Back pain, AGAIN!

There was a time in my youth when I felt immortal.

I was strong. Healthy. Full of life.

Maybe like you, I felt like I could conquer the world.

Every day I’d wake up, bursting with energy. Feeling unstoppable.

I’d go out and exercise full out. Or put in a long day at work. Or go on a weekend adventure with friends to the mountains.

And at the end of the day? I’d still feel REALLY good.

Tired, but in a good, relaxing, “hit the sack” kinda way.


Until one day, it happened.


I was getting out of the car and for some reason, I twisted my back.

It immediately seized up. Hunched over with hand on my hip, my muscles spasmed as if to protect it.

The pain was sharp. Deep. Crippling.

That was a day I’ll never forget. That was the day I realized… I was human.

Getting out of the car was something I’d done a thousand times before. Why did it happen THAT day, I wondered?

I’ve replayed it a thousand times in my head, but I’ll never know.


What I do know is that day set off a chain reaction of events.

Over the years, more unexpected bouts of pain. Days and even weeks off work.

Make-you-feel-like-a-zombie pain pills.

Physical therapy. Alternative therapy. Chiropractic.

Days of “bed rest” watching Jerry Springer.

Oh, I hated that term “bed rest.” It’s so not me.


Ever since that fateful day, every so often out of the blue, I’ll tweak my back again and relive that fateful day as well as the weeks afterward, nursing it back to health.


Until recently.

While I was experiencing my most recent painful bout, one of my business partners took pity and shared with me a wonderful natural method that not only relieves back pain in less than 20 minutes, but there’s a strong likelihood you’ll never have to deal with it again.


Imagine that!


I tried it and amazingly, it worked! Within just a few minutes, my back magically “unlocked.” The relief was like a warm south Pacific wave, relaxing every muscle in my body.

After wasting thousands of dollars on useless remedies, days and weeks off work, I was FINALLY FREE from pain.


I’ll be honest. As I’ve grown older, my experience with back pain has humbled me. When I look at it the right way, maybe it WAS a good thing, because I no longer take my health and body for granted.


But the great thing is I’m back doing the things I love. Without giving second thought to whether my back will “go out.” With this unique method, it’s been months since I’ve experienced even the smallest inkling of pain…


=>Back Pain Relief 4 Life


All I can say I wish I’d know about this method sooner. But I thank my lucky stars I found it when I did.

Learn More


Nabil Al,
KRA Fitness Team

10 Best Running Shoes for Women on Amazon

Give a girl the right shoes, and she can conquer the world.” However, with so many products out there, finding the perfect shoe can be overwhelming. It’s so easy to spend hours upon hours scanning Amazon or jumping from shoe store to shoe store looking for a shoe with the right look, fit, and reputation, and it’s really exhausting for both women and men alike. Not to worry, the best-of list is here to help. Shopping for the best running shoes can be totally painless and this is just the place to start (and streamline) the process, giving you more time to get out there and conquer, whether it be on the track, treadmill, or trails.

What makes a truly great running shoe for women in 2017? There’s comfort, of course, then style, durability, support… But these days, the question is even harder to answer, depending on who you are and what you want. For this reason, we bring you the Best of 2017/2018 Collection for women’s running shoes. We have ten of the best of the best, but they each win in their own way. From minimalists to maximalists, splurgers to cheapskates, and sprinters to marathoners, we’ve got the line-up for you. Many may wonder why Adidas didn’t make the list, but we were not impressed with their lineup of shoes the last few years.

1. ASICS GEL Kayano 23

Although there are some tough contenders out there, very few brands can beat ASICS when it comes to women’s running shoes. The Kayano is a model that maintains its popularity through each new version. Providing exceptional comfort, while at the same time, going for a reasonable price, these are a proven winner. Learn More 

2. Brooks Women’s Ghost 9

The Brooks Ghost 9 possesses their Element Upper which offers protection from dust, rain, and mud while remaining breathable and extremely lightweight. Female runners also appreciated the gender friendly BioMoGo cushioning design that delivered a solid ride on both treadmill and trail. Learn More

3. ASICS GEL-Noosa Tri 11

The ASICS Women’s GEL-Noosa Tri 11 Running Shoes in the paint-splash color combo Flash Coral/Spring Bud/Sun could be described alternately as adorable, insane, and artsy. But always, bold. Learn More

4. Altra Torin 2.5

Sometimes, or a lot of times, less is more. When it comes to great running shoes, plenty of runners are opting for the less is more approach. These shoes are in line with the minimalist trend, but they’re also plush and cushioned to protect from tough terrain or injury. They naturally align to your foot shape and flex with your movements. They’ve also proven themselves to be more durable than the average minimalist running shoe. Learn More

5. Nike 5.0+

 Okay, these tend to be a bit expensive. But if you believe in “you get what you pay for”, you may be able to avoid having to buy yet another pair of running shoes just a few months later! Maybe you could get something similar to these for a more fair price, but plenty of runners think they’re worth it. In their defense, they come in some really cute, bright colors, which have been all the rage lately. They’re also extremely lightweight and breathable. Learn More

6. Saucony Cohesion 9

When it comes to saving money, you can always count on Saucony to give you the bang for your buck. These shoes are durable, comfortable, and breathable. They’re also pretty affordable. For decently priced shoes, these Sauconys have a remarkably high reputation. Learn More

7. ASICS Gel Nimbus 18

GEL Nimbuses never fail to impress and please runners time and time again. These shoes have Beyonce singing, because they’re flawless. Not to mention, the queen would approve of just how attractive (yet understated and modest in price). Learn More 

8. Asics Women’s Venture 5

 Asics once again delivers with a women’s version of their extremely versatile and well constructed flagship running shoe. The proprietary GEL Cushioning system is exactly what you need when you are on the last half mile of a grueling marathon, or the last set of a tough workout. Runners enjoyed the aggressive outsole for solid traction and durable high abrasion rubber that can outlast typical running shoes. Learn More

9. Nike Air Zoom Pegasus 33

These shoes are hot! And they come in a wide range of colors from blue on pink powder to purple on gold. What we love so much about the Nike Air Zoom Pegasus 33 is that it’s lightweight with breathable mesh coverage. These shoes were made for sprinting. Learn More

10. Under Armour Speedform Fortis GR

With a 4D Foam layer, these shoes conform to the natural shape of your foot, making them super comfortable, while charged cushioning helps you keep going strong for more miles. These shoes are extremely durable and likely to last you a long time. Learn More 

How to Eat Healthy and what is Healthy Eating?

When you eat healthy, you enjoy many benefits. Losing weight, having more natural energy, and just feeling great in general are among them. With an excellent diet, you can also enjoy improved immunity and stronger health. You may have noticed some of the positive effects of eating healthy well already.

Eating Healthy - Mandarine
Healthy eating

Have you ever eaten cake and felt all tired and sickly afterward (or had a sugar crash from it)? On the other hand, have you ever eaten a healthy salad full of a variety of veggies and beans and felt awesome both inside and out afterward? If you pay attention, there is a distinctive “dirty” feeling inside when you eat junk, and a “clean” feeling when you eat healthy food.

These feelings can provide a basic guide for good eating, and using them allows you to follow your intuition when it comes to food. We are built to naturally know what is good for us and what we should avoid. However, it can be a little tricky to keep all this information in your head.

10 Tips of eating healthy and stay lean

In the spirit of making healthy eating as easy for you as it can be, so you can enjoy your new, more vibrant and energetic lifestyle, here is a handy guide for you on how to eat healthy.

  1. Eat Fewer Carbs and More Protein

Carbs, such as pasta, rice, white flour, and white sugar all cause your blood sugar to spike and then crash, causing you to feel awful and tired shortly after eating them. They also convert to sugars in your body, which are nothing but empty calories, and will cause you to pack on the pounds.

While a little bite of carbs every now and then is fine, and part of a balanced diet, you should only make it a small part, and making it the smallest part of your diet is best. Instead, replace those carbs with lean proteins, such as skinless poultry, lean beef, seafood, beans, and tofu. Protein builds muscle instead of fat, and it creates natural energy. You will look and feel much better when your diet has minimal carbs and a generous portion of lean protein at each meal.

2. Put Plenty of Brightly Colored Veggies on Your Plate

Veggies are the basis of any healthy diet. In fact, you should be building each meal around them, with anything else being only small side dishes or lightly added flavorings. Vegetables are full of antioxidants and polyphenols, which have health-building and anti-aging properties. The more brightly colored the veggies, the more beneficial properties are in them.

Eating healthy and Vegetables

To get the most benefits from veggies, each of which has its own unique health-building and healing properties, you should combine at least three or four different colors at each meal. If you want to use more, that’s even better. Fresh, cooked, raw, or frozen are all ideal ways to eat veggies (canned ones lose many of their nutrients, with the exception of tomatoes, which are more nutritious eaten cooked). Vegetable juice is also exceptionally healthy, as long as it is freshly made from whole vegetables and nothing else.

3. Don’t Neglect Fruits

Many people avoid fruit because they believe it will cause them to gain weight. Nothing could be further from the truth. Fruits are naturally low in calories, full of beneficial antioxidants and vitamins, and have natural sugars in them, not the processed ones that pack on pounds (or the ones in simple carbs that turn to fat-producing sugar).

While veggies should still be the main part of any healthy meal, you can eat a portion or two of fruit at each meal, and feel good about knowing you are filling yourself up with healthy food. If you are using fruit with edible skin, keep the skin on and eat it, too, as fruit skins have extra nutrients not found in the rest of the fruit, and also contains healthy fiber.

4. Herb it Up

When flavoring your food, use copious amounts of herbs. While a pinch of pure sea salt is good for you, don’t go overboard with it, and don’t use processed salt. Fresh and dried herbs, including freshly ground black pepper, are not only extraordinarily healthy, flavorful, and low in calories, they are actually used as medicines in most cultures in the world, and have been since the dawn of human time.

Most herbs have medicinal properties, so you can add a little extra healing to your plate while making your food taste delicious.

5. Add a Sprinkling of Nuts

Nuts of all kinds are full or protein and health-providing minerals. They are high in fat, so don’t go overboard with them. However, sprinkling a handful on top of a meal or side dish, or blending a few up in a smoothie, is an excellent way to give yourself more energy, and get extra nutrients into your body to make your health like a shield against the bad things of the world.

Any kind of nut is a good choice, and each one offers different beneficial properties and health benefits. Choose from things like walnuts, pecans, cashews, Brazil nuts, pistachios, hazelnuts, macadamia nuts, and more.

6. Coffee, Tea, and Other Good Drinks

Coffee contains antioxidants, and there is some evidence it may protect against Alzheimer’s, and even improve your memory and concentration. You’ve got to leave out the sugar or sweetened creamers, though, or you negate its health benefits. Take it plain or with unflavored milk or nut milk. Green, black, white, and red (rooibos) teas are full of antioxidants, as well, and drinking several cups of these teas a day has been shown to have potentially anti-cancer, anti-autoimmune, and memory-boosting properties, plus it has less caffeine than coffee. Only sweeten it with honey, or take it plain, to keep Your eating healthy.

And, you can’t go wrong with water. Water is the basis of life, and we all need its hydration. Pure, unadulterated, and properly filtered water is the essence of life and good health. It flushes out toxins and keeps your immunity strong. You can add a squeeze of lemon or a tiny amount of other pure, unsweetened fruit juices to make it more flavorful, but use no more than a few drops. You want to keep the water as pure as possible.


7. Dark Chocolate

When eaten in small amounts, usually no more than a one ounce square a day, dark chocolate is a healthy treat. It is full of antioxidants, improves circulation, improves memory, and boosts energy in a natural and healthy way. Make sure you get unsweetened dark chocolate with at least a 70% cocoa content (higher is better).

healthy eating – Chocolate

8. Add Some Health Oils to Your Diet

While you shouldn’t eat too much oil, as all oils have fat in them, some fat is good for you….if it is the right kind of fat. Fats containing high amounts of Omega 3 and Omega 6 are best.

Olive oil is a wonderful oil to use for flavoring or baking (in place of butter, as it has a similar taste), but loses its healthful properties if it gets too hot, so only use it in low-heat cooking. You can use coconut oil and avocado oil for high heat cooking, and they have excellent healing benefits, as well.

Oils made from almonds, walnuts, and flax seeds make great flavorings, but should not be used in cooking, only on things that are already cooked. Grapeseed oil is another good choice.

9. Eggs are Your Friend

Remember back in the 1990’s, when everyone was saying to avoid eggs because of all the cholesterol? Yeah, well that is old news. New research into health and healing has revealed that some cholesterol is essential for our health, and that eating two to three eggs a week is actually good for us. Just pay attention to the type of eggs you use.

Cage-free or pastured eggs are best, because the chickens who lay them are treated well, and given the best diet for producing the most healthful eggs. These chickens produce eggs that are high in Omega 3 oils, which make them extra healthy, so choose these a few times a week, and you can’t go wrong with your healthy eating regimen.

10. Potatoes and Sweet Potatoes for Everyone

While starchy veggies like potatoes, sweet potatoes, and other root vegetables got a bad rap for a while because of their tendency to turn into sugar in your body, the new wellness wisdom is different. It turns out these veggies, especially with the skins still on them, are super healthy and healing. Just eat them in moderation, such as half a potato a couple of times a week, or a whole sweet potato and a salad as a meal (with some nuts sprinkled on top).

Just leave off the heaping quantities of butter and sour cream to avoid the bad fats in them. A dollop of each is fine, but nothing more. A pinch of sea salt, some fresh chives, and a drizzling of olive oil is a much better choice of topping.

Watch this video about eating healthy

In order for You to achieve eating healthy habit, Grab Our Healthy Grocery Shopping Checklist, 1 page, full color, easy to understand, PDF, cut the guess work out, and save time.

Acne treatment recommendations

Here at KRA Fitness, knowing that Acne is a common problem that many people have to deal with, We searched hard and We list our recommendations of treating it.

    • Proactiv 3 Step Acne Treatment System Starter Kit

This is a “Best Seller” formulated with proven acne fighting medicine. This product has been in the market for a long time with a record of happy customers.

Learn more or buy it on Amazon

  • SMACNE Severe Acne Treatment Cream And Cleanser Kit

Severe Acne Treatment and Aloe Cleanser. SMACNE offers a 100 DAY NO HASSLE 100% MONEY-BACK GUARANTEE – you don’t even need to return the item!

Learn more or buy it on Amazon

  • La Roche-Posay Effaclar Dermatological Acne Treatment System

winner in the Acne Treatment category for the 2nd year in a row. Reduces up to 60% of acne in 10 days.

Learn More or Buy it on Amazon

See all Acne treatment products

KRA Fitness Team


Best Selling Yoga Patns

Here are some of the best Yoga Pants chosen by KRA Fitness.

Baleaf Women’s High Waist Yoga Capri Leggings

Solid: 87% Nylon/13% Spandex, Charcoal: 50% Cotton/36% Polyester/14% Spandex,Space Dye: 90% Polyester/10% Spandex.

Learn More or But it on Amazon

Danskin Women’s Sleek-Fit Yoga Pant

55% Cotton/35% Polyester/10% Spandex. Boot-cut yoga pant featuring wide waistband and embroidered logo at hip.

Learn More or Buy it on Amazon

Comfy Yoga Pants – Dry Fit – Slimming Mid Rise Cut 

QUICK-DRY MATERIAL: Keeps you warm and dry. Printed Leggings won’t hold or show sweat. 

Learn More or Buy it on Amazon

See all Yoga Pants here

KRA Fitness Team

Best Selling Yoga Mats

After many years of experience here at KRA Fitness, these are the best Yoga Mats that We recommend if you are seriously thinking about Yogat

BalanceFrom GoYoga All-Purpose 1/2-Inch 

71″ long 24″ wide ensures comfort for people of all shapes and sizes. With high density foam material, the 1/2” thick premium mat comfortably cushions spine, hips, knees and elbows on hard floors.

Learn more or But it on Amazon

HemingWeigh 1/2-Inch Extra Thick High DensityIntegrated self-strapping system for easy transport and storage, Easy-to-clean, Durable and Long Lasting material.

Lear more or Buy it on Amazon

Manduka PROLite Yoga and Pilates Mat
Guaranteed to last a lifetime, the Manduka PROlite will never peel, flake, or fade, it only improves over time.

Learn more or Buy it on Amazon

See all Yoga Mats here

KRA Fitness Team


Best Selling Resistance Bands

We’ve started to hear more and more about resistance bands lately.

Tom Brady has credited at least some of his longevity to this simple piece of workout equipment.  And if that’s not enough…

Resistance bands are extremely portable & storable allowing you an effective workout anywhere (even if you live in a NYC apartment.)

Amazon’s Top Selling Resistance Bands

Limm Resistance bands come in a set of 5, each with varying degrees of resistance.  At right around 10 bucks, these will certainly get the job done and the great reviews make this an easy top choice.

Learn More or Buy Now on Amazon

Black Mountain Resistance Band Set

The beauty of this product is the flexibility and comfort.  Dial in your perfect resistance level by mixing and matching different bands.

The comfort grip handles, ankle strap, and door anchor make this a definite step up from the basics.  Easily work almost any muscle group.


Learn More or Buy Now on Amazon

Motivated Fitness Thigh, Hip, and Booty Bands

Consider this a premium version of the first bands listed.  Top reviews show those who buy don’t regret their decision.

Learn More or Buy Now on Amazon

>>Shop all resistance bands on Amazon

The best 3 Kettle bells you can buy on Amazon

We searched long and hard to find the best Kettle bells on Amazon, and found the following to be the best and We recommend them:

  1. ProSource Solid Cast Iron Kettlebells Weights for Full Body Workout

Combines cardio and strength training for an effective, full body muscle-building and fat-burning workout

 Learn More or buy it on Amazon


2.Wacces Single Vinyl Dipped Kettlebell

Develops muscular strength, power and endurance while burning calories and Combines function and fun for exciting and efficient workouts.

Learn More or buy it on Amazon


3. Tone Fitness Vinyl Kettlebell, 15-Pound, Orange

Kettle bell training engages the entire body – particularly core muscles – for a sculpted, stable and toned physique. This is a complete body workout.

Learn More or buy it on Amazom


> See all Kettlebells on Amazon