You Lift Like a Girl

With a nine-month old baby, I know how hard it is to get to the gym and get a good workout in. On those days when we just can’t seem to make it don’t give up! All you need is a set of dumbbells! Here is a sample routine for a TOTAL BODY workout! Any remember to challenge yourself, not cheat yourself. If you don’t feel the muscle burn your efforts are null; increase your weights or reps…or both! Muscles Worked: CHEST AND TRICEPS Position: Lie flat on a bench with a dumbell in each hand. Hold the dumbells with an overhand grip and position them near the sides of your chest. For extra stability, place your feet firmly on the floor. Start: Press the dumbells straight up until the two dumbells are nearly touching above your chest.  Finish: Slowly lower the dumbells back to the starting position. Tip: At the topmost part of the exercise, try to squeeze your chest muscles as much as you can. Whether you're at home or in the gym, if you use heavy weight, make sure there's so...

  There is more to it than meets the eye! Be healthy – Mind, Body & Soul!! Meet the personal trainer who made himself obese then lost all… Drew Manning Goes From "Fit 2 FAT 2 Fit"

When it comes to fat loss, there is a pecking order of exercise effectiveness, according to a growing body of research. At one point, all of us were certain that doing steady-state aerobic work between 65 percent and 85 percent of your maximum heart rate would melt pounds mercilessly. Of course, we all learned that this type of cardio was mind numbing, and even your current playlist couldn’t speed up perceived time on the treadmill, the stepper, the rower or any other piece of cardio equipment. But with the improved ability of researchers to measure fat loss more precisely, what we believed about fat loss and cardio has changed. Sure, steady-state cardio done in a particular zone will help you drop pounds, but we now know that cardio intervals do it more efficiently, often in less time. And recently, as it turns out, research shows that resistance training, especially circuits, is on par with cardio intervals . Of course, the additional benefit of is that it adds muscle, which itse...

Serves 4| Hands-On Time: 10m | Total Time: 55m Ingredients 1/2 cup nonfat Greek yogurt 4 cloves garlic, crushed 1 tablespoon fresh lemon juice kosher salt and black pepper 4 4-ounce chicken cutlets 1/4 cup walnuts 2/3 cup quinoa, rinsed well 1/4 cup chopped fresh flat-leaf parsley 1 tablespoon plus 3 teaspoons olive oil 1 large sweet potato (about 12 ounces), peeled and thinly sliced 1/2 pound shiitake mushrooms, stems discarded 1/2 pound cremini mushrooms, halved if large 2 sprigs fresh thyme 2 teaspoons sherry vinegar or red wine vinegar Directions In a medium bowl, mix together the yogurt, garlic, lemon juice, ¼ teaspoon salt, and ⅛ teaspoon pepper. Add the chicken and turn to coat. Refrigerate for at least 30 minutes and up to 2 hours. Heat oven to 450° F. Spread the walnuts on a rimmed baking sheet and toast, tossing occasionally, until fragrant, 4 to 5 minutes. Let cool and coarsely chop. Meanwhile, cook...

The Answer: A simple but taxing routine that pairs up two sets of two moves for maximum results. Here’s how to do it: perform exercises 1a and 1b back-to-back with little to no rest. Recover for 90 seconds and repeat twice, then do the same with exercises 2a and 2b. Try this gym workout two to three times per week, leaving at last one day of rest in between routines (for example, Monday/Wednesday/Friday). Can’t make it to the gym? Anchor a resistance band high for the pressdowns and low for the cable overhead extensions. 2. 1A. Two-Handed Overhead Dumbbell Extension Target Muscles: triceps brachii (long head emphasis) Set Up: Sit on a bench with your feet flat on the ground. (Bring up the incline for back support, if desired.) Hold one heavy dumbbell with both hands and extend your arms overhead [A] . Action: Keeping your upper arms in the same vertical position, bend your elbows to lower the weight behind your head as far as you can [B] , then extend to return to the star...

Holy Moly! This sounds so yummy! If you’ve tried it, we welcome your “comments”! A ‘Stronger, Healthier, Happier YOU’ does not mean you have to eat boiled chicken six times a day! MYOFUSION CINNAMON ROLL PROTEIN PANCAKES – GLUTEN FREE 2 egg whites 2 oz cooked sweet potato, skin removed 1 scoop MyoFusion Cinnamon Roll protein Blend all ingredients together. (I use a Magic Bullet for blending). Pour into a skillet that has been set to medium heat and sprayed with non-stick cooking spray. Cook as you would normal pancakes. Yields 3 medium pancakes. Serve plain, with sugar-free syrup or another topping of your choice. 230 calories | 32g protein | 21g carbs | 2g fat Yields 1 or 2 servings (depending on your nutritional needs) NOTE: You can also cut recipe in half for a smaller portion. Compliments of: http://www.fitnessrxmag.com/win-the-day/1411-jbs-protein-pancakes.html

ABSOLUTELY!!!! Calories DO matter! The “point systems” the major weight-loss companies promote…just a fancy way of saying “ CALORIES ”! The bottom line: CALORIES IN/CALORIES OUT . If you consume more than you expend you are not going to lose! There are many variables that one also must consider when it comes to nutrition and designing a plan that will work for you; macros is just one to mention. Get with a professional or email me today a free consultation .