We turn to social media for so many things; it touches every aspect of our lives. Be it trying to see if your high school girlfriend is single or checking out a new company you want to work for, social media has changed the way we do things. Not only does the average person turn to social media for personal use, there are many different businesses that take full advantage of this new type of marketing and consumer outreach. Fitness sites are already a huge niche and now social media site creators are starting to really take notice. There’s more than a handful of social media networks on the internet solely dedicated to fitness. Obviously, open social media sites (think Facebook, twitter, google+) are full of fitness pages.

Want to know why there’s so many sites dedicated to fitness? Because it’s interesting, and everyone wants to be in shape, but only a few really ‘get’ what it takes and how to reach their goals. Fitness is also a very peer driven issue, most people can relate to the desire to be fit, or the effort it takes to get there. The right social media site could act as your gym buddy (p.s. having a gym buddy is a highly effective way to reach your goals). One company has combined the business of muscle and social media into a company and is able to use the latest internet tools to get people in shape through the internet.

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Marc D. Thompson, a professional fitness expert and personal trainer, turned to social media to grow his business. Since then, his business model has evolved to bridge distance, time and convenience as a way to obtain and retain clients, he says.

Thompson founded VirtuFit in Delray Beach as a studio operation in 1987. He worked in a variety of capacities: rehabilitation, trainer, instructor, consultant, faculty and director. He works with people of all ages and abilities: budding athletes, senior citizens regaining strength, or patients recuperating from injury to fitness clients.

He added its virtual component in 2008, serving about 25 clients a day.

Thompson emphasized that his is a business that relies heavily on personal referrals.

So, the progression to use the Internet, face-to-face visual technology like Skype, and branding through Facebook and Twitter was a “natural movement toward virtual training, being able to reach anyone anywhere,” he said.

Creating original content such as his recent online book, The Fitness Book of Lists, sharing links and resources; advertising on Facebook, using keywords for Internet searches and social media conversations, drives interest and new business, says Thompson.

The drill down:

What adjustments did you make in you business/operations model for online training? I bought new faster laptops, I pay for the top Internet speed package, I bought a large screen TV to display my clients better when on Skype. I improved my personal skills, my speech and ability to succinctly yet completely convey my directives.

Skype clients make up 75 percent of your business now. To what do you attribute that? I credit my reputation and client referrals. I’m innovative: working one-on-one with individuals. I designed numerous fitness programs. I’ve broadened my reach to train a multitude of clients around the world with teleconferencing.

Why do clients like Skype? It’s convenient, easy and takes the logistics of traffic, or a late night at the office out of the equation. In addition, the video and audio quality is wonderful and with proper skill, knowledge and articulation I am able to “be in their room” with them as they train.

How do you keep a virtual business real to your clients? Soft skills are just as important as technical know-how, such as intuition, caring, kindness, and observation. In addition, with proper articulation my clients feel I am standing right beside them, motivating and prompting them along the way.

How do you engage in the local community such as business networking? I joined the chamber and go to events, grand openings, I go to social spots such as coffee shops and restaurants, I join or attend expos and workshops, volunteer and be active in the community.

Do you train with clients at local venues, community centers, etc? Yes, I have trained at client’s offices, hotel rooms, houses, backyard, poolside, at parks, at beach, at churches and gyms…anywhere can be a gym.

Do you have competitors? Yes, there are many trainers and I’ve trained others to do virtual training and hope to train more. I welcome competition and also hope more people are exposed to and understand the validity of virtual LIVE training. It’s all about awareness.

What is the best advice you ever received? Surround yourself with people who are smart and honest.

When just starting to use Skype, what are some early lessons-learned? Oh, when the lawn guy inadvertently cut the cable line in my yard–No Skype! No Internet! Now I have Skype on my phone as well as backup.

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So, this site is basically looking to intertwine social media and live interaction- thin virtual gym buddy.

Watch this video about one company incorporates social media and fitness…

Here’s a list of the top social media applications for fitness:

Gyminee – This site caters to the fitness buff and contacts users with reminders about reaching goals and staying on track.

Fitizens – This site aims to be the internet’s first social marketplace exclusively for Fitness Experts to connect with Fitness enthusiasts. It’s an online community where fitness enthusiasts can get advice, information and guidance straight from the people who know it the best.

FitLink – This site’s mission is to establish a dynamic community that lets users to live healthy lives. It also aims to connect fitness enthusiasts with personal trainers, health clubs and even event organizers.

Exercise World – This is an online fitness community and social network where you can meet people into exercise, nutrition, and health. Users can setup profile, blogs or groups while you go through your quest for losing weight or staying fit.

Are you on any of these sites?

Over the last decade, there have been many different health scares from diseases running rampant across the globe. From SARS to the swine flu (H1N1), we have all had our moments of freak out. So, what has this done to us? Well one thing is we all think we’re safer through the use of antibacterial soaps and hand sanitizers. Great, so everyone is living healthier right? Making better decisions? Well, the choice to use antibacterial hand soaps may be made with the best of intentions, but it might actually be doing more harm than good- especially to your muscles! Read how your muscles may be suffering from your hygiene efforts.

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Introduced in the 1970s, the compound triclosan has become an increasingly popular ingredient in many antibacterial soaps and other personal-care items, such as deodorants and mouthwashes.  However, as the chemical’s popularity continues to grow, a recent report has raised concerns about some frightening risks that triclosan could pose to public health.

A new study published in the Proceedings of the National Academy of Sciences has revealed that exposure to triclosan is linked with muscle function impairments in humans and mice, as well as slowing the swimming of fish.  By reducing contractions in both cardiac and skeletal muscles, the chemical has the potential to contribute to heart disease and heart failure.

The researchers from the University of California, Davis, and the University of Colorado decided to examine the possible effects of triclosan due to recent literature raising health concerns about the chemical, as well as substantial increases in its production.

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So basically, triclosan is starting to show up in many different hygiene products- deodorant, mouthwash, antibacterial soaps, and more. Triclosan is an antibacterial and antifungal agent, it has commonly appeared in toothpaste, even though the FDA has reported no evidence of its effectiveness against gingivitis. In the United States, manufacturers of products containing triclosan must indicate it on the label and it is under investigation from the Federal Drug Administration about its safety for human use.  A study done in 2010 indicated that children who had higher exposure to triclosan had more hay fever, and that opened the floodgates for speculation about this chemical.

Here’s some more about the dangers of this chemical…

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“We consider [triclosan] a high volume chemical,” Dr. Isaac Pessah, professor and chair of the Department of Molecular Biosciences in the UC Davis School of Veterinary Medicine, as well as the study’s lead author, told FoxNews.com.  “Its production levels are quite high, and the levels in humans have been increasing since it was first used as an antibacterial agent in the early ‘70s.  So the body levels in humans – including plasma, urine and breast milk – have been steadily increasing.”

“The levels in the environment have been increasing as well, because it can’t all be trapped in the treatment plants,” Pessah added about triclosan’s prevalence.  “[Companies] try to prevent some chemicals getting out past the water treatment plants so they can dispose of them in a different way, but they can’t capture all of [triclosan] because there is so much of it.”

Primarily used in antibacterial hand soaps, triclosan can also be found in a number of bath and household products, including mouthwashes, toothpastes, deodorants, bedding, washcloths and towels, kitchen utensils and toys.

Effects on muscle contraction

Having studied previous research implicating triclosan in allergy development and the growth of some cancers, Pessah and his team decided to test the compound’s effects on muscle function after comparing it to long established hazardous chemicals.

“We’ve been working on polychlorinated biphenyls (PCBs) and polybrominated diphenyl ethers (PBDEs), the major flame retardants now being considered environmental risk factors,” Pessah said.  “We’ve know about PCBs for a while.  These tipped us off based on their similar structure to triclosan.  So we looked at it in more detail, and we were quite surprised that it had so much potent activity.  Given all the scientific literature, there’s virtually nothing about its ability to interfere with contraction of the heart.”

In their experiment, the researchers produced fully functioning cells derived from primary muscle cells in humans.  Because the cells were derived and not engineered, Pessah said the experiment more accurately determined triclosan’s effects in humans.

After exposing the cells to levels of triclosan similar to amounts people use daily, Pessah and his colleagues found that the chemical greatly interfered with the muscles’ ability to contract when stimulated, a response known as ‘excitation-contraction’.

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This chemical is not good, triclosan is linked to cancer and allergy development (meaning allergies you develop but were not born with). After learning of its effects, one researcher named Pessah wanted to know how it affected human muscle function- the results are a little unhinging. When used in a typical manner, the ingredient in antibacterial hand soap hindered the muscles’ ability to contract- meaning the muscles don’t work the way they should. This will obviously hinder muscle growth as well as function. At this point, we have to wonder what sort of implications it could have on your body building program AND on your overall health.

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“Excitation-contraction coupling is essential for muscle contraction,” Pessah said.  “If you interfere with that process, it can be lethal and certainly debilitating.  We were very surprised that triclosan essentially impaired ECC in both cardiac muscle cells and skeletal muscle cells…It did so at relatively low concentrations and relatively quickly.”

To add on to these shocking results, the team also found that exposure to triclosan in mice resulted in an 18 percent reduction in gripping strength as well as a 25 percent reduction in heart function – all within an hour of the chemical’s introduction.  Going one step further, the scientists studied the effects of triclosan exposure on fathead minnows, ultimately finding a significant reduction in swimming activity.

Implications for public health

While the results of the study are staggering, Pessah noted that usage of triclosan will not lead to immediate heart failure.  Most people are able to metabolize triclosan quickly so that it is readily excreted through urine.  But a portion of the population does not metabolize the compound as quickly, and the chemical can remain active in the blood for a longer period of time.

However, the main concern the scientists have is the potential for triclosan exposure to contribute to already debilitating heart conditions.

“The target we’ve identified has been implicated in the impairment of heart function over a period of time,” Pessah said.  “If an average individual loses 10 percent of their cardiac function, they’re not going to feel it.  But if you’re a person with heart disease already at 50 percent of heart function capacity, reducing 10 percent or 20 percent could markedly hurt your health.”

Pessah said their findings present yet another health concern posed by triclosan, adding to previous accusations of its toxic and carcinogenic nature.  Because of triclosan’s prevalence in both the environment and the household, the agent has been flagged for further risk-benefit analysis by the FDA, but no final recommendation has been made yet.  Currently, manufacturers utilizing triclosan – also known by its brand name Microban® – are required to list it as an ingredient on their product labels.

Pessah hopes this new study will add to the FDA’s considerations, as well as help consumers become more aware of the compound’s effects.  According to Pessah, triclosan is not an essential ingredient for these products.

“When people ask me about this, I say that we’ve been taking great care to buy products without triclosan,” Pessah said.  “Instead, buy disinfectant hand wash based in alcohol.  There’s no literature that says it’s more useful than just soap and water. The risks definitely outweigh the benefits.”

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While the ingredient is obviously legal in this country, officials are growing concerned. We know of many degenerative conditions (think Parkinson’s) that inhibit muscle function and can’t help but to wonder if things like this make it worse. As of now, products containing triclosan must indicate so on the label- keep an eye out!

Are you worried about this dangerous chemical and how it stops your muscles from growing?

We absolutely LOVE our cardio workouts! It’s part of our well rounded routine, even though hitting the weights is clearly more interesting to us when it comes to exercising. Men tend to avoid cardio, thinking it’s only for women and people who need to lose a lot of weight. Focusing solely on strength training is a huge mistake that many people make in the gym. Adding in a cardio workout to your weight lifting regime is not only good for your health, it will make you look better too!

Watch this video on cardio, weight lifting, and diet…

Many men who have that cut, lean look to them are also committed to their cardio workouts. We bet any of the men in these Hollywood bulk-ups hit the streets running more than a few times a week! Using cardio routines as a part of a well-rounded workout plan is also a secret to getting six pack abs. Not getting enough cardio is one of the biggest mistakes that keeps guys from getting a chiseled stomach. So, why is it so important that you don’t skip the cardio in the gym?

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If you’re one of many people who struggle to do cardiovascular exercise, you must understand that no matter what your fitness goals, you need to get regular cardio exercise to accelerate your training.

According to the Texas Heart Institute, by the end of a long life, a person’s heart might have beaten more than 3.5 billion times. Each day, the average heart beats 100,000 times, pumping about 2,000 gallons of blood.

Your heart works as a pump that pushes blood to the organs, tissues and cells of your body. Blood delivers oxygen and nutrients to every cell and removes the carbon dioxide and waste products.

If you’re adding lean muscle mass, it’s imperative you get the blood flow into the muscle being trained and the CO2 out. There’s just no way around it, folks. It’s a fitness principle as old as the science itself. I’ll say it again and again, adding muscle burns stored body fat.

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Your heart doesn’t pump enough blood to flow to your muscles if you are not using cardio exercises in your training. Good blow flow is absolutely essential in building muscle.

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Body builders, power lifters, runners, teens and super seniors all exhibit fitness improvement with appropriate, regular cardio exercise. The reverse is true for far too many of you who dash for the door after a little weight training.

You have to know where your heart rate is during cardio activities to get maximum results. If you don’t know, you’re just wearing out your shoes and the belts on the treadmill.

What they are saying here is, it’s extremely important for people to do cardio AND strength training. If you lack in weight training, you are just as bad off as someone who never hits the cardiovascular equipment at the gym and sticks to the weights.

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There are many strap-on heart rate monitors. Investing in one is not a good idea.

Don’t get scared you’ll pass out if you break a sweat. If you ever feel dizzy at the gym, sit or lie down until the dizziness passes.

This happened to me years ago after I’d gulped two cups of coffee and rushed to meet my lifting buddy at 6 a.m. I had no food in me and little water. When my body got depleted of any energy source, the dizziness hit me big-time. I lay on the gym floor watching the world spin for what seemed like a minute.

Yes folks, this is why I ask you to eat and bring your water bottle to our training sessions.

Your cardio workout should always be at your level on intensity. Pay no attention to the cheetah next to you running 60 mph. They’re probably trying to catch an antelope for dinner.

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The final point being made here is- no matter which leg of your routine you are on, make sure that you are breaking a sweat! If you are not at your ideal heart rate, you are not doing it right. Most gyms have a graph (poster) up that will identify your target range, if not, consult with the gym personnel- it’s their job to advise you on using the equipment properly, so they should at least know that.

Do you incorporate cardio training at the gym?

Amongst all the guys we know, every body builders targets seem to go as follows- arms, chest, and shoulders. Well-developed shoulders are essential to developing a fully chiseled masculine physic. Competition ready, professional bodybuilders probably put shoulders in their top two- if not number one. Thick and muscular shoulders cause your upper body to look much bigger overall. A lack of shoulder development will also hinder your strength training goals overall. Don’t fret, we went out and found what we think is the best way to get your shoulders on the way to their best development and build yet- it’s called the shoulder shock workout, and it’s very effective.

There are two different methods used below in the routine designed to shock your shoulders. The first is called a rest-pause method- basically, shorter periods of rest will increase intensity. Increasing intensity releases more of those natural muscle growth hormones and ramp up your resting metabolism rate, even hours after the workout is over. Rest-pause increased mental toughness and stamina, it also ups the efficiency of what you are doing. If you want to make the most of your time at the gym, rest-pause is a great way to do so. The next method is reps-based- it focuses on a targeted rep range that allows you to simplify your workout and just worry about the set and repetition.

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The Workout

Exercise	Sets	Reps	Rest
Seated Overhead Dumbbell Press*	1	10-12	15-seconds**
Rest-Pause Sets	4	to failure	15-seconds
Snatch (Wide) Grip Barbell Shrug	–	50***	30-45 seconds
Rear-Delt Flye (prone on incline bench)	–	80***	30-45 seconds
Face Pulls with External Rotation	–	60***	30-45 seconds

*Pick a weight that you can do for 10-12 repetitions (and no more) with good form; use that same weight for all rest-pause sets as well. The goal with overhead dumbbell presses is to get a total volume of around 25 repetitions – 10-12 on the initial set and 13-15 combined on the four rest-pauses.

**Rest should be closely monitored and should not exceed 15 seconds or 10 deep breaths.

***For the Reps-Based method, you will try to get the total number of repetitions in the shortest amount of sets possible. If the exercise calls for 50 reps and you perform 15 reps on your first set, you have 35 reps left. Don’t rush the reps; focus on quality and a full-range of motion.

Coaching Cues:

Seated Dumbbell Overhead Press

Perform the press through a full range of motion.

If the seated position puts a strain on your lower back, spread your feet out wider and place them slightly farther away from the bench.

Drive your feet downward to anchor yourself into the ground and create full body tension.

Utilize a partner or stopwatch to keep you accountable to the short rest periods.

Focus on keeping good form and stop one rep short of a ‘grinder’ rep.

Snatch (Wide) Grip Barbell Shrugs

Move your hands outward on the bar until your index finger is on the outer ring.

You will need to use lifting straps because your grip will be limited in this position.

Focus on a full range of motion and try to touch your shoulders to your ears in a straight-line bar path.

Try not to throw the weight; instead, pull it with constant tension.

Moving your hands out will take your shrugs to the next level and increase the intensity of the movement 10-fold.

Rear Delt Flye (Prone on Incline Bench)

Lay facedown on an incline bench with a dumbbell in each hand and pull the weight until your arms are in line with your upper back.

The prone position will limit the potential for “swinging” the weight.

Focus on controlling the movement in both directions.

Your elbows should be slightly bent, but if you want to make the exercise harder, keep your arms completely straight.

Face Pulls with External Rotation

This exercise will activate and strengthen the muscles in the upper back responsible for posture and optimal shoulder health.

Grab each end of a rope attachment that’s connected to the top pulley of a cable stack machine with an underhand grip.

Pull the rope to your neck, and as you get close, externally rotate your hands into a “field goal” position.

Hold for a one-second count before reversing the movement back to the starting position.

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Here’s a video from a pro on getting shoulders ready for competitions…

The workout mentioned in the article is highly effective in promoting new growth in the shoulders. If you have previously tried using the more popular ‘pyramid’ set techniques with straight sets, you probably are not getting the results you want- at least not unless you don’t want bulky shoulders. When other workouts fail to widen your shoulders and create bulky definition, try this intense regime for a few weeks and you will likely see and feel the difference.

Do you aspire to have competition ready shoulders?