Watch the full interview here:

Check out this interesting article by HVMN on how to fuel your body properly before and after challenging training sessions:

Hampton Fitness Interviews Scorpio Liberates – Click Here

All exercises contain 3 sets with 8 reps

Dumbbell Chest Press
Inclined Dumbbell Press
Dumbbell Fly
Standing Bicep Curl (Barbell Grip)
Cross Chest Curl
Overhead Tricep Extensions
Hammer Curl

Dumbbell Bench Pullover (1 minute straight, 5 sets)
Weighted Side Plank (hold for 30 sec, 5 sets each side)
Single Arm Overhead Carry (walk back and forth for 30 sec, 10X each arm)
TRX Shoulder Raise (30 sec continuous, 3 sets each variation)
Dumbbell Straight Leg Deadlift (12 reps, 3 sets)
Single Arm Compound Squat (12 reps, 3 sets)
Dumbbell Squat to Shoulder Press (12 reps, 3 sets)

For long, people have believed in the indomitable spirit of the mind; however, few have come close to measuring it in empirical terms. Along with the common demands of weight loss, dietary modification and physical exercises comes a few questions. Do we need to do some mental training for weight loss? Is it worth the effort, and how do we know?

Think again, in the event that you believe physical exercise is all that there’s to training. There’s another side to the effect of exercising and that is that it coordinates certain muscles, learning to move just as prescribed by the particular sport’s rules etc.

The role the mind plays in body performance cannot be understated and while it remains a subjective discourse as to how you can enhance mental strength to improve performance, we will drop a gem or two on how to get it right mentally.

How tо train mentally

  • Emulate the precise moves you’re supposed to practice and you have to mentally mirror those routines. Then simply replicate these in the mind over and over, since you already have vivid pictures of the things you have to do – you will only become better and better at what you seem to be already good at. You need to view them again and again until you have mastered the routine on your own. In the event that you intend to master from the experts in the field. That’s best done by watching videos.
  • Learn to manage anxiety and your emotions. Remind yourself why you are doing this. Feed your mind with positive images and outstanding results
  • Make sure the person you are using as a guide is performing the moves right, it is possible to tell – you do not need to learn any moves that are substandard at best. Mental training is all about training alongside with the people who will feed you with the right form of energy.
  • Identify the most complicated and crucial moves and look at these repeatedly (loop over that section of the video over and over again). Since your entire moves are subconscious, you do not constantly have to look at them actively and using a fixed gaze! Rather, just let a particular motion play again and again while you’re doing the dishes, reading, doing some repairs or so. It will be enough if you view from one side of your eyes! Your eyes have a kind of peripheral vision, sideways till they start to vanish and as you’ll be able to check: look straight ahead, move your fingers sideways and outwards. You will discover your eyes can see your fingers from a certain angle
  • Play the videos in full, especially your favorite scenes. Play it repeatedly, so when you can do a move or two, e.g. if you ride a bus or whenever you find time in between shifts, then mentally rehearse these scenes, now visualizing yourself in them, as if YOU were the one who did those moves.
  • Keep a log or diary of specific measures that pertain to your own particular sport that describe your improvement (e.g. height jumped, time ran etc.) in the discipline you practice and compare your results over time. Try to get hold of a normal video of another vital set of motions, when you feel that you’ve got done enough in one single field and do the same. Every couple weeks or months, review the old content as well, and if you’re able to get someone to film you doing these movements from preferably the very same angles that your former role models where revealed from, then you certainly can even compare the way you determine. Try to get a second opinion also.



Individuals are getting more aware of the importance of fitness and exercise. Whether indoors or outside, you will always see people working out to get and keep healthy. Outdoor exercises are particularly good to boost your overall well-being and revel in life in the same time! With outdoor exercises, you don’t need expensive gym subscriptions or personal trainers. Here are some outdoor exercises you can practice on the plain field

  1. Lunges

    A fantastic outside exercise, it is an effective approach when it comes to working on your bottom and hamstrings. Lunges come in different forms. This can be the fundamental drop-knee style. Lower your back towards the floor and flex your knees, ensuring your heel is flat to the ground and your knees are directly within the center of your feet. Simply repeat in a flowing motion.

  2. Pushups

    Ideal for your upper body, pushups also have many varieties, including regular, broad, and close grips. They’re a perfect outdoor exercise, and you will work more muscle groups and get a much better result if you rotate the three moves. Lower your body until your nose touches the ground after which return to your starting position with a quick up press. Repeat as many times as you can without over stressing.

  3. Squats

    Squats are quite simple to do for outdoor exercise, if they’re done the proper manner, squats have a great effect. Squats also have many variations – standing, one leg, wide-stance, pile, and overhead. You will sense your legs becoming tired as you repeat the routine, this is an excellent thing. It means you are doing it right. They’re ideal for developing your hips, buttocks, and thighs. Stand evenly with your feet. Keep your back straight and your stomach.


Nothing can be done without the control of the mind. Make sure you are in a superb mental state every time to achieve optimal performance. Seek like-minded individuals that value personal training to improve your motivation. While you are at this, remember that outdoor activities can provide about the same result as going to the gym. Go to a plain field with a partner or two, absorb the natural scenery, have fun and improve your fitness levels. It could be body weight oriented exercises, just make sure you have a go at it for as long as your mind and body is willing to carry you.

The Oscars, Hollywood’s most glamorous night, concluded the 2017 Awards season this past weekend. In addition to beautiful dresses, expensive jewelry, impeccable hair and make up styles, celebs are also known for flaunting their dedication to exercise and toned bodies to look their best while posing for the paparazzi on the biggest night in town for movies. Very often celebrities are responsible for driving new fitness trends to success and also popular demand, having fans buzzing and wanting to try a celebrity-endorsed workout hoping to achieve similar body goals and look.

New workouts and innovative fitness trends are great since they can restore and spike up motivation and excitement to either try some new fitness equipment or experience a new facility, or both. However, in my opinion, nothing beats a brand new workout that is tailored to your body needs and that revolves around a routine that works for YOU. My experience as a fitness trainer led me to be a firm believer in the Number 1 rule of fitness: no matter how big or small your goal is, you should always listen to your BODY! Some suggestions made by a celebrity on how she got a toned upper back or tighter waistline with a body fat reduction might now work for everybody. Fitness never has and never will fit a ONE SIZE FITS ALL type of approach… It’s about building a personalized experience after a trial-and-error phase.

After months of training, mostly female clients in this case, I noticed that this type of dynamic workout, incorporating plyometric movements with bodyweight exercises and also light dumbbells, tends to produce the best results in clients who consistently get exposed to this routine and push themselves, therefore noticing improvements weekly.

Here it is:

Perform each exercise for 1 minute, resting for 10 seconds in between exercises
Do 5 rounds (5 circuits total) with 2-minute rest in between circuits

1) Goblet Dumbbell Drop Squat
2) Backward Lunge with Single Arm Shoulder Press and Weight Transfer
3) Blast Off Push Up
4) V-Shape Body Hold with Dumbbell
5) Low Side Squat Switches with Dumbbell Shoulder Push Outs
6) Bent Over Dumbbell Row to Front Shoulder Raise to Lateral Raise
7) Side Plank Lateral Arm Raise with 1 sec Knee Hold

For a full tutorial with audio and visual aids, check out my Full Body Runway Ready Workout video when it launches here on my website and on my YouTube channel Scorpio Liberates this month!

This post was mainly inspired by friendship… whether it’s a gym buddy, fitness pal, partner, colleague, childhood friend, etc…it doesn’t really matter because in the end this universal rule applies to everybody:

You gotta love yourself first and a few worthy others the same way Alfred Pennyworth looks out for and cares for his beloved Bruce Wayne’s safety and future (I’ve always been a Batman fan because of the degree of darkness and deepness to which he’s able to descent and still come out on top).

Finding true friends is hard, yes we agree…but when you do, and you will if you chase greatness and become the person you are designed to be, they become something more than just friends.

They relentlessly and consistently act as protectors, they are able to see the world from you point of view, they understand you, appreciate and offer constructive criticism…they just get you and will always have your back, no matter what…and if you are mentally strong enough to recognize that and also embrace and welcome such beautiful gift presented to you into your life, you will forever have a bond that’s more powerful than 1000 @eddie_hall_strong ready to deadlift pounds over pounds of iron.

On that note… here’s a push-up circuit workout for you to try with your workout buddy!

  1. 25 decline swiss ball push ups
  2. 25 incline push ups (can use a chair or similar)
  3. 25 spiderman push ups
  4. 25 diamond push ups

30 sec rest in between exercises. Complete the whole circuit 3 times

Don’t think you can build mass with bodyweight training exercises only?! OF COURSE you can.

Follow this routine and go directly from the power movement right into the 2nd movement with little to no rest. Do anywhere from 3-5 sets with 60-90 secs between sets. QUALITY reps!!!

Lower Body Bodyweight Training

  • A1: Squat Jump 6-10X
  • A2: Pause Squats X20 (pause at the bottom)
  • B1: Lunge Jumps 5-8X/leg
  • B2: Step Ups 10X/leg
  • C1: Broad Jumps 5-10X
  • C2: Single Leg RDL 15X/leg

Upper Body Bodyweight Training

  • A1: Plyo Pushups 5-10X
  • A2: Strict Dips until Failure
  • B1: Chest to Bar Pullup 5X
  • B2: Strict Pullup until Failure
  • C1: Explosive Recline Row 5-10X
  • C2: Feet Elevated Recline Row Max Rep