Notice how some people may hold their breath while working out?
Happens all the time…..
How to breath while performing an exercise?
It is very simple……
Think about where your exertion is….
In Bicep curls it is on the upward motion ( exhale), in Tricep extensions it is on the downward motion ( exhale), on bench press it is on your way up…gravity, back rowing it is towards your body, shoulder press it is on the way up, squats on the way up, Leg extensions on the extension part……a.s.o.
Whenever your muscle you want to work on shortens, you exhale!
But what does that do?
It delievers oxygen into your muscle fiber and increases strength while doing so!!!
Don’t ever hold your breath while training with very heavy weight!!!
You can cause some seriouse health problems to yourself!
While running or doing any other kind of cardiovascular exercise always remember to breath in rythm!!!
You are delivering oxygen to your muscles, which helps with strength as well as endurance!!!
Focus while breathing on that specific muscle and the oxygen delivery to it!
Water intake kinda helps the same issue!!!
Water delivers oxygen to your muscles 🙂
Have you ever realized how your endurance and energy increases while hiking when you are  keeping   up with  your water intake?
Yep!!!
Oxygen is being delivered to your muscles to improve performance 🙂
Something we still have to learn…
Supplementation can also be of great importance in delievering oxygen, endurance  and strength to your muscle!
I will put that in another Blog!
For great advice or amazing prices please visit Freddie’s Nutrition in Las Vegas or simply hit his link on this page 🙂
Thanks guys!

I know sometimes people won’t understand why you are beating yourself up in the gym everyday, eat a certain way, and live different!
Most people won’t accept other opinions at all…
That’s where the “pro life” protesters go an killing the doctors performing abortions….???!!!!
Well…I don’t want get to of the subject (ha…)
We all need to understand that some people do love healthy and clean food.
They love the energy that they get from it.
We also love to work out!
A persons ability do deal with stress changes to the better!
I for instant love the feeling of soreness.
I know I have been working my muscle enough to make a change in my appearance .
My goal for others as well as myself is to live a healthy lifestyle, to prevent disease and premature death!
Of course to look good naked (lol)!
And this is completely honest and my own opinion …
I don’t care how great your hair looks, how pretty your nails are, how expensive your clothes is…
The number one thing for me is that I want to look good naked ;))

Once again I got reminded today how much I love competing and how much I love helping others to compete!
Today’s posing session was so much fun!!!
Our Bikini girls are so beautiful and fun to be around…
Making these girls feel comfortable is number one key!
Bikini posing is somewhat free style posing, even though you have to do some mandatory poses , you still can bring your own personality into it and make it special .
We show these girls the essentials and let them create their own character .
Figure posing is very much staged and has to be more precise ….
You can still put some little movements into this, but it is very much staged!
But just by watching these girls have fun, connecting with each other, losening up, laughing makes me feel great about what we do 🙂
Working towards that special date…
Seeing your body change…
Being 100% focused!!!
It is very powerful!
It makes you believe that you can accomplish anything that you put your mind to….
Suddenly there are no more excuses!!!
Stress, PMS, problems …all do not count anymore!
You are on a mission!
You are in powered  by your actions!
You are a winner no matter what!!!

So you are out of town and there is no gym available ….
You can always run or walk outside.
But even if you do not have the opportunity to do so either because of weather, temperatures, or other circumstance, you can find some way to get a little workout in!
Start by marching in place for 2 minutes.
Imaginary jump rope for 2 minutes.
15 push ups
15 squats
15 jump squats
20 alternating lunges
10 burpee’s
1 minute wall seats
Repeat 4 times
Now change your routine :
20 sit ups
20 Pilates roll ups
10 moving side planks
10 moving planks
10 opposite arm and leg raises
1 minute holding plank
20 bicycles
20 flutter kicks
50 crunches
Repeat 3 times
Even while out of town you still need to watch your diet and drink plenty of water!
Don’t come home after a mini trip carrying excess weight 😉
Enjoyment comes from relaxation, being around family and friends and enjoying your environment , not from food and excess drinking…
( things I come up with while getting my pedicure)….

My business partner Angela Farrar will be at Freddie’s Nutrition tomorrow Saturday June 30’s to talk about supplements and their purpose!
Freddie can also help you out to find nutritional help if it is to increase your health and beauty, have better hair, skin, nails….
Build more muscle, tighten skin, performance ( endurance and strength), even giving your puppies better health and nutrition!!!
Any questions you’ve ever had, come and ask Freddie how!!!!
Not only does he have expert knowledge, but he is a very nice and down to earth person!
No intimidation!!!
Freddie loves to help people get better, healthier and be happier just like we do 🙂
It’s 30 min of your time!!!!
Freddie’s Nutrition on Sahara and Buffalo at 3pm!
Don’t live in Vegas?
Go and hit Freddie’s link on this page and visit his online store!
Best prices, best knowledge, best costumer service!