One-Arm Dumbbell Row

One body part I love to work out is my back and this is one of my favorite exercises for it. This video clip shows the safe and proper way to do a one-arm dumbbell row.

A Key Element to Success

Photo courtesy of Google Images


What's hard to find, difficult to hold onto and life-changing when you find it? MOTIVATION!

When it comes down to the decision to get healthy, one of the biggest components of success is motivation; it's what gets us energized and to the gym. Now, I know that after a while, motivation might wear off and we fall back into a slump, but this is when you need to self-motivate yourself to jump back in. Motivation is the driving force of success and empowers us to reach our goals.

I know for me, I get super motivated for a couple weeks and then slack off when I hit a wall. This is when this key element means the most. I know that I need to self-motivate myself to get up off the couch and hit the gym. My motivation comes from within and the euphoria feeling of being healthy and fit. 10 times out of 10, I feel rejuvenated and refocused.

Whatever your source of motivation to get healthy is, use it and keep using it long past you reach your goals.

Protein Profile

For starters, the best source of protein is always found naturally in foods like eggs, chicken, fish, soy products and other lean natural proteins. But as we all know, our schedules are crazy and the last thing we have time to do is boil 10 eggs or bake an abundance of chicken,so, we go to the alternatives like protein powders or bars.

There are crucial times throughout the day when you need protein the most: immediately upon waking up (immediately doesn't mean two hours, it means within 30 minutes), pre-workout and post-workout. There are numerous types of protein powders on the market, so, how do we know which are the most appropriate for your goals? The two most widely used forms of protein powder supplements are Whey Protein Isolate and Casein Protein. Whey Protein is a quick digesting protein that is ideal for pre-workout and post-workout for it's role in repairing the muscle after exercise (again, immediately within 30 minutes after workout). Casein Protein is a slower digesting protein ideal for mornings and evenings for it's longer lasting properties.

So, how much protein should you consume in one day? The rule of thumb is 1 gram of protein per 1 pound lean body mass.

Keep in mind that these tips are for those seeking to embark on a body transformation journey. Consult a physician before making any major changes in your lifestyle.

*This information was obtained from a certified personal trainer with experiential knowledge in the field of nutrition, not a certified dietician or nutritionist.

The Myth of Protein

Have you ever had someone tell you that eating too much protein will destroy your kidneys?

Hopefully you know that this isn't true! So, where did this myth originate from? Many years ago, researchers found that people with damaged kidneys had a more difficult time with high-protein diets because these vital organs are what remove protein's breakdown products. Go figure that people thought this meant that too much protein equals damaged kidneys.

In retrospect, protein doesn't harm your kidneys. So, muscle builders of the world unite! Protein will always be king in the fitness world.

*"Protein Will Harm Your Kidneys." Muscle & Performance Jan. 2011: 22. Print.