Fitness & Physical Beauty

DJ Fukalya · Nov 6, 2008

GET YOU HOT said:
You need to take care of that...get some lubricant, I recommend that you get a nice tight grip and call me...

GET YOU HOT · Nov 7, 2008

Ladies, here is some links to some really great leg exercises, tie them in with some cardio and you will get you fit and bootylicious...

http://www.bodybuilding.com/fun/rudy7.htm

onyxfemme · Nov 7, 2008

I love this thread!! I didnt realize how much great info was here

Space · Nov 8, 2008

I get all the food bits, but for some of us how do we fit the following:

Green banana
Yam
Dashee
Coco yam
Bread fruit
Ackee
Saltfish
Gungu peas
Rice and peas
Oxtail
Jerk chicken
Bun and cheese

Just to name a few. :dance:

shanebp1978 · Nov 8, 2008

GET YOU HOT said:
Ladies, here is some links to some really great leg exercises, tie them in with some cardio and you will get you fit and bootylicious...

http://www.bodybuilding.com/fun/rudy7.htm

There are avatars, and then there is GET YOU HOT's.

Mods should not take their names so LITERALLY.

Excellent thread BTW.

GET YOU HOT · Nov 8, 2008

shanebp1978 said:
There are avatars, and then there is GET YOU HOT's.

Mods should not take their names so LITERALLY.

Excellent thread BTW.

Cliche, I know, but hey, hey....

Lick · Jan 30, 2009

Food That Burns Fat

http://rapidshare.com/files/161676881/Food_that_burns.ra

Lick · Jan 30, 2009

The Fat Burning Bible

Here then to the rescue is Mackie Shilstone’s The Fat-Burning Bible—one of the most comprehensive nutritional and exercise programs I’ve ever encountered. This groundbreaking work is sure to be a powerful tool in the hands of anyone wanting to lose excess body fat while increasing his or her knowledge about this complex subject.

http://rapidshare.com/files/150991477/The_Fat-Burning_Bible.rar

CT's Finest · Jan 30, 2009

shanebp1978 said:
There are avatars, and then there is GET YOU HOT's.

Mods should not take their names so LITERALLY.

Excellent thread BTW.

Co-sign!!! GYH, those breasts are incredible. I really enjoy seeing them whenever you post. That's not to say I don't read whatever you have written, but I make sure to look at your avy, read, and then look at the avy again each and every time...

... If you ever feel the need to take more pictures and need a set of eyes to see them, I have two good ones that can see clearly. I also have a 20 inch monitor so the details of your "Get You Hotness" will show up live and in living color...

*Wipes drool off of his keyboard...*
*Realizes he actually typed everything he was thinking while visions of GYH's breasts danced in his head...*

...Anyway, I recently set a goal of getting back in to shape this year. I have a plan in mind and sticking to it will make me a force to be reckoned with, well I already am, but I'll be more physically fit... :lol:

... Good luck to everyone who's trying to stay fit. I hope I do what I have set out to do, and join you all in better health and condition...

Youri79 · Mar 10, 2009

onyxfemme · Mar 11, 2009

I need to figure my body out....I am not fat and I am not slim....All I want is a flat tummy :confused:

Lick · Mar 11, 2009

OnyxFemme said:
I need to figure my body out....I am not fat and I am not slim....All I want is a flat tummy

To get that flat tummy you must burn the fat. Start with your large muscles, a lot of legs and do some cardio then add some strength to your workout. Muscles burn fat so strength training will aid in that slimmer body you are looking for. The key is to burn fat!

BigATLslim · May 4, 2009

tig 'ol bittays said:
Exercises for a Fit Butt

There are different types of butts (i.e., flat, bubble, pear-shaped, 'relaxed,' and the heart-shaped backside). Each body type responds to different exercises. For example, a person with a flat backside would definitely want to add squats to his or her routine to increase muscle mass. If you have a heart-shaped behind you want to do activities like walking and kickboxing to tone up and then add some squats and leg lifts. Genes play a big role in how your body responds to exercise and it is important to understand that, while you can firm up your tush, you can't always change the shape.

The Squat

Form Pointers: Stand with feet shoulder-width apart. Slowly lower your body as though you are 'sitting' in a chair until your thighs are parallel with the ground. Keeping the weight in your heels, push yourself up slowly until you're back where you started.
Key points: don't allow your knees to extend over your toes and keep your torso tight and erect.

Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with medium to heavy weight.

My personal favorite is;

The Lunge

Next to squats, lunges are the next best thing for your butt and thighs. This is also a compound movement so, like squats, when you do them you get more bang for your buck. There are many ways to do lunges. There are static lunges holding dumbbells or a barbell. An advanced version of the lunge would be to start with your feet together and then step forward into a lunge, then back to starting position,front lunges. Dips or reverse lunges also start with feet together and then you step back with one leg into a lunge position and then back to starting position.

Form Pointers: Stand with feet together holding a medium to heavy weight. Slowly lower your body into a lunge position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Remember to never lock your knees at the top and never let your knee bend past your toes. Keep torso tight and upright, using your abs or back muscles.

Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with light to medium weight.

You can use one of those machines or else;

The Plié Squat

Another great exercise is the plié squat, which targets the inner thighs, quadriceps, as well as the glutes. This move, which you may recognize as a ballet-type exercise, is a great addition to both squats and lunges and, like these other exercise, is a compound movement. Form is critical with this exercise as it is with squats and lunges. With your toes at an angle, it is very easy for your knee to twist out of alignment. Remember, your toes and knees should be pointing in the same direction.

Form Pointers: Stand with feet wider than shoulder-width apart, toes out at a comfortable angle using no weight or medium weight. Bend your knees and lower your
body towards the floor, keeping your knees in line with your toes and squeezing through the heels of your feet as you push back up. Remember, don't lock your knees at the top of the movement and keep your abs and back tight and straight.

Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with medium to heavy weight.

The Deadlift

Deadlifts are often thought to be a lower back exercise. It is true that deadlifts are great for your back, but if you change the exercise just a bit, deadlifts are great for your hamstrings and your gluteal muscles.

In a deadlift, you are tipping forward from your hips and keeping your legs straight or a little bent rather than squatting. This puts pressure on your back, which is why keeping your back flat is critical for this exercise to work without causing pain or injury. At the bottom of the movement you should tighten your butt and hamstrings as you pull your torso back to starting position. One variation is to prop your toes on plates or on a board to really trigger the gluteal muscles.

Form Pointers: Stand with feet wide or together. Keeping back straight the entire time, tip forward from the hips and lower your torso until the bar reaches mid-shin. Squeezing your butt and hamstrings, raise your torso until the bar stops at mid-thigh. Keep the bar close to your legs through the entire movement and always keep your shoulders back.
**Deadlifts are very hard to master, so keep at it and you'll see great results. This exercise is also great for the lower back.

Do this exercise 1 or 2 times per week, 2-3 sets of 12 to 16 reps with medium to heavy weight.

For all of these exercises, form is critical. Always remember to go slow and keep your knees in line with your toes, otherwise you could put strain on your knees and cause injury. You should also remember to use your abs and your back muscles to stabilize your body, especially if you're using weights. Never swing or use momentum to get the weights up and, if you feel any pain, stop!

I don't know what I love more, this post or your avatar. :confused:

On the real, lower body exercises are THE key to how one's ENTIRE body looks overall. Women, I don't care how much resistance/weight training you do, you will not look like a man. You may be more muscular than normal but your estrogen is what makes you "you."

And don't be afraid of the weights. I have done leg workouts with women before and was better for it. Women are stronger in their lower body and can lift on average with men on a leg day. You wouldn't believe it until you saw it. And they look just as feminine and sexy.

Anyway, nothing you do in the gym will work......again, nothing you do in the gym will work unless you take a serious look at your DIET. Not "a" diet, YOUR diet. 80%, think about that, 80% of how one looks is diet. Need I say more. :hmm:

I don't know if I like this thread because of GET YOU HOT's avatar or because I truly love fitness. This is one topic I don't mind remaining confused on. :confused:

Scandalicious · Jun 29, 2009

femmenoire said:
I'm starting back with serious workouts with my trainer. He writes down my diet but since I've seen him off and on for the past 4 years I know what to expect.

Generally it's 6 egg whites 2X a day, tilapia and cabbage with a spoonful of sweet potato 2x a day and 2 protein shakes. In the AM, it's some sort of fruit or fruit juice. Other than that it's nothing but water.

Since my trainer knows I like to drink he allows me to have 1 glass of wine a day but I'm going to try to limit that to 1 glass on my off days.

I plan on doing 30 minutes of cardio before weight training and an hour of cardio after work to include a combination of the Cybex Arc Trainer, running on a Woodway treadmill, getting on the elliptical machine and 30 minutes on the Stepmill to keep those glutes tight.

On my off days, I plan on sticking with just a yoga or pilates class.

by far my favorite machine at the gym

Scandalicious · Jun 29, 2009

i was bumping this thread up because i was trying to figure out more ideas in terms of working out and changing eating habits

over the last year i did lose some weight and lost of inches but i seem to be "stuck" at the same weight. i keep getting different advice on what to do or what not to do. (like exercise more or eat less or exercise less and eat more) very confusing.

Lick · Jul 1, 2009

I can only tell you what has and is working for me… Move your body!
I am 6 feet and was 289lb the last time I weight myself when I was expanding my waist line. I am on a see food diet… I see it and if I like it I eat it. For the most part I do try to eat right. However, if I feel like some Southern Fried Cat Fish I will eat it. But I do fried no more than three time in a week. I tried to 4 to 6 times a day with small meals… Not me… Not feeling it!
So I started walking 1, 2 miles a week and then it turned to 5 miles 3 time a week. Then people started talking about my weight loss… I started fucking more and I learned the more I sweat the more weight I would loose! I also learned that your dick is your heart thermometer! If your shit ain’t as stiff as back in the days then you got issues with your heart! Better do some cardio until you shit comes back. Yeah… Water… Drink that and nothing else unless I was drinking!
I did eat more greens with everything else. I’m 240lbs today and I think I am staying that way because of the fucking… That and eating I have not stopped.

Good luck Dawg and stay up!

UnoBetter2 · Nov 26, 2009

Bump

Lick · Feb 18, 2010

Video Training → Beachbody RevAbs Deluxe DVD | 26.97 GB DVD

Lick · Feb 19, 2010

Raw Organic Cuisine In Ten Minutes
English | 49mn:59s | 640x372 | 29.97 fps | Xvid | MP3 @ 128kbps | 560 MB

Chef Bryan Au cooks vegan recipes that are all super healthy and amazingly delicious using ingredients that are dairy, wheat, casein, and gluten free. Features: raw organic macaroni and cheese, pasta alfredo, tamales, strawberry cream pie, and much more.
Screenshots:

Download links:
hotfile:
http://hotfile.com/dl/27261615/03c8fd2/rthohc.part1.rar.html
http://hotfile.com/dl/27261619/bf4d62f/rthohc.part2.rar.html
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uploading:
http://uploading.com/files/c639f75a/rthohc.part1.rar/
http://uploading.com/files/2ma68c93/rthohc.part2.rar/
http://uploading.com/files/368421cf/rthohc.part3.rar/
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http://uploading.com/files/9229d7da/rthohc.part5.rar/
http://uploading.com/files/daema488/rthohc.part6.rar/

links are interchangeable

Lick · Feb 20, 2010

Insanity Workout Program - Max Interval Sports Training & Insane Abs

Lick · Mar 8, 2010

Video Training → Burn With Kearns MMA Conditioning [3 DVD]

Burn With Kearns MMA Conditioning [3 DVD] | 2.73 GB

With the success of Kenny Florian, MMA Strength & Conditioning trainer Kevin Kearns is racking up an impressive stable of athletes with 6 guys competing on the circuit today. Kearns advanced workout techniques involve using all 3 ranges of human motion - FORWARD, LATERAL, and ROTATIONAL. This workout will activate more muscle, burn more calories, and condition the entire body faster ...with better results.

The Basement Tapes Series for MMA Conditioning
These DVDs are sold only as a set, because they work in a synergistic fashion. You won't learn the entire concept without the full package.

DVD 1: Strength and Hypertrophy
This DVD is for people who want to build a strong core of essential strength needed for MMA fighting or any other sport. Kearns also shows you how to "patch the holes" in your post fight body. This is also great for football, rugby and any other martial art, such as: Kung Fu, wrestling, boxing or karate. Where you are dealing with post contest damage.

DVD 2: Explosive Power
Explosive club swinging drills, kettlebells, footwork drills, medicine ball training, all preceeded by some of the best bodyweight warm-up stretching drills I have ever seen. This is efficient functional stuff.

DVD 3: Gas in the Tank
This DVD provides the metabolic conditioning phase needed to outlast your opponent as the rounds lag on. Fatique is a huge factor in all sports. This training gives the fighter the edge needed to push it to the limit.

http://hotfile.com/dl/29429422/e5f3e29/b1u3eyes.Burn.With.Kearns.part01.rar.html
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use "Rar Repair Tools" For Repair The CRC Check Error
just chose file part01 from Archive and start

Lick · Mar 14, 2010

Video Training → Bodybuilding - David Henry Extreme Measures

Lick · Mar 14, 2010

Video Training → David Carradine's Kung Fu Workout

jermaine_dupri_fan · Mar 18, 2010

Lick said:
Video Training → Beachbody RevAbs Deluxe DVD | 26.97 GB DVD

Have you tried endless sit-ups, boring crunches, or even ab machines, and you still have a layer of fat covering your abs? Don't give up—you have to Rev It Up! You need RevAbs™, the brand-new ab system specifically designed to burn off the fat and give you a six-pack in just 90 days. Use Brett's Jump-Start Plan, and you can lose up to 10 pounds in the first 2 weeks. And in 90 days, we bet you can't pinch an inch!

Why is RevAbs so effective?
With Brett Hoebel's proven Abcentrics™ training technique, you'll learn to work your abs from six different angles, and to engage your abdominal muscles throughout your entire workout so every move counts. You'll build a lean, strong physique with a variety of lively exercises, including the acrobatic martial art known as Capoeira.

Abcentrics and How To Capoeira
Rev up your results by firing your abs throughout every workout, and learn Capoeira moves for full-body fat burning.
(Approx. 35 min.)

Fire Up Your Abs
Calorie-scorching cardio combined with Brett's Six-Pack, the ab circuit that works your core from 6 different angles.
(Approx. 40 min.)

Power Intervals
High-intensity cardio with intervals of lower-body resistance moves designed to rev up your metabolism, melt belly fat, sculpt lean legs, firm the glutes, and work your abs—all at the same time.
(Approx. 30 min.)

Total Strength
Works all your muscles to build a lean, hard body and get rid of ab flab.
(Approx. 45 min.)

Mercy Abs
The mightiest little ab workout
you'll ever experience.
(Approx. 15 min.)

Fat-Burning Abs
A fired-up routine of new ab and cardio combinations that burn fat fast.
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Power Intervals 2
Even more revved-up cardio and lower-body resistance moves to firm your booty and torch belly fat.
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Strength & Endurance
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Merciless Abs
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Rev It Up Cardio
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Full Throttle Abs
You'll get great abs even faster with this advanced workout.
(Approx. 45 min.)

Full Throttle Intervals
Interval training lets you blast away fat and boost your metabolism.
(Approx. 40 min.)

RevGuide
Easy to read, this tight little guide spells out the whole program, so you can get the most out of your 90-day ab transformation. Plus, you get Brett's tips to win the battle of the bulge.

Nutrition Guide
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Anytime, Anywhere Abs
On the road or can't get to your TV? Take this workout anywhere and do it anytime. It only takes 5 minutes.

RevAbs Calendar
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Stay up!

good lookin shawty :yes:

Lick · Mar 19, 2010

Video Training → Yoga for Beginners & Beyond: Stretch, Strengthen, Be Stress Free - Ana Brett (2009) DVDRip

Yoga for Beginners & Beyond: Stretch, Strengthen, Be Stress Free - Ana Brett (2009) DVDRip
English | 01:42:00 | AVI XViD 720x416 824kbps | MP3 128kbps 48khz | 700 MB
Genre: Video Traning

Transform your body and your life! Experience a complete yoga workout that you will always love to do! Here is the best of the ancient and new: traditional yoga's spiritual depth and knowledge of body and mind, with the newest innovations in body mechanics and effective fitness. Starting with the basics, this flowing, fun workout will help you make great gains on all levels. Ana & Ravi have popularized Kundalini Yoga, the perfect system for achieving optimum health and energy. Featuring the design your own workout Matrix menu option, This all-in-one workout features stretching and strengthening routines for total body fitness, as well as bonus material including chair exercises, a posture primer, and more!

Segments include: Standing Warm-ups, Salutation for Beginners & Beyond, Hamstrings, Hips, & Lower Back Stretches, Nerve Strength & Core Power, techniques to Be Stress Free, & More!
From beginning yogi to expert, this DVD will be your workout companion for life. Ana and Ravi's all-in-one yoga workouts are the ultimate cross training encompassing movement, strength, stretch, flow, with inner focus and fun! Their workouts are set to cutting edge music to keep motivation high. Their DVD's provide a total workout fully integrating body, mind, and spirit, delivering you to your top level of physical conditioning and well-being.

Download

hotfile
http://hotfile.com/dl/32908059/9ff0fa3/sobisvn_YogaAB.part1.rar.html
http://hotfile.com/dl/32908058/39926d0/sobisvn_YogaAB.part2.rar.html
http://hotfile.com/dl/32908061/2415965/sobisvn_YogaAB.part3.rar.html
http://hotfile.com/dl/32908063/b7d084d/sobisvn_YogaAB.part4.rar.html

or Mirror
http://uploading.com/files/c8eb4e3c/sobisvn_YogaAB.part4.rar/
http://uploading.com/files/a3dmdad9/sobisvn_YogaAB.part1.rar/
http://uploading.com/files/727a7ced/sobisvn_YogaAB.part2.rar/
http://uploading.com/files/919be5cb/sobisvn_YogaAB.part3.rar/

Lick · Mar 24, 2010

Video Training → Essential Massage and Aromatherapy – Instructional Video Tutorial | AVI | 235MB

Massage and Aromatherapy have been recognized as healing aids for thousands of years. Everyone living and coping with today’s life can find that stress levels make relaxation difficult or impossible. Massage combined with aromatherapy can be used to alleviate the symptoms of stress, tension and fatigue. This program covers techniques of massage, the use of oils and blending. This instructional program is set to a beautiful Mediterranean backdrop.

Download from Hotfile - All Country
http://hotfile.com/dl/9559464/91e2e3c/EMA.part1.rar.html
http://hotfile.com/dl/9559465/dabdc4f/EMA.part2.rar.html
http://hotfile.com/dl/9559502/1fab7d0/EMA.part3.rar.html
or
Download from Uploading
http://uploading.com/files/3AFC1FMS/EMA.part1.rar.html
http://uploading.com/files/QZWJVLP2/EMA.part2.rar.html
http://uploading.com/files/F94KSRUO/EMA.part3.rar.html

Lick · Mar 26, 2010

Video Training → SWAT Workout Ultimate Body Definition (2008)

SWAT Workout Ultimate Body Definition (2008) | 439 MB

In this 40 minute workout, released in 2008 and led by a true S.W.A.T. team commander, you'll incorporate the high rep/light weight muscular endurance training that will redefine your muscular structure and create lean body mass. Traditional moves such as lunges, squats,shoulder presses, curles, lat raises, and more make up this routine of highly effective classics. The difference with this S.W.A.T. workout is that instructor Tom Stroup ensures your motivation and determination by using them the exercises in varying unique tempos, body positions and combinations to keep your body guessing. The setting is “SWAT-style” with flashing lights and police Hummers. This DVD has a bonus 9-minute aero/tone interval workout.

http://hotfile.com/dl/29320897/892e649/b1u3eyes.Workout.Ultimate.Body.Definition.part1.rar.html
http://hotfile.com/dl/29317442/b745c49/b1u3eyes.Workout.Ultimate.Body.Definition.part2.rar.html

http://www.filefactory.com/file/b0319aa/n/b1u3eyes_Workout_Ultimate_Body_Definition_part1_rar
http://www.filefactory.com/file/b030bfe/n/b1u3eyes_Workout_Ultimate_Body_Definition_part2_rar

Lick · Mar 26, 2010

Video Training → Raw Food - Joy Of Living Foods - Italian Favorites

Raw Food - Joy Of Living Foods - Italian Favorites
DVDrip | English | MP3 @ 96kbps | 720x404 | Xvid @ 1193kbps | PAL (25 fps) | 1h:18mn:38s | 735 MB
Genre: Training

Robin Gregory has been a Raw Food Chef for many years, with 2 raw food recipe books soon to be released. In anticipation of the book release, many people requested that she show in video format just how she makes her many creations, form raw Pizza to Smoothies, from raw “Milks” made from nuts to Lasagna, from raw Zucchetti” to raw Salad Dressings, you’ll find it all here in this series of DVDrip.

On this DVD-rip: Discover the secrets to creation 3 delectable sauces, how to make Zucchetti (learn about the different machines to make Zucchetti, & the pros and cons of each), as well as special tips to make that raw Lasagna taste as alive as it is. Also included is a special “Getting Ready” section on working with nuts and seeds.

Both Zucchetti and Lasagna are 100% raw but taste like the ‘real’ thing. Non –raw eaters will love your raw Lasagna and Zucchetti when you learn to make them using Robin’s simple – straight forward step by step fun method.

Download (Hotfile)
http://hotfile.com/dl/34028710/4d7d5de/rfjolfritp2.part1.rar.html
http://hotfile.com/dl/34029359/3fa5391/rfjolfritp2.part2.rar.html
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Mirror:
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Lick · Mar 26, 2010

Encyclopedia of Foods

Encyclopedia of Foods
Academic Press | 2001 | ISBN: 0122198034 | 450 pages | PDF | 29 MB

The Encyclopedia of Foods: A Guide to Healthy Nutrition is a definitive resource for what to eat for maximum health as detailed by medical and nutritional experts. This book makes the connection between health, disease, and the food we eat.
The Encyclopedia describes more than 140 foods, providing information on their history, nutrient content, and medical uses.
The Encyclopedia also describes the "fit kitchen", including the latest in food safety, equipment and utensils for preparing fit foods, and ways to modify favorite recipes to ensure health and taste.

* Details healthy eating guidelines based on the RDA food pyramid
* Provides scientific basis and knowledge for specific recommendations
* Beautifully illustrated
* Extensive list of reliable nutrition resources
* Describes the fit kitchen from the latest in food safety to equipment and utensils for preparing fit foods to ways to modify favorite recipes to ensure health and taste

http://depositfiles.com/en/files/32i6qugsr

or

http://rs173tl3.rapidshare.com/files/366232464/0122198034.rar

Lick · Mar 26, 2010

Rawsome! Maximizing Health, Energy, and Culinary Delight With the Raw Foods Diet

Rawsome! Maximizing Health, Energy, and Culinary Delight With the Raw Foods Diet
Publisher: Basic Health Publications 2004 | 370 Pages | ISBN: 1591200601 | PDF | 14 MB

A raw foods diet advocates exactly that: eating raw foods. No cooking, no grilling, no steaming, no application of high temperatures. Why? Because eating food closest to its natural state engenders a tremendous exchange of energy between food and body. The result, over time, is a feeling of buoyant, radiant health. Tackling head-on the skepticism likely to greet proponents of what the world sees as a "fad" diet, renowned nutritional consultant and raw foods adherent Brigitte Mars presents historical data and scientific evidence confirming the efficacy of raw foods diets

Download Links (14 Mb)

http://hotfile.com/dl/33736929/78b9ae3/Rawsome.rar.html

Mirror (Rapidshare):

http://rapidshare.com/files/365882298/Rawsome.rar

Lick · Mar 26, 2010

The Fat-Burning Bible: 28 Days of Foods, Supplements, and Workouts that Help You Lose Weight

The Fat-Burning Bible: 28 Days of Foods, Supplements, and Workouts that Help You Lose Weight
Publisher: Wiley | ISBN: 0471794015 | edition 2006 | PDF | 289 pages | 11,7 mb

The first section of the book helps you establish your honest starting point--it's easy to be at an acceptable weight but have unacceptably high fat percentages, cholesterol or blood sugar. Establishing this point involves a fair amount of measuring and math, and includes checklists that will help you identity potential concerns like Syndrome X or thyroid problems.

Diet and nutrition follow; the section encompasses fairly complex suggestions on intake percentages as well as simple meal plans and recipes. Portion control figures highly--it's back to the old 'four ounces of skinless chicken breast' as a basic building block. A short section on supplements refers in a general way to recent research, but is more of an introduction than complete system. More time is devoted to the exercise program, but this could be more complex than a typical dieter feels ready for. Clear photos show off specific exercises, but they require regular trips to the gym or a set of dumbbells at home. The last section, which Shilstone suggests photocopying, is a day-to-day journal that allows you to check off goals and note areas for further work. It's a helpful tool, but also requires a fair amount of dedication.

http://depositfiles.com/en/files/qxnfusxmb

http://rs883tl2.rapidshare.com/files/364253507/0471794015.rar

Lick · Mar 26, 2010

Video Training → Raw Food - Joy Of Living Foods - Raw Pizza - DVDrip

Raw Food - Joy Of Living Foods - Raw Pizza - DVDrip
English | 1h:4mn:28s | 720x480 | NTSC (29.97 fps) | DX50 | MP3 @ 160kbps | 660 MB
Genre: Training

This dvd-rip teaches you - how to make a yummy raw food pizza. How to make the crust, sauce, toppings and how to make the cheese for the pizza.
Robin Gregory
Pizza!
Robin Gregory has been a Raw Food Chef for many years, with 2 raw food recipe books soon to be released. In anticipation of the book release, many people requested that she Show in video format just how she makes her many creations, from raw pizza to Smoothies. From raw Milks, made from nuts to Lasagna, from raw Zucchetti to raw Salad Dressings, you’ll find it all here in this series of DVDS.
Raw Pizza! A favorite of Raw Foodies – a tasty meal that leaves even non – raw eaters wanting more!
This is one of the most requested recipes ever – discover how simple it is to create your own healthy and delicious raw pizza crust, and make Cheese and Sauces by following Robin’s straight forward, step – by – step fun style. It won’t be long until you to create a mouth - watering Raw Pizza of you own. Raw Pizza makes everyone a hero!
Recipes on this DVD:

Almond Pizza Cheese
Pine Nut Parmesan
Pizza Crust
Soaking Flax Seeds 4 Pizza Crust
Tomato Marinara Sauce
Screenshots:

http://hotfile.com/dl/31953890/e9f46f3/jolivfpizza.part1.rar.html
http://hotfile.com/dl/31953891/cdd987b/jolivfpizza.part2.rar.html
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or

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http://uploading.com/files/48f8a7mm/jolivfpizza.part7.rar/

Lick · Mar 28, 2010

This works! Try it and I'm more than sure if you follow this for 30 days you'll love it! :yes:

Increase Your Vertical Leap

Strengthening your legs and their fast-twitch muscle fibers can add inches to your vertical jump. Increasing your jump can help you in a number of sports including basketball, volleyball or football. Here are a few easy steps to improve your game and jump higher.
Instructions & things You'll Need: Step/bench Platform, Sports drinks, Athletic Socks, Exercise, Towels, Chairs, Jump Ropes, Tennis Shoes, Shorts, Basketball Shoes & Home Gym.
The Program

Step1.
Begin every workout by warming up your muscles and then doing extensive leg stretches. Because you'll be building muscle fibers that are used for explosive activities such as jumping, stretching is of the utmost importance.
Step2.
Jump rope for its excellent cardiovascular conditioning. This step should never be skipped, as it will be an important contributor to your results.
Step3.
Incorporate sprints into your workouts. This builds muscle, which will add to your jumping ability.
Step4.
Run stairs on your toes. Start by running up a flight, one step at a time. Walk down and run back up, taking two steps at a time. Repeat as many times as you can manage.
Step5.
Do sets of elevated jumps (see the next section).
Step6.
Do sets of explosive jumps (see the third section).
Step7.
Do sets of double jumps (see the third section).
Step8.
Rest your legs at least two days a week. Results will come from sustaining the exercise program, not performing it aggressively for a few weeks and then slacking off. Elevated Jumps
Step1.
Begin by placing a step bench or platform on the ground (many health clubs have a platform for just this purpose).
Step2.
Stand on the platform, then jump backward onto the ground, concentrating on landing softly.
Step3.
Jump back onto the platform immediately, with a bouncing motion.
Step4.
Complete three sets of 10 repetitions. Be very careful when performing this exercise, as there is a potential for injury. Ask a trainer or spotter to help.
Explosive Leg Jumps and Double Jumps
Step1.
Position yourself for an explosive leg jump by facing a secure platform and placing your right foot on it.
Step2.
Jump as high as you can, concentrating on exploding off the right leg. Scissor your legs once in the air, then land with your left foot on the platform and your right foot on the floor. Gather yourself and explode upward again, this time off the left foot.
Step3.
Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets.
Step4.
Execute a double jump by jumping as high as possible with both feet from a stationary position.
Step5.
Jump again immediately upon landing, using less effort.
Step6.
Repeat until you've accomplished three sets of 10 jumps each.

Stay up!

JofromthaNO · Mar 28, 2010

Some good information in here...

My homegirl is trying the Insanity vids after her spring break, and I'm looking forward to starting something in the next few weeks, but I can't front: I'm lazy, and enjoy group classes, etc.
But, with my new part-time starting soon, I'll be teaching and working when the classes are taking place...

Something fun, yet high-intensity, would work for me...like hip hop instructional vids or something :lol:

Lick · Mar 28, 2010

Fit and Female: The Perfect Fitness and Nutrition Game Plan for Your Unique Body Type
Publisher: Wiley | ISBN: 0471739030 | edition 2006 | PDF | 240 pages | 10,2 mb

Coopersmith, resident fitness instructor on the Fine Living Channel's Simplify Your Life, has devised a fitness and nutrition plan to accommodate the needs of women of all shapes and sizes. Observing that "fitness is not one size fits all," Coopersmith divides her approach to address six basic body shapes: the endo-pear, endo-apple, meso-pear, meso-apple, ecto-pear and ecto-apple. Each shape, she claims, requires a customized workout and eating plan, though all incorporate components of a cardio workout, muscular fitness segment and flexibility training.

Download Links (10.2 Mb)

http://hotfile.com/dl/31143435/ceb4123/Fit20and20Female.pdf.html

Mirror (Rapidshare):

http://rapidshare.com/files/358808703/Fit_and_Female.pdf

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