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August 18 2016



Good bicep development is evident through full, round muscle bellies and a high peak. When viewed from the side as in a double bicep or a side tricep pose, the front and back of the arms should be of equal size and development. This week's article, Improving Front Arm Definition.

In fitness,



Improving Front Arm Definition

The biceps muscles make up the front of the arms and are used to flex the elbow joint and to supinate the wrist (turn it outward so that the palm is facing up). Read More


Learn to get in touch with the silence within yourself and know that everything in life has a purpose. There are no mistakes, no coincidences, all events are blessings given to us to learn from.

Elisabeth Kubler-Ross

Use positive or affirming language when stating your fitness or nutrition goals. For example, instead of making a list of foods you shouldn't eat if you want to improve your diet; instead, make a list of fruits, vegetables, grains and other healthful foods that will enhance your nutrition.


IFBB Pro Justine Vierdag Reveals Her Fitness Secrets


Yes You Can!   


Yes you can have the life you want. Yes you can be all that you were meant to be. Yes you can make the most of yourself. Yes you can know joy and fulfillment.

Yes you can start today. Yes you can keep going for as long as it takes. Yes you can meet the challenges. Yes you can triumph over adversity. Yes you can create something great that has never existed before. Yes you can live with integrity and prosper in a world that often does not care.

Yes you can build your own future. Yes you can get past your fears. Yes you can learn. Yes you can follow your most deeply desired dreams. Yes you can,right now. Yes, you.

Yes you can. If you will.

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Summer Fruit Salad with Creamy Orange Dressing 


Makes:   6 servings.



  • 1 medium organic navel orange

  • 1/2 cup small-curd cottage cheese

  • 2 tsp. balsamic vinegar, preferably white

  • 1/2 tsp. salt

  • 2-3 drops hot pepper sauce


  • 1 cup blueberries

  • 1 cup honeydew melon cut into 1-inch pieces

  • 1/2 cup red grapes halved lengthwise

  • 1/2 cup fresh pineapple cut into 1/2-inch pieces

  • 1 medium peach or nectarine cut into 3/4-inch slices then cut each slice in thirds

  • 6 Boston lettuce leaves, for garnish

  • 1 Tbsp. reduced-fat or regular unsweetened shredded coconut, for garnish



  • Using swivel-blade peeler, remove two 1-inch x 2-inch strips of zest from orange. Chop zest and set aside.

  • Slice off top and bottom of orange. Stand orange on one end and cut away peel and white pith. Cut orange in half vertically and put one half aside. Holding other half of orange over bowl of mini food processor, slip knife between flesh and membrane on each side of segments to release flesh. Squeeze remaining membrane juice into bowl. Pulse processor 3 or 4 times to coarsely chop orange. Add cottage cheese, vinegar, salt, and whirl until dressing is almost smooth puree. Add chopped zest, 2 or 3 drops hot sauce and whirl to combine.

  • In mixing bowl, add blueberries, melon, grapes, pineapple, and peach or nectarine. Mix fruit with 1/2 cup dressing. (Refrigerate leftover dressing up to 24 hours as dip for celery and carrot sticks or apple slices.)

  • Line platter with lettuce and spoon fruit salad on top. Cut remaining orange half crosswise and arrange slices around fruit salad. Sprinkle coconut on fruit salad.


Nutritive Information

Per Serving :
83 calories, 1 g total fat (<1 g saturated fat), 16 g carbohydrate, 3 g protein, 2 g dietary fiber, 277 mg sodium.


Courtesy: AICR


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