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Category: Fitness

Health Benefits Of Including Your Dog In Fitness Workouts

Studies have continually shown that working out with a partner increases your motivation and the likelihood that you will actually stick to your training program. But finding a reliable, training partner who’ll motivate you consistently and never cancel is a challenge.  We know of a partner who will never come to you with “I’m tired”, “I’m busy”, “I’m not feeling well”… and that’s your very best friend – the family dog!


Here are the “Health Benefits Of Including Your Dog In Fitness Workouts” from HFR team and author of the book ReSYNC Your Life Samir Becic


  • You’re healthier for owning a dog:  Studies are now proving that dog owners are more likely to exercise regularly and to be fitter and healthier than their pooch-free peers. New research from Michigan State University reports that people with canine companions are 34% more likely to get the recommended 150 minutes of exercise a week than are folks with either other pets or none at all.
  • Dogs can do more for you than a treadmill: A big part of motivation is that when you interact with your dog, endorphins rise and stress levels fall. This emotional connection definitely gives an extra boost to your workout.
  • You’re more active because of your dog: Research shows that dog owners often log in twice as many workouts—they don’t see taking the dog out as a sweat session, so they still spin and lift.  A University of Missouri study found that overweight participants who walked dogs for 20 minutes five days a week for a year lost an average of 14 pounds.  If you include some light jogging, frisbee throwing, and tug of war, you can rev your metabolism up even more!
  • Your pooch will push you: You will never find anyone more excited to workout than your dog- so much so that studies reported that people who walked with their dogs increased their speed by 28 percent over 12 weeks, while those who strolled with a human friend got only 4 percent faster.  Your dog will never complain or be discouraged!
  • Dogs will keep you on a routine: Dogs are creatures of habit- which means that even if you try and forget to go on a regular morning run, you’re dog won’t, he will let you know in his way that it’s time to get off the couch.
  • Try new activities: Dogs love adventure, many will love to hike, bike, swim, or even watch you while you do bootcamp!
  • Borrow a dog: Even if you can’t own a dog because of where you live, or don’t want the responsibility, you can still get the health and emotional benefits by volunteering at a shelter and walking/playing with the dogs and fostering them on the weekends.
  • Listen to your dog: Some breeds are more active than others so it’s important to watch for sign of exhaustion in your dog and listen to his needs.  Try not to run on very hot black pavement and make sure he stays hydrated and happy!


Samir Becic – Top Fitness Expert In the World Ever-Lived by RANKER.com

Health Fitness Revolution founder Samir Becic was recently chosen as a Top Fitness Expert in the World Ever-Lived by RANKER.com

His Response: “Thank you for this award. I am truly honored and very blessed to receive it.”

“List of famous personal trainers, with photos, bios, and other information when available. Who are the top personal trainers in the world? This includes the most prominent personal trainers, living and dead, both in America and World. This list of fitness trainers is in alphabetical order and can be sorted for various bits of information, such as where these historic personal trainers were born and what their nationality is. The people on this list are from different countries, but what they all have in common is that they’re all renowned fitness experts.

From reputable, prominent, and well-known personal trainers – these are some of the best professionals in the personal trainer field. If you want to answer the questions, “Who are the most famous personal trainers ever?” and “What are the names of famous personal trainers?” then you’re in the right place!”- RANKER.com

The List:



Health Fitness Revolution Ambassador: Sanja Music Milanovic

The Health Fitness Revolution team and I started the Balkan Project in 2013 with the agenda of promoting healthy lifestyle in those countries. With this being said, we will go in to every segment of society, take into consideration every relevant factor, and use every possibility to improve the health of that region. One of these relative factors is also the healthy ambassadors and the individuals that can motivate millions of followers to live a healthy lifestyle. The person we are appointing as this month’s Health Fitness Revolution honorary ambassador for the Balkan region is the first lady of Croatia, Sanja Music Milanovic.

Currently, some media outlets, political factors, and certain organizations are trying to discourage her health suggestions to the Croatian/Balkan people by sarcastically using her tips as political fuel to discredit her noble intentions. Health Fitness Revolution and I stand behind her suggestion that whole grain bread, although slightly more expensive, can be sliced thinner and still have more nutritional value for the body.

Considering that we did some research on the Balkan region, and that the average resident is consuming more calories than 90% of the rest of the world population, I am not worried about this region not having enough calorie consumption. Health Fitness Revolution team and I chose Sanja Music Milanovic as a great example of a person who is contributing to Balkan healthy lifestyle and fitness- which is more important than politics, especially in a region that is known for having too much of that.

As one of the supervisors for the promotion of health with the Croatian Public Health Department she is a great ambassador on how to live and promote a healthy lifestyle in a region that needs it. She has said “We need to destroy the myth that healthy food is expensive food. Healthy food is actually more affordable because the body requires less quantities of it.” She has also said that healthy consumption doesn’t mean shopping at the most expensive stores and buying the most expensive products, but rather buying things that are healthy, available, and for affordable prices.

Kardashians and Jenners: America’s Fittest Reality TV Family

Love them or hate them, the Kardashians and Jenners are a prominent celebrity family that has had a profound impact on our society today. Although some people have strong opinions on how the family has had a negative influence on today’s youth, the Kardashians and Jenners still deserve a lot of credit for their ability to maintain a healthy and fit lifestyle.

Health Fitness Revolution founder Samir Becic did a profile on the Kardashians and Jenners and had this to say about their lifestyle:

“Considering that Bruce Jenner was an Olympic champion, I’m sure that he was one of the motivational influences on the family. Even though the parents are dealing with divorce, they still maintain their healthy lifestyle. My opinion is that Bruce and Kris Jenner are looking very fit for their age despite the enormous media attention and stress that comes with it.

“With regards to their children, the Kardashian siblings are doing a great job in making their fitness regime and healthy nutrition a daily priority. Even if some of them are naturally thin, like Kourtney, and others more voluptuous, like Khloe and Kim, through a healthy lifestyle and physical fitness, they are managing their bodies in a very effective way. Kim Kardashian has a very feminine appearance and through a healthy lifestyle, she is making her physical assets even more prominent. The only concern is with the brother, who is going through some emotional distress, which can be seen by his body appearance. However, his body type can return to his previous shape considering that he used to be much healthier and fitter in the past.

“The two younger Jenner sisters have a very slim and athletic appearance, likely due to their genes from both an Olympic gold medalist father and a fit mother. However, they deserve a big credit for maintaining a healthy appearance because many American teens their age struggle to stay healthy and fit. They are an inspiration to their peers when it comes to a healthy lifestyle. The Kardashian-Jenner family, when it comes to physical fitness and healthy nutrition, are one of the healthiest celebrity-reality families in America. Congratulations to them!”

The Health Fitness Revolution team did the research on the family and found the following information.

Bruce Jenner


I believe people have to get in shape in order to work out. Too often people’s enthusiasm is greater than what their body is capable of and they end up doing a workout that cripples them for a week. So if you’re just getting started, I suggest focusing on a lifestyle change and incorporating fitness on a daily basis. Start with walks and work up from there. Realize that it’s a process that’s not going to happen overnight, too. For the person who’s already pretty fit, I recommend being smart about fitness. Remain ambitious, but be wise about your joints, which are the most affected by aging. If you love running, find somewhere else to run other than the pavement. Find a beautiful golf course, trail or beach to enjoy and make sure your shoes provide amazing support. In the off-season when I was training, I never ran on pavement. I called them “treat runs.” Another smart move is to find an impact-free exercise like cycling.


  • Olympic gold medalist in the decathlon
  • Plays a lot of golf
  • Used to run 70 miles a week
  • Has been mountain biking for the past 25 years
  • Works out for an hour at a time
  • Stretches a lot
  • Is more focused on training his heart and lungs. He believes that’s where you build quality of life.
  • Eats a light breakfast and dinner

Kris Jenner


“I try to work out as much as possible and eat right. I get up about 4:30 a.m. and workout. I’m a foodie so I love to eat, so it’s a problem.”

  • Works out at 4:30 a.m. daily
  • Used to do Billy Blanks “Tae Bo”
  • Works out with Gunnar Peterson and Tracy Anderson
  • Loves the Atkins diet
  • Currently follows a low carb Mediterranean style diet
  • Uses celebrity Chef Rocco DiSpirito as her nutritionist and weight loss coach since July 2013

Kim Kardashian

kim k

“If I don’t feel confident about my body, I’m not going to sit at home and feel sorry for myself and not do something about it. It’s all about taking action and not being lazy. So you do the work, whether it’s fitness or whatever. It’s about getting up, motivating yourself and just doing it.”


  • Works out with Gunnar Peterson
  • Works out at Barry’s Bootcamp which is a mix of weight lifting and high intensity cardio
  • Does squats, lunges, squat shoulder presses, and deadlifts
  • Likes to jump rope and dance
  • Enjoys pilates and swimming
  • Follows the high-protein Atkins diet
  • Eats high protein foods like fruits, nuts, fish, veggie omelets and 4-ounce burger patties

Kourtney Kardashian


“Tracy Anderson is keeping me in shape! She is helping me make the adjustments necessary to keep me feeling happy, healthy and most importantly create a workout plan that is safe for the baby. It’s really important for me to have a fitness routine that works for my body and my schedule and I’m really happy with the workout plan she is working with me on.”

  • Just had third  baby
  • Lost baby weight by breast feeding
  • Running on the beach, treadmill or elliptical trainer
  • High knees
  • Low walking
  • Lunges
  • Sprints
  • Varies her workouts
  • Tries to stay away from processed foods, foods with high sugar and starch
  • Loves eating salad with deli turkey,lettuce, cucumber and sunflower seeds.
  • Loves salmon and chicken
  • Combination of cardio and weightlifting 3 days per week
  • Lives an organic lifestyle

Khloe Kardashian

khloe k

“I have moments of weakness, but mostly I brush the criticism off… Who cares if I’m not a size zero? I don’t want to be. I love my body; I’m healthy, I work out.”


  • Works out every day in the morning between 6 am and 10 am.
  • Boxes
  • Works out with Gunnar Peterson
  • Does plyometric pushups, the sled, deadlifts, resistance bands, and ab movement
  • Does a lot of rotations with a lot of repetition in the gym
  • Follows a strict diet
  • Lost 30 pounds in the past year

Rob Kardashian


“When I’m going on a little ten mile run and I finish, or when I’m on the run — that’s probably when I’m at peace. Like just running by yourself up in the hills and through the trails and stuff like that on a nice rainy or sunny day, it doesn’t really matter.”


  • Recently has been struggling to lose weight
  • Because of his recent weight gained he is at high risk for developing diabetes and his organs shutting down
  • His weight gain has made him depressed
  • Working with Gunnar Peterson to get back on track
  • Is currently on a strict nutrition and fitness regimen

Kendall Jenner


“I don’t think fad diets really work. Losing weight is more about changing your lifestyle and eating habits. At the end of the day, it’s how you feel about yourself that gives you confidence. Don’t let other people bring you down, and ignore the haters. If you really want to lose weight for yourself, then talk to your friends and family about it to get their support. A lot of girls put inspiring photos and quotes up on their bedroom or bathroom mirrors as pick-me-ups in the morning. I think that’s a great way to remind yourself that you are beautiful, and keep yourself motivated to work out or eat healthy.”


  • During Fashion Week season, she follows a healthy diet and consumes only “clean food”
  • Eats a lot of vegetables, fruits and lean proteins
  • Avoids processed junk food
  • Drinks 12 cups of detox tea a day
  • Does a lot of cardio
  • Likes running
  • Favorite healthy snack is strawberries

Kylie Jenner


“Being fit to me means staying active. We’re lucky that we get to travel a lot, so are always on the move, and it’s so important to get out as much as possible and just keep active.”


  • Favorite healthy snack is grapes
  • Ran track in school

Top 500 Fittest Celebrities in the U.S.

We believe celebrities who lead healthy lifestyles have a great deal of influence and can set an example on the importance of healthy eating and regular exercise. Because of that, we are putting the spotlight on the top 500 celebrities in America, which is one of the fattest countries in the world. Just as we know how many billionaires are in the world, by name, rank and biography, Health Fitness Revolution is bringing you all the celebrities who are leading healthy lifestyles and can be role models to the public so that America can transform from one of the fattest to one of the fittest countries in the world. With the help of these health heroes, the United States can save hundreds of billions of dollars yearly on unnecessary medical expenses due to obesity and unhealthy lifestyle. With their influence, these celebrities can be as equally important to the American economy as the billionaires, so that America can continue to flourish and lead the world in terms of economy, democracy individual freedom and military for centuries to come.

We also encourage all the billionaires who do have a healthy lifestyle to promote physical fitness, healthy nutrition, and mental, social and spiritual balance so that they can contribute even more to the well being of the American economy. For those who are not fit, we encourage them to become healthy and fit because by being in the spotlight, their contribution to the cause can be enormous.

To see the top 500 fittest celebrities in the U.S., visit Health Fitness Revolution founder Samir Becic’s Twitter account. Samir only follows celebrities who are healthy and fit and promote healthy lifestyle, regardless of their political, racial, religious or cultural agenda.

Discover The Life-Changing Benefits of Yoga

In recent decades, yoga has been on the rise as one of the most popular and beneficial exercises for people of all ages, from teens to the elderly. In fact, more than 20 million Americans are participating in the benefits of yoga. Not only is it great as a stress reducer, but it also boosts well being by offering a wide range of physical and mental benefits.

In the following infographic from Huffington Post, read about the immediate, short-term, and lifelong benefits of practicing yoga regularly. If you don’t already do this activity, it may be worth trying as a new exercise this year!



The Keys To Making Exercise a Daily Habit

Now that you are well into the our healthy lifestyle, you might be finding that keeping those healthy exercise resolutions are more of a challenge than you initially thought. Busy daily schedules between work, school, errands, taking care of the kids and cooking meals for the family can leave you exhausted at the end of the day and feeling unmotivated to squeeze in a workout. But don’t worry, because not all hope is lost on your health and fitness goals. The keys to making exercise a daily habit are attainable!

By following a few simple guidelines, you can make exercise an easy incorporation into your daily or weekly routine.

  1. Set a realistic goal. If this is your first time to commit to regular exercise, start slow and easy. Rather than commit to five days a week, start with two. If you try for five days a week and find that you cannot make every day, your confidence and determination will start to wane, and you’ll eventually give up on the routine. Instead, start with something you can realistically accomplish. The same principle applies to your fitness and weight loss goals. Set small goals and gradually work your way up to bigger goals once you feel you are ready to step up.
  2. Pick a workout time that works for you. Everyone is different when it comes to exercise abilities and energy levels. If you’re not a morning person, or if you find that your energy is not high in the early hours, a morning workout is not ideal. Instead, hit the gym during your lunch break or in the evenings. Those who hate waking up early or do not feel motivated to exercise first thing in the morning likely won’t keep the routine.
  3. Plan ahead. Pack a gym bag the night before so you already have what you need ready to go the next day. That way, you cannot say, “Oh, I can’t workout today because I forgot my shoes.” Being prepared and ready is a key step to feeling motivated and not having an excuse not to go.
  4. Choose an activity you enjoy. Doing something you like is essential to staying motivated. Those who dislike their workout or feel that they are not getting the results they wanted are more likely to give up early no matter how much they want results.

Studies have shown that three weeks is all it takes to establish a long-term routine. So don’t give up just yet on your new workouts. Keep it up for just a couple more weeks and give your best effort in making exercise a part of your daily lifestyle.

Healthy Teachers, Healthy Students

Looking back on your formative years, who were some of the most influential people in your lives? Obviously, parents and family rank at the top, but you might even have a few school teachers on your list. After all, you spent the majority of your weekdays with them. Many of the core values and lessons we learn through life can be traced back to our educators, what they taught us, and how they treated us. Which is why it’s important for today’s educators to be a leading example for their students on how to be healthy and fit.

By understanding and living a healthy lifestyle, educators can actually help their students grow into the powerful young leaders of tomorrow, while imparting the core values of health, fitness, life balance, perseverance, hard work, determination and respect. With this kind of foundation, children can reach their ultimate potentials in taking control of their health as they grow into their adult lives.


In a society where one-third of children in America are overweight or obese, teachers – in addition to parents – can be the key to making a change in children’s health and future. One of the keys to empowering teachers with knowledge on health is to educate them on healthy lifestyle and physical fitness, because the children look up to them as role models and leaders.

We cannot continue to allow our children remain obese or overweight as they grow up. It will directly impact the rate of illnesses such as type II diabetes, cardiovascular disease, high blood pressure, high cholesterol, low self-esteem, asthma, depression, sleep apnea and social discrimination. Currently, more than 70 percent of Americans are overweight or obese. We are setting ourselves up for failure with every year that these statistics continue to worsen.


Appeal to Senators To Fight For a Healthy Nation

 Put the Physical Back in Education

Are Fitness Trackers Making Diet Programs Extinct?

In the past decade fitness trackers have made a monumental impact in the world of health and fitness. In fact, they have been so impactful that fitness trackers and apps — whether they are strapped to your chest, worn as a watch or placed inside your shoe — have now surpassed diet and nutrition companies like Weight Watchers in number of customers and popularity.

Revenue for Weight Watchers fell 10 percent to $327.8 million in the December quarter, declining for the eighth straight period as FitBit, Jawbone and other activity trackers lure dieters away.

Shares in the company, a pioneer in the weight-loss industry, slumped as much as 16 percent in extended trading after the results, on top of a 78 percent decline in the past three years.

This goes to show that Americans are paying more attention to how many calories they’re burning from exercise or everyday activities, causing a significant spike in fitness gadget popularity, with 51.2 million adults in America alone adults using applications to track their health, according to Nielsen.

With the population more digital than ever, free apps are now the go-to source for getting fit and losing weight rather than diet plans that operate on a monthly fee. Weight Watchers’ membership declined 15 percent in the past quarter, to 2.51 million active subscribers.

Information gathered from the Sydney Morning Herald 

Want Cristiano Ronaldo’s Body? Take His 15 Health and Fitness Tips

Cristiano Ronaldo is one of the most attractive, talented and recognized names in the sport of soccer. And of course, he’s also one of the fittest athletes in the world. But to maintain his level of fitness and athleticism, Ronaldo stays extremely committed to a healthy lifestyle. After unveiling his new line of underwear this month, he offered his own 15 fitness tips for the average guy wanting to get in shape like him. These are tips Ronaldo himself follows religiously, no excuses. Try following his advice for a few months, and see how much of a positive impact it makes on your own health and fitness- and how close you get to Cristiano Ronaldos body.

1. Learn to train your mind as well as your body. Mental strength is just as important as physical strength and will help you achieve your goals.

2. Be disciplined. Keeping yourself motivated and sticking to your routine is key. For me, there is no room for easing off so I have to be strict.

3. Set yourself goals. It will help to keep you focused and work towards something.

4. Working with a training partner is a good way to add a bit of competitiveness and help push yourself. If you train with someone who is a similar level to you then you will help push each other.

5. Proper sleep is really important for getting the most out of training. I go to bed early and get up early, especially before matches. Sleep helps muscles recover which is really important.

6. Warming up properly prevents injury. In training we do a few laps of the pitch, stretching and cardio warm up exercises. Make sure you do something similar in your training, even if it is jogging to the gym or a warm up on the treadmill or bicycle.

7. Mix it up. I recommend a combination of cardio (running and rowing) and weight training to ensure that workouts target all areas of the body and increase both strength and stamina. It also helps to keep it interesting.

8. High intensity is important to get your blood pumping and to increase stamina. We do a lot of sprinting drills in training and they can be incorporated into your workout whether you are in the gym or outdoors. Try and add it to every workout you do.

9. Cardio sessions are also key for building up endurance and stamina, and to stay trim. Try to do periods of around 30 minutes, increasing the number of sessions as you get stronger.

10. Fit in exercise wherever you can. You can do an abs workout in your bedroom when you wake up in the morning or before you go to bed. If you get into a routine then it makes it easier as it will become a habit.

11. A good workout must be combined with a good diet. I eat a high protein diet, with lots of wholegrain carbs, fruit and vegetables and avoid sugary foods. I love fish, especially the Portuguese dish bacalhau à braz, and at restaurants I’ll order a steak with salad.

12. Make sure you stay hydrated. Drinking water is so important. I also avoid alcohol.

13. Eat regularly. If you train regularly it’s important to keep energy levels high to fuel your body for better performance. I sometimes eat up to six smaller meals a day to make sure I have enough energy to perform each session at top level.

14. I always make sure I have good music to listen to. It helps you zone out, get motivated and do your best. I like to listen to hip hop and reggaeton.

15. Relax. Training and physical sessions are most important, but living a relaxed lifestyle helps you to be the best you can be, physically and mentally. I spend my free time with family and friends, which keeps me relaxed and in a positive mind-set.