Here is a excellent strength and conditioning workout you can do in the comfort of your own home!  You have to have some challenging dumbbells for this workout!  Checkout the workout and access what weight you should use.  However, 15 pounds is to light for the squats for guys and girls!  Try it and let me know your thoughts on the workout and how you liked it!

RELATED TAGS: #HOMEWORKOUTS #STRENGTHTRAINING #BURNCALORIES #BUILDSTRENGTH #FITNESS #WELLNESS #HEALTH #WORKOUT #LOSEWEIGHT #WEIGHTLOSS 

If you really like this circuit and would like to donate to Vbody Power Fitness please do so below!  Feel free to donate as little or as much as you want thank you! 

If The Dark Knight Rises Doesn't pumping you up to better your life I don't know what to tell you! I love the movie so much and it had so much power that I had to create a workout for it, It had me literally ready to tear down the gym after I saw it! THIS IS NOT A BEGINNER CIRCUIT AND THERE IS NOTHING WRONG WITH ASKING FOR GUIDANCE SO YOU DON'T GET HURT!!! This is advance workout so get a well knowledgeable fitness professional to supervise you and show you the proper movements.
Gotham Reckoning is the name of the song by Hans Zimmerman

Gotham Reckoning official Workout
Here is the workout 
3-5 sets of 30-60 minutes per exercise (USE A CHALLENGING WEIGHT)
Warmup FIRST!!!
S-bar row w/full raise or power swing (use total body not just arms to swing use legs)
Jump Rope
Hip Jump Deadlifts
Dynamic pushpress
Alt. rope waves w/hip stepups
Single arm row
Stationary running jump rope
Dynamic Clean & Press
Double or Triple Jump rope
Row/Power back clean
Alt waves w/power slams
Box Jumps
Rope Uppercuts
Sloshball squat and alt shoulder Raises
repeat

RELATED TAGS: #functionaltraining #strength #fitness #wellness #explosivepower #workouts

If you really like this circuit and would like to donate to Vbody Power Fitness please do so below!  Feel free to donate as little or as much as you want thank you! 

Ingredients:
- 2 cups kiwi
- 2 cups mango
- 2 cups strawberry

Take each of the above fruits and blend them with a little bit of water (1/4 cup each about), until you have a “fruit paste”. Next, take your ice pop moulds and layer each fruit, starting with kiwi, then mango, then strawberry, or in whichever combination you please!

Let the ice pops sit in the freezer for an hour or two and serve!

RELATED TAGS: #RECIPES #FOOD #HEALTHYFOOD #HEALTHYEATING #FRUIT #KIDSFOOD 

Make her feel wanted, make her feel needed and she is yours!  I thought this was awesome and true!  #Love #Relationship #couples #happiness

1. Less Stress, Better Blood Pressure

Having sex could lower your stress and your blood pressure.

That finding comes from a Scottish study of 24 women and 22 men who kept records of their sexual activity. The researchers put them in stressful situations — such as speaking in public and doing math out loud — and checked their blood pressure.

People who had had intercourse responded better to stress than those who engaged in other sexual behaviors or abstained.

Another study found that diastolic blood pressure (the bottom number of your blood pressure) tends to be lower in people who live together and have sex often.

2. Sex Boosts ImmunityHaving sex once or twice a week has been linked with higher levels of an antibody called immunoglobulin A, or IgA, which can protect you from getting colds and other infections. 

A Wilkes University study had 112 college students keep records of how often they had sex and also provide saliva samples for the study. Those who had sex once or twice a week had higher levels of IgA, an antibody that could help you avoid a cold or other infection, than other students.

3. Sex Burns CaloriesThirty minutes of sex burns 85 calories or more. It may not sound like much, but it adds up: 42 half-hour sessions will burn 3,570 calories, more than enough to lose a pound. Doubling up, you could drop that pound in 21 hour-long sessions.

"Sex is a great mode of exercise," Los Angeles sexologist Patti Britton, says. It takes both physical and psychological work, though, to do it well, she says.

4. Sex Improves Heart HealthA 20-year-long British study shows that men who had sex two or more times a week were half as likely to have a fatal heart attack than men who had sex less than once a month.

And although some older folks may worry that sex could cause a stroke, the study found no link between how often men had sex and how likely they were to have a stroke. 

5. Better Self-EsteemUniversity of Texas researchers found that boosting self-esteem was one of 237 reasons people have sex.

That finding makes sense to sex, marriage, and family therapist Gina Ogden. She also says that those who already have self-esteem say they sometimes have sex to feel even better.

"One of the reasons people say they have sex is to feel good about themselves," she says. "Great sex begins with self-esteem. If the sex is loving, connected, and what you want, it raises it."

Of course, you don’t have to have lots of sex to feel good about yourself. Your self-esteem is all about you — not someone else. But if you’re already feeling good about yourself, a great sex life may help you feel even better.



6. Deeper Intimacy

Having sex and orgasms boosts levels of the hormone oxytocin, the so-called love hormone, which helps people bond and build trust.

In a study of 59 women, researchers checked their oxytocin levels before and after the women hugged their partners. The women had higher oxytocin levels if they had more of that physical contact with their partner.

Higher oxytocin levels have also been linked with a feeling of generosity. So snuggle up — it might help you feel more generous toward your partner.

7. Sex May Turn Down PainOxytocin also boosts your body’s painkillers, called endorphins. Headache, arthritis pain, or PMS symptoms may improve after sex.

In one study, 48 people inhaled oxytocin vapor and then had their fingers pricked. The oxytocin cut their pain threshold by more than half.

8. More Ejaculations May Make Prostate Cancer Less LikelyResearch shows that frequent ejaculations, especially in 20-something men, may lower the risk of getting prostate cancer later in life.

A study published in the Journal of the American Medical Association found that men who had 21 or more ejaculations a month were less likely to get prostate cancer than those who had four to seven ejaculations per month.

The study doesn’t prove that ejaculations were the only factor that mattered. Many things affect a person’s odds of developing cancer. But when the researchers took that into consideration, the findings still held.

9. Stronger Pelvic Floor MusclesFor women, doing pelvic floor muscle exercises called Kegels may mean more pleasure — and, as a perk, less chance of incontinence later in life.

To do a basic Kegel exercise, tighten the muscles of your pelvic floor as if you’re trying to stop the flow of urine. Count to three, then release.

10. Better SleepThe oxytocin released during orgasm also promotes sleep, research shows.

Getting enough sleep has also been linked with a host of other health benefits, such as a healthy weight and better blood pressure. That’s something to think about, especially if you’ve been wondering why your guy can be active one minute and snoring the next.

Protect Your Skin cells


Italian Spice Damaged skin cells make us look older prematurely. Dr. Mercola recommends adding an Italian spice blend to your cooking, which may provide vital protection on the cellular level. Basil, Italian spice blend’s key ingredient, is loaded with antioxidants that can protect your cells from harmful free radicals – the damaging molecules that also contribute to heart disease, cancer, osteoporosis  and Alzheimer's disease. 


Heal From Infections Faster: 

Thyme Bacterial infections can range from a common sore throat to potentially deadly pneumonia. Studies have shown that thyme can kill MSRA bacteria, which lead to staph infections. Additionally, extracts of thyme are used in mouthwashes to treat inflammations and in cough drops to treat throat infections. 


Fight Inflammation: 


Sage Inflammation on the cellular level is the main reason the body ages faster than it should. Dr. Mercola adds sage to his meals to fight inflammation. This herb can help fight inflammation caused by rheumatoid arthritis , asthma and atherosclerosis, which causes a hardenening of the arteries. 


Improve Digestion and Sleep: 


Marjoram  A healthy digestive system and a good night’s sleep are essential to your overall health. Studies show that incorporating marjoram into your diet may activate cells that aid digestion. If you’re having trouble sleeping, try adding five drops of marjoram oil, available in health food stores, to a warm bath. The herb’s essential oils may relieve stress, helping you sleep soundly through the night. 


Immunity Booster:

Oregano Numerous studies have demonstrated the antioxidant properties of oregano. Its active agent, rosmarinic acid, clears out the free radicals that age us and contribute to disease. Additionally, oregano is also one of the strongest and most effective broad-spectrum antibiotics and antifungals out there. It can help kill Candida, or yeast infection, as well as fungal nail infections. 


Keep Your Heart Young: 


Apple Pie Spice Ginger is the key ingredient in this aromatic spice blend. The anti-inflammatory properties of ginger keep your heart young and your arteries clear. Additionally, ginger helps protect against harmful bacteria and fungi. It boosts the immune system and can protect against atherosclerosis by lowering cholesterol levels and preventing the oxidation of LDL (the bad cholesterol). As an additional benefit, ginger is a potent treatment for nausea. 


Stimulate Digestive Juices: 


Jamaican Allspice  Allspice is produced from the fruit of the Pimenta dioica plant and has a complex peppery taste that resembles a mix of cinnamon, juniper, clove and nutmeg. To keep your gut healthy, Dr. Mercola recommends rubbing Jamaican allspice on your meat and vegetables or sprinkling it in your soups. It’s terrific for its anti-gas effects, and it aids digestion. Jamaican allspice also helps keep blood sugar under control, which is one of the primary ways to keep your arteries young. 


Relieve Stiffness Due to Arthritis: 


Cinnamon As we age, many of us may experience muscle and joint pain due to arthritis. Cinnamon contains anti-inflammatory compounds that can help relieve that pain. Furthermore, cinnamon’s antibiotic properties help prevent urinary tract infections, tooth decay and gum disease, and have been shown to kill the harmful bacteria, E.coli. 


Fight Just About Everything: 


Cloves Dr. Mercola describes cloves as “cinnamon on steroids.” Like cinnamon, cloves can be beneficial against muscle pains and arthritis. Of all spices, cloves received the highest ORAC (Oxygen Radical Absorbance Capacity) Score, meaning it is the highest in antioxidants. Additionally, cloves contain eugenol, which has mild anesthetic benefits useful for toothaches, gum pain, and sore throats. Cloves also offer relief from respiratory ailments such as asthma and bronchitis, and eliminate intestinal parasites, fungi, and bacteria. It makes you wonder, is there anything cloves can’t do?   


Prevent Cancer and Alzheimer’s: 


Turmeric  Far too many of us have felt the effects of cancer and Alzheimer’s disease in our lives. Yet in India, where turmeric is widely used, the prevalence of the four most-common US cancers is 10 times lower. Researchers attribute this, in part, to curcumin, the compound that gives turmeric its yellow color. Laboratory studies suggest that curcumin is effective both in protecting against cancer and in inducing the programmed death of colon cancer cells. Furthermore, population studies have shown that elderly villagers in India appear to have the lowest rate of Alzheimer's disease in the world. When it comes to combating aging, the best approach is adopting a healthy lifestyle. That means regular physical activity, quality sleep, and packing your diet full of healthy foods. According to Dr. Mercola, adding some or all of these spices to your cooking won’t just spice up your meal, it may just save your life.

#RELATED TAGS: #health #wellness #nutrition #naturalcures #fitness #weightloss #burncalories #healthylifestyle #healthyeating #recipes

Checkout the health benefits of flax seeds!

RELATED TAGS: #NUTRITION #HEALTHBENEFITS #CLEANEATING #HEALTHYEATING #WELLNESS