The one arm dumbbell tricep extension will work one arm at a time. Choice a dumbbell that has the proper weight on it for you, then find a bench with back support. Sit on the bench with your back flat against the support. Place one leg on each side of the bench with your feet flat on the ground.

Once your back is flush and your feet are flat lift the dumbbell in the air. Then move your arm up in the air until it is straight up and down. Turn your wrist so it is pointed toward the wall in front of you. Your pinkie will be on top of the dumbbell towards the ceiling. Relax your other hand going straight down your side. You are now in the starting position for the dumbbell tricep extension.

While inhaling, lower the dumbbell behind your head only using the forearm. Bend your elbow as you lower the weight behind your head. As you are lowering the weight start turning your wrist so it is facing your head. Your elbow will be pointing at the wall across from you while your pinkie will be on top of the dumbbell towards the ceiling. Tighten your tricep for a second then start exhaling. While flexing your tricep pull the weight up and come back to the starting position. Complete the required repetitions then put the dumbbell in your other hand and repeat the steps.

The lying dumbbell tricep extension will build upper body strength also. You will need two dumbbells with weights on them that you can handle with ease. With the weights in hand sit on the bench and place your feet flat on the floor. Carefully lay back on the bench so your back is flat.

Slowly raise the dumbbells in the air until your arms are straight and in a 90 degree angle. The palms of your hands should be facing each other. This is going to be your starting position.

While inhaling, start lowering the dumbbells down to your ears. Bend your arms at your elbows and keep your upper arm straight. When the dumbbells have almost touched your ears then start exhaling. While exhaling bring the weights back up to the starting position. Make sure to complete the required amount of repetitions.

If you have any problems with your elbows then you might not want to proceed with this exercise. Since you are only using your forearms and triceps the exercise could put some unnecessary pressure on your elbows. Whenever you work with dumbbells you do not want more weight then you can handle with ease. If your weights are too heavy then you will not be able to control them. By not controlling the weights properly you could hurt your elbows rather badly. Do not over exceed your limits when you are working with the dumbbells.

1 lb sirloin steak (sliced into 1/2 inch strips)

1 onion (chopped)

2 cups broccoli (fresh uncooked)

1 green bell pepper (sliced into strips)

1 red bell pepper (sliced into strips)

5 gloves garlic (sliced)

1 tbsp olive oil

Preparation

In a large skillet, add the olive oil and add the garlic and steak. Once steak is nicely browned, add the rest of the ingredients cook on med to high heat and stir fry for 3-5 minutes. Remove, serve, and enjoy!

Circuit training is very popular and is the perfect way to get a full body workout in over a short time period. Doing quick sets of different movements allows you to exercise all your different muscles groups.

When starting any exercise you want to spend the first five minutes warming up. This can be done by doing some arm circles, some jumping jacks and a few knee bends. Once you have this completed you can start on your circuit training routine.

The ideal circuit training routine will focus on one exercise for the abdominal area, one for the lower body, one upper body movement that pushes and one for the upper body that requires you to pull. Each set of movements should ideally be repeated ten times in each circuit. The number of circuits that you complete will depend upon your physical condition. At first you may only be able to perform one circuit. That’s fine just work up to adding in another one when you can.

Sample Routine

First 5 or 10 minutes spent walking, doing arm circles and jumping jacks

Push Ups or Chair Dips x 10

Squats, Lunges or Walking x 10

Sit Ups or Leg Raises x 10

Inverted Rows or Pull Ups x 10

If you require a break in between circuits you can continue walking in place until you catch your breath and then start another circuit.

Perform a cool down that includes walking to allow your heart rate to come back to normal. Then perform some leg and arm stretches along with deep breathing exercises.

During your circuit training routine take the time to sip on water to prevent your body from becoming dehydrated. If you feel shaky afterwards this is a sign that your body requires some food so snack on something like a banana or other piece of fruit.

To make your routine fun you can aim to start at 10 reps of each exercise per circuit then on the next circuit decrease the number to 8, the next to 6 and so on until you reach 0. Doing this really makes the time go faster and allows you to perform more reps than you thought possible.

2 large cucumbers

2 large tomato

2 tbsp olive oil

dash of fresh oregano

dash of fresh parsley

Preparation

Wash and skin the cucumbers. Cut the cucumber into 1 inch slices. Cut the tomato’s into 4 quarters. Add to bowl and add olive oil, fresh oregano, and fresh parsley. Chill before serving for best flavor!

So what can you do for your health? Exercise, reduce size, and eat a well balanced diet are the beginnings to living a long and healthy life. Not only will you look and feel better, but the benefit to your confidence is one that will carry you through even the most difficult times of your routine. Watching the numbers on the scale move down and your clothes starting to fit better and looser, you will begin to enjoy your new lifestyle and love what it is doing for your health.

One of the most critical decisions that you will ever make is the decision to improve your health. Exercise, reduce size and focusing on the health benefits of your new lifestyle will give you the longer and happier life that you always wanted. You will begin to see an improvement in your energy almost immediately from your decision to include exercise and a well balanced diet in your life.

Many of the diseases that plague a number of people such as heart disease, diabetes, obesity and many others can be successfully controlled with a few lifestyle changes that will have you feeling better in an amazingly short period of time. Just start off small with a simple walk and watch how quickly your body responds positively to that little bit of exercise.

When it is time to improve your health, exercise, reduce size and eliminate chronic illnesses, you should consider the type of exercise that you most enjoy doing. This is the way that many people have found to keep exercise a consistent practice in their daily life. For instance, if you love dancing, use it to your advantage and dance for exercise.

Making these changes in your life is a sure way to help you look and feel younger for a much longer period of time than any cosmetic surgery can provide. Exercise can improve your health, skin, muscle tone and appearance. Take some time to explore all of the benefits of including exercise in your life every day for more benefits than you ever thought possible.

For your health, reduce size and gain your confidence along with your well balanced lifestyle. You will be amazed at what a few lifestyle changes can do for your life. When your clothes start to feel better and you gain your confidence once again, the improvement to your life will be limitless. Confidence is key in many areas of your life and just living a healthy life with diet and exercise has the power to give all of that to you. Find an exercise that you enjoy and participate every day.

2 – 15 ounce can pinto beans, drained

8 slices canned jalepeno and 2 tablespoons of juice

1 teaspoon salt

1 teaspoon sugar

1/2 teaspoon onion powder

1/8 to 1/4 teaspoon cayenne pepper

1/2 teaspoon paprika

1/4 teaspoon garlic powder

Directions

Puree all ingredients in food processor or blender on high speed until smooth. Cover and refrigerate for 1 hour. Serve with baked tortilla chips or on chalupas with lettuce, tomatoes and low fat cheese.