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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Monday, September 21, 2015

Cinnamon, More Than Just a Spice!


I have always loved the taste of cinnamon, especially around the holidays! So I was pleasantly surprised to come across some research on this delicious spice from the USDA Research Center in Maryland.

When they researched how some foods affected glucose levels in the body, they quite by accident discovered that cinnamon stabilized and even lowered the glucose levels in the body. They were conducting this study with apple pie. They had expected it to spike glucose levels but were baffled when that was not the case. Turns out it was the cinnamon!

The studies they did with rats were very telling. One group were given a low sugar diet and the other a diet high in high fructose corn syrup but with cinnamon. Both groups fared the same even though the high fructose corn syrup should have spiked glucose levels up.

A study done on diabetics also turned up some interesting statistics. The group given up to 6 grams of cinnamon had a reduction in glucose levels by almost 30%! There were no significant changes in the placebo group!

Another study I found on cinnamon was that it is a great anti-microbial! In a 2003 issue of International Journal of Food Microbiology, they did an experiment with carrot broth and a few drops of cinnamon oil. After 60 days, the cinnamon showed itself to be a fantastic preservative. The regular carrot broth was breeding food borne pathogens very quickly despite refrigeration.

So eat up! Cinnamon is good for you!


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.