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3 Tips To Strengthen Your Mind

3 Tips To Strengthen Your Mind

Personal-training clients are bound to think about their progress, good, bad, or indifferent. One of your jobs as a personal trainer is to help clients flip negative thoughts into positive ones. Aesthetic progress takes time, and folks grow frustrated. If clients think negatively, that mindset will hold them back. If negative thoughts slip in while they work out, it will hinder how hard they can train.

For instance, the mere thought of trying a CrossFit class can intimidate a client. They may believe they are too weak or incapable of performing a lift. If that's the case, then they are more likely to stay away from physical challenges that may strengthen them down the road. These people are more likely to end up as whiners rather than winners.

However, if you get them pumping biceps curls and get their muscles burning, and convince them to believe in the positive manifestation of their own abilities ... then, your clients can do more. That can probably help them crank out a couple of additional reps, and that will make anyone stronger.

Actions dictate thoughts, and thoughts can steer action in one direction or the other, depending on whether your outlook is positive or negative.

A successful trainer must also be an insightful psychologist. You must steer your clients in that positive direction. Teaching clients how and what to think about during a workout is just as important as proper deadlift form. Your mindset is the number one priority if you want your body to change.

These three mental tricks will help you help them free their minds of the negativity that hinders body composition and aesthetic progress. With a positive frame of mind, anyone can lift more weight, run faster, and finally get that body they always wanted.

All of this can be done just by changing how and what you think while training. It's not easy, but a few mental exercises can help change their minds, so you can help them change their bodies.


Most people in the gym are unaware of the moment negativity hits them. They hear internal negative chatter like "I can't lift that weight" or "I won't be able to run that long," and at first, they’re not even sure where the voice came from. Next thing you know, such thoughts stop clients from even trying.

Cynical gym rats accept negative comments as truth. Confident lifters immediately call BS on negative self-talk. See the negative trend starting and squash it like a bug. Take the negative verbs and turn them positive. Replace "I can't" with "I can." See "I won't" coming over the hill. Be alert to swap it with "I will," "I must," or "I got this!" If you see that doubt on their face, say the words yourself to pre-empt their negativity.


Positive actions help weightlifters push their bodies in the gym like never before. Once your clients see how influential encouraging thoughts can be, how they inspire action, they will experience the power of a positive mindset.

Be mentally prepared. Make it a habit. Begin to change your mind, and body composition changes will come.



It is a delusion to think that a stubborn cynic can completely rid the mind of pessimistic views. Even optimists like me have bouts of negative self-talk during a workout especially. They intervene when I feel tired or lazy. The trick is to associate each fresh negative with positive outcomes.

For example, instead of saying "Doing 10 more reps is going to hurt my legs," tie a positive benefit at the end of the sentence. Tell yourself, "Doing 10 more reps are going to hurt my legs, but I will become stronger because of it!"Strengthen this mental strategy by visualizing the positive outcome. See bigger legs and glutes. See a squat day next month when you are strong enough to pile on another plate.

The more vivid the image, the more likely a client is to continue the workout. See how the upcoming misery is connected with a positive image; it is one the strongest mental tools for instant motivation when you need it most!


The reason most negative people fail to make changes in the gym is because they see their physical shortcomings as permanent situations. They label themselves with negative, unchangeable assertions like "I will always be a fat person" or "My arms will never grow."

Nothing is permanent. Anybody who makes changes with their bodies must first believe they can change through diligent effort and action. People who buy into the "you get what you put in" mentality are likely to show improvements in their bodies.


Instruct your clients to see themselves as they want to be. Help them re-define the "new you" by installing more positive work habits. Instead of attributing negative labels like "I will always be the fat person," assign a self-image which describes positive actions like "I'm the person who works hard" or "I'm the person who is disciplined." Help them change negative perception to a new and positive identification.

This positive mental strategy can help your clients inspire themselves! When you're not around, they need internal inspiration to make improvements in the gym, and in other aspects of their lives. Positive mental training isn't limited to the gym floor. Its benefits—like those of physical training—carry over to everything in life. A positive self-image empowers the entire lifestyle!


Helping a client change from being a pessimist to an optimist is a tall order, in part because every client is unique. Some clients will struggle more than others. Confidence comes and goes, so be diligent. And stay positive yourself. Nothing will derail a positive train of thought faster than negativity from an authority figure like a personal trainer.

A client’s optimism will grow along with his or her muscles. It's hard to argue against the benefits of a positive mindset when clients see dress sizes drop, chest muscles pop, and abs begin to be uncovered! Such visible evidence can convert even the most negative individual into an optimist with enthusiastic beliefs in the power of positive thinking.

6 Reasons You Should Be Using Whey Protein

6 Reasons You Should Be Using Whey Protein

Are you doing everything right in the gym and in the kitchen, but still not quite reaping the rewards you desire? There’s nothing wrong with that feeling. After all, for many, the whole point in going to the gym is to continually create a better version of themselves. One often-overlooked way to gain greater results from your efforts and possibly increase your quality of life is through the simple addition of one item to your routine: whey protein. There are numerous potential health benefits from consuming whey protein and we’ve narrowed it down to the top six.

Lose Fat and Preserve Muscle

Have you reduced your caloric intake hoping to shed some flab? If so, you might be interested to learn that researchers in Minnesota conducted a 12-week study where subject’s daily caloric intake was reduced by 500 calories. They then gave some participants whey and the rest were given an isocaloric mix beverage. Those consuming whey lost a significantly greater amount of body fat (6.1% total) and better preserved their muscles. If you have an urge to snack on something, try a whey protein bar.

Increase Size and Strength

Hitting the gym hard hoping to make strength gains? Researchers at Baylor University in Waco, Texas, took 19 men performing resistance training over a 10-week period and gave some of them 14 grams of whey and casein protein along with 6 grams of free amino acids, while giving the rest a 20-gram placebo. Those who consumed the whey had greater increases in fat-free mass and muscle strength. The key is to follow the example of the study and consume whey one hour before and after the exercises.

Reduce Hunger

Hungry? Whey could help you reduce hunger and avoid developing a King of Queens character Doug Heffernan-like physique. Australian researchers had 28 obese men consume four different drinks. Those who consumed the beverage containing 50 grams of whey had significantly reduced levels of ghrelin (a hormone that tells your brain you’re hungry) up to four hours later. So instead of munching on unhealthy party snacks, drink a protein shake beforehand. With a little luck and a slimmer waistline, you might find a Carrie Heffernan who’s actually nice.

Fight Cancer

Cancer is a lethal lottery that’s touched far too many family trees. Fortunately, there are ways to protect against it. One way is to get regular screenings for the specific type of cancer that may run in your family. Various studies have also concluded that whey protein may help in the fight against some common forms of cancer including prostate and colon. If you’re at risk, remember to get screened, listen to the advice of your medical professionals, and consider including whey protein in your diet.

Coping with Stress

Are you feeling stressed? Don’t even think about reaching for liquor because studies conducted in the Netherlands appear to have found a far better alternative for those vulnerable to stress. Researchers put 58 subjects through experimental stress and found that those who consumed whey protein experienced fewer symptoms of depression and seemed in a better mood than those who did not. They concluded that there were likely changes in the brain serotonin. Instead of drowning your sorrows in booze, opt for a refreshing whey protein shake.

Improved Immune System

Want to improve your immune system? University of Alberta researchers found that male subjects involved in strenuous aerobic activity suffered from significantly reduced glutathione levels that could impact on such things as the nervous, gastrointestinal, and immune systems. However, they also discovered that by supplementing with whey protein, the subjects experienced a significantly lesser reduction in glutathione levels. If you like extended cardio sessions, but don’t want to risk a reduction of glutathione levels, combat those effects with whey.

8 Ways to Burn More Fat, Faster

8 Ways to Burn More Fat, Faster

So you think you know the drill on getting a good body. But we're not after good; we're after great.

Rule #1: Be an early bird to get the workout
Lace up first thing and you'll increase your odds of exercising today threefold. A study of 500 people at the Mollen Clinic, a preventive medicine and wellness center in Scottsdale, Arizona, found that 75 percent of those who worked out in the morning did so regularly, compared with just half the afternoon exercisers and a quarter of the post-work crowd. "At the beginning of the day, you have the fewest excuses for skipping exercise," says clinic founder Arthur Mollen, DO. Not waking up early enough, of course, is the main one. "Limit using the snooze button to only five minutes so that you don't fall into a deep sleep again," Dr. Mollen advises. Bonus! You'll go to work feeling focused: A recent study at the University of Illinois at Urbana-Champaign found that 20 minutes of moderate aerobic exercise improved concentration, reading comprehension, and cognitive function.

Rule #2: Hit the metal before the pedal
Instead of going from zero to 60 to sweat off the calories, consider this: Doing a quick sculpting routine pre-cardio could increase the amount of fat you melt. Exercisers in a study at the University of Tokyo who biked within 20 minutes of lifting weights tapped more of their fat stores than those who rested longer or didn't tone at all.

The firm-then-burn order is also good for your heart: Arteries stiffen during resistance training, increasing blood pressure, but a cardio chaser such as a 20-minute run counteracts these effects and expedites your arteries' return to normal, explains Rohit Arora, MD, chairman of cardiology at the Chicago Medical School. Plus, strength training "takes coordination and good technique, so you get more out of it if you come to it fresh," says Kent Adams, PhD, director of the Exercise Physiology Lab at California State University, Monterey Bay. "Meanwhile, cardio is a rhythmic, low-skill activity that's the easier of the two to do in a fatigued state," Adams says.

Rule #3: Push your pace, rev your metabolism
Finished toning and ready to get sweaty? Gun it a bit for a bigger afterburn. "High-intensity exercise increases the release of growth hormones, which mobilize fat to be used as fuel, plus it causes your metabolism to stay elevated about 10 to 15 percent above its baseline, so you're burning more fat for several hours post-workout," says Arthur Weltman, PhD, director of the Exercise Physiology Laboratory at the University of Virginia in Charlottesville. In other words, if you worked off 300 calories during your session, you'll get a bonus burn of about 45 calories even after you've toweled off.

To net the effect, stick to a speed you consider challenging: In a 16-week study that Weltman conducted with obese women, those who worked out at what they felt was high intensity (a brisk walk or jog in most cases) three days a week and at low intensity for two whittled an inch and a half more from their waists than the low-intensity-only group. Or try alternating between sprinting (racewalking, pedaling fast, swimming at top speed) for one minute and slowing down enough to recover for the next minute.

Rule #4: Give up your seat to trim your bottom line
Even regular exercisers could benefit from extra toning of their tush, the largest muscle group in the body, which dozes all day at your desk job. "When you're walking or running, it's your hamstrings, hip flexors, and calf muscles that get the most work," says FITNESS advisory board member Vonda Wright, MD, an orthopedic surgeon at the University of Pittsburgh Medical Center. "Unless you're going uphill, your glutes don't play a major role." The good news? If you bailed on doing those butt-firming squats during your workout, you can easily sneak them in when your cube mate isn't looking. Stand up from your chair, feet shoulder-width apart. Lower your bottom to the seat as though you're going to sit, touch down, and then spring up, squeezing your glutes as you straighten. Do three sets of 10 to 15 reps two or even three times throughout the day.

Rule #5: Take a power walk to beat a midday slump
Call it the 20-20 rule: As little as 20 minutes of low-intensity aerobic activity such as walking can give you a 20 percent surge in energy, research at the University of Georgia in Athens finds. "It's paradoxical: Many people assume that they'll get tired from exercise. But the opposite actually happens," says study author Patrick O'Connor, PhD, a professor of kinesiology. "We're not certain what the biological mechanism is," he says, "but indirect evidence suggests that brain chemicals such as dopamine and serotonin are altered and cause the improved energy." Besides, that quick recharge just burned about 75 calories. Sure beats adding 250 spike-then-slump calories' worth of Skittles.

Rule #6: Do the two-step
When you opt for the stairs, go at them two at a time — as long as you're not wearing heels. The quick bursts of power activate your legs' fast-twitch muscle fibers, which burn more calories than slow-twitch fibers. Plus, you'll be using a part of your muscles that commonly doesn't get enough action. "Fast muscle cells are designed so you can jump far, kick hard, punch fast — moves that you call on less and less in modern society," says Scott Mazzetti, PhD, a professor of exercise science at Salisbury University in Maryland. "But unfortunately it's a use-them-or-lose-them situation, so it's good to activate them regularly."

Rule #7: Go like Gumby
Consistent stretching significantly decreases muscle soreness, according to a study at the Norwegian Knowledge Centre for Health Services in Oslo. Skipped your stretches postexercise? Wind down with this 17-minute allover loosener from Jennifer Huberty, PhD, an exercise physiologist at the University of Nebraska at Omaha.

Warm up first with 5 minutes of brisk high-knee marching.
Toe-reach stretch (targets hamstrings, which remain shortened all day as you're seated): Sit on the floor with your left leg straight in front of you, knee slightly bent, right leg bent out to the side and resting on the floor. Reach for your toes without bouncing and hold for 30 seconds; relax. Do 3 stretches, then switch legs and repeat.
Hip-flexor stretch (targets hips, which also are tight in desk jockeys): Lie faceup on the floor with your left leg bent, left foot flat, and bend your right knee out to the side so your right ankle is crossed over and resting on the lower left thigh. Grasp your left thigh with both hands and pull it toward you until you feel a comfortable stretch in your right hip, glutes, and outer thigh. Hold for 30 seconds; switch legs and repeat. Do 3 stretches per side.
Side stretch (targets upper back and waistline): Stand with feet shoulder-width apart. Raise arms overhead and interlock fingers with palms facing up. Keeping your middle centered, hinge at the waist to the right; hold for 30 seconds. Return to center and reach up; hold for 30 seconds.
Switch sides; repeat. Do 3 stretches on each side.

Rule #8: Set out your sneakers
A recent FITNESS poll found that sneakers — with sports bras being a close second — are the piece of gear that is forgotten most often, foiling women's workout plans. Clear that obstacle by, well, making them an obstacle in front of the door you exit in the a.m., suggests Diane Klein, PhD, chair of exercise and sports sciences at Tennessee Wesleyan College in Athens. "Seeing them will remind you that you planned to exercise," Klein says. For motivation to move, kicks are worth a thousand words.

Protein Flapjacks Recipe

Protein Flapjacks Recipe

Let’s face it, even the cleanest eaters among us crave something sweet every now and then. The only problem? These cravings usually lead us to unhealthy foods that end up doing us more harm than good. But today, we’re going to go over the protein Flapjack recipe that’s going to save your diet!

Want even more healthy alternatives? Go ahead and check out our other recipes!

Protein Flapjacks Recipe

Prep Time: 15 minutes
Total Time: 35 minutes (15 in prep, 20 in oven)
Servings: 6-9 Medium Flapjacks


250g porridge oats
3 dessert spoons coconut oil
2 dessert spoons peanut butter (no added sugar)
2 bananas
2 scoops whey protein powder (any flavor)


1. First, just preheat the oven to 350 degrees Fahrenheit.
2. Next, you’ll want to melt the coconut oil and the peanut butter.
3. After they melt, remove from heat and add all other ingredients to the mix.
4. Place the mixture into a lined baking tin (preferably 1 inch thick) and bake at 350 degrees Fahrenheit until golden.
5. Remember to allow it to cool fully before cutting it into bars.
6. Enjoy those delicious protein flapjacks!

Estimated Nutrition Values Per Flapjack (6-

9 Total in Recipe):

Protein: 10 grams per serving
Carbs: 25 grams per serving
Fat: 8 grams per serving

How I Went From Being A Fitness Trainer To Owning One Of India's Largest Online Supplements Store

How I Went From Being A Fitness Trainer To Owning One Of India's Largest Online Supplements Store

Ever since Mukund lifted his first dumbbell, it was clear that he was passionate about bodybuilding and fitness. He knew that he wanted to do something in the same domain, but little did he know that his path will not only transform his body but will also make it easier for people to transform theirs. During the initial years, he concentrated on making a name for himself in the bodybuilding community.

During the initial years, he concentrated on making a name for himself in the bodybuilding community. Through his hard work and determination, he transformed himself into a competitive bodybuilder. Over the next few years, he competed in and won numerous bodybuilding competitions. However, it took a bad turn when he fell very ill due to the use of fake products which were given to him by his supplement provider. That’s when he realized the dark side to the business he wanted to get into. Being a strong person inside out, he managed to get over this bad phase. Only this time around, he was determined not to let this happen to anyone else. He started importing his own supplements and was more than happy to provide the supplements to anyone, who was facing issues in acquiring original, good quality products. He devoted most of his time to learning everything that he could about this industry and got certified by the “American Council on exercise” – a nonprofit fitness certification, education, and training provider. Following this, there was no turning back. Mukund went all in and created various logistical channels to acquire high-quality products. He became a health coach, started his own chain of gyms and SixteenInches retail stores. He then took the business online, with SixteenInches.com and now aims to supply trusted, high-quality products to fitness enthusiasts across India.

Why SixteenInches.com

Nowadays, it is almost impossible to get good quality original products for training. These fake products never lead to the desired result; rather, they lead to the deterioration of one’s health. However, Mukund soon realized that offline dealing limits his services to a limited number of people; he had to take his business online so that he can provide trusted and original products to each and every person who is passionate about bodybuilding. He then came upon the idea of “SixteenInches.com”, a marketplace open to all which features a wide range of Original products which are sold online with 100% transparency. This brings him closer to his objective of eliminating the use of subpar supplements and to counter the businesses which dupe people by giving them inferior fake products.

With SixteenInches.com, the vision is quite simple really. We want to provide the masses with quality products. 80% of the people who buy supplements end up getting inferior products in the same packaging. They end up paying large sums of money resulting in no value whatsoever. The vendors have no issues reducing the prices of these products since they have more than 70% margin – this further leads to more people buying those products since they see a lower price point. We want to educate the masses about these wormholes in the bodybuilding industry. Doing this will make sure that no one suffers because of this malpractice.

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