Body Sculpting

Body Sculpting™ is a strength training workout that combines flexibility and cardiovascular conditioning using just one set of 5-pound (each) dumbbells.

Body Sculpting™ is designed to shape and tone the body without building muscular size or bulk. Body Sculpting™ is highly recommended to those enrolled in a weight loss program because it helps retain lean muscle tissue while boosting metabolism. Any fitness level can enroll.

Are you looking to sculpt your body? Try a sample session with me today. Contact me for details. 

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Body Sculpting Sample Routine

When choosing a complete body sculpting routine, you need to look at several things: the areas worked, the complexity, and the overall effectiveness. But sometimes, you just want someone to tell you what to do. In this complete body sculpting routine, you will get to workout all of the major muscles groups without a lot of equipment or fancy movements. If you're a beginner, this routine will be a great place to start your exercise journey.

To begin, this complete body sculpting routine needs to be done every other day, or about two to three times a week. It's best if you skip a day in between the workout as your muscles need a chance to repair themselves. When you do body sculpting exercises, you're breaking the muscles down. This is a good thing. When they muscles have time to rest and repair, your muscles become stronger and better toned. If you don't have time to do the entire workout, you may want to split it up into upper and lower body, but then you will need to still skip a day between each of these groups. For example, you might workout your lower body on Mondays, Wednesdays, and Fridays, and your upper body on Tuesdays, Thursdays, and Saturdays.

The upper body portion of this complete body sculpting routine should include the following exercises:

* Pushups

* Bench presses

* Bicep curls

* Tricep dips or lifts

* Shoulder presses (military style)

* Shoulder lifts

* Crunches - traditional, lower, and side

There are other exercises that you can include as well, but to start, this upper body workout is hitting all the major muscles groups. You will want to start off with 10 repetitions of these exercises, moving slowly and carefully without weights. As you get the movements down, you can add weights, slowly increasing the weight and then adding additional sets of repetitions as you get fitter.

For your lower body, you will want to follow a complete body sculpting routine that includes:

* Squats

* Deadlifts

* Calf raises

* Leg lifts - outer and inner

While this routine seems much simpler than the upper body routine, the larger muscles in the legs are the reason for fewer exercises. With fewer muscles, you don't need extra exercises to target them. You can follow the same repetition guidelines as you would for the upper body, though you may need to add weight immediately as your lower body strength tends to be higher naturally.

By following this complete body sculpting routine, you should see results within four to eight weeks. If you include some cardiovascular exercises at the same time, the results will be quicker.

Machelle Lee owns and operates, The Invisible Gym in Santa Cruz, CA. Her mission is to inspire people to become physically active and enjoy the benefits of a balanced, healthy lifestyle. Article Source: http://EzineArticles.com/?expert=Machelle_Lee For a sample Body Sculpting in the Gwinnett and Atlanta area contact me :-) WWW.BodyByFadi.com

The Perfect Spot: Dumbbell Shoulder Press

Want to save your shoulder routers from injury? Try using two spotters for your heavy Dumbbell Shoulder Press. Please leave me your comments below.

Shoulder Pain and Weight Training: Understanding the Mechanisms of a Complex Joint

By: Lisa Kearns, MS PT CSCS
How often have we heard the statement in the gym, “I hurt my rotator cuff benching the other day”? Shoulder pain is a frequent bane of active individuals, especially as they start to progress in age. Due to the frequency of occurrence, people tend to self diagnose, because their symptoms are just like their friend’s, etc.etc. Trainers are frequently placed in the position of having to manage these problems in the early stages, and it is important to be able to identify certain signs and symptoms which will dictate the course of action.

The shoulder is a very complex joint. It does not share the same bony stability that the knee or elbow has, therefore allowing it a great degree of movement. It is critical to understand how this joint works before helping people manage any dysfunction. The easiest way to picture the dynamics of the shoulder is to picture a golf ball sitting on a tee. The tee represents the glenold component of the glenohumeral joint, and the ball represents the head of the humerus. If there is a shift in any direction of the golf ball on the tee, it will fall off.  In order to function properly, the golf ball must stay centered on the tee.

Now imagine that there is a ring of cartilage around the tee, deepening it somewhat and offering more stability. This ring is called the labrum. It is a static stabilizer for the glenohumeral joint. Other static stabilizers would include the ligaments and the capsule. None of these static stabilizers are inherently rigid, all offering a great freedom of movement. Sometimes, these structures are actually looser than normal, which is a condition we call excessive joint laxity, which can lead to instability. Therefore, we rely primarily on musculature to provide stability at the shoulder. The critical factor in the shoulder is proper balance, just as with the golf ball and the tee.  The muscles are what contribute to this balance. If the muscles surrounding the joint and stabilizing the scapula have a balance in both strength and flexibility, then the shoulder will be able to function properly. If not, then a wide variety of problems may result, from impingement of the rotator cuff tendon and bursa, to chronic instability, to labral tears, and so on.

A common scenario in weight training is the following: John is a 38 year old ex-athlete who now is trying to stay in shape by working out 3-4 days a week at the gym. He takes his weight training pretty seriously, and finally feels as if he is starting to lift some decent weight and to see results. He has noticed a little stiffness in his shoulders after his upper body workouts, but attributes it to normal post workout soreness. John just finished
a heavy chest workout, and is going through a tricep and shoulder routine. While performing a shoulder press, he feels a significant sharp pain in his shoulder and is unable to continue lifting that day. The pain lingers for a week or so and he notices that when he gets back to his chest workout he is unable to lift nearly as much weight due to pain, and forget about shoulder press. He isn’t sure what to do, so he asks a trainer at the gym for advice. So what do we tell him to do?

Let’s examine the mechanics of what is going on here. After asking John some questions, we discover that he seems to pushing his chest a lot harder than his back, and he didn’t build a good base with shoulder and deltoid strengthening. Thinking of our anatomy and of the golf ball sitting on the tee, where would that put his shoulder? The chest muscles attach anteriorly on the humerus, and with his training there is an imbalance of strength and flexibility compared to his opposing, or back muscles. So the head of the humerus is going to shift forward. He will develop a somewhat protracted posture, which narrows the canal beneath the acromioclavicular joint, where the rotator cuff tendon and bursa reside. So then when John performs the shoulder press, the head of the humerus doesn’t glide down in the joint the way it is supposed to. It will put anterior and superior pressure at the location of the rotator cuff and bicep tendons. Over time and repetition, this will create inflammation.

We must remember that the inflammation is not the problem, only the symptom. The problem is the faulty mechanics of the joint due to muscular imbalance. John should rest, ice and use antiinflamatiories as directed for the inflammation, but he needs to alter his training to keep it from recurring. If pain persists for more than a week, he should seek the advice of a physician.

Any weight-training program should adequately address ALL of the muscles and force couples(groups of muscles working together to perform an action, such as a rotator cuff and deltoid) to “keep the golf ball centered on the tee”. This would include a rotator cuff strengthening program, adequate strengthening for the back and scapular stabilizers, exercises such as press ups for the depressors, and shoulder exercises which do not compromise the mechanics of the shoulder. An example would be keeping all presses slightly in front of the head, allowing less compression at the AC joint. A good warm-up and post workout stretching will
also help. With a properly balanced program, problems at the shoulder can easily be avoided.

Drink Your Water

Drinking a healthy amount of water is vital to your health. You can never imagine just by changing this simple step, you gain tremendous health benefits, and sometimes you can even throw away your migraine medicine or pain killer. Before you can appreciate the benefits of water to your health, let’s review the role of water in the human body.

Functions of Water in The Body

The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

• Muscle consists of 75% water
• Brain consists of 90% of water
• Bone consists of 22% of water
• Blood consists of 83% water

The functions of water in human body are vital. The water:

• Transpsort nutrients and oxygen into cells
• Moisturizes the air in lungs
• Helps with metabolism
• Protect our vital organ
• Helps our organs to absorb nutrients better
• Regulates body temperature
• Detoxifies
• Protect and moisturizes our joints

Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.

---

Harmful Effects and Symptoms of Dehydration

The Harmful Effects Result from Dehydration:

• Tiredness
• Migraine
• Constipation
• Muscle cramps
• Irregular blood-pressure
• Kidney problems
• Dry skin
• 20% dehydrated – Risk of death

Symptoms of Dehydration
Here are some of the symptoms that you need more water:

• Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or smell strong indicates that you need to drink more water.
• Dry Skin: Skin is the largest body organ and requires its share of water.
• Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
• Hunger: Most people mistaken hungry is the indication to eat more, whereas in actual fact, you may be dehydrated. So before you have your meal, grab a glass of water.
• Fatigue: Water is a source of enegy, give you a boost in energy.

How much water should you drink a day to avoid dehydration? A common approach is drinking 8 glasses of water a day, is it sufficient? Calculate you water intake here.

Top 11 Health Benefits of Drinking Water

I personally can help you Balance out your health and fitness so feel free to reach out to me. Hope you found this article useful and you put it to use!

Day 4 Promo for November's Group Fitness Training:

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Tired of BEing Lazy

Every time I get the urge to exercise, I lie down till the feeling passes.

Click Here for 25 Extreme Examples of Laziness

Often people who are called lazy aren't. Often so-called "lazy" people only feel overwhelmed when presented a task that seems more fit for a big team than just one person. Sometimes, however, it is chronic laziness that kicks in and stops us from doing the things that need to be done. This WikiHow will help you just get up and do it!

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I'm so fat that...

When I go to the zoo the elephants throw me peanuts!

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Day 2! Time is passing by and Holiday's are around the corner. Are you getting comfortable with your training or you've quit all together? Registrations for group fitness training in November is OPEN! Today's Rate is $160 per month no contract and no membership fee. Email me for details :-)

How Much Fiber Do You Need?

How much fiber do you need each day? The National Academy of Sciences' Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

	Age 50 and younger	Age 51 and older
Men	38 grams	30 grams
Women	25 grams	21 grams

Your best fiber choices

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:

• Grains and whole-grain products
• Fruits
• Vegetables
• Beans, peas and other legumes
• Nuts and seeds

Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

So what foods are your best bets? This list shows the amount of dietary fiber in several types of foods.

Food item	Fiber content in grams*
Fiber One Cereal .5 cup Split peas, cooked, 1 cup	14.2 16.3
Red kidney beans, boiled, 1 cup	13.1
Raspberries, raw, 1 cup	8.0
Whole-wheat spaghetti, 1 cup	6.3
Grapefruit 1 large Oat bran muffin, medium	6.0 5.2
Pear, medium with skin	5.1
Broccoli, boiled, 1 cup	5.1
Apple, medium with skin	4.4
Oatmeal, quick, regular or instant, cooked, 1 cup	4.0
Sweet Potato 1 medium Green beans, cooked, 1 cup	4.0 4.0
Brown rice, cooked, 1 cup	3.5
Popcorn, air-popped, 2 cups	2.3
Whole-wheat bread, one slice Almond Butter 1 tbls	1.9 1.5

*Fiber content can vary between brands.

Source: USDA National Nutrient Database for Standard Reference,

2007

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Check with your doctor if you feel you need to take fiber supplements.

Tips for fitting in fiber

Need ideas for high-fiber meals and snacks? Try these suggestions: 

• Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
• Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, and muffins. You can also use bran products as a crunchy topping for salads or cooked vegetables.
• Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
• Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. (Not crazy about yeast or wheat though so keep it to a minimum)
• Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
• Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
• Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
• Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
• Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.

High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.

Your Sample Nutritional Plan

Breakfast

              3 Eggwhite

              1 Yolk

              .25 cup Fiber One Cereal 7.1

              .5 cup Almond Break (unsweetened) .5

              .25 Berries 2.0

Snack

              .5 Grapefruit 3.0

Lunch

              3 oz Chicken

              1 cup Broccoli 5.1

              .5 Sweet Potato 2.0

Snack

              1 tbls Almond Butter 1.5

              3 small Celery stalk 1.0

Dinner

              6 oz White Fish

              .5 cup Split Peas 8.1

Total fiber for the day 30.4

             

Monkeying Around

Humans and Monkeys are the same when it comes to drinking alcohol!

What is Alcohol?

Alcohol is created when grains, fruits, or vegetables are fermented, a process that uses yeast or bacteria to change the sugars in the food into alcohol. Alcohol has different forms and can be used as a cleaner or antiseptic; however the kind of alcohol that people drink is ethanol, which is a sedative. When alcohol is consumed, it's absorbed into a person's bloodstream. From there, it affects the central nervous system (the brain and spinal cord), which controls virtually all body functions. Alcohol actually blocks some of the messages trying to get to the brain. This alters a person's perceptions, emotions, movement, vision, and hearing.

Alcohol and Bodybuilding - Do They Mix?

By: Big Red
Thank God its Friday. That's right, the weekend has begun, and for the average teen, what do we do on weekends? PARTY! And let's face it, despite what you tell your parents, what do parties center around: beer! In college, social lives pretty much revolve around alcohol. 1528 Words - Date Added: Mar 07, 2002

Alcohol Abuse and Dependence - Topic Overview

Is this topic for you?

This topic is about alcohol abuse and dependence in adults. For information about alcohol problems in teens or children, see the topic Teen Alcohol and Drug Abuse. For information about drug abuse in adults, see the topic Drug Abuse and Dependence.

Click Here To Read more...

What is Acid/Alkaline Balance?

The Textbook of Medical Physiology by Arthur C. Guyton, M.D., probably the most recognized authority on human physiology states: "...the regulation of hydrogen ion concentration (pH or acid/alkaline balance) is one of the most important aspects of homeostasis." (Homostasis is where the components involved seek an equilibrium.)

Defintions:

ph = measure of how acid or how alkaline a substance is.
ph scale = scale of measurement for acidity and alkalinity.

Understanding pH

pH (potential of hydrogen) is a measure of the acidity or alkalinity of a solution. It is measured on a scale of 0 to 14—the lower the pH the more acidic the solution, the higher the pH the more alkaline (or base) the solution. When a solution is neither acid nor alkaline it has a pH of 7 which is neutral.

Water is the most abundant compound in the human body, comprising 70% of the body. The body has an acid-alkaline (or acid-base) ratio called the pH which is a balance between positively charges ions (acid-forming) and negatively charged ions (alkaline-forming.) The body continually strives to balance pH. When this balance is compromised many problems can occur.

All chemical processes have an ideal pH at which they are most efficient. For example the body functions best with an internal chemistry being slightly alkaline (pH of 7.0 to 8.0). The pH of the blood is even more specific:

BLOOD ph 7.4 = Normal 7.2 = DEATH

Our internal body chemistry functions in an alkaline environment. Our blood must maintain a pH of 7.4. If it drops below that to 7.2 we die.

The cells of the body in health are alkaline. In disease the cell pH is below 7.0. The more acid the cells become, the sicker we are and feel. The cells won't die until their pH gets to about 3.5. Our bodies produce acid as a by-product of normal metabolism. This is the result of our bodies burning or using alkaline to remain alive. Since our bodies do not manufacture alkaline, we must supply the alkaline from an outside source to keep us from becoming acid and dying.

Food is the means of replenishing the alkaline to the body. The main determining factor of alkaline is the organic minerals. One can equate organic minerals with alkaline for better understanding. Foods are of two types, acid or alkaline. This refers to the ash value of a food. (Meaning the type of residue that remains after the food is digested and processed). Is it acid, or is it alkaline? If there is an acid residue (inorganic acids), the body must neutralize this acid to keep the blood from getting acid. The acid is neutralized with alkaline.

Ideally there is adequate alkaline in the diet to do this. However, if there is not, the body must extract alkaline from its cells to neutralize the acid. This, of course, causes the cells to become acid, and thus diseased. Because our bodies are an alkaline entity, in order to maintain health, the majority of our diet must consist of alkaline ash foods.

We can remain in health by consuming a diet that is 70-80% alkaline and 20-30% acid. The more alkaline the better. If we become too alkaline by eating a majority of alkaline foods, we will lose our appetite and automatically want to fast, during which time the normal acid metabolic by-products will return the body' s pH back to normal. It is interesting to note that some foods which qualify as a real food have an acid ash reaction. This is probably nature's way of keeping a balance so that the real food consumer does not become too alkaline. Also note that the acid content of these acid ash real foods is very low and they still contain valuable nutrients which can be utilized by the body.

Below is a chart of the acid and alkaline foods:

NOTE: Foods in the Acid Ash column are listed in order of least acid to most acid; in the alkaline ash column, foods are listed in order from most alkaline to least alkaline.

Most Alkaline	Alkaline	Lowest Alkaline	FOOD CATEGORY	Lowest Acid	Acid	Most Acid
Stevia	Maple Syrup, Rice Syrup	Raw Honey, Raw Sugar	SWEETENERS	Processed Honey, Molasses	White Sugar, Brown Sugar	NutraSweet, Equal, Aspartame, Sweet 'N Low
Lemons, Watermelon, Limes, Grapefruit, Mangoes, Papayas	Dates, Figs, Melons, Grapes, Papaya, Kiwi, Berries, Apples, Pears, Raisins	Oranges, Bananas, Cherries, Pineapple, Peaches, Avocados	FRUITS	Plums, Processed Fruit Juices	Sour Cherries, Rhubarb	Blueberries, Cranberries, Prunes
Asparagus, Onions, Vegetable Juices, Parsley, Raw Spinach, Broccoli, Garlic	Okra, Squash, Green Beans, Beets, Celery, Lettuce, Zucchini, Sweet Potato, Carob	Carrots, Tomatoes, Fresh Corn, Mushrooms, Cabbage, Peas, Potato Skins, Olives, Soybeans, Tofu	BEANS VEGETABLES LEGUMES	Cooked Spinach, Kidney Beans, String Beans	Potatoes (without skins), Pinto Beans, Navy Beans, Lima Beans	Chocolate
	Almonds	Chestnuts	NUTS SEEDS	Pumpkin Seeds, Sunflower Seeds	Pecans, Cashews	Peanuts, Walnuts
Olive Oil	Flax Seed Oil	Canola Oil	OILS	Corn Oil
		Amaranth, Millet, Wild Rice, Quinoa	GRAINS CEREALS	Sprouted Wheat Bread, Spelt, Brown Rice	White Rice, Corn, Buckwheat, Oats, Rye	Wheat, White Flour, Pastries, Pasta
			MEATS	Venison, Cold Water Fish	Turkey, Chicken, Lamb	Beef, Pork, Shellfish
	Breast Milk	Soy Cheese, Soy Milk, Goat Milk, Goat Cheese, Whey	EGGS DAIRY	Eggs, Butter, Yogurt, Buttermilk, Cottage Cheese	Raw Milk	Cheese, Homogenized Milk, Ice Cream
Herb Teas, Lemon Water	Green Tea	Ginger Tea	BEVERAGES	Tea	Coffee	Beer, Soft Drinks

We can recommend several products to aid your body to maintain a proper acid/alkaline balance: