HEALTHY LUNCH IDEAS ... TUNA PAN , CHICKEN PASTA , OATMEALS , GARDEN SALAD , FRESH SOUP ...

10 Push Up Variations

Here are 10 push up variations that range from medium difficulty, to very difficult, as you’ll see with the last push up variation (the Aztec push up). Just giving you some ideas to break up the monotony in the gym and try new things!

Wide-Grip Push Up Variation #1

This is a classic push up that is harder than the standard push up because you have less leverage to push yourself up, but it’s a darn good variation. Try starting out with the wide grip push up, then bringing your hands closer in as you go along. In addition, be sure to keep your hands below the plane of your shoulders, and make sure your elbows to not flare out too much. This will help keep the stimulation on your chest, shoulders, and triceps, as opposed to mostly your shoulders.

Diamond Push Up Variation #2

The diamond push up targets your triceps more than any other push up. Like the decline push up, this push up can put a lot of pressure on your wrists. In addition, It can put pressure on your shoulders and elbows. I never do this push up for the preceding reasons, but I wanted to include it because I do know people who do diamond push ups all the time and swear by the benefits.

Front Clap Push Up Variation #3

This is the basic military type of push up where you forcefully push your body off the ground so that you clap your hand in front of your body, then go back to the push up position. This push up you can do routinely and will help engage your muscle fibers in your chest, along with help you create more pushing explosiveness.

Behind-the-back Clap Push Up Variation #4

I guess this push up probably makes a better party trick than actual push up you would use, but it does require pretty strong explosiveness, much more than the front clap push up. This is the ultimate plyometric push up, and ideally you should try doing it continuously. I’m not sure you can hear it in the video, but my hands are hitting the ground extremely hard and my wrists are crying. Definitely not something to do regularly, unless you have a softer surface.

One Arm Push Up Variation #5

The trick to doing one arm push ups is (1) be really strong compared to your weight and (2) keep your legs as wide as possible for a stable base. I’ve seen some people align the hand that is pushing almost perpendicular to the body, whereas I’m doing it with my hands in a normal push up position. Make sure your shoulders are thoroughly warmed up before trying this push up. It puts A LOT of strain on your shoulders and elbows.

Staggered Push Up Variation #6

The photo is not a great depiction, but my right hand is about 6 inches higher than my left hand. The lower hand is forced to work harder than the higher hand, which is taken out of the equation. If you can pound out 50 push ups no problem, the staggered push up is a more challenging variation, but you will still feel a great burn in your chest and shoulders. This is in my top 3 variations.

Decline Push Up Variation #7

Be careful with your wrists when doing the decline push up, which is a more advanced version of the normal push up with a greater range of motion. I’ve done thousands of these by putting my feet up a couple stairs in my home growing up. Unfortunately, I developed a cyst in my wrist, which became pretty painful and I’m sure the 150 push ups I was doing every day for the last year didn’t help (ok, I know I’m a little crazy).

Incline Push Up Variation #8

This was supposed to be a spider push up, but somehow we lost the footage. Bummer. The incline push up should really be done against a wider bench, or even against the bar on a smith machine that is set to a couple feet off the ground. The lower the incline, the harder the push up. The emphasis is on your shoulders during this push up and it’s easier than a standard on the ground push up.

T Push Up Variation #9

I do T-Pushups as a warm up all the time to help get my shoulders warm and also my core with the twisting motion. Try it yourself.

Aztec Push Up Variation #10

Face plant!!! Fortunately, I didn’t face plant, but the first time I tried this very difficult push up, it was a close call. I saw it on Youtube only a few weeks ago. The little trick I learned midway through trying these push ups in the video (which was the second time I ever tried them), is to push forward with your toes a little bit before you explode off your hands. Obviously, this push up is very hard, so be careful if you try it. You may consider trying to clap your hands against your thighs first, then go for the toes. Be sure to keep your legs as straight as possible when doing the Aztec.

10 foods that get your sex drive going naturally

Can eating specific foods get that mojo going?There are times we could all use some inspiration to get in the mood and get it on. And yes sometimes eating specific foods do stimulate bodily desires !

a1. Oystersaa

2. Watermelon 

3. Cocoa or Chocolate

4. Asparagus

5. Avocados

6. Pumpkin Seeds

7. Celery

8. Chilies

9. Figs

10. Garlic

My conclusion, if you want to seriously boost your libido, stock your pantry with these items and eat them on a regular basis. Who knows you might even lose weight in the process by eating these healthy foods, and the extra exercise you're getting in the bedroom, couldn't be all bad.

If all else fails, think outside the box and consider getting a room! A change of scenery and environment can do wonders.  And remember, the brain is the most powerful sexual organ we have, so use your imagination wisely. The mind is a terrible thing to waste.

13 reasons to start exercising TODAY

Let’s face it, some days you just don’t feel like exercising.

You get too busy, too stressed and quite simply too tired.

Here’s a list of 13 of the top reasons to exercise. Pull out this list and read it when you’re having one of those days.

1. To Prevent Disease
Exercise has been proven to reduce the risk of just about every single health problem known to man, from stroke to heart disease to cancer and osteoporosis. Exercise is also a great defense against type 2 diabetes, which is one of the most widely growing diseases of our time.

2. To Look Great
Exercise firms your body, improves posture and even makes your skin glow. Looking your best is a wonderful result of regular exercise.

3. To Lose Weight and Keep It OffExercise burns fat and prevents future fat storage. If you want to have a thinner, healthier body, exercise is the answer.

4. To Have More Energy
Anyone who exercises regularly will tell you that they are more energetic, less easily irritated and are more peaceful.

5. To Sleep Better
Exercise boosts energy levels, but also wears you out. It makes you feel more vibrant during the day and sleep better at night.

6. To Age Slower
Exercise is one of the most effective ways to fight aging. When you age your body loses muscle and bone, while the loss of both are drastically reduced with regular exercise. Exercise also helps reduce inflammation.

7. To Relieve Back Pain
In most cases, the best thing that you can do for back pain is to move and strengthen those muscles. Consult your physician or physical therapist for guidance.

8. To Ease Depression
Exercise has been proven to reduce depression – sometimes even as effectively as medication. Just chalk this up as yet another amazing benefit to exercise.

9. To Reduce Aches and Pains
By strengthening muscles around your damaged joints you’re able to use exercise to reduce joint pain and overall aches. Always consult your physician before starting an exercise program, especially if you have chronic joint pain.

10. To Stay Mentally Sharp
Exercise has been shown to improve memory and other cognitive functions, and seems to have a protective effect against dementia. A Harvard University researcher called exercise “Miracle-Gro for the brain.”

11. To Enjoy Your Lifestyle
Whatever it is that you love in life – your kids, travel, sports, fashion – it is all more enjoyable when experienced in a fit and healthy body. Exercise so that you are able to enjoy all the great things in life.

12. To Reduce Sick Days
People who exercise regularly are 50% less likely to call in sick to work. A regular exercise program reduces colds and upper respiratory infections.

13. To Boost Confidence
Being fit, feeling healthy and having energy are all building blocks to having great confidence. There is no better confidence booster than sticking with a regular exercise program.

Regular exercise gives you so many amazing benefits, as you’ve seen from the above list. Call or email me today to get started on the exercise program that will change your life forever.

Anabolic Diet 101 :revealing my SECRET

The Anabolic Diet is a muscle building and fat burning diet. Dr Mauro Di Pasquale developed the Anabolic Diet as a response to drug use. He wanted a diet that gave similar results but naturally & safely.

The Anabolic Diet does this by manipulating your muscle building hormones. Key is eating the right combination of foods at the right time. Not easy, but works if done properly. Here's the definite Anabolic Diet guide.

Benefits of The Anabolic Diet. The Anabolic Diet is a high protein, high fat diet which involves carbs cycling. Some things you can expect:

• Fat Loss. You force your body to use fat for energy by avoiding carbs for 5 days. Your body stores less fat because you eat lots of fats. You'll get rid of stubborn fat like love handles. 10% body fat year through is easy.
• Muscle Gains. Key to the Anabolic Diet is fatty read meat. This is rich in cholesterol and saturated fats which increase your testosterone levels. Testosterone is the muscle building hormone.
• Improved Health. Lower cholesterol & tryglyceride levels, less plaque build up, controlled insulin levels, less food allergies, less acne, ... Do a blood test before starting the Anabolic Diet and compare months later.
• More Energy. Controlling your carb intake will make you wake up full of energy. You'll never have blood sugar crashes or heaviness after eating again. Also less irritability & less mood swings.
• No Hunger. Fat satiates and makes you feel full longer. You will never get hungry on the Anabolic Diet. You'll have to remind yourself to eat even though you'll be eating more than before.

How The Anabolic Diet Works. The Anabolic Diet works whatever your gender or age. And like any diet, it works best coupled with strength training  Here's how your week looks like when you eat the Anabolic Diet way:

• Weekdays. Proteins, fats & veggies. Eat fatty red meat, fatty fish, whole eggs, full fat cheese, olive oil, spinach, broccoli, cabbage, ...
• Weekends. Eat lots of carbs. Pasta, rice, bread, potatoes, oats, fruit, ... Lower your protein & fat intake.

How to Get Started on The Anabolic Diet. Anabolic Diet rules:

• 12 Days No Carbs. Eat proteins & fats only for 12 days. This forces your body to use fat for energy. After these 12 days, eat carbs for 2 days on. Then alternate 5 days no carbs and 2 days carbs.
• No Carbs Days. 40% protein, 60% fat, 25g carbs max. The carbs should come from foods like veggies, eggs, meat, ... No oats or rice or milk.
• Carbs Days. 15% protein, 25% fat, 60% carbs. So 60% of your calories should come from carbs. These will fill your carb stores.

• It takes about 4 weeks to adapt to the Anabolic Diet. Expect stomach issues, moodiness, tiredness, ... Don't give up. All of this will go away if you stick with the Anabolic Diet. 

Example Meal Plan: No Carbs Days. Usually Monday to Friday. Eat protein & fat only, avoid carbs.

• Breakfast. Whole eggs, turkey, spinach.
• Snack. Italian or french cheese.
• Lunch. Ground round, broccoli, olive oil.
• Snack. Smoked salmon or italian ham.
  
• Post Workout. Whey, olive oil.
  
• Dinner. Tuna, salad, olive oil, cheese cubes.
  
• Pre Bed. French cheese, ground flax seeds, fish oil.
  

Example Meal Plan: Carbs Days. Usually Saturday & Sunday. Best is to avoid training on these days since the high carb intake tends to cause tiredness.

• Breakfast. Oats, raisins, milk.
• Snack. Lots of fruit.
• Lunch. Steamed rice, dried fruits, spinach.
• Snack. Lots of fruit.
  
• Dinner. Whole grain pasta, tomato sauce, Parmesan cheese.
  
• Pre Bed. Cottage cheese, berries, ground flax seeds, fish oil.

TOP 10 ANTI-AGING FOODS FOR THE SKIN

Salmon

Omega-3 fatty acids are famous for preventing premature aging and even reversing some of the aging signs in your skin according to the University of Maryland Medical Center. High-fat fish such as salmon, sardines, herrings, and mackerel are ideal sources of Omega-3 fatty acids. Dr. Perricone recommends in his book "The Perricone Prescription" that you consume salmon or other high-fat fish daily, or at least three times a week. Dr. Perricone recommends wild salmon instead of farmed ones. If you are allergic to fish, you can also take an Omega-3 fatty acid supplements

Extra Virgin Olive Oil
Consuming too much sugar can cause an inflammatory response in your skin, according to Dr. Perricone. He says extra virgin olive oil is an excellent anti-inflammatory food that should be consumed daily. Olive oil also helps you to reduce your cholesterol levels.

Non-Instant Oatmeal

Non-instant oatmeal is rich in B vitamins. Dr. A. C. Logan and colleagues state in their book "Your Skin, Younger" that these vitamins give your skin a healthy glow. If you do not get enough vitamin B-2, for example, your lips and skin tend to feel dry and look dull. Besides being an excellent source of vitamin B, oatmeal also increases your blood sugar slowly. This keep you from getting hungry right after eating. Oatmeal is also an excellent source of magnesium, also vital for healthy skin.

Plain Yogurt

According to Dr. Perricone, plain yogurt is an excellent source of calcium, vitamin D, and proteins. All of these are important for your skin. In addition, plain yogurt also contains healthy bacteria that make it easier to digest than milk. Yogurts also contain probiotics, which, according to Dr. Logan and colleagues, can reduce the inflammation that your skin might have and increase the oxygen levels that your skin receives.

Grapes

Grape seeds contain grape seed extract. It is a complex antioxidant that protects collagen from free radicals, and protects blood vessels, says Dr. Perricone. It may also reduce your risk for heart diseases. GSE can also be found in red wine.

Turmeric

Turmeric is a spice that belongs to the same family as ginger. It is rich in antioxidants and prevents free radical formation. According to Dr. Perricone, it also lowers bad cholesterol, neutralizes existing free radicals and may have anticancer effects.

Broccoli

According to Dr. Andrew Weil, broccoli may protect your skin against the sun damage. It is also rich in skin vitamins such as C, and A. Dr. Weil recommends that you eat broccoli at least twice a week.

Strawberries

According to Dr. Perricone, vitamin C has been shown to reduce the redness of the skin and it helps the skin to recover from sunburns. Strawberries are rich in vitamin C but they do not increase the blood sugar levels as rapidly as some other fruits and berries.

Turkey

According to Dr. Perricone, zinc helps you to maintain a youthful collagen and is important for cell division. It can also fight off infections and helps your wounds and skin infection to heal faster. Turkey is an excellent source of zinc, but if you are a vegetarian you can also get your zinc from sunflower seeds.

Water

Dr. Weil states that pure water is essential for the beauty of your skin. It helps you to remove toxins and it also carries the important vitamins and minerals to your skin cells. Dr. Weil recommends that you drink eight glasses of water daily.

2 Bad Habits That Make You Fat

Taking Big Bites

I do this and it works: cut your food into smaller pieces, use a smaller fork or spoon. You increase enjoyment and take longer to eat, which increases your satisfaction. The Journal of Clinical Nutrition found that people who took large bites of food consumed 52% more calories in one sitting than those who took small bites and chewed longer!

Eating “Filler Foods” at Restaurants

Filler foods can be anything from the complimentary breadbasket they put on the table, to the pound of mashed potatoes that come with your skinless chicken breast.  Here’s the thing, those ”Filler items” are very cheap and it’s disguised as either a value added at the beginning or a generous entrée.  The reality is, it’s neither!  Those things can add an additional 500 calories to your meal without even blinking.  Ask your server if you can get cut veggies instead of the bread and a side salad instead of the potatoes or rice. Trust me; your waistline will thank you!

THE BEST TREADMILL CHARACTERISTICS

A treadmill is a piece of workout equipment that allows you to run or walk while staying in one place. Walking just three hours each week is associated with lower blood pressure and increased good cholesterol levels, so it is no surprise that many people purchase treadmills for personal use. There are several quality features to consider before you buy a treadmill.

HEART RATE MONITOR

A heart rate monitor is a personal monitoring device that allows you to measure your heart rate while working out or to record it for later review. Quality heart rate monitors will measure breathing rate, heart rate variability and activity. Handgrip or wireless monitors are common on most treadmills. The handgrip monitor requires that you hold on to sensors, generally located on the side rails of the treadmill. Wireless monitors require that you strap the monitor to your chest. When purchasing a treadmill, opt for a wireless monitor because it is less likely to impede the pace of your running or walking.

INCLINE

Walking on an incline burns twice as many calories as walking on a flat surface. Most treadmills come with an incline option, so look for one with the best difference in elevations. An incline of 10 percent is standard on economy grade treadmills. If you are looking to train with intervals or burn more calories, buy a machine with an incline of 20 percent or more.

SETTINGS

Boredom can put a damper on any fitness regime, so look for a treadmill with the most pre-set or programmable workout settings. Settings should vary from calorie counters, mileage performance calculators, rough terrain and hill settings. Your treadmill can act as a personal trainer if you can save all of the settings to compare your progress.

SHOCK ABSORPTION

Treadmills are often the preferred method of cardiovascular training for people who have joint problems. Most treadmills offer some sort of shock absorption and can help reduce pain to the knees, lower back and ankles. The deck of the treadmill is the part that will absorb the shock of your feet when running or walking. Look for treadmills that have a deck that floats on the treadmill frame. A floating deck will not allow for lateral movement. Take note of the size of the treadmill when considering shock absorption because your height sometimes has an impact on the force of your step. Depending on your height, buy a treadmill with a belt that is either 51 or 56 inches long. These lengths cater to most strides.

TREADMIL SAFETY

Sturdy hand rails, safety straps or clips, an emergency stop button and a key that must be inserted for the belt to start are important treadmill safety features. Safety is not only important for the person using the machine but also for anyone who may be around the machine--unsupervised children, for example.