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!!!!