Archive for March, 2010

An Interview with Miss Bahamas World 2009 on Inner Beauty

“the only way I know how to cultivate that inner beauty is by loving God and allowing Him to teach me how to develop that inner beauty on a daily basis.”Listen in on an Interview on Inner Beauty with Miss Bahamas World 2009, Joanna Brown. This interview is also available to read in the current edition of LiveLiving Christian Health and Wellness eMagazine, pages 11 and 12.

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March 31, 2010 at 1:52 am Leave a comment

Skull Crushers

This exercise may not crush your skull but it will definitely tone those triceps to take care of that extra tissue hanging around on the back of your arms. This exercise when done correctly will add beautiful shape to our triceps.

Here is how:

Step 1: Lie on a flat bench and take a light bar bell overhead with your arms extended. Your palms should be facing the roof.

Step 2: Shift the weight backwards so if you were to drop it, it would land on the floor behind your head and not on your head (skull crusher).

Step 3: Your triceps / elbows should be pointing the same direction of your legs and feet. In this fixed position slowly lower your hands and barbell down towards the ground until you get a deep stretch in the back of your arm.

Step 4: Slow press the weight back up towards the ceiling squeezing your triceps.

Repeat 8-10 reps for 3 sets!

Warning! Always start with a light weight that is easily manageable until you have mastered the form!

March 29, 2010 at 12:01 am 1 comment

A Perspective of Inner Beauty from an Unguarded Man

    Athlete. Valiant. Statesman. Spiritual.

“a man who is comfortable expressing love, valor, understanding and caring, and at the same time being able to receive the same, has overcome his guardedness and machismo.” Read Joe Sasso’s full article in LiveLiving Christian Health and Wellness eMagazine, page 10.

March 24, 2010 at 3:03 am Leave a comment

Abdominal Stretch

Once you have worked up a sweat in the gym and it is time to stretch, try this abs stretch over a stability ball. Most of us spend all day hunched forward creating shortened musculature on our fronts and stretching out our back muscles. This stretch will open up the front of the body and is a great counter-pose to how we spend most of our time each day.

Step 1: Begin by sitting on the floor, you knees bent in front of you, feet flat and your back resting against the side of the ball. Leaving your hands at your sides for balance, very slowly push back onto the ball as you straighten your legs.

• Your arms should be relaxed, whether open at your sides or overhead.
• Keep your neck relaxed.
• Keep your feet hip-width apart, flat on the floor. If you begin to lose your balance bring them further apart.

Step 2: Coming out of the pose: bring your hands to the sides of the ball; holding on lightly, bend your knees up and roll forward until you’re sitting on the floor again, with your back pushed into the ball.

Warning: Do not perform this exercise if you are pregnant or have high blood pressure due to the full stretch position with your head toward the ground.

March 21, 2010 at 11:31 pm Leave a comment

Ten Steps to Building Spiritual Muscles

1. Your spirit being needs exercise.

2. The challenges, tests, hard times, adversities whatever you prefer to call them are your weights…..Read the full blog by Etta Malcolm at Embodied Spirituality.

March 19, 2010 at 6:49 am Leave a comment

Kick Up the Intensity with the Hip Thrust


This exercise targets the gluteus maximus muscle otherwise known as the butt. Strengthening the gluteus maximus muscle can ward off pain in your back, hips, and lower leg. This muscle plays a big role in walking, standing and lowering your body to a sitting position. Most people try to spot reduce their hips and legs, while others are looking to put some shape in their flat backside, however there is no such thing as spot reducing those trouble spots. Kick up the intensity on your cardio routine to decrease your overall body mass index, but to strengthen your glutes try adding this simple exercise to your daily routine. The best thing about this exercise is that it can be done in the gym or at home.

Execution of the hip thrust:

Step 1: Lie on your back on the floor with your feet comfortably apart (shoulder width). For added resistance add a weight plate across your pelvis, holding it in place with your hands.

Step 2: Lift your hips as high as possible, squeezing your glutes for 5 seconds. Slowly lower and repeat the lift again.

Step3: Your feet can be flat on the floor or you may choose to keep only your toes on the floor. Coming up on your toes position will activate additional stabilizer muscles in your core and isolate the hamstrings a bit more than the flat-footed version

March 15, 2010 at 2:31 am Leave a comment

3 Steps to Attain Inner Beauty

“What is real beauty? If the only definition of beauty is a certain facial structure or body type that only a miniscule percentage of people will ever attain, we’re all in trouble!” Read the full article, 3 Steps to Attain Inner Beauty” by Stacy Blackmon in the current edition of LiveLiving Christian Health and Wellness eMagazine, pages 8-9.

March 10, 2010 at 12:24 am Leave a comment

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