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Karkoa Tepee Sports Bag


Karkoa Tepee Sports Bag

– It’s been well over a year now since I reviewed the Karkoa Smartbag and I am still using it to this day for both work and gym. It hasn’t faltered once despite putting in through a lot of use. Since then the team at Karkoa haven’t been resting on their laurels, they have been busy designing a range of new bags to add to their line up.

I’ve been using one of their latest designs, the Tepee Sports Bag for a fair few months so thought it about time I’d write a short piece about it. Where the Karkoa Smartbag was a rucksack the Tepee is your typical gym holdall / duffle but with a few distinct design features that any fitness fanatic will appreciate.

The Tepee – in pictures

Karkoa Tepee Sports Bag Fitness Accessories
The sports bag has separate compartments for your dirty gym kit and your change of clothes. It also comes with a useful wash bag to put your damp and sweaty kit in, so not to stink out your whole bag.


Karkoa Tepee Sports Bag
A useful separate compartment for your running / gym kicks. I’m a UK 10 and these running shoes fit easily into the bag.


Karkoa Tepee Sports Bag
An insulated pocket to hold your full size water bottle and keep it cool. Or in my case, to protect & keep chilled my Sigg water bottle.


Karkoa Tepee Sports Bag
The Tepee loaded up with laptop, water bottle, gym kit, change of clothes, trainers, headphones & shaker. Still plenty room for more though.

The Tepee has been beautifully thought out. The various pockets & compartments don’t make the bag too large or bulky. It’s pretty much the same footprint in size as most other sports duffles out there. The quality of the craftsmanship that has gone in to bag, just as with all the others in the range, is well worth the price. This is no mass produced sports accessory, a lot of time, care and attention has gone into this.

It’s not all perfect though. With the early version I have it is missing one basic ergonomic feature and that is a strap to bind the two shorter handles together. It’s a shame something so simple was missed as it really does make holding the bag this way difficult when you’re fully loaded down. That said, I have been reliably informed by the people at Karkoa that they have fixed this design flaw. All new Tepee’s ship with the short handle strap.

That really was my only complaint about this bag, other than that, I can’t fault it.

Specs for the Tepee Sports Bag

Capacity / Volume: 45L
Size: 60 x 29 x 26cm
Weight: 1.6kg (3.5lb)
Composition: HD Polyester (600D) and YKK Zipper

Karkoa Tepee Sports Bag

Carry up to 2 pairs of shoes in the dedicated compartment
Insulated pocket to hold bottle up to 1.5L
Fleeced lined laptop compartment
Includes a toiletry bag and a waterproof bag for all your dirty sweaty clothes

Karkoa Tepee Sports Bag My Gym Fitness Blog


The Tepee is an excellent sports bag. It’s unique in it’s design, with a ton of research having gone into that. It’s well crafted, hard wearing and offers real value. Stand out from the gym crowd and support an independent business in the process, you’ll have no regrets in buying this bag.

The Karkoa Tepee comes in three different colours (including a special limited edition with a French twist, which I love) all have a volume capacity of 45 Litres. Price is £75 including free shipping to the U.K. Available from Karkoa

Promo video supplied for the review:

Disclosure: This product has been gifted to me by Karkoa, however please be assured my reviews are always honest, unbiased and trusted – your respect and trust is of the utmost importance. Whether I love it or hate it, i’ll let you know.

The post Karkoa Tepee Sports Bag appeared first on My Gym | Fitness, Health, Nutrition & Training Blog.

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3 Essential Vitamins & Minerals For The Heavy Lifter


Something I see far too often is guys who train a lot and get a tonne of protein in, yet put little thought into other supplements or foods that may have a positive effect on their training.

So, in this post, we’re going to take a quick look at the most beneficial vitamins and minerals that are sure to improve your performance in and out of the gym.

Personally I’ve started supplementing with all of these and have noticed an increase in stamina, and as a side benefit I’m suffering from my chronic migraines a lot less.

None of this stuff costs a bomb, but anyone taking lifting seriously should look at overall health and wellbeing as well as just gains, and minerals play a big part in that.


Magnesium is a vitally essential mineral involved in over 300 chemical reactions within the body.

It’s actually quite common for western diets to be deficient in magnesium, which can result in increased blood pressure, lack of sleep, muscle and movement issues, and, more commonly, ‘neural excitation’ (headaches).

elrond facepalm gif

Foods like nuts, leafy green veg, seeds and mineral water contain decent doses of magnesium, but it’s advisable that anyone training hard should supplement with magnesium due to the low levels of minerals in our modern diets (yes, even in expensive organic foods!).

Supplementing is the simplest way to increase magnesium other than diet.

A good recommended dose is 400mg per day.

You can easily pick up magnesium in any health food stores, on Amazon, or in a pharmacy for reasonable prices, and I’d recommend supplementing in the morning and evening with a quality form like magnesium bisglycinate.

Vitamin D

Vitamin D is often considered a hormone by many nutritionists due to the sheer amount of hormonal processes it is required for in the body, but nonetheless is still classed as a vitamin.

Much like magnesium, western diets are hugely deficient in vitamin D (yes, even if you go out in the sun a lot) and this is for sure the vitamin I get the most positive feedback about.

You may know vitamin D for its most obviously useful function: boosting testosterone.

Yep, increasing vitamin D in your diet can help increase test, which results in bigger lifts, more muscle growth, and hopefully stonking erections right into old age.

arnold schwarzenegger mini erection gif

It’s best to get a vitamin D supplement that also contains vitamin K, as recent research has suggested vitamin K is heavily involved in its uptake.

My personal fave vitamin D blend is Aminoman as you get vitamin K and zinc included, as well as magnesium, but you can pick up vitamin D on Amazon or from a pharmacy pretty cheaply.


Calcium needs no introduction as it’s pushed into our heads from a young age that calcium strengthens bones.

dancing skeletons gif

This is certainly true – but it’s lesser known that calcium is also completely essential for all muscle contractions, making it immediately obvious it’ll be beneficial for those who weight train.

The best sources of calcium are leafy green vegetables, broccoli and dairy products.

Old school bodybuilders like Arnold and Franco wrote about the benefits of supplemental calcium, but we now know that it’s essential to take vitamin K with your calcium supplements so they don’t cause issues with arteries.

Signing off

It’s important to realise that taking things like magnesium, calcium or vitamin D are not just short term benefits, and that you should supplement with these for most of your life.

That being said, let us know if you see any increases in strength or size from supplementing with these essential vitamins and minerals!

The post 3 Essential Vitamins & Minerals For The Heavy Lifter appeared first on Gymtalk.

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How to Get Yourself Back In Shape After A Long Break


Getting back in shape to lead a healthier life or participate in athletic activities can be challenging for people who have for some reason of the other stayed away from an active life. The definition of getting into shape can be different for every individual depending on his or her health condition. However, if you are looking to make some changes in your life you could possibly utilise some of the tips mentioned that have been used by people that underwent drastic changes.

Initially, you will do well to try some form of exercise for about 30 minutes every day. You could begin in the gym or perhaps even consider exercising outdoors for a distance of about 3 miles which will get your body mowing and most importantly prepare you for the rigorous tasks ahead. Do not overexert your body from the very onset because you are likely to develop injuries that will require attention from a professional.

Focus on creating a sustainable and a healthy lifestyle without falling to the temptations of a fad diet. You not only need to get your body back in shape but also ensure you keep it that way if you intend not to begin the entire exercise all over again. You do not need to search for some of the products, which are being offered on the market because you can easily get a number of tips online which can help you achieve your objective. The ease at which you will be able to find professional advice will be similar to finding some betting tips, which can be found without any difficulties.

Before you begin to get back in shape you are advised to have a consultation with a physiotherapist or your physician to understand whether your body is in a position to sustain the kind of workouts you are planning to subject it to. It is possible that you may need to make a beginning by trying out some light activities before you move on to some of the strenuous stuff. The advice you obtain will also give you an indication about the time you need fully to get back in shape.

Identify a workout that you love and are excited to be involved in. The whole objective of this exercise would be to develop the feeling that you are not indulging in a chore of some kind but it is something you enjoy and are looking forward to getting involved in regularly.

Don’t aim for perfection from the very beginning because your body needs some time before it becomes accustomed to the new regimen you have decided to follow. You may need to find a few friends or colleagues that are also trying to get back in shape after a long break. Communicating your ideas with them and exchanging any information they may have to offer you will be a motivating factor. You can also utilise the power of social media to get a number of tips, which will prove helpful for you. Utilise the information according to the advice provided by your physiotherapist or physician and you will be on your way to getting back in shape after the long break you have had.

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