Get the Sexy Arms you desire with this "Step-by-Step Sexy Arm Workout!

Perform each exercise for 3-Sets of 12-15 reps with light weight once or twice a week to tone and 3-Sets of 8-10 with heavy weights to really build muscle and size.  Remember to increase your weight and change it up from time to time.  Good luck and train hard!!

Barbell Curls

1. Stand upright while holding a barbell shoulder width apart

2. Palm of hands facing forward and elbow close to your torso

3. Curl the weights forward while contracting the biceps as you breathe out

4. Hold this position for a second, while squeezing the biceps

5. Slowly bring the bar down to the starting position as you breathe in…

Alternate Hammer Curls

1. Stand upright with a dumbbell in each hand at arms length

2. Elbows close to your torso, palm of hands facing inward toward your torso

3. Curl the weight forward while contracting the biceps as you breathe out

4. Continue movement until dumbbells are at shoulder level

5. Hold this position for a second, while squeezing the biceps

6. Slowly bring the dumbbell down to the starting position as you breathe in

7. Repeat with the left hand; this equals 1 repetition

One Arm Cable Curls

1. Using the cable machine’s low pulley, stand upright

2. Stand far away enough from the machine so that your arm is supporting the weight

3. Arm stationary; perpendicular to the floor with elbows in and palms facing forward

4. Place your non-lifting hand on your waist to help keep in balanced

5. Slowly curl the handle upwards, keeping your arm stationary

6. Curl upward until your forearm touches your bicep 

7. Hold this position for a second, while squeezing the bicep

8. Slowly bring the pulley down to the starting position as you breathe in…

Live Fit Live Strong!!

Eggs are a Belly Fat Burning Food!

Eggs contain vitamin B12, which your body needs to metabolize fat.  In fact, researchers have found that people who ate eggs for breakfast everyday lost more weight than those who ate bagels and muffins.  If you have high cholesterol, definitely talk to your doctor first.  It’s nothing wrong with eating eggs whites, but for your information, most of the protein containing the vitamin B12 is in the yolk.

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Sustained Release Protein; Does it Really Work?

YES!!  I've switched my protein intake to a new product that a friend told me about and it's absolutely amazing and it taste really, really good!  


I have to give my own personal product review, because I'm so impressed.  It's Probolic-SR and its available in Chocolate and Vanilla.  Previously, I was using a Whey Protein Isolate, but found myself taking more and more of the product throughout the day, even though I was eating my meals on schedule, I was always hungry.  The Probolic-SR is the only patented 12-hour Protein!  They have discovered; that staying in positive nitrogen balance is the key to muscle growth.  Research shows that proteins providing a sustained, fast, medium and slow release have better muscle-building and anti-catabolic effects than whey.  This is because it continually supplies amino acids to muscle tissue, and sustain a positive nitrogen balance to support anabolic growth and recovery.  PROBOLIC-SR is bio engineered with a precise combination of whey, soy and casein and patented 12-hour technology to create the ideal muscle-building protein.

This protein is great!  I've been using it for few days now, I take in morning and again after my late afternoon training and I'm good until the next morning.  Yes, I would say in my opinion...it is the #1 Choice in Sustained Release Protein Muscle Feeder!


Live Fit Live Strong!!

Everybody Needs a Little Fat

That fat is Olive Oil....it actually controls hunger. Remember to go for monounsaturated fat only, like olive or canola oil when preparing your food. These fats will help keep your cholesterol under control and satisfy cravings.

Beware, watch out, and steer clear of hydrogenated vegetable oils; they're loaded with unhealthy trans fat which are not good for you.  Read your labels!


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Slim Your Tummy By Going Nuts!

Go nuts with almonds and other nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories. 


Beware and skip the salted nuts; too much sodium raises your blood pressure. 




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Oatmeal...Belly Fat Burning Food

Did you know that your morning snack attack is caused by a dip in blood sugar levels?  Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run.

Beware and steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.


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Madonna's Fitness Centers in Russia and Mexico

Wow!  Today I discovered that Madonna has two fitness centers, one in Russia and Mexico.  St. Petersburg, Russia and Mexico....I envy you guys!

Hard Candy Fitness Center in St. Petersburg, Russia, is an elaborately designed 52,000 square-foot space located in the center of the city, which just opened last year 2011.

There's also one in Mexico City with plans for possible openings of a Hard Candy Fitness Center in Moscow, Italy, United Kingdom, France, Australia, Brazil and Argentina.  Madonna, what about us in the good old USA?  I would do just about anything to train on a regular at a Hard Candy Fitness Center!

The centers offers state-of-the-art equipment, exclusive curriculum, a mind body studio, the Great Wall, sculpting, barre3, a bike studio, some of the newest trends in yoga, a juice bar/cafe and very lavish locker rooms. With the development of these fitness centers, hundreds of jobs to the local economy would be created, and what an amazing opportunity for so many.  Madonna, I applaud you on your efforts and your vision.  If at some point you decide to grace the USA with a Hard Candy...I'll be one of the first to sign up!

Live Fit Live Strong!!

Protein Pudding Recipe in Five Minutes!

Protein pudding is a great supplement that many have found to be a great way to take in 25 grams of protein while enjoying a delicious snack. However, the cost may not allow you to enjoy on a daily basis. 


Here's a recipe or homemade protein pudding, which will allow you to enjoy the same, benefits of delicious protein, with complete control over protein content and flavor.

Here are the Ingredients you'll need for your Protein Pudding:


1 box fat-free, sugar-free chocolate or vanilla pudding 
2 cups skim milk 
2 scoops chocolate or vanilla whey protein of your choice


How to Prepare:


Mix all ingredients in a blender for 45 seconds and pour into small bowls. Enjoy!




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Eat Healthy While Dining Out

You can eat out and still eat a healthy diet by simply talking to your server and following these tips when ordering your meal;  http://www.heart.org/HEARTORG

 Try following these tips when talking with your server:

• Don't be hesitant to ask your server how particular foods are prepared or what ingredients they contain.   
   
• Ask what kinds of oils foods are prepared with or cooked in. The most desirable oils are monounsaturated oils (olive oil, canola oil and peanut oil) and polyunsaturated oils (soybean oil, corn oil, safflower oil and sunflower oil).
   
• Ask whether the restaurant can prepare your food to order – for example, by leaving off or going very light on dressings, butter, cheese or other high-fat items. Ask the chef to prepare the food with very little butter or oil or none at all.
   
• Ask if smaller portions are available or whether you can share entrees with a companion. If smaller portions aren’t available, ask for a to-go box when you order and place half the entrée in the box to eat later.
   
• Ask whether healthy substitutions are possible. For example, if a dish comes with French fries or onion rings, ask whether you can get a baked potato with vegetables, and low-fat or fat-free sour cream or soft margarine on the side. Instead of mayonnaise-laden coleslaw, ask if you can get a small salad, fruit or vegetables instead. Although some substitutions may cost a little extra, the health benefits are well worth it.

Live Fit Live Strong!!

Check out This Leg Workout!

On yesterday, I had the most amazing leg workout ever.  I increased my weight on all my exercises...I had to change it up!  To start off, I started with leg curls at 115 lbs. up from 95 lbs. and then on to my favorite machine...the squat rack, where I increased my weight by 30 lbs., with 3 sets of squats at 140 lbs. for 10 reps each.  Now, mind you, I'm a 5 1/2 foot woman at 118 lbs. and the dudes in the gym were looking at me like I was crazy. But more so when I walked away from the rack, they could see how all of my hard work was paying off big time, if you know what I mean.  :-)   Last but not least was the leg press...weight increased from 230 lbs. to pressing 270 lbs. with 3 sets of 10 reps.  I have to tell you, it felt great!  I set a goal and I achieved my goal, which is most important when you are trying to reach your ultimate level of fitness.  My ultimate fitness goal is to have an amazing healthy body. (I'll be posting pics soon, so you can see the results of my hard work).


Now today; part II of my leg workout will consist of working my hamstrings and calves, I'll be increasing my weight today as well, I know by this weekend I'll be walking a little bit slower...but, it's well worth the pain.


Live Fit Live Strong!!

Strong Beauty is YOU!

Strong {strong}

Adjective:       Having the power to exert great bodily or muscular power, to move heavy weights or perform other physically demanding tasks.

Beauty {byoo-tee}

Noun:              A combination of qualities, such as shape, color, or form that pleases the aesthetic senses, especially the sight; A combination of qualities that pleases the intellect or moral sense.

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Can't Make it to the Gym? Get a good workout at home...

If you can't make it to the gym for whatever reason, or you feel you aren't ready to workout in public; you can do a few things around your house to keep you or get you in shape.  Try running the stairs, get a chair and do dips, push ups, crunches.  You can even grab a gallon of water in each hand and do some walking lunges down your hallway.  Running in place and jumping jacks can also get your heart rate up!  Don't let the bad weather, depression, busy family or work schedule, or just plain feeling down keep you from accomplishing your fitness goals.


Sometimes you have to do what you have to do, until you can do want to do!


Live Fit Live Strong!!

Do You Lose Out on Eating Right When You Travel?

I been travelling this week in New Orleans and as you know the food here is amazing!  I've had the hardest time keeping to my diet of eating right.  I have to admit I have cheated and I feel downright guilty.  However, I had to tell myself that sometimes.....it's okay; within reason of course!  You have to have a day of the week where you can eat whatever you want, a treat, your favorite dish or whatever.  I think that's the only way to help keep you focused on your workout and eating plan, so as not to totally throw in the towel and say...I can't do this.  A little cheat and treat is good for you!

Live Fit Live Strong!!

Don't Let the Holiday Keep You Away

Don't let the holiday keep you away from the gym today.  Today is the perfect day to get in there and get a great workout!  No need to rush back to work if you workout during lunch, take your time, get in some really good cardio and hit it as hard as you can today.  The sacrifice you make today by getting up an getting to the gym instead of laying about at the house is well worth the reward.


Live Fit Live Strong!!

Female Over 40 Muscle Building Introduction

Female Over 40 Muscle Building Introduction

Don't Fall Off!

Just because it's the weekend don't fall off your training program.  DO SOMETHING!  You can change it up by taking a walk, or riding your bike if you can't make it to the gym.  Don't let this day go by without adding something to your body account.


Make it a great day!


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The Best Proven Fat Burner

What's the best proven fat burner?  Come on....take a wild guess...it's not in a bottle, it's not in some magical drink.....it's MUSCLE!  The most potent fat burner is right under your skin and it's up to you to go after it.  The more muscle you have the more fat you will burn; each pound of muscle can burn up to 50+ calories a day, actually by you doing nothing.  You don't have to be working out for this fat burning process to take place, but you do have to workout to build muscle to burn off the FAT!


In addition to my building muscle, I also follow the ABS Diet and it really works!  I always include at least two foods in every meal from the ABS Diet Power 12 foods list.  
Just to name a few....


Almonds
Spinach 
Green Beans
Lean Turkey or Chicken
Yogurt
Eggs
Oatmeal (unsweetened and unflavored)
Olive Oil 
Berries
Protein Whey Powder


The ABS Diet book by David Zinczenko is definitely a must have!




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What's Playing in Your iPod or MP3 Player When you Workout?

I just realized that the music I listen to while working out is so important.  My main reason, is because the music they play in the gym is so weak at times (hint hint...to the Gyms out there...make sure your music is pumping!).  

I can't get into the zone listening to the many different genres they play.  Trust me...the music you listen to really matters; you need music to move you, to excite you, to pump you up!

I downloaded the Pandora App to my Droid phone, where you can set up a music station to play only the genre of music you like, to get you moving and motivated to workout hard. This is what works for me without a doubt!  If I didn't have my music, my workout would really be a struggle not having Lady Gaga pumping in my ears.

Live Fit Live Strong!!

How Much Protein is Enough?

The rule of thumb to maintain your muscle mass...you need to consume on a daily basis at least 1 gram of protein per pound of body weight.  This includes protein shakes, food, etc....everyday!  If you're not taking in the right amount of protein, all of your hard work in the gym is going down the drain.


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Squat Your Way to a Beautiful Butt!

Squats are one of the most effective exercises for building a beautiful behind.  It also tones your thighs (quads) and hamstrings, as well as your core like no other exercise.  Yes ladies, squatting in the gym can be a little awkward and you may think that everyone is looking at your tail, however, the reward of getting a beautiful butt in the process…is well worth it!  Make sure you are using the proper form so as not to cause injury, which is very easy to do with this exercise if not done properly. 

So, get over to the squat rack, turn up the music in your iPod, load on the weight (only what you can comfortably handle without a spotter) and squat your way to a beautiful butt!

Live Fit Live Strong!!

Fat Burning Breakfast

Here are some great eating options for breakfast to keep you in tip top shape and burning fat!  Start your day off the right way....

Breakfast

Option 1:

2 eggs (1 yolk) (2 whites)

2 slices of Canadian or turkey bacon

1 slice 100% plain whole grain toast.

Option 2:

1 cup plain or vanilla Greek yogurt (add your own berries)

Whole grain cereal with unsweetened almond milk

Option 3:
2 eggs (1 yolk) (2 whites)

1 cup of oatmeal (millet, barley or buckwheat) with

1 slice of Canadian or turkey bacon

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Change It Up!

You must change up your workout constantly.  If you go to the gym and do the same workout each and every time, your body will stop responding.  It's very important to "Change It Up"; for example, change machines, change the amount of weight you're lifting, the number of reps, etc.

I've decided to move my leg day to Friday; I've been training legs on Monday for a couple of months now and know that I need to "Change it Up" to continue getting great results.

Live Fit Live Strong!!

Want to make a leaner breakfast choice?

Choose Canadian Bacon instead of regular bacon.  It has twice the amount of protein and 1/2 the fat.  Remember those who skip breakfast are more likely to skip the gym later on!

Don't do it.  Eat a great breakfast and get to the gym!



Live Fit Live Strong!

Daily Power Shake

I wanted to list the ingredients for my morning shake to share with you all.  I drink this each and every morning to get my day started off right.

In a blender I combine the following:

8-10 oz of water
1 1/2 scoops of Vanilla  "Healthy & Fit" protein powder (available in Chocolate)
1/2 cup of oatmeal
4-5 fresh or frozen strawberries
1/2 cup of spinach
1 teaspoon flax seeds
2 tablespoons of plain Greek yogurt

Give it a try and let me know what you think!

Live Fit Live Strong!!

The Best Workout Ever!

Happy New Year!

My year is off to a great start.  As I continue to be totally committed to my training program to stay in the best shape ever.  This morning I prepared my meals and snacks for the day to keep me fueled, burning fat and maintaining my muscle that I work so hard at gaining in the gym.  Don't let all of your hard work go down the drain because you aren't eating properly.  You must commit to eating between 5 to 6 meals a day to maintain and to reach your goals.  My first meal begins as 5:30 am and I eat throughout the entire day.  I'll post my entire meal plan for you later this week.  Until then....train hard!