Doctors across America are using Shakeology...see what they are saying, and see what these 100 doctors are recommending to their patients. And why they recommend it.

Try team sports as a family. Whether you have 3, 5, or 10 family members, you can easily modify the "rules" for various sports to include everyone. All you need is a minimal amount of sporting equipment (a soccer ball for example) and your local park.

Most large parks have soccer fields, baseball fields, Frisbee golf courses, basketball courts, and even tennis courts. Some parks even have fitness trails known as parcourses, with stations set up along the way to work different muscle groups. (Think of it as a family-friendly jungle gym and you've got the right idea.) Whether it's two-on-two or parents versus kids, the possibilities of sports that your family can play as a team are only as endless as your own imagination.

Not to mention there are programs such as Shaun T's Fit Kids Club that would be a perfect fit for you both to participate in together on those rainy days when you can't get outside and have a Fit Family Day in the Sun.

How many of you out there are weight lifters....either heavy bar weights or dumbbells? I used to love the stuff in high school, and kind of fell away into the "cardio" and "running" crowd for years. Recently P90X has given me a new found passion for using dumbbells and getting after the weights. I've lost more weight, I've gained more muscle, and that fear of getting overly huge...not an issue when you do the right type of workouts. I just wanted to share some info from a workout that was posted on mens fitness in regards to benching more...a good rule of thumb for fitness is we should be able to bench 1.5 times our body weight. So here is the details to maximize your bench.

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Bench More Weight

These six steps will have you putting up huge numbers on the most popular lift in the gym

1.) Lie down on the bench and back up so your head is hanging off the end. Plant your feet flat and close to your hips.

2.) With an underhand grip on the bar, pull yourself up in the air and toward your feet. Lower your head and then your shoulders to the bench, keeping your arched-back position (it’s OK if this causes your heels to come off the floor). Maintain that tight feeling of your shoulder blades being pulled together throughout the lift .

3.) Squeeze the bar hard and try to pull it out of the rack without losing the tight arch in your back. Take a deep breath and push your belly up and out. Try to drive your heels down to the floor—they may never touch, but actively pushing on them will put you in a stronger position.

4.) Lower the bar, tucking your elbows slightly to your sides. Think about pushing your chest up to meet the bar. Touch the bar right below your nipples.

5.) Drive your feet hard into the floor again (your heels still may not touch) and start pressing the bar back up. The press and leg drive must happen at the same time. Try to push your body back on the bench using your legs—you won’t move, but the leg drive generates force that will help you press. Focus on pushing the bar back as it rises so it ends up over your mouth, nose, or eyes.

6.) When the bar is halfway up, move your elbows away from your sides (lose the tucked position and flare them) to lock your arms out.

Mens Fitness Article

http://www.mensfitness.com/fitness/strength-training/bench-more-weight

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Thanks for reading...I hope you enjoyed the info as much as I liked sharing it. Until next time...keep up with me on www.facebook.com/extremefitnessworkout

Every one needs guidance on weightloss and some want it off quickly others gradually...whatever your goal is, I think the article below may be just the ticket you are waiting for. Tucker
7 Sneaky Tricks for Low-Effort Weight Loss - February 23 by Tucker Cummings from www.lifehack.org hits seven great points that will help you to obtain the goals you have in mind. So without further ado....Tucker Cummings from Lifehack.org and his 7 Tricks to low-effort weight loss.


7 Sneaky Tricks for Low-Effort Weight Loss - February 23 by Tucker Cummings

Say the words “weight loss”, and people instantly think of hitting the gym or eating meager meals of rice cakes and tofu. But if you use some sneaky tricks, you can lose weight without feeling like you’ve made major lifestyle changes. You won’t even realize you’ve been working out or dieting if you make use of these seven handy tips.

1. Standing Crunches


 Simply tightening and releasing your abdominal muscles more frequently will result in a stronger core (and maybe even some lost inches around your midsection). You will want to flex your core muscles, hold your abdominal muscles in that position for a count of five, and then release.
The trick is to work these “standing crunch” moments into your day at semi-regular intervals. You might try getting in the habit of doing them every time you walk thru a doorway, while waiting for the elevator, or while standing in front of the stove making dinner. If you remind yourself in these circumstances to always do a standing crunch, eventually you’ll get to the point where you do them unconsciously.

2. Take More Steps


Yes, take the stairs instead of the elevator. Obviously. But there are plenty of other ways to work a few extra steps into your day. For example, try running more errands on foot, or take the time to walk up and down every aisle at the grocery store (you’ll take more steps and likely remember more items that you needed to pick up). You could even write a letter instead of an email, and walk to your nearest post office dropbox to mail it.
3. Wear Those Stupid Shoes


I really, really, REALLY hate those hideous “tone-up” shoes that look like you’re walking on rockers. But thankfully, shoe companies have started to make shoes that tone your lower half, without looking like a crime against fashion. Just by wearing these shoes, you can burn more calories without making a single change in your daily routine. While you won’t find “tone-ups” in fancy dress varieties, there are plenty of sandals and sneakers that offer these health benefits.
4. Eat More


 By eating smart, you can trick yourself into feeling full before you even sit down to eat. It comes down to knowing how to best manipulate your own body chemistry.
“Ten minutes before each meal, eat some healthy fat (around 70 calories or fewer): a handful of nuts, a few slices of avocado, or a spoonful of peanut butter, for example. That helps activate ghrelin, a hormone that lets you know you’re full,” says Dr. Michael Roizin.
5. Stay Hydrated


Drinking plenty of fluids is important year-round, whether during the heat of summer or the height of winter cold season. If you drink more water, you’ll see an improvement in your skin and overall health. But more importantly, you’ll also find that you are less hungry and you will be satisfied with smaller portions. When you feel like snacking, have a glass of water first. After ten minutes, see if you are still feeling peckish.
6. Get Inspired by the Ballet


You don’t have to be Baryshnikov to get moving and burn calories like a dancer. Take some time that you’d usually spend sitting to do a plié. First, make a “V” with your feet. While keeping your heels planted on the ground, bend your knees slowly, and then slowly return to your former position, without jerking or straining. You can also rise up on your toes.
Try to do these knee bends and stretches while on the phone, while standing in line at the deli, or during the commercial breaks of your favorite TV show. You’ll gain flexibility, and burn off a few extra calories at the same time.
7. Find a Secret Weapon


Do some research and find a “super food” that will kick your diet or weight loss plan into high gear. It doesn’t have to be anything unpleasant or hard to find, but the simple act of introducing a new food (or an old favorite) into your diet will add excitement to meals and make you feel like you’ve got a secret weapon at your disposal.
Examples of “secret weapon” foods may include:
Chia seeds: Rich in Omega-3 fatty acids, these tiny seeds are able to absorb 12 times their weight in water, so adding a sprinkle of them to your morning granola will help you to stay hydrated for a longer period of time (a fact that makes them very popular with runners). A side benefit of this hydration is that you will likely feel fuller for longer.
Soups: According to the experts at Women’s Health magazine, “Research from Pennsylvania State University found that dieters who ate soup two times per day were more successful in losing weight and maintained, on average, a total weight loss of 16 pounds after 1 year. Chunky, broth-based soups, such as chicken and vegetable, are most filling.”
Eggs: One University of Washington study found that people who consumed a diet that consisted of 30 percent protein ate 441 fewer calories per day than those who ate a diet that consisted of only 15 percent protein. Eggs are most often thought of as a breakfast food, but eggs can add extra protein to dishes like ramen and salads as well.

Conclusion


With what amounts to over-the-top fidgeting, you can really make a difference in terms of calories burned and muscles engaged per day. With these sneaky tricks at your disposal, you can eat less, move more, and not feel like you’ve made much of an effort at all.