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February 2019

Barbell Floor Press Challenge Week 55




I was able to get to the gym this week, so I have new numbers for you. Here are the results of the workout:


Monday, February 11, 2019
machine overhead press
weight xsetsxreps
230 lb x2x3
230 lb x1x1
230 lb x1x3
230 lb x1x1
lateral pulldown neutral grip
120 lb x10x1
160 lb x4x6
lateral pulldown neutral grip
120 lb x10x1
160 lb x4x6
t-bar row (traditional)
170 lb x5x7
machine iso-lateral high row
320 lb  (or 160 in each hand separately x2x5 right, 160 lb each hand x2x5 left)

I lifted less on the t-bar row than in recent exercise sessions, but overall, things went well; I also shoveled a lot of snow this week. 

Depending on how the roads look, I may go to the gym later this week; although exercise is important, working out at the gym is a luxury, not a necessity when the roads are covered with snow. If I'm able to exercise at the gym, I'll be weight lifting heavy again. I'll keep you posted.


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14


"Barbell Floor Press Challenge Week 55" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.


Lose Weight by Learning How the Pro-Cyclists Eat

Lose Weight by Learning How the Pro-Cyclists Eat
By Joan Bishop Denizot

If you feel like you have been pedalling so much and still have not seen the improvement on your weight loss, then maybe it's time to examine what you have been feeding your body. Losing that extra weight will not only make you look and feel better, it will motivate you and also give you a larger room for progress with your cycling. Know how the pro-cyclists manage their diets for them to be in top shape. Maybe you can learn a few tricks from them.

� Breakfast. Racers burn A LOT of calories. They lose up to 4000 calories everyday. That is why breakfast is important to them and it should be important to you, too. A hearty breakfast makes their tanks full as they start off their day. Most of them eat oatmeal with fruit. Skipping breakfast will not give you enough fuel to go through with your work-out.

� Hydration. It may depend on a variety of circumstances but, on the average, racers consume half a liter of fluid every hour. They drink plain water and add the fancy sports drinks and different mixes in there. But for those who are not pro-racers, drinking enough water will still be beneficial. This will help you burn more calories as your body works on warming up the water to your body temperature.

� Eat throughout the day. Racers eat a lot since they burn more than 300 calories every hour. Some munch on sports bars and gels while others eat potatoes, sandwiches, rice delicacies and fruits. While you might not need to eat as much, try eating small portions in between breakfast, lunch and dinner. This will keep your metabolism running. But take note not only of the quantity but also the quality of food that you consume. Think lean proteins, fruits, greens and complex carbs.

� Dinner. Most of the racers are served large quantities of meat for dinner - chicken, beef and fish. To balance this, they also consume their greens such as kale and spinach. From this, you can see how important lean protein is. This will help make you feel full longer and will help you feel satiated. In addition, it also contributes to building and maintaining muscles which burns your fat. It is also advised that dinner be eaten before 8PM. Eating meals late at night signals the body to store fat which is not expended because of inactivity during the evening.

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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Healthy Cooking: 3 Low Calorie Grill Recipes That Will Satisfy Your Appetite

Healthy Cooking: 3 Low Calorie Grill Recipes That Will Satisfy Your Appetite
By Adrian T. Cheng

Nutrition buffs and weight watchers love grilled food because it's a healthier alternative to frying and regular cooking. For one, the high temperature from the grill helps seal in the moisture in the meat so there's no need for added oil or butter. The meat's excess fat also drips off while on the grill which is ideal for those trying to lose weight. When it comes to fruits and vegetables, it has been proven that fresh produce retain more vitamins, minerals and essential nutrients when cooked on the grill. Apart from these health benefits, you also get to enjoy the smoky goodness of a grilled dish.

1. Very Veggie Grilled Sandwich

Makes 4 servings, 250 calories per serving

What you need:

  • 1 medium eggplant, sliced into 1/2-inch rounds
  • 3 medium Portobello mushroom caps, gills removed
  • 1 large tomato, sliced
  • 1 small clove garlic, chopped and mashed
  • 2 cups chopped spinach
  • 1/4 cup low-fat mayonnaise
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 8 slices whole wheat sandwich bread, lightly toasted
  • Cooking spray

In a small bowl, mix garlic, mayonnaise and lemon juice until well-combined. Set aside. Lightly coat eggplant rounds and mushroom caps with cooking spray, season with salt and pepper then cook on a pre-heated grill over medium-high until cooked through. Allow to cool for a few minutes then slice mushrooms. Spread mayonnaise mixture on each slice of bread then layer mushroom, eggplant, spinach and tomato slices on 4 pieces of bread, topping with remaining 4 slices to make a sandwich.

2. Grilled Shrimp with Tropical Salsa

Makes 4 servings, 211 calories per serving

What you need:

  • 1/2 kg. shrimp, peeled and deveined
  • 2 cups finely diced melon
  • 1 cup finely diced pineapple
  • 1/2 cup finely diced red onion
  • 1/2 cup finely diced green bell pepper
  • 1/2 cup finely diced red bell pepper
  • 4 large Romaine or iceberg lettuce leaves
  • 4 lime wedges
  • 3 tablespoons rice vinegar
  • 2 tablespoons finely chopped fresh mint, plus a few leaves for garnish
  • 2 tablespoons canola oil, divided
  • 2 teaspoons finely grated ginger, divided
  • 2 teaspoons minced seeded jalapeno, divided
  • 1/2 teaspoon kosher salt

Mix together 1 tablespoon oil, 1 teaspoon ginger and 1 teaspoon jalapeno and shrimp in a medium bowl. Toss to coat then cover and refrigerate for at least 4 hours. In a separate bowl, combine melon, pineapple, onion, green and red bell pepper, vinegar, mint and salt, plus the remaining oil, ginger and jalapeno. Combine well then cover and refrigerate for at least 1 hour. Thread shrimps onto skewers when ready then grill on high for 2-3 minutes per side or until cooked through. Place a lettuce leaf on a plate, spoon salsa on lettuce then top with shrimps. Garnish with a lime wedge and a mint sprig.

3. Sesame-Grilled Burger Patty

Makes 4 servings, 217 calories per serving

What you need:

  • 1/2 kg. ground pork
  • 4 cups finely chopped watercress, hard parts removed
  • 1 cup shredded carrot
  • 2 scallions, chopped
  • 2 cloves garlic, minced
  • 3 tablespoons reduced-sodium soy sauce
  • 1 tablespoon minced fresh ginger
  • 1 tablespoon rice vinegar
  • 2 teaspoons sesame oil, divided

Mix 1 teaspoon sesame oil, soy sauce, scallions, garlic and ginger in a small bowl. Pour half of the sauce in a medium bowl then add pork to that bowl. Form into 4 3/4-inch thick patties. Add remaining sesame oil and vinegar in the sauce mixture then set aside. Grill burger patties over medium-high heat until cooked through, about 4-5 minutes per side. To serve, mix watercress and carrots in a large bowl, toss with remaining sauce mixture then divide among 4 plates. Top with grilled burger.

Enjoy these low-calorie grilled recipes today for a surely satisfied appetite, without having to worry about your weight or your health!

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grilling experience, reviewing various top quality grill accessories [] and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's page [].

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Type 2 Diabetes - Protecting the Heart and Blood Vessels

Type 2 Diabetes - Protecting the Heart and Blood Vessels
By Beverleigh H Piepers

Omentin is a small protein recently discovered. This protein is found...

  • in fat cells around the heart and other organs,
  • in the small intestines,
  • in the cells lining the heart and other organs,
  • in blood vessel cells,
  • in some airway cells,
  • in the colon,
  • in the ovaries, and
  • blood.

The molecule is anti-inflammatory, and varying levels of it have been found in insulin resistance and Type 2 diabetes...

  • omentin levels rise when the body attempts to correct Type 2 diabetes and its associated heart and blood vessel complications.
  • studies have also revealed low levels of the molecule are present in obese individuals.

In January of 2019, the journal Diabetes Research and Clinical Practice reported on a study completed at Osaka City University in Osaka, Japan. Researchers there compared...

  • 425 people who had been diagnosed with Type 2 diabetes, with
  • 223 non-diabetic study participants.

In those at high risk for serious complications...

  • those 65 or over,
  • those with heart and blood disease, and
  • those with reduced kidney function,

Low omentin levels were linked with reduced blood vessel dilation in response to increased blood flow. From these results, the investigators concluded omentin plays a protective role in people with Type 2 diabetes at risk for heart and blood vessel complications.

A study reported in December of 2018 in the journal Clinical Nutrition shows adherence to the Mediterranean low-calorie diet could be helpful in raising omentin levels. Researchers at the University of Valladolid in Valladolid, Spain, prescribed the diet for 67 obese participants with an average age of 48 for three months.

By the end of the study, omentin levels increased, while decreases were seen in the following...

  • body mass index (BMI),
  • body weight,
  • body fat,
  • waist measurement,
  • blood pressure,
  • blood sugar level,
  • insulin - because not as much was needed,
  • insulin resistance, the cause of Type 2 diabetes, and
  • LDL cholesterol - "bad" cholesterol.

The main foods included in the Mediterranean diet are...

  • vegetables - Greek people typically eat nine servings a day of fruits and vegetables,
  • fruit,
  • whole grains - bread, pasta, and rice,
  • legumes - beans,
  • nuts - pistachios, walnuts, almonds contain healthful fats, but eat them in moderation due to high calories,
  • healthy fats such as olive and canola oils instead of butter. Bread is eaten dipped in liquid vegetable oil instead of butter,
  • red wine in moderation - optional, and
  • herbs and spices instead of salt - parsley, saffron, thyme, basil, rosemary, oregano, and sage.

Although managing your disease can be very challenging, Type 2 diabetes is not a condition you must just live with. You can make simple changes to your daily routine and lower both your weight and your blood sugar levels. Hang in there, the longer you do it, the easier it gets.

For nearly 25 years Beverleigh Piepers has searched for and found a number of secrets to help you build a healthy body. Go to to learn about some of those secrets.

The answer isn't in the endless volumes of available information but in yourself.

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Five Things To Do Today To Avoid A Clogged Toilet Tomorrow

Five Things To Do Today To Avoid A Clogged Toilet Tomorrow
By Christopher Rivera

The amount of bedrooms and bathrooms determines much of the calculations regarding pricing of homes. Why? Because they determine an overall sense of functionality in the house. However, out of both a bedroom and a bathroom, the bathroom could arguably be the most utilized and functional room of all. You will want to make sure you keep your bathroom in tip top shape, and the toilet is no exception. The loo in your bathroom needs to be working or else everyone will be very inconvenienced. Here are five things to do today to avoid a clogged toilet tomorrow.

  1. Regular maintenance

Toilets are one of the most useful appliances in the bathroom. You will want to make sure that it is in proper working order at all times. One of the ways to achieve this is to make sure that you do regular maintenance on it. This can be done by cleaning it periodically with mild cleaners or specifically designed products. This helps keep things clean and will keep rust/calcium from building up as well as give you an opportunity to spot any other issues.

  1. Inspect the tank

It is very helpful to inspect the tank from time to time. Many issues related to water leakage or a perpetually running toilet occur as a result of the tank. Inside the tank are many different components that may occasionally need to be replaced. At times the float may need to be adjusted or the chain that connects the water valve may break off, rust, or need adjustments as well. By checking up on the tank and inspecting the components you can keep things in working order before they turn into a highly inconveniencing disaster.

  1. Fix leaks right away

This sounds simply enough but many people let things go until they escalate into more expensive and complicated problems. If you are experiencing a leak, it is important to identify the issue immediately and to take care of it. A leak can occur when there is something broken and water is escaping, or when water is overflowing. An overflowing loo can cause a ton of damage to your floors, walls, and carpets and create huge bills. Take care of any suspected leaks immediately.

  1. Know what is flushable and what is not

Do not assume people know what they can and cannot flush. It is not uncommon to see signs in public restrooms telling customers to avoid flushing paper towels or sanitary napkins. Your bathroom is no different. Avoid flushing anything other than human waste and toilet paper. Other items, especially ear swabs, may seem flushable but they will wreck havoc on your septic system and even clog your plumbing.

  1. Make sure you always use a flanged plunger

Flanged plungers are the best when it comes to taking care of immediate clogs. The flange creates an extra strong seal that allows for more suction pressure in the pipe you are trying to clear. This makes the job of plunging a toilet much easier with less splash back and chances for unsavory moments.

Use these tips to make sure your bathroom stays in proper working order.

To learn more about clogged toilet, visit Steve's Plumbing.

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Tips For Bath Time Fun With Your Pets

Tips For Bath Time Fun With Your Pets
By Sharon Jones

Pets hate baths, period. There may be some dogs that could come to love bathing, but then again they are quite rare. There is nothing worse than a bath for your pets. Most doggies simply hate getting wet.

Although bathing is a big problem for your puppy, there are some ways to make your puppy fall in love with the entire process of bathing. Here are some tips for turning the disastrous bathing time into a pleasure time for your dog:

Invest in pet-friendly products

The worst thing you can do to your puppy is to offer them products, which do not suit them. Some products may irritate your dogs or cat's skin and some may make your pet itch. To make sure that your dog has the best bathing experience, invest in some good products, which suit your doggie's requirements to avoid discomfort for your dog.

Anti-Slip Mats

Once you begin bathing your pet, your pet's paws and the floor will become wet. The pet may accidentally slip and hurt itself. And as pets' behavior goes, then to get a bit too excited and begin running. Running on slippery floors will turn out drastically dangerous for your pet and may cause them to get hurt.

Bathing Accessories

To make your dog's bathing experience especially enjoyable; invest in good bathing designer pet accessories.Offer them the best bath care you can afford. Trying getting them comfortable towels and robes. Comfortable towels and robes will allow your pet to feel your love and will help them calm down after the bath.


Depending on the time you wish to bathe your dog, buy apparel sets. If you tend to bathe them in the evening, get them cute pyjamas and shirts to set the mood. However, if you bathe the pet in the afternoons or mornings, get them day clothes, which go with their style.

Grooming Products

The bathing experience for your dog will always be incomplete if you do not invest in good grooming products. Offer your dog or cat the best hair conditioner and best brushes. There are some products, such as the flea removal comb, which helps the owner remove fleas from their pet's fur. Furthermore, you could also invest in some powders and perfumes.

With many brands coming up with specific clothes and products, a pet parent can even buy designer products for their pet in case they feel like pampering the dog or cat.

When it comes to bathing, most pets will run away from you at first sight. It takes some time for your doggy to become used to bathing. You may bathe your pet in a separate inflatable pool or choose to bathe them your bathtub, but always remember to bathe them properly. Offering your pet the best dog clothes and accessories will, perhaps, make your dog fall in love with the process of bathing.

For More Detail:

Sharon Jones is a pet lover and is passionate towards writing articles related to puppy products. Through her writings, she tries to discover new puppy boutiques dog products and accessories. Follow her articles and get the new fashion products for your loving puppy.

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Become a Business Brain Surgeon

Become a Business Brain Surgeon

By: Greg Chapman

Are you working longer and taking home less than your staff? Are you working all hours of the day and night and still barely managing to keep your customers happy? Are you unable to delegate or outsource work to give you more time to work on your business? If the answer to any of these questions is yes, maybe its time you learnt what Brain Surgeons do.

Most business owners we talk to believe almost everything they do in their business, only they can do. They have learnt from experience if they give work to someone else, they mess it up. And then they spend twice as long fixing things. But this is not what Brain Surgeons do. When they operate on a patient, they are not in charge of the theatre- the theatre nurse is. They don't open up the patient, or close. They leave that to a junior surgeon. Everything is prepared for them, and someone else mops up the blood later. All they do is the brain surgery. And some marketing before hand (client needs), and afterwards (client satisfaction).

How is this possible?
Hospitals have very sophisticated systems, and everyone is highly trained in their use. There are checks and counter-checks. Nothing is left to chance. And the very expensive surgeon, the most highly trained person in the theatre, only does what he or she has been trained to do. They don't waste their time doing jobs others can do. In other words they don't spend dollar time on penny jobs. So the brain surgeon only does the brain surgery, and a bit of marketing.

This is, of course, a rather simplistic description of a brain surgeon's job. And I hasten to add an apology to any brain surgeons reading this if they feel insulted (after all, you never know I might need their services in the future - some might argue my need is immediate!) The point of this for business owners is to understand where the real brain surgery is in their business. The part of their job that is most valuable to the business. The part only they can do.

Examples of brain surgery are: the marketing of your business, the relationships with your key customers, or if you are a consultant, the analysis of the problem you have been asked to solve. Not data entry, or possibly even data collection. And not the bookkeeping. So the challenge for business owners is to identify what part of their role is brain surgery. Theoretically, everything else can and should be delegated or outsourced.

A great theory, but how can you make this happen in the real world?

Business Systems. When you delegate or outsource, you need to document what the person who is doing the work will receive and what they will return to you, complete with standards and the form in which they will provide it to you. Then all involved need training in the system. This takes some work, but for a small investment in your time, the dividends are huge.

The theatre nurse does not know how to do brain surgery, but they know before the operation, what equipment the surgeon will need, and when they will need it. They will also know how the theatre and patient are to be prepared. Detailed procedures will have been developed so everyone in the theatre will know their role, and the brain surgeon will have optimised his or her time doing what they have been specifically trained to do.

When you know where the brain surgery is in your business, you will be able to leverage your time. You will spend more time with your customers, and more time working on your business, rather than in it. Ultimately, you will have a business that runs without you.

Author Bio
Dr Greg Chapman assists small to medium sized businesses with business planning, business systems and marketing strategy. To find out how you can Multiply Your Profits & Make Your Business Run without You, and to find out How Good Your Business Really Is with a Free Online Business Medical, go to Empower Business Solutions website at:

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Barbell Floor Press Challenge Week 54



I exercised outside of the gym this week. I did a lot of stair climbing and snow shoveling. Stair climbing took care of the cardio portion of my workouts, and snow shoveling accounted for the strength training portion. Depending on the weather, I may do more snow shoveling in lieu of the fitness club. If I'm fortunate enough to get to the gym this week, I'll be lifting heavy again. I'll keep you posted.


But even if you should suffer for what is right, you are blessed. "Do not fear what they fear ; do not be frightened." 1 Peter 3:14


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I'm living fit, healthy and happy(SM). Are you?


"Barbell Floor Press Challenge Week 54" copyright © 2019 Living Fit, Healthy and Happy(SM). All Rights Reserved.




Cycling 101: How to Conquer That Fear

Cycling 101: How to Conquer That Fear
By Joan Bishop Denizot

It seems that the advances in science and technology have made life easy for people: transportation that takes us wherever we want to go, machines, appliances, and gadgets that make work easy. Particularly, with the coming of the internet, almost everything can be done online: read, study, online banking, and even shopping. The easiness of life however, has made more people live a sedentary lifestyle.

Living a sedentary lifestyle create health problems for people such as obesity, cardio respiratory diseases, stress, and diabetes among others. Realizing the need for a more active lifestyle, more people are now getting into health and fitness programs to improve their health conditions and to keep themselves fit.

People who exercise regularly attest that they function much better at work. They are often found to have a better disposition in life. Perhaps it is because of the fact that when people exercise, they do not only sweat off all the toxins and burn all those calories in their body, but they also release all the stresses they experience at home, school, or at work. Through a good cardiovascular workout, the force of oxygen in the brain somehow clears the head, improves blood circulation and thus releasing a lot of those tension in the muscles. One good cardiovascular exercise that you might want to try is outdoor cycling or bike riding.

Cycling is a low impact exercise that does not strain or puts too much pressure on the joints unlike in running, walking, and weight training. This means that with cycling, you can have a longer exercise time which translates to more calories burned than with running or jogging.

However, some people are afraid to try out cycling as exercise. Among their fears include:

� There might not be a bike that can hold me.

� I might look awkward since I am not good in riding a bike.

� I am scared getting on the road.

These issues are not real problems, really. There are bicycles for big riders and bike shops can help you with the bicycle that fits you. When afraid of looking awkward or falling, you can practice riding your bike right within your yard till you get the confidence to ride farther from your house. You may practice at your nearby park where there is less traffic. As you keep on practicing you will find yourself being more confident to ride your bicycle. What's fun is, you can ride along with your friends and family

Whether you are an average sized rider or a heavier one who wanted to try biking for recreational purposes, commuting, or losing weight, check out Zize Bikes for a line-up of custom made, extra sturdy bicycles for everybody that can support ALL riders of ALL sizes (up to 550 pounds).

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3 Guilt-Free Desserts For A Healthier Lifestyle

3 Guilt-Free Desserts For A Healthier Lifestyle
By Adrian T. Cheng

Congratulations on your healthier new lifestyle! Plenty of things will change, including your diet. But don't worry, nobody said that you can't have your sugar fix when you crave for it! Although you have to be more careful with the ingredients of your desserts, it doesn't mean that the delicious taste will be compromised!

Try these 3 guilt-free desserts that are incredibly mouth-watering:

Apple Extravaganza

What you need:

  • 2 apples, sliced into skinny wedges
  • 1 lemon, juiced
  • 2 tablespoons chocolate chips, divided
  • 2 tablespoons chopped pecans
  • 1 tablespoon peanut butter
  • 4 teaspoons coconut oil, divided
  • 1 teaspoon finely shredded coconut

Mix together 1 tablespoon chocolate chips and 2 teaspoons coconut oil in a microwave-safe bowl and heat in the microwave until melted. In a separate bowl, combine peanut butter and remaining coconut oil and heat in the microwave until melted. Arrange apple wedges on a plate and sprinkle with lemon juice. Pour chocolate mixture followed by peanut butter mixture. Top with remaining chocolate chips, pecans and coconut.

Gluten-Free Choco Avocado Brownies

What you need:

  • 2 large avocados
  • 3 eggs
  • 1 cup coconut sugar
  • 1/2 cup cocoa powder
  • 1/2 cup chocolate chips
  • 1/2 cup brown rice flour
  • 1/2 teaspoon baking soda

Scoop out the flesh of the 2 avocados and place in a food processor. Add the coconut sugar and cocoa powder to the blender and blend until smooth. Add the eggs, brown rice flour and baking soda and continue processing just until eggs are well-combined with the mixture. Carefully fold in chocolate chips. Pour the batter in a greased 8x8 inches brownie pan. Bake in a pre-heated oven (350F) for 15 minutes. Allow to cool completely before slicing and serving.

Dark Chocolate Chewy Cookies

What you need:

  • 2 eggs
  • 10 pcs. dried dates, boiled
  • 2 cups almond butter
  • 1/2 cup dark chocolate chips
  • 2 tablespoons water
  • 2 teaspoons vanilla extract
  • 1/2 teaspoons baking powder
  • 1/4 teaspoon sea salt

Combine softened dates, water and sea salt in a food processor and pulse until coarsely ground. Add almond butter, vanilla extract and baking powder to the food processor and blend until smooth. Stir in (by hand) the chocolate chips. Form mixture into balls and arrange on greased baking sheets. Bake in a pre-heated oven (350F) for 8 to 10 minutes. Allow to cool for several minutes in a cooling rack before serving.

Satisfy your sweet tooth without feeling guilty - try these delicious guilt-free desserts!

Adrian T. Cheng is a food blogger and a BBQ expert. Through years of grill experience, reviewing various grilling accessories and trying delicious and unique recipes, he is sharing his knowledge with everyone through his blog. For more grilling secrets, tips, recipes and more, head over to Adrian's website where he has other interesting grill-related products and posts.

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