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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.

Thursday, September 24, 2015

Enzymes Affect Every Cell in Your Body


There are hundreds of different enzymes but to simplify things we are going to talk about three of them.


This enzyme breaks down carbohydrates (sugars and starch in fruits, vegetables, wheat, dairy etc.) and converts them to sugars or glucose.

Digestion with amylase begins in the mouth with saliva when you chew food. This is why you can hear the echo of mother in the back of your mind telling you to chew your food 27 times before swallowing. But she was right. The more you chew, the more amylase you have breaking down carbs for better absorption.


Protease is the enzyme that breaks down protein. This is an important enzyme and works with the hydrochloric acid in the stomach to convert protein into amino acids that can then be absorbed through the intestines.

It can also breakdown certain viruses and bacteria and this is an important function because a lack of protease can reduce the ability of the immune system.


Lipase is the enzyme that along with bile, breaks down fat into fatty acids and glycerol. This is a very important function because when fat cannot be broken down properly you can end up with elevated cholesterol and triglycerides and have difficulty losing weight. Although it is easy to consume too much fat, the other side of the coin is that the body needs a certain amount of fats to stay healthy.

These three enzymes breakdown the majority of the foods you eat and are necessary for proper digestion. A lack of any of them can cause problems with your body.

Sometimes symptoms of associated with lack of these enzymes can be confused with something else and you end up not getting the results you wanted.

Something as simple as taking enzyme supplements can resolve issues you may have with your body. Of course you want to check with your health care provider about any enzymes supplementation.


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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.