8 Tips on how to weight train…

Posted by Lenny Variano on January 17, 2012

1. Warm up: Your warm up should include total body stretching before you decide to hit the weights. Then proceed to use very light weights for your first set to prevent injury.stretching,fitness,weight training

2.Vary Ranges: Vary your workouts.  Alternating  light and heavy weight workouts as well as alternating the number of sets and repetitions you perform will stimulate the muscle fibers in your body.

3: Partner up: Whenever possible train with a partner. This will give you the incentive you need to go the extra repetition without fear of hurting yourself.

free weights,fitness,weight training4: Free Weights: Try to include free weights in your workout. Free weights will promote your balance and strengthen the weaker side of your body.

5 Rest period:  Resting between sets should be kept to a minimum (30 sec. to 1 min.) in so doing you will bring your weight training session to an aerobic level.

6. Sleep: Never train when you have had insufficient sleep. Taxing your body when you are tired can have a counter productive effect.

7. Body Weight; Incorporate use of your own body weight in your workouts. ex. dips, weight training,fitness,pull upspull ups, push ups.

8. Core:  Develop strong core muscles. A strong core will prevent injury to your back and help you perform exercises with proper form. Examples (crunches, deadlifts, squats)

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Avocado Tuna Recipe

Posted by Lenny Variano on January 14, 2012

This was September’s Recipe of the month, and one of our favorites.

Acacodo,tuna, easy recipe,nutritious,fitness foodsAvocado and Tuna

  • 1 can tuna in water
  • 1 tbsp mustard
  • 1 tbsp olive oil
  • 1/2 ripe avocado
  • 1/2 tsp paprika Mix all ingredients together until it resembles tuna salad. Have over bed of lettuce or between whole grain bread.

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January’s Recipe

Posted by Lenny Variano on January 14, 2012

Recipe of the Month

Lentils,Spinach, easy nutritious recipe, warning foods, vegetarian protein, fitness,healthLentils with Carrots and Spinach

Warning foods are gentler on the system during the winter months.Place in a medium size pot:
  • 1 cup red lentils
  • 2 chopped carrots
  • 1 can plain tomato sauce (15 0z.)
  • 3 chopped cloves of garlic
  • 1 teaspoon turmeric
  • 2 teaspoons fresh parsley
  • 1 celery stick
  • 1 small onion chopped.
  • 2 tablespoons olive oil
  • 1&1/2 cups water
  • Hot pepper (optional)
  • Set on a low flame for 1 hour, stir occasionally.

In a separate pot saute 2 bunches of fresh spinach in olive oil until soft. Add it all together, serve it over your favorite grain for a complete winter meal (more recipes)

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December’s Recipe

Posted by Lenny Variano on January 14, 2012

Recipe of the Month
chocolate shake, fitness,muscle building,nutrition, healthy diet, energyBlack Forest Energy Shake:

If you are planning a day full of activity, it can be beneficial to start the day with a solid foundation.
  • 1/2 cup water
  • 1/2 cup coconut water
  • 1 teaspoon cinnamon
  • 1/2 cup 1% cottage cheese
  • 1 scoop vanilla whey protein powder
  • 1 small banana
  • 1 tablespoon of unsweetened pure cocoa powder.
  • Blend and enjoy. This should provide enough protein, fats and carbs to keep you going for hours.
  • approx. 35groams of protein, 40 grams of carbs, and 4 grams of fat. ( about 330 cal.) more recipes
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