The exercise most women have trouble doing correct and the best way to learn them.

Training the back is the hardest for most people because of lack of technique. They don't incorporate the eccentric contraction, the stretch in the movement. Let the weight stretch your mustcles before engating the movement. Then get a full contraction.

Do women typically have the wrong goals when they go to the gym?

Some do. I never talk about weight on a scale; I talk  more about what size you wear, because you can be a size 8 weighing 130 pounds or a size 4 weighing 130 pounds. Yep thats right. The difference would the amount of body fat each person has. Women who are slaves to the scale get discouraged. Instead of weighing yourself daily, get a pair of jeant two sizes too small. Every week try them on. As they start to fit better and better, you know you are making progress. The clue is dieting along with exercise. You can't exercise and still the old way. It will frustrate you.

Ms. Fix -It Speaks Out

If you're satisfied with the results you're getting in the gym, go ahead and skip this blog. If you’re not so pleased with the fruits of your efforts, you could probably use the wisdom Angel’a M. Jones of Houston, Texas, one of the world’s top trainers who genuinely cares about the health and well being of people. I’ve learned that from a woman’s perspective on training that are most commonly done wrong – and what we can do more effectively to attain a top body shape. But be patient, he says: “It didn’t take three weeks to get to where you are now. Don’t expect to turn things around in three weeks, either.”

Many women complain that they don’t get results from training. Are they doing something wrong? Yes. On top of the list, nutrition. You can change your activity level to address a particular problem, but without a good diet, you won’t get results. Women often don’t enough protein. If you’re going too weight train, you need to take in enough protein to support your workout.

Second, cardiovascular work sometimes becomes happy hour. If you’re carrying on an easy conversation with someone while you’re doing cardio, you’re not putting in the effort you need to. Get your heart rate up – your speech should be labored.

Third, most women don’t do enough sets. They’ll put two or more bodyparts together and perform, say, two sets on shoulders. If you’re going to effectively work your shoulders so they’re forced to rebuild and get stronger, you have to do more. You have to also work the shoulders from all angles. Focus on one bodypart a day to do this.

Happy New Year!!!! Get Fit in 2011!!

Happy New Year!, Get Fit by getting all the nutrients you need on a daily basis. Set realistic goals, however be sure they challenge you and stretch you. Would you be surprised if i told you that you need over 40 vitamins and minerals daily. Many times when friends and family see me taking all the many vitamins i need they gasp. I know and understand the importance of getting my daily recommended allowance of vitamins and minerals daily in order for my body to function at it's peak performance. With today's stress levels at an all-the-time high, toxic loads, unhealthy carbonated drinks, and poor soil quaility it appoears evident to supplement our diets if we are to have optimal health. Why keep doing the same things, with the expectation of receiving something different? Why take chances of receiving a dis-ease from one of the Top 5 Disease's affecting our country, {such as Hypertension, High Cholesterol, Diabetes, Heart Disease and Obesity}. The Journal of the American Medical Association published a report completed by two Harvard University Researchers, Fletcher and Fairfield, commenting that "Most people do not conusume an optimal amount of all vitamins by diet alone."

Living my Life like it's Golden Lifestyle, along with quality vitamin supplementation  and exercise to give my cells that extra protection is truly a powerful insurance policy worth paying for.

Here are some recommendations from LivingLifeGolden101.com There are some carefully selected raw ingeredients of the highest quality that are part of my daily recommended allowances. I've also carefully selected partners that i would highly recommend with all natural and pharmaceutical grade standards. Here's my personal line up:

CLA: A healthy fat found naturally in meat, dairy, and safflower oil. Studies have shown that CLA can be used to encourage weight loss by increasing muscle mass. Animal and test tube studies have demonstrated its anticancer properties, but these results have yet to be proven in human studies. Suggested doses are 1,000 mg one to three times daily.

CINNAMON: One of the oldest spices known to man as well as being one of the highest antioxidant containing substances on the planet. Recent studies have suggested that cinnamon has a positive effect on cholesterol as well as blood sugar levels. Healthy insulin levels are crucial for weight loss goals as well as preventing other chronic diseases such as Type II Diabetes. Cinnamon bark is a good source of manganese, fiber, iron, and calcium. Suggested doses are 2 capsules or 1,000 mg daily.

MILK THISTLE: A member of the sunflower family, and it's black seeds contain the active ingredient silymarin. It has been used in Chinese medicine for over 2000 years. Milk Thistle uniquely supports the liver's detoxification pathways and contributes to the repair and regeneration of liver cells. Supporting the liver and it's over 400 functions is progressive thinking when the focus is on weight loss and metabolizing fat. Additionally, milk thistle is a potent source of antioxidants. Milk Thistle and most herbs are not recommended for pregnant women and nursing mothers. Study doses of silymarin have ranged from 200 to 800 mg daily.

VITAMIN C: An essential daily nutrient with over 300 jobs in the body. Besides being a top-notch antioxidant protecting every cell, Vitamin C fuels the adrenal glands in times of stress and feeds the immune system as well. Because Vitamin C can lower cortisol, a stress hormone, it indirectly prevent fat storage. Other functions include collagen formation, bone health, hormone and amino acid synthesis. Because the human body does not synthesize Vitamin C, we need a steady and daily supply.

WHEY PROTEIN: A component of cow's milk and is a good source of branched-chain amino acids, which are required for the maintenance and building of muscle mass. Whey protein has also been shown to increase the body's levels of glutathione, a very important antioxidant. Our Whey Protein is sweetened with Stevia, not artificial sweeteners, and is the perfect main ingredient for an after work out smoothie or breakfast shake for those on the go. People with kidney or liver disease should check with their physician's before supplementing whey protein.

GLUTAMINE: The most abundant and metabolically active amino acid. Muscle cells have a high demand for this protein and exercise can increase the need for glutamine by up to 50%. Research has shown that glutamine promotes the maintenance of a healthy digestive tract and promotes mental alertness and memory. Other studies have shown that glutamine may boost immune function as well as decrease sugar cravings.

ACAI BERRY: Known as one of the world's "super foods". The Acai Berry is grown in the rainforest of Brazil and is used by native populations as part of their daily diet. Nutrients present in acai berries include resveratrol, anthocyanins, and glucosamine. It's deep purple color is reflective of it's strong antioxidant power. From slowing cell aging to lowering inflammation, antioxidants are crucial for health and well being.

GREEN TEA: Made from unfermented tea leaves and reportedly contains a very high concentration of powerful antioxidants called polyphenols. Research has shown a positive connection between green tea and cardiovascular disease, cholesterol reduction, cancer prevention, and weight loss. Clinical studies suggest that green tea extract may boost metabolism and help burn fat.

Please call Elite I Professional Angel'a Jones, one of our Corporate Nutritionist amjones@livinglifegolden.com for any technical questions about supplementing your "Reveal a New You" Program. Here's to the Living Your Life like it's Golden of 2011!!!!

Fat Burning Foods!

There will never be a diet available where you can eat as you like and still reap the benefits, however if you know what foods ‘burn fat’ then you can still eat with relative freedom from a certain selection of foods. It’s not that these foods literally burn fat but rather that you will burn more calories from eating the food than you would gain. Here is a rundown of these different foods and what other health benefits you can get from them.

Berries - There is a massive variety of berries available and they are great as a snack or even better, you can substitute sweet ingredients in food to make a healthier dish while still getting a sweet taste.
• Blackberries – Great for snacking, an average cup of blackberries contains around 80 calories making them a real treat.

• Blueberries – Offering around the same calories as blackberries but with a distinct shaper taste.

• Cranberries – Great for snacking and for using in roast meat dishes. A powerful antioxidant.

• Currants – Jam packed with vitamin C, great for using in cereal and oatmeal.

• Strawberries – Extremely low in calories, only around 50 in an average cup.

• Raspberries – Weighing in at around 60 calories per average cup perfect for a snack.

• Grapes – Offering a great variety, an average cup of grapes is only around 60 calories, and they’re delicious.

Seafood - You can’t lose with seafood, low in calories, low in fat and very healthy.
• Cod – Very tasty and filling, extremely low in fat.

• Flounder – Slightly rarer than cod but equally low in fat, try for a change of taste.

• Oysters – Literally a health buffet, oysters are packed with vitamins such as calcium, iron, zinc, vitamin C and vitamin D.

• Shrimp – Brilliant for weight loss as shrimps contain zero calories however they are fairly high in cholesterol.

• Tuna – Low in calories and low in fat, tuna is also full of omega-3 for an added health bonus.

Vegetables - Probably the most obvious choice, vegetables are great when controlling your diet in the aim to lose weight. The most beneficial choice of serving is to eat them raw or steamed.

• Asparagus – Jam packed full of vitamins A & C and even tastes fantastic raw.

• Broccoli – Full of vitamin C and high in fibre which is essential for a fluid digestive system.

• Brussels sprouts – Essentially the same benefits as broccoli but with added vitamin A. Great for the digestive system but an acquired taste.

• Cauliflower – Proven to have cancer preventing properties, cauliflower is also very fibrous and full of vitamins.

• Celery – One of the most potent fat burners, celery is multipurpose and can be eaten raw or cooked in many dishes.

• Green peppers – Full of vitamins A & C green peppers are extremely handy are you can easily grow them in your home garden.

• Kohlrabi – Very low in calories, kohlrabi can be eaten raw of lightly cooked for a different approach.

Healthy snacks - There are other healthy foods that can be eaten as snacks considering you don’t overdo it. These are great to use at weaker moments when your craving something unhealthy.

• Popcorn – Plain popcorn that is. Great because its low in calories and high in fibre.

• Nuts – Full of vitamin E and fibre, nuts have many health properties and can even help clear clogged arteries.

• Beef jerky – Low in calories and very low in fat; just make sure that you buy healthy beef jerky and not the junk food type.

• Low fat yogurt – A great snack food that tastes nice and can be used many different ways.

With these tips you should have no problems controlling what you eat and keeping it healthy, just make sure that when cooking the ingredients above don’t smother them in high calorie sauces and the like or you’re just defeating the point!

Fad Diet's Don't Work! Lifestyle Changes Does.

There is a public fascination with fad diets and the simple reason for this is that people want to lose weight fast and with minimal effort. Most people want to lose a little weight at least but many lack the willpower to even try to diet properly, do exercise and in some cases can’t even bring themselves to take on a ‘fad’ diet.

There is a vast array of ‘fad’ diets currently making the rounds, especially diets linked to celebrity’s – often used to slim down for a particular roll in a film when a deadline for filming needs to be adhered to. The fact that these ‘fad’ diets are used by celebrities immediately gets the public’s attention and gives the ‘fad’ diets an air of validity, but is this really the case?

The case of the ‘fad’ diet is a lot like the exercise regimes some actors use to gain a certain physique for a specific film role. For example take the film ‘300’ starring Gerard Butler, it is well known that the actors adhered to a brutal training regime to gain their amazing physiques however the training regime used is not recommended for long term use and was only used short term for the film role because it would literally cripple the actors if used long term. The same is true of ‘fad’ diets, some do work with great effects however they are short term and a lot are very bad for your health. It’s also worth noting that because the weight is burnt off quickly it is very easy to put the weight back on.

So, do Fad Diets actually work?

The short answer is that yes some do work and some don’t. The main issue is if the ‘fad’ diet works you need to take into account the health issues that using these unique ways to lose weight will inflict on your body. Any celebrity will say, in the case of both brutal exercise and ‘fad’ diets used for film roles that these methods should not be used for general weight loss because of the health implications, these actors and actresses will not use these methods when getting in shape normally, they will use healthy options that are good for the body and in case of weight loss it’s a fairly slow process if you want to actually keep the weight off afterwards.

How to Lose Love Handles

The key to losing your love handles (the fat stored at the sides of your stomach area) is to combine a healthy diet, cardio exercise and specific lower abdominal exercises. Controlling your diet will help you build energy and reduce fat. This can be accomplished by eating a healthy varied diet and most importantly cutting the amount of calories you receive on a daily basis.

Now, apart from controlling your diet you will need to exercise. The first type of exercise you will need to do is cardiovascular exercise (cardio). The main benefit of cardio workouts when trying to lose love handles is that first of all you’re getting healthier which will lead to more energy when exercising. The second reason for cardio exercise is that it is extremely effective at burning off fat. Unfortunately it isn’t possible to target specific areas of fat when doing cardio exercise; this is where you will need to step it up.

After establishing that you need a healthy calorie controlled diet and regular cardio exercise to lose love handles we now come to another important factor. So far we have talked about losing weight and of course this is important , however you need to also include targeted exercises that directly affect your lower abdominal. The best exercises for the lower abdominal area are side bends and hip rolls – with these three components combined you should be able to easily get rid of those irritating love handles.

If you’re still having trouble here are some tips to help out:

• Eat early – Eating late at night is a big problem for a lot of people when it comes to losing weight as the vast majority of people will not be active in the late evening, try not to eat late and not to snack.

• No junk food – Yes junk food tastes nice but it is seriously bad for your health and if you are trying to lose weight it’s an absolute no. Junk food is full of saturated fats, try replacing junk food with healthy food gradually over time.

• Fresh food – Most people go for convenience when it comes to food and cooking but with a little extra effort you can make your meals much healthier by buys fresh produce and this will help boost your energy levels so exercise isn’t such a chore.

• Less alcohol – It should be no surprise to anyone who drinks alcohol that alcohol is extremely fattening and the fat produced by alcohol will go straight onto your lower abdomen. Tyr to stop drinking or cut down.

• Exercise – The best way of losing weight is simple exercise. This can even be as simple as walking more often say to your local shops or your workplace, every little bit of effort counts.