(Love the feline “trainer” training the trainer!)

Visit Mike and Mode Athletics on Twitter and Facebook at:
http://twitter.com/mroulston and http://facebook.com/modeathletics

For daily exercise tips and fat-burning advice, visit these blogs:
http://gymlessrevolution.com/blog/ and http://modeathletics.com/blog/

Here is a great chest workout you can do at home with a cheap dumbbell set. Big gyms are nice but when you can get a killer workout at home without the overhead of getting to and from the gym. In this chest workout we are going to do pushups, then with no rest immediately do flys, then with no rest immediately do dumbbell press. Make sure and use a much lighter weight than you usually would on the flys and dumbbell press because after the pushups you wont have much left in you. After doing this set of three exercises, wait 2-5 minutes and do it again. Do 5-8 sets like this and you will be sore the next day.

As with all dumbbell exercises, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don’t use too much weight, if you can’t do the exercise slowly then you need to go lighter. Count aloud “one onethousand, two onethousand, three onethousand” on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise.

Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn’t have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts.

For more information on home workouts, please see my free website (no advertising either):

www.scoobysworkshop.com

Nutrition is key to being able to add muscle! I cover nutrition on my website, if that’s not detailed enough for you I have reviewed and recommended some excellent books:

scoobysworkshop.com/goodfitnessbooks

Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.

Copyright 2006-2009 www.scoobysworkshop.com LLC

Here’s a great recipe if you’re looking for a delicious fried zucchini recipe with way fewer calories and way less guilt!

Nutritional Information
Serving Size: 1/3 of recipe
Calories: 78
Fat: less than 1 gram
Sodium: 578 milligrams
Carbs: 20 grams
Fiber: 9 grams
Sugars: 4 grams
Protein: 5 grams

Ingredients
2 large zucchini with ends removed
3/4 cup of Fiber One bran cereal (original style) ground to breadcrumb consistency
1/4 cup fat-free liquid egg substitute
1/4 tablespoon powered ranch dressing mix
1/4 teaspoon plus a dash of garlic powder
1/4 teaspoon plus a dash of onion powder
1/4 teaspoon plus a dash of oregano
2 dashes of pepper
2 dashes of salt

Directions
• Preheat oven to 350 degrees
• Cut zucchini into 1/2 inch wide circles
• Blot away excess moisture with a paper towel
• Put egg substitute in a medium-sized dish and season with a dash of garlic powder, onion powder, oregano, salt and pepper
• In separate medium-sized container, combine cereal breadcrumbs with 1/4 teaspoon each of garlic powder, onion powder and oregano then add ranch mix and a dash of salt and pepper
• Mix well
• Spray baking pan with non-stick spray
• Toss zucchini circles in egg substitute mixture until evenly covered
• Coat individual zucchini circles in breadcrumb mixture
• Lay zucchini circles flat on baking pan
• Place in oven and bake for 10 minutes
• Flip zucchini circles over and bake for an additional 10 minutes or until outsides are crispy and zucchini is cooked through

Makes 3 servings

Finding a workout that you love to find your way to a healthier, more enjoyable lifestyle.

A Solid Mix of Satisfaction and Routine

By Jim Rollince

From past experience, I’ve noticed extremely better fitness results from learning to love what it is that you do. For some people, this could mean simple written/routine free-weight exercises, starting with chest and ending the week with arms. For others, it’s about hopping on that bike and/or treadmill and running 5 miles a day.

Learning to love however, is different from naturally engaging in something that’s enjoyable. Routines can be easy, and not very strenuous; but after all, they are just routines. So it’s with my dear advice that as practitioners of exercise and fitness we teach ourselves new things, while also teaching our body the same. This is inherently true with things like dance. More specifically, Zumba is an excellent example of something different, fun, and unique. The ability to genuinely enhance cardiovascular function and endurance, while practicing muscle memory routines effectively exercises the whole body. And simply put, it’s fun.

The most practical and enjoyable way to stay in shape undoubtedly is by playing sports. Joining a soccer league on Sundays or perhaps playing something as simple as intramural dodge ball or kickball can successfully burn thousands of calories in just one day. The sheer competitive nature of these athletic activities drives the body further and beyond, and although strenuous at times, people crave the struggle and willingness to become better. There comes a certain rush that comes with fast paced activities, which brings me to my next point.

Things like mountain climbing, biking, quad-racing, fishing, golfing, etc… – These are all great ways to actively stay in shape, and they’re quite enjoyable as well! A sudden increase in endorphins will surely make anybody’s day brighter. Also, almost all of these activities take place outdoors, which captures much needed vitamins from the sun, further enhancing the overall experience. Keep in mind however, it is important to get your heart rate up every now and then, so switching on and off amongst these and cardiovascular exercises (i.e. – treadmills) will keep your body guessing while enhancing overall fitness.

Sports and Dance are both a leisurely and/or competitive practice, but can also be the most effective way to exercise. Treadmills and Ellipticals will shed weight and enhance muscle strength/endurance, but will never capture the soul and rhythm that dance makes so enjoyable. Meanwhile, the competitive nature and drive that comes with playing sports will always be an important part of everybody’s lives. But again, it’s important to diversify your fitness, and be able to incorporate pleasure and strain. Attempt to pull one’s self away from everyday fitness equipment and home gyms; pick up a class of zumba and/or sign up for an intramural softball league and you’ll be on your way to a healthier, more enjoyable lifestyle.

Jim Rollince works for Gym Source, one of the leading distributors of all brand name home gym and exercise equipment.

How can busy people find time for exercise? Workout at work! Here are 14 ways to fit in some exercise without adding any more time to your “too busy” life.

14 Easy Ways To Workout At Work

by Craig Watkins

If you asked 10 people their main reason for not working out, 9 out of 10 of them would most likely say, “I’m way too busy to workout.”

This might be slightly exaggerated, but the world we live in today moves so fast and it is very easy to let all of the day’s responsibilities and obligations take over the things we want to or “should” do. Work, home family… the list can get pretty long.

Working out is no exception. Without regular exercise, our bodies can very easily become seething volcanoes just waiting to blow.

Following are 14 tips that will help you to sneak in small workouts without adding more time to your already too-busy day at the office!

#1 – Park further from the office and walk.

#2 – Ride a bike to work instead of driving if you have the option. Good for you, good for the environment!

#3 - If you use public transportation, get off a stop earlier and walk if you can.

#4 – Take something to your car before 5:00 just for the exercise!

#5 – Take a walk at lunch and eat a healthy meal at your desk.

#6 – Buy a hand gripper and use it while you are reading, waiting for files to download, etc. Using a hand gripper is a great workout for your forearms and better strengthens your hands to deal with repetitive motion like typing or clicking your mouse.

#7 – Keep small dumbbells or exercise bands in your desk drawer and do arm exercises with them throughout the day.

#8 – Take a break and stretch your muscles every hour or so.

#9 – Take the stairs instead of the elevator when possible.

#10 – If you carry a briefcase, keep a couple of heavy books inside. As you are walking in to work you will get an arm workout. Remember to switch arms.

#11 – Use your briefcase for some arm curls at your desk (when no none is looking!).

#12 - When sitting at your desk, occasionally lift your legs off the floor and hold them out straight for 15 seconds. This will activate your core muscles.

#13 – Tone up your butt by flexing for 20 pulses while sitting in your chair! Repeat this 4 or 5 times throughout the day.

#14 – Only fill your water bottle up half way at the water cooler. That way, you will have to get up and walk more often.

You have just read 14 easy (and inexpensive!) ways you can workout at work without adding a single minute to your day! You have to be there anyway, so why not make it worth your while and get the benefits of exercise at the same time!

No more “I’m way too busy to workout” excuses!

Craig Watkins is the owner and operator of FitnessForBusyBodies.com.