Learning Center
Plans & pricing Sign in
Sign Out

Triple Your Workout Results


									Triple Your Workout Results

By Michelle M. Freeman


Foam rollers are good for your core and great for working all the muscles in your body. Here are just a few
exercises that will give you the best muscle development.

Lower body

One-Legged Hip Extension on Roller
With the roller under the hips and chin resting on forearms, bend one leg until the shin is perpendicular to
the floor.Keep the abs in and squeeze the glutes to lift the bent leg straight up, sole of the foot towards the
ceiling.Try not to arch the back.

Straight Leg Extension on Roller
In the same position as the previous move, straighten the legs behind you and squeeze the glutes to lift the
legs, again, without arching the back.

One-Legged Bridge
In the same position as previous move, extend one leg out, keeping it even with the other leg.Roll the body
off the mat as high as you can into bridge position.Roll down and repeat all reps on the same leg before
switching sides.

Outer Thigh Stretch on Roller
From the previous exercise, keep one leg on roller and cross the other foot over the knee.Use the foot to roll
the roller towards you to deepen the stretch in the glutes.Hold for 10-30 seconds and repeat on the other

Side Leg Lift on Roller
Lie on your side with the roller under the hip.Rest on your forearm and take the top arm in front of you,
hand on floor for support.Life the top leg up, foot flexed, squeezing the outer thigh.For a challenge, keep
that leg up and try to lift the bottom leg up to meet it (this is tough!).Lower and repeat before switching


Roll-Ups on Roller
Lie vertically on the roller, knees bent and feet in front of you.Cross your arms over the chest or extend
them in front of you as you roll up off the roller.At the top, reach the arms out then lower and repeat.

Reverse Crunch on Roller
In the same position as previous move, contract the abs and bring one knee up towards the chest.If that's
challenging, continue for all reps and switch sides.For more challenge, after you bring one knee up, bring
the other knee up as well.Then lower one foot at a time, alternating sides.Don't arch the back.

Modified Crunch on Roller
Place the roller behind the mid-lower back and cross arms over the chest.Squeeze the abs and crunch up,
allowing the roller to support the back.Lower and repeat.

Hamstring Stretch
Sit on the roller and stretch the legs straight out in front of you, feet flexed.Keeping the back straight, tilt
forward from the hips while reaching out with your hands, stretching the hamstrings.Hold for 10-30

Inner Thigh Stretch
In the same position as previous move, bend the knees and bring the heels together in front of you, gently
stretching forward and feeling it in the inner thighs.

Chest Stretch
While seated on roller, place hands behind you on the floor, arch the back slightly and open the chest up,
stretching through the chest and shoulders.

Top 12 Fat-Fighting Foods

Tired of that spare tire? Sick of your love handles? You can increase your body's fat-burning power by
eating more foods that help your liver (your body's main fat-metabolizing organ) to burn fat better, resulting
in a leaner body. There are many foods that fight fat, but the ones below are my picks as the top twelve:

1. Oatmeal: This complex carbohydrate (the good kind) is slow to digest and helps to keep blood sugar
levels stable while keeping you feeling full. Research also shows that consuming oatmeal reduces a person's
cravings for fatty foods - just be sure to eat the unsweetened kind. .

2. Leafy Greens: Spinach, spring mix, mustard greens, and other dark leafy greens are good sources of fibre
and powerhouses of nutrition. Research demonstrates that their high concentration of vitamins and
antioxidants helps prevent hunger while protecting you from heart disease, cancer, cataracts, and memory

3. Olives and Olive Oil: Being rich in healthy fats, olives and olive oil help to reduce cravings for junky
foods and keep you feeling full. Research shows that monounsaturated fats that are plentiful in these foods
also help reduce high blood pressure.

4. Beans and Legumes: Legumes are the best source of fibre of any foods. They help to stabilize blood sugar
while keeping you regular. Soy is particularly good at speeding the breakdown of stored fat.

5. and 6. Garlic and Onions: This dynamic duo of foods contains phytochemicals that break down fatty
deposits in the body, while also breaking down cholesterol; killing viruses, bacteria, and fungi; and
protecting against heart disease. With a little help from garlic and onions, you can burn fat while warding off

7. Tomatoes: Packed with vitamin C and the phytochemical lycopene, tomatoes stimulate the production of
the amino acid known as carnitine. Research has shown that carnitine helps speed the body's fat-burning
capacity by one-third.

8. Nuts: Raw, unsalted nuts provide your body with essential fatty acids that help burn fat. Their high
nutrient content also lowers the risk of heart attack by 60 percent.

9. Cayenne: This hot spice lessens the risk of excess insulin in the body by speeding metabolism and
lowering blood sugar levels before the excess insulin can result in fat storage.

10. Turmeric: Turmeric contains the highest known source of beta carotene, the antioxidant that helps
protect the liver from free radical damage. It also helps your liver heal while helping your body metabolize
fats by decreasing the fat storage rate in liver cells.
11. Cinnamon: Researchers at the United States Department of Agriculture showed that a quarter to one
teaspoon of cinnamon with food helps metabolize sugar up to twenty times better than food not eaten with
cinnamon. Excess sugar in the blood can lead to fat storage.

12. Flax Seeds and Flax Seed Oil: These seeds and oil attract oil-soluble toxins that become lodged in the
fatty tissues of the body. Once attracted, they help to escort fat-soluble toxins out. That spells fewer fat
stores and a trimmer you.


Orange Chicken Skewers with Sesame Honey Mustard Dipping Sauce

Serves 4 8 wooden skewers, soaked in water for at least 30 minutes

Chicken Skewers 4 boneless, skinless chicken breasts, cut into strips 1 cup orange marmalade 2 lemons,
juiced and zest 1 cup chicken broth sea salt, to taste ground pepper, to taste

Dipping Sauce 1/2 cup honey 1/2 cup mustard, your favorite kind 1/2 cup mayonnaise 2 tablespoons
sesame seeds, toasted

Season chicken with salt and pepper. Combine remaining ingredients and place chicken in marinade
overnight or for at least 1 hour. Combine all ingredients for dipping sauce and refrigerate until needed.
Skewer the chicken and grill, 2 minutes per side, on both sides. Serve immediately with dipping sauce.


Water Works for Weight Loss

Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning
and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight
(8-ounce) bottles or four pint (16-ounce) bottles to carry around with you all day. Freeze half of them the
night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink

Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water
before dinner, if possible, so you're not up half the night going to the bathroom.
Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter
when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats.
Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Now, start


Forever Young Secrets

Take control over the way your body looks

Aging Skin: Aging is a normal appearance, but you can reduce to slows down or keep skin aging with
personal frequently watch. Quality daily skin look out, orderly life practice and well-balanced diet, and
crisis free surroundings are the key points you can initiate with to gain control on aging skin

Clogged Pores: This is a fabulous deep cleansing scrub! Mix 4 tbs. of yogurt with 2 tbs. of grated orange
peel. Rub into skin for 3 minutes. Rinse with lukewarm water. The yogurt is an exfoliate and the orange peel
will extract dirt and oils.

Puffy Eyes:Place cool slices of cucumbers on your eyes. Or soak two tea bags & keep in icebox for a few
seconds, place on eyes & lay back & relax! Or, grind a fresh potato, mold it into a mushy pack, and place it
on your eyes and lids for 10-20 minutes. The potato starch will assist smooth eye-area skin and reduce

Free Radical: Activate oxygen is a type of free radical usually working ill effects to human body. Activate
oxygen is known cause for blotch, lines, rash and acne so far as skin care is concerned. Protect against Ultra
Violet rays. Further, stress-relieving, less drinking and smoking are good for reducing activate oxygen
restoration. Some kinds of yellow-green vegetables are accredited to contain beta-carotene, Vitamin C,
Vitamin E, lycopene and polyphenol for this intention.


If you did not register for our newsletter, please accept our apologies and exercise your right to opt-out now
by sending us an e-mail with the word "unsubscribe" in the subject line to

Keep up the good work!


Michelle Freeman

Strength & Fitness Professional

Get ready, to take your fitness routine to the next level. You will get a total workout including, the best
moves for a toned and sexy body.
No Gym Required.


My Health Secret Revealed:

I have found no better way to achieve and maintain success than with Isagenix. Isagenix nourishes my body
with all natural, organically-based cleansing and nutrient system. It rapidly and easily promotes natural
weight loss and helps me maintain my lean body mass, increasing my level of energy, and filling my body
with nutrients.

There are two programs that you can choose from . Both help your body to cleanse and burn fat naturally.
The Total Health and Wellness Program, and Nutritional system, helps you maintain your target weight and
a healthy lifestyle through sound nutrition and sensible meals.

These programs are designed to support your body's ability to: Safely lose unwanted pounds and inches.
Cleanse harmful impurities from your system. Burn fat and build muscle. Naturally reduce cravings and
appetite. Absorb balanced nutrients.

I am now on the -Total Health and Wellness Program- with Isagenix. This system helps me stay lean all year
around through regular cleansing and IsaLean Shakes. I also get essential Vitamins with antioxidants to help
keep my body young. The Total Health and Wellness program goes hand in hand with my exercise routines.
It enhances mental and physical performance through the day.

loss weight from docstoc

To top