Total Body Routine

Total body workout for muscle definition. 

Mon / Wed / Fri: 

Chest:

Bench press 5 x 6-10 

Flat bench flies 5 x 6-10 

Incline bench press 6 x 6-10

Cable crossovers 6 x 10-12

Dips (body weight) 5 x failure 

Dumbbell pullovers 5 x 10-12  

Back:

Wide-grip chins (to front) 6 x failure

T-bar rows 5 x 6-10

Seated pulley rows 6 x 6-10

One-arm dumbbell rows 5 x 6-10

Straight-leg dead-lifts 6 x 15

Legs:

Squats 6 x 8-12

Leg press 6 x 8-12

Leg extensions 6 x 12-15

Leg curls 6 x 10-12

Barbell lunges 5 x 15

Calves:

Standing calf raises 10 x 10

Seated calf raises 8 x 15

One-leg calf raises (dumbbells) 6 x 12

Forearms:

Wrist curls (forearms on knees) 4 x 10 

Reverse barbell curls 4 x 8

 Abs: ½ hour of abdominal exercises (nonstop). 

Crunches 3 x 25

Bicycles 3 x 25

Chair leg raise 3 x 25

Planks (Sides and Front) 3 x failure 

Tues / Thurs / Sat: 

Biceps:

Barbell curls 6 x 6-10

Seated dumbbell curls 6 x 6-10

Dumbbell concentration curls 6 x 6-10

Triceps:

Close-grip bench presses 6 x 6-10

Pushdowns 6 x 6-10

French press (barbell) 6 x 6-10

Triceps extensions (dumbbell) 6 x 6-10

Shoulders:

Seated barbell presses 6 x 6-10

Lateral raises (standing) 6 x 6-10

Rear-delta lateral raises 5 x 6-10

Cable lateral raises 5 x 10-12

Calves, Forearms and Abs: Same as Monday, Wednesday, Friday workouts. 

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Add Some Reds and Greens to Your Diet!

Tomatoes are rich in vitamin A, C and are cholesterol-free (which is very important for most people nowadays). With only 35 calories per single tomato, this amazing fruit has also been known to prevent cancer. However as great as it sounds, some people cannot stand the taste. Here are some ways to incorporate tomatoes into your diet in a tasteful way:

• You can add sliced cherry tomatoes to your toast or bagel with feta cheese and make your own bruschetta. Add a bit of salt and you have a tasty and healthy meal. This is great for those who dislike tomatoes because you can add more cheese to minimize the taste of the tomatoes. And if you love tomatoes, well just add on :)
• Add small diced tomatoes to your salads, and slowly increase the amount you add until you become a tomato fan! Remember the more colours you have in your salad, the better it is for you. Add spinach leaves, tomatoes, carrots, cauliflower, broccoli and yellow peppers and you're set!
• If you are having a sandwich or hamburger, you can instantly make it healthier by added 2-3 slices of tomatoes.

Avocados are the healthy fats that you need in your diet. As with tomatoes, avocados can lower cholesterol due to its oleic acid. Also a major plus is that it protects against heart disease, so if you have heart disease history in your family, follow the following meal ideas:

• Next time you have a turkey or chicken sandwich, add a slice or two of avocados. It will taste fantastic. If you are still sensitive to the creamy taste of avocados, you can make a quick guacamole and add a layer of that to your sandwich. Just mix avocados, tomatoes, a bit of lemon juice and sour cream (optional) and you have a healthy mixture for dipping or using as a spread. 

Spinach is very high in iron, vitamin A and C. Eating spinach is especially important for girls or women since they are often low in iron. Also spinach is rich in vitamin K which is responsible for keeping your bones strong and healthy.

• Buy fresh spinach leaves and either add it to the lettuce in your salad, or replace your lettuce with delicious spinach leaves. These can be bought in bulk. This is the best way to get your intake of spinach daily; raw and fresh. 
• Another healthy idea is to make yourself a spinach dip for your bread or tortilla chips. These are actually great for when you have guests over and want to make a quick delicious meal. Here is an example of such a dip:  http://www.foodandwine.com/recipes/spinach-simmered-in-yogurt 
• Simmered spinach can also be added to your low fat, plain yogurt to eat as a snack.
• Many people add spinach to their blender to make veggie shakes with bananas, strawberries and many other vegetables and fruits.

Here are just some ideas for incorporating these three wonderful fruits and vegetables to your diet. Stay tuned for more ideas on other healthy meals to keep your body in it's best state!

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How To Increase Your Metabolism

          The rate of your metabolism is mostly genetically determined, but there are still several things you can do to increase yours. Here are 6 tips for those who are looking to boost their metabolism:

1. Do not diet. Dieting will cause your body to think it has insufficient amount of fuel in your body and will therefore work slower to keep the remaining amount that it still has.


2. Drink cold water. Drinking cold water has been believed to increase metabolism since the body has to work harder to bring it down to body temperature.


3. Don't skip out on breakfast. Having a full breakfast every morning has been found to jump start your metabolism. There have been many studies supporting this.


4. Drink a cup of tea per day. Caffeine has been known to boost your metabolism since it is a stimulant for your central nervous system. Aim for having a cup of green tea per day. Green tea has antioxidants with fat burning properties.


5. Eat more protein. A hormone called glucagon is released when foods with protein are consumed, which is responsible for signaling the body to burn fat.


6. Eat more fiber. This forces your body to feel fuller, while eating less. 


7. Have the biggest meal for lunch. You are most active between lunch and dinner, therefore after you have a big meal you can use the energy you consumed. 


6. Don't remain idle for long. Studies have shown that remaining seated for longer than 4 hours actually causes your body's metabolism to temporarily shut down. To keep it active, simply give yourself breaks from sitting too long by getting up and stretching for a couple minutes.


7. Exercise regularly. Maintaining a healthy exercise uses up energy we get from meals, therefore you will have little leftover of energy from meals stored as fat. 

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Protect Your Eyes

          Gunnars are glasses designed for people who spend a lot of time on computer, or play video games. They are glasses that help protect your eyes from damage, and dryness, they also enhance, and optimize your vision. Recommended for gamers, and computer users. 

Gunnars youtube video link: Click here.

Tip: Gunnar eye-wear is prescription compatible. Click here for more info.

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Merry Christmas and a Happy New Year!

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