You Lift Like a Girl

Apart from living in Greece, you can still lead a Mediterranean lifestyle, by eating the foods they eat on a regular basis. Why should you eat like the Greeks? Because over the years, countless studies have proven that specific foods in the Mediterranean diet are linked to longer life, reduced risk of cardiovascular disease, cancer, type 2 diabetes, lower cholesterol and blood pressure, as well as reduction in the risk of being overweight or obese. If that’s not a good enough reason for you— then I don’t know what is! Mediterranean diet are items like fish, cheese, yogurt, fruits, vegetables and grains, olive oil, nuts, legumes, seeds, herbs and spices, grape leaves and, YES, red wine. All of these foods have one thing in common and that is that they are nutrient-dense—meaning they are full of the vitamins, minerals, nutrients, and antioxidants our body benefits from. Good sources of protein and ones most commonly found in the Mediterranean menu are fish and shellfish, eggs, lean b...

  Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.   Below are safe squat techniques for proper execution.  Warm up Stand with your feet just over shoulder width apart Keep your back in a neutral position, and keep your knees centered over your feet Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week) Breathe in as you lower, breathe out as you return to starting position Be mindful if the Mind-to-Muscle Connection!   If you are uncertain of your capability, it is alway best to consult with a personal trainer! www.FlexFitnessPersonalTraining.com.  Whether you are a beginner, intermediate or advanced, do not underestimate the benefits of a properly performed squat!...

Shoulder Press Machine 1 set: warm-up moderate weight, 20 reps 2-4 sets: increase weight w/each set, 12-15 reps Lateral Dumbbell Raises 4 sets: 15-20 reps Bent-over Single Arm Posterior Flys 1-2 sets: 15 reps 3-4 sets: (weight increase) 12-15 reps Dumbbell Alternating Front Raises 1-4 sets: 15 reps Posterior Dumbbell Flys on Incline Bench 1-2 sets: 15 reps 3-4 sets: (weight increase) 12-15 reps 3-Way Barbell Delts (Narrow Upright Row, Wide Grip Upright Row, Shoulder Press) 1-4 sets: 10x10x10 consecutive reps Posterior Cable Flys 1-4 sets: 15 reps

If we want to see different results, we have to make changes. Changes in our daily activity levels (EXERCISE) and changes in our nutrition. Not everyone looks forward to their daily workout and not everybody wants to eat "like a bodybuilder". Although, eating "clean" is not torture contrary to popular belief! You don't have to sacrifice good food. I enjoy eating as much as the next guy. It's all in the choices we make.  For instance, when you're next at the grocery store, study the labels before you put an item in your basket. My advice for the freezer section: unless it's frozen-fresh veggies you seek or frozen poultry & seafood...STEER CLEAR OF THE FROZEN FOOD! Yes, that includes the "healthy" frozen meals. It may be convenient, but with a little planning and preperation, you can accomplish a greater ready-to-eat meal by cooking your meals in advance. For more tips and advice feel free to email me @ Charisse_Fruge@yahoo.com. If you...

Flickr Tags: Juan Araujo , Charisse Fruge , Flex Fitness , Personal Training , Workout , Weights I promised a sample workout for a sweet friend. So here is an example of what a week's worth of training might look like consisting of only three lifting days Monday: 30-45 min CARDIO Tuesday: LEGS •legs extensions •squats •lunges •lying hamstring curls   Wednesday : 30-45 min CARDIO   Thursday : BACK, BICEPS & TRICEPS Back •lat pull downs •bent-over barbell rows •back extensions Biceps •standing barbell curls •preacher curls •hammer curls Triceps •cable push downs with straight bar •cable reverse pull downs with straight bar •bench dips   Friday : SHOULDERS, CHEST & CALVES Shoulders •lateral dumbbell raises •front dumbbell raises •barbell upright rows Chest •barbell chest presses •dumbbell incline presses •pushups Calves •seated calve press •standing calves raises   Saturday : 30-45 min CARDIO   Sunday : REST   ...

When you step on the elliptical, do you just start pushing buttons? " “The FAT BURNER Program…if I push this one the pounds will start melting away!!” Not necessarily so, ladies! And don’t think this is 30 minutes of uninterrupted phone time where you can catch up on your sister-in-law’s latest debacle! Want real results? Put forth real effort! Here is an interval program I personally love. Give it a shot! You won’t become magically sculpted overnight, but if you stick with it, incorporate a weight training regimen and prepare healthy meals for yourself and your family…YOU WILL SEE RESULTS! “The secret of getting ahead is getting started.” ~Mark Twain

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...