By Richard Howe

When you’re putting together a home gym I know it’s not always possible to have it set up in a completely ideal location.

You have to make do with what you have, and things such as lack of space can sometimes be problematic. Another issue people come across is when they have no choice but to put all their equipment on a floor above ground level.

Sometimes this can cause complications if the floor is not solid, but this definitely doesn’t mean you should give up on the idea.

Just keep in mind the following tips to ensure you’re working out safely when above ground level.

1) The first thing to take into account is that the floor will not be as strong as that on the ground floor which has a thick layer of concrete. Instead, it’s likely that there is nothing more than plasterboard, rafters and a layer of chip board beneath you.

The first thing to do therefore is add some reinforcement. It doesn’t have to be expensive. I personally used an extra layer of chip board when my gym was upstairs, and this was enough to save the floor from any serious damage.

You can of course go for the more expensive option and get yourself some gym-style rubber mats. But if you can’t afford it, the cheaper alternative should be fine.

2) The second tip I have for you, is to lift up the layer of carpet or lino you may have and look at where your floorboards have been screwed down. This is where the rafters run under the floor, and therefore the most sturdy areas of the floor.

Make a small mark on your wall in line with these rafters, as later on when you’re equipment is all in place and you’re performing a heavy set of dead lifts or squats, you can position your feet in line with these marks to ensure you have a strong base beneath you.

3) My last tip is to be careful with your weights. One of the drawbacks of working upstairs is the damage that can be caused to the ceiling below by barbells and dumbbells crashing into it from above. To avoid cracks appearing, it’s important that you make a real effort to not drop your weights at the end of each set.

About the Author: Richard Howe is the founder of Basement Bodybuilding and has been helping others to build a better body from home for over 3 years. Visit his website for your free report revealing how to build your own home gym in 7 days at

basementbodybuilding.com

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By K.J. Brown

Seasonal Depression also known as Seasonal Affective Disorder (SAD) or Winter Blues is a common type of depression that can have a major impact on our lives. Luckily, this type of depression can be treated with Vitamin D Supplementation. Before we get into the treatment methods involved, lets take a look at who it effects, why and common symptoms of seasonal depression.

Seasonal Depression occurs mostly in the late fall and winter months when daylight savings time is implemented. People most affected by SAD live up North and on the East Coast. With long work hours and shortened daylight hours during November, December, January, February and March, many hard working individuals wake up early in the morning to darkness while returning home later in the day when dusk is setting in. That loss of daylight during the week can wreak havoc on ones mental and physical health. SAD is most common in young adult women from the ages of 26-40 years old but can be seen in men of any age as well. It is said that 6 out of 100 people may experience the winter blues. If you multiply that by the total population, you will see that this is a serious issue.

Here are a few symptoms of SAD: Depressed mood, Fatigue and Loss of Energy, Poor Concentration, Feelings of Worthlessness, Unexplained Weight Gain, Sleeping more than usual, Cravings for Sugar and Starchy Foods, Irritability and Recurrent thoughts of Death and Suicide.

Luckily, we can easily treat seasonal depression with Vitamin D Supplementation. Believe it or not, the sun supplies our bodies with Vitamin D. When our skin absorbs ultraviolet rays (UV) from the sun, it triggers a mechanism in our bodies to make its own Vitamin D. This synthesis happens automatically when our skin is exposed to the sun. Without sun exposure, we’re unable to produce vitamin D and must acquire it from other sources. To combat this loss of Vitamin D production in our bodies, you can ingest Vitamin D and Omega-3 Oil rich foods such as Cod Fish, Salmon and Tuna Fish. Milk is a great source of Vitamin D and has many other health benefits as well. Some people do not like to eat fish or have allergic reactions from it, so this is where Vitamin D and Omega-3 Oil supplementation will help. You can purchase these supplements at your local drug store, vitamin shop or supermarket..

These are the recommended daily doses of Vitamin D set by the FDA:

Ages 14-50 = 200 IU

Ages 51-70 = 400 IU

Ages 71 + = 600 IU

Although Vitamin D Supplementation can inhibit the effects of Seasonal Depression, it’s not the only method used to fight this disorder. Light Therapy, also know as Phototherapy, is a proven method in treating Seasonal Affective Disorder. Light Therapy uses full spectrum bulbs that mimic the suns natural UV rays. This artificial light source can make up for the loss of natural sunlight.

If you stick to a diet rich in Vitamin D food and use vitamin supplements to reach your recommended daily allowance, you will see a big improvement in your quest to fight Seasonal Depression.

About the Author: K.J. Brown is an experienced article writer based out of NY City. He’s written over 100 informative articles regarding mental health and vitamin supplements. To find more articles related to Vitamin D Deficiency and Depression, please visit

Ddeficiencyvitamin.com

and

fishwithomega3oil.com

.

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