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Tacfit Commando Workout Review Plus Free Report

Tacfit Commando is a bodyweight workout used by the Navy SEALS, Marines, and Special Ops to build muscle without weights.

The workout takes about 20 minutes to complete and the workout is done 3 times per week.

See the links at the end of this article to get hold of a free Tacfit commando ebook, which includes an example workout program used by the Navy SEALS.

The workout was created by Scott Sonnon – USA National Police Team Coach for Sambo submission fighting-part of the Police and Fire Fighter Olympics.

Scott Sonnon wanted to create a workout that was quick to do and would improve the all round fitness of the soldier.

On the Internet, workouts that you find mainly involve weight lifting for building bulky muscles – but this type of workout does not suite a soldier.

A soldier needs to be fast and flexibile and ready for action. Big bulky body builder type muscles are therefore not suitable.

A body is needed that is lean and quick and strong and flexible. The Tacfit Commando workout program includes all the ingredients need to produce this type of body.

Tacfit Commando is a digital product so is available for instant download as soon as it has been purchased. The 119 page mission manual is the focus point of the product, including the workout program and exercise descriptions. The mission manual comes in PDF format.

But the system is so much more than the mission manual. It is an entire pack full of bonuses. The most noteable bonus feature is the video files. The video files show you exactly how each exercise is done and you literally just copy them. The video files come in MP4 format and are suitable for watching on your PC, MAC or any type of portable device.

With the videos you also get to see a workout session being taken by Scott Sonnon with the Navy SEALS so you can see the system in action.

Another great bonus is the 2 dieting ebooks. These ebooks give you details on the diets that military personnel use in order to build muscle and stay in shape. The ebooks also include some really easy to cook and tasty muscle building recipes.

In addition to the physical part of the program, the mental aspects of fitness and military life are touched on. There are videos and ebooks in the bonus pack that are used to enhance the mental concentration of the individual so that they become more sharp and alert and ready to take on anything. Like an elite warrior.

In summary, the Tacfit Commando system is suitable for people who want to build muscle without weights. People who use weight lifting as their main form of training will also gain benefit from Tacfit Commando program when they are away from the gym. Such as when you are on holiday or on a business trip.

For a free Tacfit Command eBook visit the tacfit commando review site at muscle without weights .com

Free Diet Tips

So you’ve tried all the diets and on numerous occasions starved yourself in the hope of losing weight…… and excuse me for being to the point. You no better off than when you started!! Correct me if I am wrong!
Below I have listed a number of points as to why your diets have not worked. Avoid the mistakes and really start losing weight:

• When dieting, your body believes it is starving and therefore starts to save fat, as this is the way it stores energy.

• Guilt, low Self-esteem and despair is normally accompanied when you ‘break’ your diet, and is often followed by ‘comfort eating’.

• Our bodies require proteins and vitamins to function to its optimal level, lowering our calorie intake per day therefore has an adverse effect on your body, making it more challenging for your body to attain its daily requirements.

• When dieting, you are easily irritated and living with you, becomes un-pleasant.

• Your base metabolic rate is lowered when dieting, which in essence means you can eat less to keep you satisfied ( for the time period which you dieting ), however, when you do return to eating ‘normally’, the rate at which you put on weight is extremely fast, thus your weight being greater after you diet, than before.

• Eating Healthy does not mean starving!

• Your body chemistry changes when you diet, bad breath can be one of the side effects.

• Are you a smoker? If so, you probably ended up smoking more as a result of your diet…. And I’m sure we do not need to go into the effects of that.

• Muscle loss can be as a result of severe dieting… if this does occur from your heart, it can have severe consequences.

• Constipation is often accompanied by dieting. Therefore toxins and carcinogens are present longer within the bowels. Fruit and vegetables has a positive effect on the digestive system.

It’s time you stop wasting your valuable money on diet programs that do more harm than good. Join us on we review, what works… And what don’t.

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Gluten Free vegetarian diet

Who needs it?

Gluten is a protein composite that can be found in wheat and related grains, like barley and rye. It doesn’t dissolve when placed in water,
adds texture to baked products and is used as a thickener, flavor enhancer and binder. Can be found in many staple foods. Gluten alone is
not bad for your health. Nevertheless, there are people who have difficulties digesting gluten or develop gluten sensitivity so they must avoid it. For those that suffer from an inherited digestive disorder called celiac or for those with gluten intolerance, the available treatment at this time is a strict gluten-free vegetarian diet.

Nature offers help

In a gluten-free vegetarian diet you have to avoid wheat, oats, rye, barley, and all derived ingredients. Everything from pasta sauce to baked beans must be eliminated. Vegetarians who suffer from gluten sensitivity or from celiac disease have many difficulties when searching for food because most restaurants and stores don’t prepare or keep gluten-free natural foods. It is good to know that there are many naturally gluten-free foods including:

 – Amaranth
 – Arrowroot
 – Bean Flours
 – Buckwheat
 – Corn
 – Mesquite flour
 – Millet and Millet flour
 – Nut flours (almond, hazelnut)
 – Potato, potato flour, potato starch
 – Pulse flours (beans, lentils, chickpeas)
 – Quinoa
 – Rice
 – Sorghum
 – Soy
 – Tapioca
 – Teff

This is a large variety of foods and definitely ensures that you get all the key nutrients even when you follow a gluten-free vegetarian diet: Calcium (spinach, kale, collard), Zinc (teff, quinoa, amaranth), Iron (sunflower, pumpkin, sesame), Vitamin B12 (non dairy beverages, soy milk), Vitamin D (almond milk, rice milk), protein (nuts, soybeans, tofu). There is a growing number of gluten-free products and flours, snack foods, hot and cold cereals, crackers, soups, sauces and pastas that can be found in health food stores and online, too. Apart from the above we must not forget pulses. It’s an extremely important category.

The role of pulses in a gluten free vegetarian diet

Pulses are also known as legumes and contain very low amounts of fat. They include dry peas, dry beans, lentils and chickpeas. Peas or fresh
green beans are not a part of this category because they have a much higher fat content. The benefits of legumes in a gluten-free vegetarian
diet are many: rich in protein and complex carbohydrates, low in fat and sodium which is good for your heart, rich in a variety of vitamins
and minerals. They are a good source of plant protein, very high in soluble and also insoluble fiber, have a low glycemic index and are high
in potassium. Pulses are free of trans-fats and cholesterol, rich in folate they prevent blood clots and heart attack, provide us with zinc,
calcium, magnesium and iron. They also are good for the environment in the sense that they take less energy to grow than other crops and
produce fewer greenhouse gases. Legumes are very versatile. We can include them in main dishes, salads, appetizers, baked products,
desserts, soups. Another major advantage is the fact they are readily available and low-cost. Considering the above it is very important to
incorporate pulses in our gluten-free vegetarian diet.

Legumes and strategy

A good idea is to eat pulses every day. If you don’t eat them daily, add them gradually, slowly in order to control bloating and gas. When you incorporate legumes in a gluten-free vegetarian diet keep in mind some tips:

– make list of safe, gluten-free foods: beans, seeds, nuts, fruits, rice

– drink fluids, mainly water

– eat loads of protein with each meal

– try a vegetarian omega 3 supplement from algae

– ask your friends and family to support you

– Maintain a positive attitude

– Consult your physician to ensure that your gluten-free meals include enough nutrients.

Teo Joygiver is running a website, “Tips To Reduce Weight”, where you can find more information about healthy eating and healthy weight loss. You may also find out on his blog interesting things about “gluten free vegetarian diet”.

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Free Kettlebell Workouts

Back when I bought my first kettlebell, I was horrible at executing the snatch. I used to get bruised up forearms, sore wrists and callouses that would tear anytime I really tried to push myself.

It wasn’t until 4 years ago that I properly learned how to snatch a kettlebell (NOTE: it’s nothing like snatching an Olympic bar or even a dumbbell). I was at a conference and had been speaking to a KB expert over email for a few months. We finally got a chance to meet face to face. He grilled me with questions about being a parent (I only had 3 kids at the time) and then I peppered him with questions about kettlebells and exercise technique.

Fast forward 4 years and I haven’t had a bruised forearm or sore wrists since. (Although the callouses are still there, but my hands are a lot tougher!).

The snatch is one of – if not, the BEST – exercise you can perform with a kettlebell. If you don’t know how to do it properly, I suggest you learn it because it is a tool in your exercise arsenal that you will constantly come back to.

So the good news is that I didn’t slip a disc – I can be a bit of a hypochondriac sometimes – and I just strained my psoas. I went to see my good friend, Dr. Bill Wells over at the Urban Athlete in Toronto and he fixed me right up.

If you’re ever in need of a chiropractor in the Toronto area, I strongly suggest you visit The UA. Their chiro team is second to none and the beauty about it is that they’re all athletes or former athletes (Bill’s an ultra-endurance athlete, they’ve got a few practitioners who still compete as well and even a former Olympian).

The bad news is that I have to take a few forced days off from training so I can let this injury heal. So instead of trying to amp up the volume a little, I’ll be doing a lot of basic isometric ab work, stretching, foam rolling, trigger point work and probably practicing my handstands.

try it now


Dr. E. Dale Behner Now Provides Patients with Mercury Free Fillings and Other Holistic Dentistry Services in Fishers, IN

Fishers, IN (PRWEB) May 11, 2015

Dr. E. Dale Behner of Dental Care Today, PC, is pleased to announce that he offers a variety of holistic dentistry options in Fishers, IN. This approach is about whole-body wellness through the use of materials and medications that are natural, when feasible, that support healthy living. One example of a holistic approach is to use mercury free fillings, which avoid the dangers associated with continual contact of a material known to cause serious health problems. Dr. Behner works with each patient individually, so that he or she can create a dental care plan that is best suited to his or her unique needs.

Historically, dental professionals frequently treated patients with little regard to the effects of those treatments and how those procedures would ultimately affect their bodies. The mouth was commonly considered separate from other health concerns. Today, there is an overwhelming amount of evidence that proves that any health concerns in the mouth also affect the entire body. In the course of holistic dentistry treatment in Fishers, IN, Dr. Behner discusses practices that promote good health as the first step in preventing oral disease. Lifestyle, diet, reduced stress, exercise, nutrition and sleep are more important for optimal oral health than many realize, alongside consistent brushing and flossing.

Unfortunately, even optimal preventative practices generally cannot prevent all problems before they occur. When a dental disease does exist, Dr. Behner uses holistic dentistry in Fishers, IN, to treat the disease in the most beneficial way possible. He uses digital x-rays because they allow him to decrease the required dose of radiation during treatment. Dr. Behner also uses medications that are alcohol free and contain natural plant extracts. He will utilize these natural methods before he turns to the harsher chemicals found in many western medications. Mercury free fillings are an important part of holistic care because mercury is known to cause serious health problems. In the place of Mercury, he uses porcelain, composite resin or gold. Dr. Behner even has a special cavity-preventing paste that he uses in the place of traditional fluoride varnishes.

Anyone who wants more information about mercury free fillings and other holistic dental procedures is requested to visit Dr. Behner’s website, where he provides patient educational materials. He also invites interested patients to call or stop by his office for one-on-one help.

About the Practice

Dental Care Today, PC, is a general practice offering personalized dental care for patients in Fishers, IN. For more than 25 years, Dr. E. Dale Behner has provided state-of-the-art care, while offering the latest in advanced technology and techniques. He welcomes patients looking for cosmetic, family, dental implant or sedation dentistry. Dr. Behner received his doctorate of dental surgery degree from the Indiana University School of Dentistry in 1984, and completed his residency at Indiana University Medical Center in 1985. He is a graduate of the nationally recognized Pacific Aesthetic Continuum (PAC-Live) and is a Fellow of the Academy of General Dentistry. To learn more about Dental Care Today, PC or the services Dr. Behner provides, please visit their website at or call (317) 348-3924 to schedule a consultation.

Free Workout Plans For Total Body Workouts

Here are some free workout plans for total body workout routines.

1. Weight Lifting.

Lifting weights isn’t reserved for just bodybuilders or athletes. Everyone can, and should, reap the benefits of weight lifting. It will develop your muscles, making you much stronger and in turn it will increase your ability to burn fat making you leaner. Weights need only be performed 3 times a week, for 30-40 minutes. Once you get used to your routine you can cut it back to even shorter workouts. Lifting has huge benefits for overall health and body transformations, and should definitely be part of your free workout plans.

2. Cardiovascular exercise.

This involves working your heart as well as burning fat. Cardio workouts are key to staying healthy and fit. There’s two ways you can do cardiovascular exercise. Choose an exercise you prefer, such as walking, running, biking, rowing, and so forth. These can be performed on gym equipment machines or on your own. Now, you can either do your cardio straight for 30-45 minutes at a moderate pace, or, the new way to exercise is to go at a high intensity pace for 30 seconds to 1 minute, and then slowing down to a slow pace for 1 minute, and repeating this cycle for only 15 minutes or so. This second method is not only quicker, but many believe much more effective.

3. Pick A Sport or Activity.

What is often left out of free workout plans is picking an activity or sport to practice. This not only keeps your body active, it also keeps your mind active and engaged. If you have an activity you enjoy then training for it becomes fun and productive for both your body and mind. The number one reason people drop out of exercise programs is basically because their mind is not engaged enough. So pick a sport or an activity and implement it into your workout routine.

Want a list of different sports and activities, and a training routine to go along with each? Check out this amazing Workout Pass program with every sport workout you can imagine –

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Gluten Free Diet Food

South Beach Diet Phase:


The South Beach Diet is not a low-carb or a low-fat diet. The South Beach Diet means choosing the right carbs and the right fats to eat healthy and lose weight. The diet claims that one could lose anywhere between 8 and 13 pounds in the first 2 weeks. There are three phases in the South Beach Diet. South Beach Diet phase 1 lasts for 2 weeks, sufficient amounts of protein, good fats and carbs with the lowest glycemic index are allowed. One can have normal helpings six times a day, so as to not feel hungry. Lean cuts of beef, skinless poultry, all types of fish and shellfish, boiled ham, fat-free or low-fat cheese, peanuts, pecans, pistachios, eggs, artichokes, asparagus, beans and legumes, broccoli, cauliflower, celery, cucumbers, eggplant, lettuce, mushrooms, spinach, tomatoes, zucchini, canola and olive oils, all seasonings that contain no added sugar, broth, butter sprays, pepper, sweets (limit to 75 calories per day) are allowed in the first phase. In the South Beach Diet phase 2, the goal is to eat more carbs again while continuing to lose weight.In the South Beach Diet Phase 3 is the maintenance phase, how you are supposed to eat for the rest of your life.


Gluten Free Diet Food:


Gluten is a protein found in wheat, rye, barley and oats that give the dough its tough, elastic character. Agluten-free diet eliminates all wheat, rye, barley and oat gluten from the diet, as a form of treatment for gluten-sensitive enteropathy (celiac disease). Thus most grain, pasta, cereal and processed foods must be avoided. People can also buy gluten-free products. Hidden sources of gluten include additives, preservatives, and stabilizers found in processed food, medicines, and mouthwash. The gluten free diet food is a lifetime requirement, though some people with celiac disease, also known as gluten intolerance do not improve on the gluten-free diet. Use corn, rice, soy, arrowroot, tapioca, and potato flours or a mixture instead of wheat flour in recipes. Buy plain, frozen, or canned vegetables and season with herbs, spices, or sauces made with allowed ingredients. Other gluten-free diet foods that are allowed are all meat, poultry, fish, and shellfish, eggs, dry peas and beans, nuts, peanut butter, soybean, cold cuts, frankfurters, or sausage without fillers. Malted milk, some milk drinks, flavored or frozen yogurt should be omitted from the diet. Avoid sauces, gravies, canned fish and other products with HVP/HPP made from wheat protein.


Weight Free Total Workout

There is no reason why you have to be in the gym to get a great workout. In fact, there are many people in superb shape who have never lifted a weight in their life! Here is a great workout that does not require any equipment (of course, having access to a pull up bar or similar would be great!). Hopefully it motivates you to get in a quick workout, especially when it’s tough to get to the gym.

While this is a “weight bearing” program, it is good to get in a light warmup. This could a slow 1 mile jog or some cardio on your favorite treadmill or rowing machine. If you are in good shape, go ahead and do your regular cardio workout first. It is always smart to be loosened up before any workout. And as always, consult your doctor before engaging in any new workout!

Let’s begin. One assumption I have made is that your know how to perform these exercises. If you are unsure, you can do a web search on any of them for instructions or even videos. First, let’s look at the exercises we will be using:

Push-up – you can vary the width of your hand placements. Also, elevating your feet mimics and incline press.
Squat – hold your hands on your hips, straight in front, or behind your head for balance.
Chair Dip – Sit on a chair or hard sofa with your hands next to thighs. Push upwards and bring the hips forward, legs straight so you are supporting your body weight. Bend the elbows and lower your body down until elbows are at 90 degrees. Push up for one rep.
Lunge – forward or sidestep lunges are good variations.
Pull-up – if a bar is available, a great back exercise.
Crunches – classic ab exercise also works your core.
Calf Raises – can be done on stair steps or an elevated surface; do them standing.

There are two ways you can traditionally do your workout. The first is the old classic, work your way down each exercise (order is up to you, but probably best to alternate between upper body and lower body) and do 2-3 sets of 10-15 reps. The second is to do 2-3 circuits where you do one set of an exercise then move on to the next. Going through the full list of exercises once is one circuit.

For these weight-free workouts, I think doing circuits is better because you can be more creative. You can mix in some cardio between circuits – maybe do 100 jumping jacks or skip rope for 3-5 minutes. Alternatively, you can try going through the entire circuits without any rest between sets.

As you can see, this type of workout is beneficial for lots of different people and situations. I tend to do this workout either when I’m on the road or need a break from the normal weight lifting routines. It is also great for beginners who want to build some strength and stamina before hitting the gym.

We hope this article was useful – now go get fit!

For more information and free total body workout routines , please visit us at You can also visit us to learn about simple total workout programs.

Back n' Biceps - 3 Day Weekly Workout Split

Video Rating: 4 / 5

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Suncoast Rehab Center Offers Individuals in Recovery Seven Tips for a New Year Free of Substance Abuse

Spring Hill, FL (PRWEB) December 29, 2014

The emotional highs and lows accompanying the holidays and the New Year to follow can trigger substance abuse, especially for people battling or recovering from drug and alcohol addiction. Planning for common holiday scenarios goes a long way toward becoming and staying sober, according to the nonprofit Suncoast Rehabilitation Center.

“Recovering from substance abuse is difficult regardless of the time of year, but the holiday season poses additional and significant challenges because of its emotional and social demands,” said Tammy Strickling, Executive Director, Suncoast Rehabilitation Center. “That’s why it’s so important to be proactive with a plan to stay on the road to recovery.”

Strickling offered the following tips to help anticipate some of the holiday challenges and avoid others:

1. Identify triggers. People experience stress for different reasons. During the holidays, which can be a time of emotional, family or social stress, it’s important to identify triggers and people or situations that drive a person’s tendency to drink or use illicit substances. Identifying triggers allows an individual in recovery to make plans to avoid them and create support systems in advance to successfully stay on track.

2. Have a nonalcoholic drink in your hand at all times. Sober gatherings can’t always be chosen, but indulgences can be. Keep a drink filled with something nonalcoholic. Sweets also can be a fun way to keep the hands, mouth and mind occupied.

3. Have an exit strategy. There’s no rule that mandates staying at any gathering where alcohol or drugs are present. Have a friend or family member to leave with if things get uncomfortable. Have a plan to leave early as necessary—and don’t be afraid to use it.

4. Celebrate with the right people. Choose people who will celebrate the holidays and personal goals for the New Year. Choosing to be around people who offer support and encouragement goes a long way in staying sober.

5. Be healthy and get active. Overcoming an addiction, alone, has resulted in a healthier life. Most likely the physical deficiencies and malnutrition created through drug and alcohol use have greatly improved. Stay healthy by continuing to eat nutritious foods and taking vitamins and supplements to keep your body functioning at its most optimum level. Additionally, being active and exercising regularly is one of the best things to do. Studies show running promotes success in addiction recovery.

6. Feeling down? Talk to a friend or volunteer. Rather than revert to old habits, connect with others in recovery, seek the help of a sponsor and consider volunteering at a shelter, church group or even around the neighborhood. Helping others is a great way to turn a focus outward.

7. Safeguard and treasure your sobriety. Recovery is a day-by-day process and one that should be celebrated continuously. Don’t take it for granted. Safeguard and treasure sobriety by not letting one day affect the positive lifestyle changes that have been made.

When the Choice is Treatment

An addiction to pills, heroin, alcohol or other substances requires treatment from a qualified rehabilitation program that will address and handle all aspects of the person’s addiction.

“Receiving treatment for an addiction increases an individual’s odds of success tenfold in comparison to attempting to overcome it alone,” said Strickling. “Suncoast’s programs are designed to get people off of drugs in a healthy, natural way and help them return to the person they were before their addiction took hold.”

For more information about Suncoast Rehab Center and its commitment to supporting recovering addicts, visit

About Suncoast Rehab Center:

Located in Spring Hill, Fla., with a 76% success rate, Suncoast Rehab Center provides long-term residential treatment, physical detoxification, life skills and cognitive behavioral therapy and counseling. Suncoast is licensed by the Florida Department of Children and Families, and was recently awarded a 100% inspection score for the fourth year in a row. Suncoast has a mission to educate youth and adults about drugs and the dangers of drugs, with the aim of preventing future drug use and abuse. Suncoast handles the physical deficiencies, weakness and problems created through drug use, without the use of additional drugs. Clients are helped to uncover the issues that led to their drug use through counseling, therapy and life skills that put the client back in control of his/her life and future. Suncoast’s purpose in drug rehabilitation is to heal the whole person and give the person tools and education to remain drug–free. For more information, visit

Effective Exercise Plans with Free Exercise Fitness Programs

Effective Exercise Plans with Free Exercise Fitness Programs

Hiring a personal trainer can cost you hundreds of dollars at minimum, and you might end up paying thousands of dollars before it’s all said and done. It is true – getting into shape doesn’t really carry a price tag with it, and if you are seriously overweight, then it certainly is worth thousands of dollars to get into shape. However, before you place a call to the personal trainer, just consider that you can get all of the same benefits without paying a single cent. If that seems like it’s too good to be true, think about all of the people that have already been in your position and successfully lost the weight and toned their muscles. Their collective knowledge is stored in free exercise fitness programs.

Perfect Match

Thousands of people have documented their own journeys, what worked and what didn’t, what they ate, and everything else, in free exercise fitness programs. A fitness program is an incredibly useful tool to have at your side as you start to lose weight. You’ll have diet and exercise plans for every day of the week, but you’ll also have versatility in that you can change what you want to do on the fly. You don’t actually have to plan ahead when everything has already been planned out for you, and that gives you freedom to experiment and see if something else actually works better.

Free exercise fitness programs are designed to meet a long list of specifications, including (but certainly not limited to) age, weight, body mass index, and gender. That way, you can actually find a free exercise fitness program that matches your description almost done your fingerprints. Having a plan that is designed with these factors in mind is much more effective than a “one-size-fits-all” approach. For example, men actually burn more calories in a day than women, and so you need to take these factors into account before designing your own plan or modifying another.

However, that’s not where the benefits end. Free exercise fitness programs also give you entire communities of support. Internet forums are fantastic for motivation, and other people can give you support when you are feeling down on your luck or need to bounce ideas off of knowledgeable folks. When you see that millions of people have been in your exact position, then you begin to realize that if they lost weight and got toned bodies, then you certainly can as well. That you don’t have to pay for free exercise fitness programs ends up just being the icing on the cake.

To learn more, check out bible lessons for teenagers and youth group lessons resources.

During the heyday of Richard Simmons, this is what people in the USSR had every morning for an exercise program. Have a look, and judge for yourself whether …

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