9 Tips for Flat Abs

No. 1: Improve Your Posture

Slouch and your stomach pooches. So straighten up, and you've done your abs a favor without breaking a sweat! For better posture while standing, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep the fronts of the shoulders open like a shirt on a hanger, instead of a shirt on a peg. Draw your navel to your spine and keep your weight even on the balls of your feet and your heels.

No. 2: Think Whole-Body Exercise

Don't get so into your abs that you overlook your other muscles. Your core muscles also include your glutes and back muscles, for instance. Pilates is one way to work all of the core muscles, plus the arms and legs, for a whole-body workout that does strengthens the abs -- and more.

MOTIVATION: your fitness fear.

MOTIVATION: your fitness fear.

What are you afraid of? 

Failing? The minute you TRY you are succeeding. 

Are you afraid that it will be hard? It will. Get over it. You’re stronger than you think.

That it will hurt? You’ll be sore. For a while. And then you’ll be stronger.

None of your fears are permanent. But your success will be something that no one can take away.

Face your fears head on. Sign up for the class/race/goal that scares you. And then go back for more. 

(Source: jjustine05, via xxilovetorunxx)

MOTIVATION: stretch it out.

MOTIVATION: stretch it out.

Tight, tired, stressed out muscles need stretching. 

Don’t forget to include your brain there, too.

(Source: arecoverypath, via yogurtyoga)

MOTIVATION: you can go further than you think

Just try. One more set. Ten more minutes. Five more reps. One more sprint. Maybe two. Just try. Your body will prove your head’s self-doubt wrong. Your heart knew all along. But you have to try. You’re stronger than you think. You’re tougher than you think. You’re more resilient than you think. You will succeed. But you have to try. And keep trying. And keep trying. You will succeed. But only if you try.
-The HUNK.

Interview with Fitness Model Ginen Rai

Better late than never,we are finally here with the short information and interview with our first Fitness Model winner Ginen Rai presently working at South Korea.
Born in 1979 July 28th,Ginen Rai says he always has been interested in Fashion.
168cm tall Ginen had also done some ramp walks on past in Dharan.His this fashion interest made him workout always for his fitness.Since the age of 18-19 years when he tried for British army he started his training which he says,"Am Still maintaining it."
He says he really felt proud and today he realized that he got the perfect fitness body when he won our Fitness Model competition which was totally based on votes and likes of all our page"JustGym Dharan" fans.
So, here we go with the short interview we had with him.

18th Mr.Dharan Municiple Bodybuilding Championship,2068

Winner: Dinesh singak limbu-Rs.30000
1st runner up: Surya Tamang-Rs.15000
2nd runner up: Uttam khatri-Rs. 7000

3rd runner up: Suraj Shrestha - Rs.5000
Best Poser: Jashwant Singh-Rs.1000 


#Overall Competitors for the TITLE.

Sagar Rajbanshi-Exclusive Interview

Sagar Rajbanshi, born on 1989,January 26 from Dhulabari Jhapa is one of the uprising star in Bodybuilding.We have seen his dedication and hardwork thru his improvements.Everytime when we check his pictures we gotta see some new changes.On last months Fitness contest on our Facebook page "JustGym Dharan"he had to make himself satisfied with Runner-up.

He has never been out on stage but dreams to be on stage someday.At present he is residing in London.Inspite of hard working hours he always has and manages time for his workouts and trains with full dedication.Here we have short but exclusive interview that we had with him.Hope you all get motivated and support this sport in Nepal.

*So Sagar ji,since when are you here in London?
-I've been here since 2and half years,I still remeber the date..I came here on 2009,September 21.

Dance performance @3rd Mr.Purwanchal,2068

Fashion Show@3rd Mr.Purwanchal

3rd MR.PURWANCHAL,2068

3rd Mr.Purwanchal Results:-

Winner: Bikash Dhinal-Rs.30000.
1st Runner-up: Dinesh Limbu-Rs.15000
2nd Runner-up: Ram Basnet-Rs.8000
3rd Runner-up: Raghuveer Chaudhary-Rs.7000
4th Runner-up: Uttam Khatri-Rs6000
Best Poser: Rabin Tamang-Rs.4000.

Fitness Model-GINEN RAI

Born on July 28, 1979,GINEN..is our Best Physique Body contest winner,who has been featured as our fitness model.GINEN from Dharan presently resides in Seoul,South Korea. 

WINNER !! █║▌│█│║▌║Verified ✔

WINNER-Rae Ginn

1st RUNNER-UP-Sagar Rajbanshi

2nd RUNNER-UP-Adarsha Shrestha

Arnold with a mustache!

Wow, we haven’t seen this one before! While browsing the internet, we came across couple of really impressive 

Arnold Schwarzenegger bodybuilding photos, that put more emphasis on his overall definition, rather than just mass. 

However, another thing stands out, and that is that Arnold seems to have grown a mustache at that time. It looks 

pretty funny, and certainly makes him look more Austrian. However, we also ain’t surprised that he eventually decided

 to shave it off. 

We got 4 pics of Arnold and his ‘stache for you guys.

How cool are these?

Sure, the mustache is funny and unusual, but the pictures themselves are awesomely clear, though they do seem to 

be somewhat old.

And now, the obvious question…

Sixth National Games

The Sixth National Games formally concluded after a week-long sporting event at Mahendranagar of Kanchanpur district in the Far-Western Region on Sunday. On the occasion, Prime Minister Baburam Bhattarai handed over the National Games’ flag to the Eastern Region. National Sports Council (NSC) has decided to hold the Seventh National Games in the Eastern Region. Central Region dominated the 6th edition of National Games as it won 131 gold, 84 silver and 85 bronze medals during a week-long sporting events. Similarly, Nepal Police secured second spot in the event, clinching 94 gold, 42 silver and 34 bronze medals while Armed Police Force stood at third with 46 gold, 42 silver and 46 bronze medals during the games. The event featured altogether 31 games. Of the total games, some 13 games were organised in Dhangadi of Kailali district while 12 games were played in Mahendranagar of Kanchanpur district and the remaining were organised in Kathmandu, Nepalgunj and Birgunj.

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Zuzana Light pictures collection for different workouts.