EXERCISE TODAY

TRICEPS DIP

• Sit on a bench or chair.
• Begin with the hands next to or slightly under the hips.
• Lift up onto the hands and bring the hips forward.
• Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the chair. Keep the shoulders down away from ears.
• Push back up without locking the elbows 
• Keep your hips on the same line as your head and parallel to the bench or chair all the time
• With your feet on the floor the exercise will be easier, to make it more challenging walk your feet out or elevate.

Enjoy your exercise!!!

Do you know what is in your food?

Monosodium Glutamate known as MSG is a food additive used to enhance the taste of meat, canned food, soup, drinks and many other products found in grocery stores and restaurants. MSG has been used for many years, but nowadays it's use is exaggerated in almost all the products that we ingest, as a factor it is causing much harm to us and  I am almost sure you have at one time or other felt some of the symptoms listed below caused by ingesting MSG:

• Headache
• Flushing
• Sweating
• Facial pressure or tightness
• Numbness, tingling or burning in the face, neck and other areas
• Rapid, fluttering heartbeats (heart palpitations)
• Chest pain
• Nausea
• Weakness

You may not realize that almost all the things that you ingest contain MSG. Now that many people are more aware of this matter,  companies are using different ingredients that contain this chemical, Calcium caseinate,  Sodium caseinateYeast food, Yeast nutrient, Autolyzed yeast,Gelatin,Textured protein,Soy protein, soy protein concentrate,Soy protein isolate,Whey protein, whey protein concentrate and the list keep going on and on. MSG makes your pancreas increase the production of insulin, leading you to obesity,diabetes and hypertension, we are being slowly poisoned and we do not even know it. Kids are growing up predisposed to many diseases and  parents wonder why? 


I really appreciate the families who try to grow their own food, and avoid the maximum manufactured products. This is a movement that we all should support and if at all possible we should try to grow our own food or purchase our food from those who grow it organically.


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EATING TODAY

Tuna Melt

In this updated version of the tuna melt, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar, which allows us to use considerably less cheese while ensuring that there's great cheese flavor in each gooey bite.

4 servings

Active Time: 10 minutes

Total Time: 15 minutes

INGREDIENTS

• 12 ounces canned chunk light tuna, drained (see Note)
• 1 medium shallot, minced (2 tablespoons)
• 2 tablespoons low-fat mayonnaise
• 1 tablespoon lemon juice
• 1 tablespoon minced flat-leaf parsley
• 1/8 teaspoon salt
• Dash of hot sauce
• Freshly ground pepper, to taste
• 4 slices whole-wheat bread, toasted
• 2 tomatoes, sliced
• 1/2 cup shredded sharp Cheddar cheese

PREPARATION

1. Preheat broiler.
2. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

TIPS & NOTES

• Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

NUTRITION

Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.
Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat

SETS AND REPETITIONS

Repetitions are the number of times you perform a movement from the start position to the final position.
Example: A biceps curl you start with your hands down,  flex your arm getting the dumbell close to your shoulder then go down to the starting position. This is an example of one repetition (rep).

Set is a group of repetitions performed consecutively.
Example: If you perform a biceps curl 10 times consecutively then put the dumbell down then rest and perfom again, you just did two sets of ten repetitions or 2 x10.

Resting time is your interval time between sets, during this time you allow your circulation to remove substances that cause fatigue from the muscles allowing you to perform the other sets .
Resting between sets is not necessary but I recommend.

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EXERCISE TODAY

Triceps Extension with Elastic Band

Nobody likes to have flabby arms. In looking forward to help you get  your Triceps in shape I chose an exercise that targets your triceps and is very easy to do.

Muscle target: Triceps

http://swim.isport.com/swimming-guides/resistance-band-exercises-for-swimming

1. Grab the elastic band on each end. 
2. Place one hand on the bottom of your spine(this hand will remain fixed, do not move)
3. Place the other hand behind your head
4. Extend your arm pointing to the sky stretching the elastic band
5. Slowly put your hand back behind your head and repeat the movement

 If you start to feel any type of pain which does not come from exhausting your triceps, you should stop. 

Enjoy this exercise!

EXERCISE TODAY

BICEPS CURL

This is an easy exercise to execute that will help you get your biceps in shape.
Muscle target: Biceps Brachii

• Stand with feet hips width apart
• Slightly bend your knees and keep you back straight 
• Hands in supinated position (facing upwards)
• Raise the weights until your palms face your shoulders
• Return to initial position

MULTI VITAMIN AND MINERAL COMPLEX

Everyone knows that our food is not as as it used to be many years ago. Fruits and vegetables and other types of food are losing their nutritional en route to the stores. Some products are in transit for long periods of time before arriving to the stores where they will be sold. Perishable products undergo certain treatments which will make their shelf life longer and by the time they arrive they have lost most of the properties that would make them beneficial when consuming. 

Burgers, pizzas, fast foods and prepackaged foods do not have the nutritional value that we should offer to bodies. The food industry has changed and added ingredients to the products that we buy at the stores in order to prolong the shelf life of foods in order to fill the demand without sacrificing their profit margins. Unless you have a true understanding of what your nutritional needs are you may not be eating the correct combination of foods that you should in order to offer your body all the vitamins and minerals to be healthy. One excellent way of learning how to eat the necessary foods is by consulting a nutritionist who will prepare a nutritional plan for you to follow.

Multi vitamin and mineral complex were created in order to assist you in giving your body what you may be lacking to give it through your nutritional intake. Vitamins and mineral supplements contain defined amounts in order to keep your levels where they should be.