"Happy Fit Halloween"

 

Don't let Halloween derail you from your fit and healthy goals.. Treat yourself wisely if you choose to and remember self control if you are indulging this Halloween. You definitely don't want to wake up to sugar handover and spend the rest of the week regaining control of yourself. Have fun, be safe and choose your treats wisely this Halloween!

Best and Worst Halloween Candy

Treat your sweet tooth without wrecking your diet

Bowls of Halloween candy everywhere you look? No Problem! Which holiday candies won't kill your diet and which should be shoved off on those costumed strangers knocking on your door.

BEST CHOICES

Lollipops "Since they last longer, suckers mentally trick you into feeling like you've eaten more," Bauer says. "They're also relatively low-calorie and have no fat." A small one contains as few as 20 calories.

Smarties Pop 'em one at a time and savor the sour bite. One pack is a measly 25 calories.

Dark chocolate "Always pick it over milk or white chocolate," Bauer says. Extra cocoa makes it more rewarding to your taste buds. It's also good for your heart and may even help to lower blood pressure.

WORST CHOICES

Mounds "Even if you love coconut, these are bad," Bauer says. And the smaller size doesn't help. the mini bars are still loaded with 63 calories and 3 grams of saturated fat.

Candy Corn These kernels are pure sugar—usually the worst kind (high fructose corn syrup). One handful can cost you several hundred calories—or about 30 minutes on the treadmill.

Hit Your Arm Goals with a "Hammer Curl"

This bicep curl is one of my all time favorites.This bicep move will feel second nature to you! It’s called a standing hammer curl because you lower the dumbbell as if you are hammering a nail – only your palms are facing each other. The move will increase bicep strength while also toning your forearms. Keep your back straight when performing the move, and try not to swing the weights – curl in a steady, controlled motion. Form is more important than weight amount. I do my hammer curls with 25-30lb dumbbells, but you need to find you're own ideal weight for you. For variety you can do alternating or you can do double hammer curl. Cables can be used for this exercise too, but I prefer free weights as much as possible and especially when you first learn how to do a exercise.Have fun with these hammer curls.

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Step 1: Hold a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent, and arms extended downward by your sides, palms facing in toward your body.

Step 2: Breathe slowly as you curl the weights up through a count of 10 seconds, keeping your palms facing each other and your elbows locked at your sides.

Step 3: Hold and squeeze at the maximum tension point for 2 seconds.                  

Step 4: Lower the weights to the starting point through a count of 10 seconds.

Step 5: Repeat three times without resting or only 30-60 secs between sets.

Alternating Bicep Hammer Curl

  

"Be Fit at Any Age"

Think you’re too old to start exercising? Actually, fitness is very important as you age. Improving your fitness level can slow age-related decline in strength and motor skills. Ignoring it leaves you vulnerable and at risk of losing your independence and ability to care for yourself. Strength is a crucial component to quality of life. Without it, the most basic tasks become difficult or even impossible. Muscle atrophy and lack of forceful contraction both play a major role in aging and loss of function.

Fortunately, numerous studies have shown that weight training can significantly reduce these risks. You don’t have to feel old as you grow older! Just remember, if you don’t use it, you lose it. To combat muscle atrophy at any age, you have to lift weights; aerobic exercise won’t combat muscle wasting. The benefits of strength training include improved walking speed; the ability to easily rise from a chair, climb stairs and carry out simple household tasks; and decreased frequency of falls. It doesn’t matter how old you are - it’s never too late to rebuild muscle strength!

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Inspire Me✿ "What A Feeling"

First when there's nothing
But a slow glowing dream
That your fear seems to hide
Deep inside your mind

All alone i have cried
Silent tears full of pride
In a world made of steel,
Made of stone

Well, i hear the music,
Close my eyes, feel the rhythm,
Wrap around, take a hold
Of my heart

What a feeling
Bein's believing
I can have it all, now
I'm dancing for my life
Take your passion
And make it happen
Pictures come alive
You can dance right through your life

Now i hear the music,
Close my eyes, i am rhythm.
In a flash it takes hold
Of my heart.
What a feeling
Bein's believing
I can have it all, now
I'm dancing for my life
Take your passion
And make it happen
Pictures come alive
You can dance right through your life
What a feeling

What a feeling (i am music now)
Bein's believin' (i am rhythm now)
Pictures come alive, you can dance right through your life
What a feeling (you can really have it all)
What a feeling (pictures come alive when i call)
I can have it all (i can really have it all)
Have it all (pictures come alive when i call)
Call call call call
What a feeling
I can have it all (bein's believin)
Bein's believin' (take your passion)
Make it happen
Make it happen
What a feeling!!

✿Take your PASSION and make it happen!

Say "Aloha" to a Great Body

Hawaiians enjoy warm sunshine, close proximity to the beach and lush, tropical scenery. As if that’s not reason enough to envy them, they may just also be the healthiest people in the country. According to a United Health Foundation survey, Hawaiians have one of the lowest rates of cancer and death from cardiovascular disease in the U.S. So what’s their secret? Fish, a fabulous source of omega-3 fatty acids, is a staple of island fare. Not only is fish a great source of protein, it’s also low in fat. You probably won’t be able to find mahi-mahi at your local supermarket, but you can still purchase tuna, wild salmon and fresh catfish. Aim for two servings a week. 
In addition to this seafood staple, Hawaiians also include plenty of fresh fruits and veggies into their diet. Snacking on sun-ripened produce instead of chips and candy contributes to their lowered risk of obesity, heart disease and cancer. Even if you eat plenty of fruits and vegetables already, take it up a notch. Instead of your standard apple and iceberg lettuce, jazz up your fruit bowl with pineapple, mangoes and papaya, and experiment with beets and tarot root. The more colorful your foods, the better! Though eating this dish won’t magically teleport you to a tropical paradise, it will contribute to improved heart health and help keep your caloric intake under control, bringing you one step closer to looking great in your swimsuit when you hit the pool or any body of water.. =)

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"No One Gloats About Bloat"

When you’re frolicking in the water, the only things that should be puffed out are the inflatable pool toys – not your bikinied body. But unfortunately, “bloating” can ruin our fun in the sun. To keep a tummy small and tight, many people try not to eat much before a big beachside debut. But there are certain foods that can give us instant bloat, even when eaten in tiny amounts. Avoid these foods before strutting across the boardwalk in that tiny two-piece:
Sodium. Our bodies need some sodium every day, but just a tiny bit too much can block the mechanism that pushes water out of our tissues. That water retention causes bloating. The American Heart Association recommends a maximum daily intake of 2,400 milligrams of sodium daily. So make smart choices when cutting back your sodium intake. Choose fresh organic products over fast food and processed ingredients.
Carbonated beverages. The CO2 in those deliciously refreshing drinks creates gas that gets trapped in our stomach. Sodas, seltzer water and fizzy juices are also high in sodium, doubling the bloating effect.
Caffeine. While a good cup of coffee can help get you out the door and to the gym, it also triggers chemicals in our body that make it difficult to lose weight. Coffee, espresso, chocolate, sodas and tea can induce stress on our body’s metabolism, leading to excess fat in the abdomen.
Now you know which foods to avoid before slipping into a bikini. Making smart food and beverage choices can help you look and feel slimmer and beach-ready. 

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"Lies That Keep You Fat"

From “I just don’t have the time,” to “My dog ate my workout clothes,” I’ve heard just about every excuse ever invented for not exercising or following a healthy diet. And while you may think you can justify poor lifestyle choices, the longer you give excuses the longer you’re going to have to wait to enjoy the body you want and deserve.

Many of the lies we tell ourselves stem from one giant lie: “I’m not good enough.” When you believe you’re not good enough, then you believe that you don’t have the time to put into it. When you believe you’re not good enough, you fail to make exercise and healthy eating a priority. When you believe you’re not good enough, all you end up with is, well, nothing. I want you to replace that lie with the truth: You are worth it. The truth is that your current body is the most precious gift you have ever been given. Real weight loss won’t happen until your body becomes your highest priority. So the next time “I’m not good enough” creeps into your mind just remind yourself: “I’m worth it.”

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Workout #1 S#5 "Back/Biceps"

Workout #2             
(sequence #5)

Back/Biceps

 

*SUPERSETS* *3x ea. ~ 10-12 reps ~ 60-90 sec.rest periods* 

Moderate-Heavy 

1.Lat Pulldowns (back) ~      (SuperSets)

Standing Bicep Cable Curls ~ 

2.One-Arm Dumbbell Rows ~ (SuperSets)

Close-grip EZ-bar Curls ~

4.V-Bar Front Lat Pulldown ~ (SuperSets)

Preacher Bicep Curls ~

5.Standing Straight-Arm Lat Pulldowns ~ (SuperSet)

Incline Hammer Bicep Curls ~

Let the BEAST Out! "TRAIN HARD"

#1 Wide-Grip Pulldown Behind the Neck

#2 Standing Biceps Cable Curl

#3 One-Arm Dumbbell Row

#4 Close-Grip Ez Bar Curl

#5 V-bar Front Lat Pulldown

#6 Preacher Curls

#7 Straight-Arm Lat Pulldown

 

#8 Incline Hammer Bicep Curls

 

"The Secret is Timing"

You know what they say: Timing is everything. Well, your daily meal agenda is no different. I suggest you eat a nutritious, satisfying breakfast within one hour of rising, and three hours later eat your first snack. Lunch comes about three hours after your morning snack, and three hours after lunch, eat your afternoon snack, followed by dinner – you guessed it – three hours later. Before you go to bed, eat your last snack. I recommend drinking whey protein shakes for your thrice-daily snacks and eating 3-5 ounces of protein and 2-4 cups of veggies or fruit during mealtimes.

Why is eating every three hours so powerful in helping you restore lean muscle tissue? In a nutshell, it will help you do three vital things: reduce your cortisol hormone levels, which contribute to belly bulge; keep your metabolism elevated so you stay energized and continue to burn fat; and help control your appetite so you don’t overeat. This is such a vital secret. I promise you will see dramatic results!

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Workout #1 S#5 "Shoulders/Triceps"

Workout #1             
(sequence #5)

Shoulders/Triceps

 

*Single Exercise* *3x ea. ~ 10-12 reps ~ 60-90 sec.rest periods* 

Moderate-Heavy

1. Military Press ~
2. Seated Side Lateral Raises (Rear Delts) ~
3. Lying Close-grip Tricep Extension w/EZ bar (Skull Crushers)~
4. Tricep Push downs w/V-bar ~
5. Cable Up-right Rows ~
6. Seated Dumbbell Shoulder Press~
7. Seated Dumbbell Tricep ~
 

#1 Seated Barbell Military Press

#2 Seated Bent-Over Rear Delt Raises 

#3 Lying Tricep Extentions (Skull Crushers)

 

#4 Tricep Pushdowns

#5 Cable Up-right Rows

 

#6 Seated Dumbbell Shoulder Press

#7 Seated Dumbbell Tricep Press