5 Ways a Workout Buddy Serves Your Fitness Goals

It is a well established fact that fitness is an important part of a healthy lifestyle. We hear this all the time from the experts, and those of us who engage in regular physical activity know how much better we feel and perform in your everyday lives.

However, finding the proper motivation for working out regularly can be extremely hard. If you’re struggling with this particular issue, then you might want to consider finding someone to be by your side during every training session. Even if you have the proper motivation and work out regularly, you may see some benefits from getting a workout buddy as well.

Having someone next to your while working out will most likely make it a friendly competition, which will help you stay focused on each exercise and will make it easier for your to tap into every bit of energy you have. Ideally, the workout buddy will also motivate you whenever you’re not in the mood for exercising.

However, before you start convincing the first person that comes into your mind to become your workout partner, you will need to examine a few things. The first reason why you’ll have to be picky is because you will need someone who can keep up with you (or who you can keep up with).

You’ll also have to know that your workout buddy will be reliable and won’t miss a workout just because he or she doesn’t feel like it. However, once you find the right workout partner, you will see how easier it will be to reach your fitness goals.

Here are the five most notable ways a workout buddy will impact your fitness goals.

You’ll Push Yourself to the Limits

A study conducted by the Kansas State University in 2012 found that people who were working out with someone exercised for up to 200% longer and harder than people who worked out by themselves. This is mostly because we are all naturally competitive, so it’s always interesting to see who handles a certain exercise better.

If your workout buddy is fitter than you, then you will push yourself even harder, as your goal will constantly be to surpass them in physical strength and endurance.

Workouts Will Start Being Really Fun

Hitting the gym or going for a jog are not the only ways you can exercise with your workout buddy, as one-on-one sports are great as well. Playing tennis, squash, or basketball are all great ways to work out without it feeling like a workout.

But, even if you are stuck in a repetitive cycle of running and weightlifting, you will still have someone you can talk to all the time, which will surely make exercising more fun.

You’ll Start Trying out Different Workout Routines

Don’t expect your workout buddy to have the same interests as you when it comes to workout routines. When you’re both doing your research, you will stumble upon different exercises, and that is definitely a good thing.

Doing one same old workout routine all the time will make you lose motivation, which is why you will always need to spice up your training sessions every once in a while.

You’ll Stop Quitting

We’ve all been there; working out for a month and then taking a year-long break. But knowing that someone you enjoy spending time with will be working out with you will make you look forward to every training session. Because of this, you will be more motivated to stick with exercising.

You’ll Be Able to Afford a Personal Trainer

If you’ve never exercised before and don’t know how to start, then you will need a personal trainer for some time. But, here’s the thing – they’re really expensive. Nevertheless, if you have someone that is also interested in getting fit and is willing to start working out, then you can split the cost and afford a personal trainer.


Am I too Old For This?

If a person who’s in his 90’s was able to make it, why can’t you? Thus it’s a NO. You are not too old for SFM. In fact people who are on their retirement stage preferred to enter internet business since they would be have more time to manage it. This is as well a good avenue to add more skills to your years of experiences.

The challenge might be on the technical side of the business but not to worry because we are a team at the same time a family. You get the support that you need to be successful. You might get surprised when you see how easy our process at SFM is and you don’t need extremely advanced computer skills. As long as you have the passion, you will make it through SFM.

Again, you are only too old for this if you decide you’re too old for this.

*Note that individual results will vary. No results are guaranteed with the help of our training and business systems. Individual results will depend on your determination, hard work, and ability to follow directions.

Do I Need Previous Experience?

Previous experience could either make or break you. In fact, some people who enter SFM having an experience sometimes reject how our program works and prefers to follow old habits from previous experience. Some even skip the phases of the program which should not be. Once you enter SFM you should stay open with the instructions and how the program works.

Never be afraid to start internet business just because you don’t have any experience. The truth is having no experience in this field means a more open mind to adapt to the process designed by the team. SFM is designed for people who don’t have previous experiences so you can be confident that the team will surely help you achieve your business goals. It has been observed too that those people who enter the business without any experience are more eager to learn and they follow the program in details. This should work for you regardless if you already have an experience or not.

*Note that individual results will vary. No results are guaranteed with the help of our training and business systems. Individual results will depend on your determination, hard work, and ability to follow directions.

Best Exercise Equipment for Home Gyms

Staying fit and healthy is one of the best things you can do for yourself. Not only does it make you feel and look better, it can lead to a longer life! Some people like to work out in gyms, others only exercise through recreational activities, while some prefer to sweat in the comforts of their own abode.

Not only do you not have to drive anywhere, there is a convenient nonpublic shower available for you when finished.

There is no denying that exercise can be expensive, especially when equipment is involved, but there are amazing ways to get the heart rate going while saving some pocket change if you are so inclined.

Best Exercise Equipment for the Home

Jump ropes

One of the cheapest things to buy is a jump rope (only $7?!). It gets the heart rate going quickly and can be found in almost any store that sells exercise products. It’s a great work out for the legs and can be quite challenging, depending on how far you want to push yourself. Plus, it brings about childhood nostalgia, and what could be better than that?

Resistance Bands

Along the lines of jump ropes are resistance bands. They are extremely versatile and can be used to work out many different areas of the body. They are lower impact than most equipment and are small, therefore making them easy to store. Though resistance bands have been seen stereotypically as a work out for middle-aged ladies, they have become an integral part of professional body building due to its ability to target many different muscle areas. These bands can range anywhere from $12 to $50.

Exercise Balls

A piece that is not so easy to store is the fitness/exercise ball. Inflated and made of sturdy, puncture-proof elastic, these balls are used for weight training or physical therapy. Just sitting on them have been known to be a great work out for the abs (more fun than an office chair!). Some people enjoy using them so they simply do not have to sit on the hard ground while performing an exercise; others use it to add some muscle strengthening. Fitness balls come in many different diameters and run the gamut of $12 to $60 depending upon how much pressure or pounds it supports.

Free Weights

Another great item to have is a set of free weights. Many different exercises can be performed using them, including curls, squats, dead lifts, and lunges, all which trigger different muscle groups. If you are willing to be very patient and super thrifty, these can usually be found in garage sales or second-hand stores for very inexpensive prices. Otherwise, a set of Apex Neoprene Dumbbells can be purchased at your local Target store for $35.59.


Kettlebells are great for building strength and endurance. Originally of Russian invention and usually made of cast iron, kettlebells have the look of a cannon ball with a handle on top of it. They range in all different weights and are normally used to build the legs, arms, shoulders and lower back. Prices of these can be anywhere from $30 to $70 depending upon the style and quality desired.


For those looking to invest a bigger sum of their money in equipment, there are many different large pieces that are extremely useful as well as popular. The most popular and obvious choice would be a treadmill.

Filling gyms across the nation, you can run, walk, trot, strut, and stroll at your own desired pace without having to bother about the weather. It works up a great sweat and many of the machines will keep track of your distance traveled, calories burned, heart rate, etc.

The cost of a treadmill can run anywhere between $250 and $3,000 but is considered well worth it for many owners.

Final Thoughts

There are many more options available for working out at home, including, elliptical trainers, exercise bikes, ab trainers, steppers and much more. Consider the space you have at home, your goals and fitness and your budget when shopping.


5 Natural Remedies for Headaches

Headaches can be extremely painful. Often times they can leave you down for the count. If you are one of the millions of people who suffer from headaches on a regular basis, this article is for you. Before you decide to reach for the medicine cabinet, try these all natural remedies the next time you have a headache. Here are the best non-drug remedies for the three most common types of headaches.

Tension Headaches

Of the three main types of headaches, tension headaches are the most common. With this type of headache the muscles contract and it feels like something is literally squeezing your head. The pain can run from one ear to the other and back around. Tension headaches are usually caused by a lack of sleep and/or stress.

Natural Remedies for Tension Headaches:

Ginger Tea

Fresh ginger can easily be found at your local grocery store. Crush up no more than an inch of ginger and put it in a pot of boiling water. This homemade remedy will help reduce inflammation and ease your headache. It works just as good, if not better than an aspirin and is a completely natural plant based remedy.

Peppermint Oil

Most health stores sell peppermint oil for about $6. Take the oil and apply it to your hairline. The cooling sensation created by the oil will help relax the muscles in your head and neck.

Cluster Headaches

Those who suffer from cluster headaches often describe it as an ice pack in their head. This is because the pain is very concentrated and it feels like someone is stabbing them in the head. Cluster headaches usually occur in a cluster of days, hence the name cluster headaches. They are most common in the winter.

Natural Remedies for Cluster Headaches:

Capsaicin Cream

Cayenne pepper is the main ingredient in Capsaicin cream. Put a dab on your finger and apply it to the inside of your nostril. Be sure to place it on the side where you are experiencing the pain. Once applied, the cream will go to work. It works by blocking pain signals. You can find Capsaicin cream at your local health food store for around $11.

Chlorophyll Supplements

Chlorophyll is used by plants for photosynthesis in the process of turning carbon dioxide and water into carbohydrates and oxygen. Chlorophyll supplements promote the flow of oxygen to cells, while also protecting the cells from oxidation damage and can naturally help with cluster headaches. Placing ten drops of liquid chlorophyll concentrate on the tongue several times throughout the day and then drinking some water will help with these types of headaches and can also provide natural energy to get you through the day.

Migraine Headaches

Last but not least, we will cover migraine headaches. Migraine headaches are very debilitating and can have you in bed, unable to move for extended periods of time. Migraines cause a throbbing pain to occur on one side of your head. As a result of this pain, individuals are usually sensitive to light and sound. It some cases it can even cause nausea.

Migraines can be genetic as they are found to run in certain families. The bad news however is women are three time more likely to have them than their male counterparts. Many experts believe migraines are a result of nerve signals being misinterpreted by the brain. Instead of interpreting them for what they really are, they interpret them as pain.

Natural Remedies for Migraine Headaches:

Acupressure Massage

Acupressure massage has been around for hundreds of years. It is an ancient Chinese healing method that centers around applying pressure to certain points on the body. The pressure is applied to help relieve pain. Doing this type of massage on yourself is very easy.

First, take your finger and place it in the groove between your first and second toe. Press firmly and apply pressure for at least three minutes. If you can, hold it for a total of 5 minutes before letting go. If you would prefer not to do this yourself, you can always go see a massage therapist.


Feverfew is an herbal supplement that comes from the sunflower family. It has been tested in clinical trials with great results. During these trials, Feverfew was shown to be a very effective treatment for migraines. It works by decreasing the amount of inflammation in the area where there is pain. When inflammation is reduced, it eliminates pressure on the nerves. As a result, the migraine starts to subside. You can find feverfew in capsule from for around $12.

Changing Your Diet

As you can see, there are many different natural remedies for the various types of headaches. However, one remedy can be applied to all headaches no matter what type. That remedy is to simply change your diet because certain foods can trigger a headache.

Start paying close attention to the foods you consume on a daily basis. Keeping a journal and jotting down everything you eat for at least 7 days is helpful so you can track any specific foods that cause you to have an adverse reaction. Once you identify a pattern, you will know which foods should be removed from your diet.

Some foods that have been known to trigger headaches include:

  • Wine
  • Caffeine or the lack of it once one drinks it regularly.
  • Cheese
  • Cold Cuts

Headaches can also be a result of skipping meals. Anytime you skip meals your blood sugar levels drop. The best way to prevent this is to make it a point to always eat your meals on time and never let hunger lead to a headache.