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Dumbbell Chest Fly

Talking about isolation exercises, the dumbbell chest fly on a flat bench is key to developing your pectoral muscles. It works mainly the pectoralis minor.

Sit on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.

Using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other.

Lie on your back with your feet placed firmly on the floor or the bench itself so that you can keep your spine in a neutral position. Pull your shoulder blades down and back so that they make firm contact with the bench. Your head, shoulders, and butt should make contact with the bench throughout the exercise.

Raise the dumbbells up like you’re pressing them, but stop and hold just before you lock out.

Inhale and with a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.

Exhale and return your arms up you squeeze your chest muscles. Make sure to use the same arc of motion used to lower the weights.

Hold for a moment at the contracted position and repeat the movement until you complete the set.

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The Warm-Up

Hello, dears!

I´ve just found a new video editing app that I think you may like too. It´s Lumen5 and turns your blog post into videos with no effort and lots of fun. You enter the link you want to convert and they find related images and animations. You choose what you like, edit a little bit, add your logo, find music, and ready to download and share!

I started with one of my oldest articles. Never forget the importance of warming up before a workout, match or competition. Btw, do you want to try this app? Visit Lumen5.com 🙂

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30 Sweet Potato Healthy Recipes

Many studies have suggested that increasing consumption of plant foods like sweet potatoes decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.

One medium sweet potato will provide well over 100% of your daily needs for vitamin A, as well as 37% of vitamin C, 16% of vitamin B-6, 10% of pantothenic acid, 15% of potassium and 28% of manganese. You’ll also find small amounts of calcium, iron, magnesium, phosphorus, zinc, vitamin E, thiamin, riboflavin, and folate.

Sweet potatoes are a great source of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color, which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease and delay aging and body degeneration.

Keep the skin on! The color of sweet potato skin can vary from white to yellow, purple or brown but no matter what color it is, make sure you do not peel it off. A sweet potatoes skin contributes significant amounts of fiber, potassium, and quercetin.

I hope you enjoy these healthy recipes!

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Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network
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60 healthy salmon recipes

Salmon are considered “anadromous” which means they live in both fresh and salt water. They are born in freshwater where they spend a few months to a few years (depending on the species) before moving out to the ocean. When it’s time to spawn, they head back to freshwater.

Salmon appearance varies greatly from species to species. Species like chum salmon are silvery-blue in color while some have black spots on their sides, like the Atlantic salmon. Still others, like the cherry salmon, have bright red stripes. Most of these species maintain one color when living in fresh water, then change color when they are in salt water.

Salmon is a popular food. Classified as an oily fish, salmon is considered to be healthy due to the fish’s high protein, high omega-3 fatty acids, and high vitamin D.

Fresh or canned, have salmon any night of the week with these easy recipes:

30 healthy salmon recipes

30 healthy canned salmon recipes

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Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network
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Updating old post – Lower leg muscles

In the world of fitness, there are some topics that change little over time. Anatomy, for example. I started this blog talking about anatomy and it was time to update these post. New pics and info on every muscle, like symptoms and activities that can cause pain.

Whether you are an athlete or if you are going to start exercising, knowing your body will only bring you benefits, so I recommend these readings. On Mondays of the coming weeks, I will share an update on a body area.

Let´s start with the lower leg muscles.

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30 Healthy Halibut Recipes

Atlantic halibut is one of the largest bottom-dwelling flatfish in the world. It is considered very good quality seafood thanks to its firm texture and relatively few bones.
Atlantic halibut is larger than its cousin, Pacific halibut. Both fish taste similar!

The word “halibut” is derived from haly (holy) and butte (flat fish), for its popularity on Catholic holy days.

Halibut are often boiled, deep-fried or grilled while fresh. Smoking is more difficult with halibut meat than it is with salmon, due to its ultra-low fat content. Eaten fresh, the meat has a clean taste and requires little seasoning.

I hope you enjoy these recipes, as usual in a public notebook 😉

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Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network
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Open invitation to all coaches/trainers

Dear fellow coach/trainer,

Would you like to get more followers and drive more traffic to your blog? Would you like exposure for your content? I have no advice to get more followers, traffic or exposure. But I do have an offer you shouldn´t refuse.

Back in the day, I started blogging as all of you, with no followers and thousands of questions. After two years of daily posting, I´m proud to say I have thousands of followers and a bunch of answers.

There are some well-known strategies to get your blog out there, like awards, tags, and so on. Between nominations and invitations, I realized guest post worked better for me. It´s logical, I got invited to write about fitness at any blog, some followers of this blogger like what they read and they decided to follow me as well.

I will be in debt forever with Kally, at Middleme for showing up in my email with a great idea, exercising at the workplace. Besides all the fun, the biggest advantage for guest authors are the free backlinks, traffic, and subscribers they receive.

In the other hand, I had the chance to be the host. Again, more followers and traffic. I dare to say it´s a win-win situation. That´s why I openly invite you, fellow trainer, to write a guest post for this blog.

I can offer you 2000 WP followers, almost 3000 followers on Twitter, and near 1000 on Facebook. But most important, a great and active community I love and care about. So, a positive and encouraging message towards a healthy living is required.

Please, email to info@chape.es if you´re interested.

Best,

Chape

 

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Foam Roller: Neck Relief

At the base of the skull is a small group of muscles that serve to control and stabilize the head. These muscles can become overworked and chronically shortened. As these muscles adapt to the shortened position they can begin to impede blood flow to the brain and can be associated with tension headaches and chronic neck pain. Releasing these muscles can provide relief from chronic pain and headaches.

Main instructions on how to foam rolling, here.

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