Choosing Music to Fuel Your Run


If Michael Jackson were alive today, he’d probably be singing to Beat It while doing his morning 3k run. Although images of him occasionally holding his crotch while sprinting may not exactly be too appealing, any serious runner would do well to follow his example- not so much the crotch-holding, but the part on using music to fuel your run.

Just like a soldier marching to cadence, listening to music while running does benefit the runner. For one, music puts one in the mood to be physically active. Once you hear the drum solo intro to a popular song, you just can’t help but lace up those running shoes and go. Music gives you the impression that running- or any type of exercise, for that matter- is fun. It envelops you in this mindset which motivates you to sweat it out while having fun.

running music

choose your beat (foto via

If you want to follow someone else’s lead when it comes to picking out songs for your running playlist, you can find a plethora of those on the internet. But if you feel that you’d do better with a customized list of songs, then go ahead and make your own playlist.

When choosing songs to pump you up while running, make sure to steer clear of songs which remind you of a painful part of your past. No matter how upbeat a ditty is, if it brings you to tears, don’t include that in your running playlist. Instead of energizing you, it will only bring you down- and it may even make you hold your crotch!

As you warm up before a run, you can listen to songs with a moderate tempo. They shouldn’t be too fast or too slow. If you get your heart pumping wildly this early on, you stand the chance of wearing yourself out too soon. This is the stage when you psyche yourself up for your run.

There’s a whole world of music out there, and your choice of songs are far from limited. Go be like Mike, and watch those other runners “rock with you”.


Selector pins – The parts that provide convenience of adjusting the height and length

selector pinsSelector pins are also known as weight stack pins. They are used to adjust the weight of a particular application and to adjust the length and height of the application. They can be used in various applications. They can be used in various applications like weight machine, selectorized machine, exercise machine, various fitness equipment etc. But they are most widely used in fitness machines and equipment. There are various types of such pins are available in the market. The different types of pins are designed to be used in different types of purposes and with different types of applications. The usage and replacement mechanism of these pins are extremely easy.

Detailed specification of selector or weight stack pins

Weight stack pins are widely used to select the correct weight option especially in fitness equipment. They can be used in various other fast acting binding applications as well. A spring attached with the application helps the detent ball within the machine to release the weight faster, which gets retracted on pushing the pin again. There are various standard pins available in the market and apart from these, the pins can be ordered as per the requirement also. These can be ordered easily through online mode and it gets shipped to the customers’ address within a span of 1 day.

Different types of Selector pins

These pins are available in the market in different forms and varieties. Different types of pins cater different types of purposes. The names of different types of pins are Ring selector, Ball handled, L shaped weight selector, Body Master with or without tether, Universal, Life fitness, Weight pin etc. The sizes of these pins differ from each other. Some of the pins are described below in brief:

  • Ring Selector – These pins fit almost all the weight machines. The options of sizes available are 4–1/2 inches and 3–1/12 inches. Diameter is 3/8 inches.
  • Ball handled – They are meant for any type of gym weight machines. The options of sizes are plenty. These are available with and without tether.
  • L shaped – These pins are again used for the selection of the weights in the machines and they are available in wide ranges of sizes. These come with tethers.
  • Body Master with and without tether- These types of pins without tethers help people to choose the required weight and compatible with all types of body Master machines. The pins with the tethers offer further protection against loss and provide extra safety. The diameter of these pins is 1/4 inches and the shaft size is 4 inches.
  • Universal Pins – The Universal pins come with tether and they are almost compatible for all types of weight machines. The sizes of the diameter and shaft are respectively, 1/4 inches and 4 inches.
  • Life fitness – These selector pins fit almost all the weight machines used for fitness. These pins are used to adjust the weight as per the need. The tether is provided to prevent the loss and to ensure safety.  

Atlantic Fitness Products provides commercial fitness equipment, accessories, and hardware. 


Is Exercise advisable for Cancer Patients?


Today, more than 11 million people living in the US have cancer. The common doctor’s advice for cancer patients has for a long time been, ”Take it easy.” For a long time, doctors assumed that exercise was likely to lead to negative health effects for cancer patients. However, a recent survey conducted by the Macmillan Cancer Support Center has found overwhelming evidence that suggests just the opposite. Researchers carried out the survey, done in a series of 60 studies involving more than 400 health professionals, to look into the effects of exercise on cancer patients. The study shed light on some important benefits of exercise for cancer patients.

For starters, the survey discovered that for cancer patients, exercise is enormously beneficial, and can significantly reduce the risk of death for cancer patients. Breast cancer patients who attained the recommended exercise levels of 150 minutes every week had a 40% lower chance of dying compared to patients who did no exercise at all. Likewise, patients with prostate cancer who regularly exercised had a 30% lower chance of dying compared to patients who did not, while patients with colorectal cancer who exercised cut down their risk of dying by 50%.

cancer patient exercise

keep fit

The study recommended that doctors who offer oncology consulting services to cancer patients need to undergo a major ”cultural change” in order for them to change their views about exercise for cancer patients. For such patients, exercise should be an integral part of their care.

Starting Point

Experts strongly recommend that cancer patients should begin exercising immediately after treatment. It is common for cancer patients to slow down after treatment due to depression, stress and general feelings of being unwell associated with cancer treatment. Physical activity comes with many benefits including decreased fatigue, improved aerobic fitness, improved muscle strength, and overall improvement in the patient’s quality of life. However, patients should exercise within their comfort zones and avoid over-straining.

Moderate Activity Recommended

An ACSM panel of 13 persons recently came up recommendations for cancer patients regarding the type of exercise best-suited for them. The panel placed its focus on prostate, breast, colon, hematologic and gynecologic cancers. According to the panel’s recommendations, patients should walk for at least 30 minutes for 5 days a week.

The panel, however, pointed out that these recommendations were not a one-size-fits-all type of prescription. Therefore, each patient should have a personal exercise program that suits his or her condition and fitness. For example, patients with gastrointestinal cancer should avoid rigorous weight training, while patients with weak immune systems should avoid public gyms and patients with neuropathy, a condition that leads to loss of sensation, should opt for training on a stationary bike instead of weight training. Yoga is fine for all cancer patients.

Appropriate Exercises

Flexibility Exercises: These are essentially stretching exercises. Experts recommend this type of exercise for all cancer patients.

Aerobic Exercises: This involves activities such as jogging, brisk walking and swimming. Aerobic exercises help to improve cardiovascular fitness and significantly lower the risk of stroke, heart attacks, and diabetes.

Resistance Training: This involves activities such as weight lifting. Resistance training build muscle mass and is highly recommended for patients with higher-than-average fat-to-lean mass ratios.

Necessary Precautions to Take

The risk of injury for cancer patients while exercising is about the same as that of healthy people. As such, cancer patients should watch out for common exercise-related injuries such as strains, soreness, and sprains. Cancer patients carry a slightly elevated risk of developing heart problems. As such, they should get approval from their oncologists before commencing on their exercise program.

In summary, health experts highly recommend exercise for cancer patients. Therefore, it should become part of their overall treatment program. That said, patients with heart problems, diabetes as well as obese patients should talk to their oncologists before attempting any form of exercise.


This guest post is written by Regina Powell.

Skin Firming Cream Products: Do They Really Work?


The skin is the human body’s largest organ and its roles are very crucial to overall health and well being. Some of its notable functions are protection against pathogens, temperature regulation, insulation, and production of Vitamin D folates, among others.

Because the skin is exposed to a myriad of harmful elements, damages are rampant to those who do not take care of their health and those who age. In terms of aging, as one gets older, the skin may sag and lose its luster. As such, many people are always on the hunt for skin firming cream products and other solutions that are specifically designed to counteract skin sagging and other problems.

How to Differentiate Effective Products from Useless Ones

skin firming lotionThe market is filled with so many skin firming cream products that are said to contain skin moisturizers. On the other hand, some of them do not contain adequate levels of the said components; as such, they are useless according to international standards.

Also, some of the mentioned products only provide temporary solution since they do not really help in collagen and elastin remodelling. The said essential proteins keep the skin firm and supple. For this reason, the skin firming cream that will be purchased should contain appropriately high levels of collagen and elastin.

In addition to elastin and collagen, there are several ingredients skin firming cream products should contain so that they can work as advertised. Some components include Vitamin E, Vitamin C, Vitamin B, Q10, and other compounds that can shun away free radicals that may cause skin damage and therefore counteract the tale signs of skin sagging and aging.

Furthermore, the skin firming cream that will be purchased need to contain sufficient levels of oil and water since the two components are essential to those who want to achieve well hydrated skin. It should be noted that proper hydration is one of the most overlooked elements of healthy skin.

With a myriad of skin firming cream products out on the market, purchasing the right one can be tricky in many ways. In the end, interested individuals who want to achieve the vibrant and supple skin that they have always wanted should scrupulously check the ingredients before buying.

Aside from using reputable skin firming cream products, those who want to achieve healthy skin should also make it a point to maintain a healthy lifestyle that include regular exercise and nutritious diet. This is because complementing the use of the mentioned products with the two natural remedies can go a long way in terms of counteracting skin sagging.  

Pamela is a blogger and a health enthusiast. She writes about the latest health tips, advances, researches, and more.   

Clean, Swing, and Snatch – Lifting Kettlebells for Better Fitness


It might not look much but these cannonball-like exercise implements are much more effective than any other complicated machines around today. Kettlebells have a lot of benefits to offer you in terms of fitness. Experts in Sports Medicine and Fitness all agree that kettlebells work your muscles and joints in a more harmonious way than other fitness machines. Although this metal ball is used by bodybuilders, even regular people can reap the benefits of a good kettlebell workout. Many have, in fact, shared stories about how they were able to lose weight and tone their muscles successfully with just a few minutes with their kettlebells every day.

Core Strengthening. Because the kettlebells offset your center of gravity, your core works harder to stabilize the body especially with the standing exercises. These exercises are able to work your abdominal muscles, as well as your back muscles and your obliques. The result is a flatter midsection and a nipped waistline. Since your core is made stronger, your spine is well-supported and you are less likely to develop any back injuries.

Quick Total Body Workout. An effective workout should not take several hours to complete. Kettlebell workouts are short and simple, using only one small piece of equipment that you can actually use right in your own living room – just make sure that you stay away from breakables to prevent accidents. You only need to spend thirty minutes or even less to do an entire kettlebell workout. Find out what the right moves are and how many reps and sets you have to do for best results.

Stronger and More Powerful Muscles. By varying the weight of your kettlebells, you can strengthen your muscles and develop muscle endurance. In the same way, you can also vary the speed at which you perform your exercises for different end results.

A professional fitness trainer can give you an idea of how to reach your fitness goals through this small exercise equipment. You do not even have to spend for the services of such a professional. Just go online and you will find a lot of kettlebell exercise guides. I just downloaded a few videos myself so I can try out my brand new pair of 8-lb kettlebells. ^_^