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!


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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!!