong things. What makes it worse is that the average diet is extremely high in sugars.

Fat has gotten an undeservingly bad reputation, so people stay away from it like it’s the plague. Heathy fats are actually good for the body, and the ketogenic diet is proof of that, not to mention all the traditional folk groups that have eaten a diet consisting of 80% calories from fat for thousands of years, for example the Eskimo.

Healthy fats such as grass-fed beef and salmon include omega-3 fatty acids  that protects the heart. There is also the monounsaturated fats in pork rinds and avocados that reduce inflammation in the body. There are also good saturated fats that promote a better lipid profile, such as in coconut.

By going on a ketogenic diet, many benefits can be obtained such as safer and more sustainable weight loss. There is also benefits to hormonal balance and blood sugar levels.

What happens during ketosis?

Ketosis is the state where the body burns fats as it’s primary fuel for energy (instead of carbohydrates) and uses the by-products for energy. One of the by-products is called ketones. These are a more efficient and consistent energy source than glucose (from carbohydrate metabolism).

Start living the keto lifestyle that has grown to become so popular in recent years, and see the many benefits for yourself. Remember, fats are an integral part  any healthy diet.

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals. Check out https://www.anabolichealth.com/ to learn more about Alex and his work. You can also find him on Twitter, Pinterest and Facebook.

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