Three Ways to Make Fitness New Years Resolutions HAPPEN

It's that time of year again. We have big hopes and dreams for the coming new year and make a list of changes we hope to achieve. Most resolutions are forgotten in a few weeks. Commercial gyms rely on failed New Years resolutions as their main source of annual income. Imagine how many memberships they sell, and then how many people never use them! However, resolutions do not have to go unfulfilled. Here are three ways to stick to your New Years resolutions for 2011:

Three Ways to Make Fitness Resolutions Happen:

1. Set up a home gym

Having a home gym means no excuses! Trying to change lifestyle habits in the middle of winter is very hard. If you have a set up suited to the exercise routine that you have in mind, then all you have to do is make the time to get into the home gym and get started. Even a few basic pieces of equipment will do the job: a couple pairs of free weights, stability ball and a mat.

2. Hire a personal trainer

Compliment your home gym set up with a personal trainer. A trainer coming into your home to work out creates accountability. A reliable personal trainer will provide the consistency and motivation required to achieve your New Years goals. If you live in Toronto, I'm available for hire and have a promotion on right now for $10 off every session for new clients until the 12th of January.

3. Convince family and friends to join in

The best way to reach goals is with a support network. If you can convince even one friend to train with you, then someone else is there to share tips, endure obstacles, and for added accountability. A personal trainer will give discounted rates for partner and group training!

This year start 2011 off on the right foot by sticking to what you set out to do, and by achieving your 2011 New Years resolutions.

Happy New Year Kalisthenix Clients and Readers. May 2011 bring you happiness, good health and lots of fantastic RESULTS!

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How to Work Off Holiday Weight Gain

Isn't it convenient how the holidays are right before New Years? After indulging for a few days in a row, the idea of resolutions are quite motivating! I'm sure that the damage is not as bad as most people think, but I do get asked how to rev up workouts after the holiday season to accelerate weight loss.

Tips to Accelerate Weight Loss

1. Increase time and/or intensity

If you have already been exercising, and your calorie input has been greater than expenditure, then the usual workout routine will not actually speed the weight loss process. Pick up the pace for a week or two. Ideally, add intensity but keep the workout time the same. Added intensity burns more calories. For example: run 6.0MPH on the treadmill instead of 5.5 for 30 minutes, and then lift 15 pounds for bicep curls, instead of 12.5. Adding time is great when you do not have the energy (or have an injury) to increase intensity. Example: run 45 minutes at 5.5 instead of 30 minutes. Lift 10 pounds for bicep curls and perform 3 sets instead of 2.

2. Change up the Workout

Surprising the body into change is something to be considered all year around. Sticking to the same routine every time you work out results in plateaus, where you maintain (and sometimes even gain) but never achieve progressive results. For example: After my One Love yoga fundraiser I received complimentary hot yoga classes at various studios in Toronto. I was dying to try them out right away but thought it would be best to save them until the week after Christmas to give my body something different to try adapting to.

3. Mini Detox

Of course nutrition will play a big role in accelerated post holiday weight loss. Simply by not having anymore sweets, rich cheese, crackers and big dinners, the weight will start to drop. to accelerate the process go on a "mini detox." Be strict on the no junk food rule, for at least 5-7 days. Make vegetables an entree for at least one meal a day and go lighter on carbohydrates. Add more protein to your dishes to make up for it. Drink plenty of water and green tea, and don't wait until you are starving to eat. That will only make you eat more once the food is in front of you.

Don't stress the post holiday weight gain too much. Be happy to have spent the holidays with your loved ones, and keep in mind that resolution season is around the corner. Starting fresh in 2011 will give us all a clean slate.

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Monday Motivation - Having Goals

"If you want to make your dreams come true, the first thing you have to do is wake up."

-J.M. Power

"One half of knowing what you want is knowing what you must give up before you get it."

-Sidney Howard

"Obstacles are those frightful things you see when you take your eyes off your goal."

-Henry Ford

"The important thing is to strive towards a goal which is not immediately visible. That goal is not the concern of the mind, but of the spirit."

-Antoine de Saint

"It is easier to go down a hill than up, but the view is best from the top."

-Arnold Bennett

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Happy Holidays! Promo!

Happy Holidays from Kalisthenix Fitness Blog!

If you live in Toronto, and have been thinking of training with me, mention this post and receive a permanent $10 off every 1 hour session with the purchase of 10 or more personal training sessions. This promotion runs until January 12, 2011.

I'm also offering 25% off corrspondance training programs for international trainees!

Please visit my rates and services page for more information.

And just so that this post is not entirely promotional, here's an important holiday eating tip:

You have been working hard all year. The holiday season is a time to relax, indulge and enjoy yourself. Try some cake, eat a little chocolate and if you happen to gain a few, that's what New Years resolutions are for!

Be well Kalisthenix Readers!

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Greens+ Daily Detox Natural Green Apple Supplement Review

My brother gave me an early Christmas gift, a container of green+ daily detox. I have seen this product around. I've never taken a supplement with any regularity, believing that good nutrition is the best thing for your body. However, the morning after I received this, I was feeling pretty lousy thanks to *cough* eating too much junk food, *cough* (feel free to forget I admitted that) and I thought, "Detox, eh? You don't say."

First Impression

I liked that I recognized the ingredients on the bottle: wheat grass, glutamine, green tea, apple fiber, and many other healthy food powders. This product claims to gently cleanse the body with no stomach aches, or having to restrict food groups to be effective. Sounds good so far!

As instructed I started with the 1/3 scoop, in a cup and a half of water, for a first time green+ user. I made the mistake of not pinching my nose when drinking, and man, oh man. It's some pretty vile tasting stuff!

I roughed it, and (eventually) finished my glass. I forgot all about it. An hour or so later I noticed I wasn't feeling so lousy anymore. Actually, I had a ton of energy! I wondered if it was a coincidence. I tried again the next morning with the same result!

Bottom Line

I do believe green+ made me feel better and gave an energy boost. I will definitely take it occasionally when I feel fatigued, or have another junk food hangover. I don't think there is anything wrong with taking a product like this everyday. It's just not for me. I don't like the idea of relying on a supplement for energy. It could develop into a bit of a psychological "trick." I wouldn't want to forget it one day, and then feel terrible thinking that I *need* it for my energy levels to stay strong.

All in all, it tastes like very strong wheat grass but if you can get past that part (maybe you're crazy and like the taste?) then it's worth checking out.

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The Wellness Side of Things...

It took a long time to realize that fitness is more about just sweating your buns off and trying to burn the most calories possible. There was a time when I wouldn't even want to stretch, and would regularly skip it because it just seemed like a waste of time. It took an injury to force me out of that bad habit and I've never looked back. Nowadays I'll even stretch for an hour. No, it won't make me burn fat, or gain muscle but it's a major component in fitness, and necessary for injury prevention and wellness.

How to Achieve All Around Fitness - Mind, Body and Soul

1. Do more than just pump iron

While it is true that many people are into fitness for purely aesthetic reasons, adding more to the regimen can really be a growth experience. for example, walking or cycling on a nature trail is great exercise but also calming, refreshing and revitalizing.

2. Take Care of your Body

When exercising very hard muscles becomes filled with lactic acid, the adrenal glands fatigue and the body produces more cortisol, a hormone that will store more fat, and make it harder to burn off. Too much intense exercise actually becomes quite counterproductive. Over training can be a serious problem in exercise enthusiasts and can cause irritability, fatigue and the increased risk of injury. Take care of your body by introducing gentle exercise such as: easier forms of yoga, tai chi, Pilates or general stretching.

3. Take Care of your Brain

I used to skip meditation and relaxation in my yoga practice. Again, what's the point if it's not helping me to achieve results? Well there is a huge point and that's balance! Balancing the physical work with mental relaxation is necessary for decreasing burn out and over stimulation. Also just to take a few minutes to reflect and congratulate yourself on a job well done is something to really look forward to, once the habit develops.

It's important to take of yourself not just physically but mentally and emotionally too. These are all components of a healthy individual. Nobody really wants to be buff but falling apart on the inside, or noticeable edgy on the outside, right?

Be well!

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Monday Motivation - Training Hard!

"Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body."
-Arnold Schwarzenegger

"It's all to do with the training: you can do a lot if you're properly trained."
-Elizabeth II

"In general, any form of exercise, if pursued continuously, will help train us in perseverance. Long-distance running is particularly good training in perseverance."
-Mao Tse-Tung

"On the mountains of truth you can never climb in vain: either you will reach a point higher up today, or you will be training your powers so that you will be able to climb higher tomorrow."
-Friedrich Nietzsche

"You are your greatest asset. Put your time, effort and money into training, grooming, and encouraging your greatest asset."
-Tom Hopkins

"The purpose of training is to tighten up the slack, toughen the body, and polish the spirit."
-Morihei Ueshiba

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Give it Up or Moderation?

As someone who has lost weight (60lbs, 7 years ago!) I have had to make MAJOR changes to my diet. Not only had I never exercised before embarking on my fitness journey, but my eating habits were atrocious! I ate fast food multiple times a week, junk food every single day, and constantly filled up on sugary drinks. The trick is to strike the balance between giving up on things you won't miss, eating food in moderation that you would, and adding healthier food into the majority of your diet plan.

What to Give Up on Entirely

I gave up on fast food and soft drinks. After counting calories and realizing what a fantastic meal(s) I could have for the equivalent amount of fast food, I never really touched it again. About once a year, I'll eat at Harvey's or Licks and the occasional slice of pizza but most fast food can be made at home with healthier alternatives. I make baked potato or sweet potato fries, that save a ton of fat calories and sodium. Homemade burgers are even more delicious than the fast food counterparts. Soft drinks can rack up as much calories as a small meal and enough sugar to fill a chocolate bar! I drink water now and if the craving for a carbonated beverage strikes, a half glass of diet pop is just fine!

What to Eat in Moderation

Never try to stick to a diet plan that will cause you to feel deprived of foods that you love. I think it would be a nightmare to give up chocolate entirely. However, I now realize that I don't need to eat it every single day to feel satisfied. What to give up, and what to moderate, is a uniquely personal decision. Again, there are healthy alternatives. Instead of eating fried potato chips there are baked versions. There is also the option to bake chickpeas or make veggie chips to satisfy the salty cravings. Air popped popcorn is a whole grain, and without the butter and massive amounts of salt, is a low calorie and fat snack.

What to Add to a Healthy Diet

Making vegetables an entree instead of a side dish is my favourite suggestion. Vegetables have no fat, lots of fiber and they are filling. Eating whole grains, beans, low fat dairy and lean protein will be the sure way to guarantee a very full belly, without a trace of deprivation.

Other suggestions include: Cooking more at home, making soups, stews and hearty salads as a main dish, and cutting back on boxed, frozen and other processed food.

Eat Well!

What have you decided to give up? What can you not live without? Comment here or email kaleenatrainer@gmail.com

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10 Tips for Running a Marathon

Edward Stern is a guest blogger for An Apple a Day and a writer on earning your nursing degree online for the Guide to Health Education.

Running a marathon is the ultimate accomplishment for many people trying to stay fit, but it is also the most difficult fitness goal to achieve. Just running 26.2 miles is an accomplishment, regardless of goals for completion times. Running a marathon demands intense preparation in all aspects of one’s life, including training, diet, and sleep, and mental preparation. Here are 10 tips that will help any marathon runner reach their desired goals:

1. Plan well, well in advance. A marathon is absolutely not something you just decide to do. It should take months of preparation. Even as much as six months or a year in advance, depending on your fitness level. Choose a marathon to work towards, and begin preparation immediately. Start logging your runs and times, starting with shorter runs (2-5 miles, depending on your endurance) during the week and longer runs on the weekend. Slowly work your way up as you build endurance.


2. Set reasonable goals. If you've never run a marathon before, don't think you'll go sub-4 hours the first time out. Set goals that will push you, but that at the same time you can actually reach by keeping a log and seeing where your stamina and running capacity is well before the race begins.


3. Eat a low-fat, high carb diet. Carbohydrates are the fuel you will need to push through a marathon and for all training runs leading up to it. Make pasta and baked potatoes a staple in your diet. Keep your diet low-fat, but not no fat; good fats, like those found in poultry and fish, are necessary for storing extra energy during your runs.


4. Drink lots of fluids. Carry a nalgene or similar water bottle and try to drink at least one, if not two throughout your day. During runs, stay hydrated by bringing a smaller water bottle. Don't overdo it though: drinking an excess of water will make you feel sick and can lead to cramps, dizziness, and nausea.


5. Incorporate other exercise into your routine. Some weight lifting—particularly with a concentration on the lower body—will help build up muscular endurance for races. Yoga is also extremely helpful to runners in that it helps stretch muscles and develops flexibility, but also is a time for meditation and stress relief.


6. Think you can. Mental preparation is key for helping push through when you hit the wall towards the end of a race. Learn to think positive and visualize success (especially completing a race) in the months leading up to the big event.


7. Develop a regimented sleep schedule. Sleep is necessary for stress relief, body repair, and for your general health and well-being. Be sure to get at least 8 hours every night. Tailor your sleeping patterns leading up to a race to match the hours you will be getting up for a race and going to bed before it.


8. Find a partner. Some people like running as a solitary endeavor, but most find the most success when running with a partner. You'll be able to push each other and support each other, particularly when the going gets tough.


9. Taper leading up to the race. Don't push yourself harder than you ever have before a marathon. Instead, taper off how much running you do leading up to a race so your muscles have plenty of time to recover and are at full strength on marathon day.


10. Enjoy the experience. Don't get so caught up in how others are doing or get down on any lackluster runs to forget that running marathons is a truly enjoyable activity. During the marathon, take the time to take it all in—the scenery, the crowds, and especially your successes. Make memories that will last long after you cross the finish line.
    

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Do you Need a Detox Diet?

Detox diets have been popular for decades. There have been dangerous diets, such as lemonade or grapefruit, where necessary food groups and nutrients are restricted. More recently detox diets seem healthier, but are they necessary?

Personally my fitness philosophy revolves around good old-fashioned healthy eating and exercise. Eating good food in abundance, and not so good food in moderation, while keeping up with a consistent fitness regimen, is the tried and true way. I do like to view all topics from both sides, so here are the pros and cons of detox diets:

Pros of a Detox Diet

-If you have always had an unhealthy diet a detox diet may help to correct bad habits. Many detox plans will be restrictive, such as avoiding nightshade vegetables, or bread but will allow most vegetables, beans, and legumes. If trying a detox diet will break the cycle of a poor diet, it's worth a shot.

-Placebo Effect. Sometimes just doing *something* will help you to feel better about yourself. Whether it's because the diet is actually working, or due to the psychological benefit of sticking to a goal, it has the potential to make you feel good about yourself and accomplished.

-Identifying food sensitivities. It's very common to realize that your 3pm fatigue, bloat or stomach upset has been caused by something you are eating. Generally a detox diet will eliminate fast, processed, fried and (saturated) fatty foods, while increasing water intake. This can make a person feel much better and discover that a certain food, like pizza or french fries has been causing breakouts, or gastronomical distress.

Cons of Detox Diets

-The idea of a diet cleansing your body is a little far fetched. We are designed to detox our own bodies through our internal organs, to rid ourselves of toxins and pollutants. A rich and well rounded diet will take care of "body flushing," without food restriction.

-Many detox diets claim to aid weight loss. However, many of these diets combine food and beverages with diuretic and laxative effects. Basically, you lose a lot of water weight that will simply come back once the body is rehydrate, just like when we sweat.

-Long term detox diets can cause certain sensitivities to food that has been restricted. If you never had a problem eating bread, and then you stop eating it for a year, you may find that your stomach can no longer handle it. Do you really want to give up bread forever?

-Any diet that is not sustainable on a long term basis will not be an effective weight loss plan. As soon as the detoxee eats normally again, it will all come back.

I'm not against detox diets. I wanted to try one myself but admittedly, couldn't find one I would be happy to follow. I feel like my diet is quite healthy, and I do not actually need one, so I didn't bother. It basically comes down to doing what feels right for you. If you think that the diet is too restrictive, lacking in major food groups, or it will make you miserable trying to follow, just stick to a normal healthy eating plan and you'll do just fine attaining your goals!

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Monday Motivation! Set out and DO IT!

"The only way of finding the limits of the possible is by going beyond them into the impossible."
-Arthur C. Clarke

"You cannot plough a field by
turning it over in your mind."
-Author Unknown

"We are what we repeatedly do. Excellence, therefore,
is not an act but a habit."
-Aristotle

"Fortune favors the brave."
-Publius Terence

"Great spirits have always encountered violent opposition from mediocre minds."
-Albert Einstein

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Sex Positions That Double As Exercise

This article at Fitness Magazine.com lists 9 sex positions that double as exercise. I really liked this article for its detailed benefits and pictures...Well don't get too excited, they're only drawings!

Sex isn't a workout substitute. It only burns about 100 calories an hour but 100 calories is better than just going straight to your butt, right? That's my reasoning, anyway. Not to mention that sex has many wellness benefits from increasing circulation, (headache cure!) feeling happier and reducing stress.

While I'm talking about Fitness Magazine.com I'll add that it's a great site to browse for inspiration, recipes and fitness tips. I really like their pre-set play lists.

What website motivates you? Leave a comment or email me at kaleenatrainer@gmail.com

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Facts on Fats

Fat is a slow burning energy source. Eating healthy fats will contribute to hormonal regulation, aids vitamin and mineral absorption and maintains healthy skin and hair. Of course, good and bad cholesterol, healthy and unhealthy fats, saturated and monounsaturated are terms which you may have come across, and it can all seem confusing! Here's a simple breakdown:

Different Kinds of Fats

Saturated

They are the "bad fats." Saturated fat raises cholesterol. Foods such as butter margarine, meat and dairy contain high levels of saturated fat.

Monounsaturated and polyunsaturated

These fats do not raise cholesterol levels. Cooking oils such as olive and canola contain monounsaturated fats, while safflower and corn oil contain polyunsaturated fat.

Triglycerides

Fats that contain, in varying proportions, saturated, monounsaturated and polyunsaturated fats.

Cholesterol

An essential fat made by the liver. Eating food high in "bad" cholesterol can cause heart disease. Cholesterol is carried through the bloodstream by lipoproteins.

HDLs (high density lipoproteins)

The "good" cholesterol which can move cholesterol away from the arteries and back to the liver.

LDLs (low density lipoproteins)

LDLs are the "bad" cholesterols because they keep cholesterol circulating in the blood, and this can lead to clogged arteries.

Eating healthy fats is easy, they are in seeds, nut, olive oil and avocado. Bad fats are in baked goods, pizza and fast food. Don't stress all of the types of fat too much. Eating healthy fats is common sense. Just go for the natural stuff!

Eat Well!

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A Physically and Spiritually Rewarding 2010!

With 2010 nearly over, I'm beginning to look back at my year in physical fitness and reflect upon the challenges and triumphs this year has brought forth. I'm happy to say that overall 2010 has been full of rewards and growth.

Over the weekend I participated in the belly dancing student performance. This is my third public dancing show and I have been "a belly dancer" for the whole 2010 year! I've learned so much, and have met many really great people!

The very next morning I participated in the "One Love" yoga fundraiser. 150 students and 12 yoga teachers in Toronto put ourselves through 108 sun salutations in 2 hours and 20 minutes! Combined we raised over fifteen thousand dollars to assist with AIDS relief efforts in South Africa. I'd really like to thank my sponsors. All of you are amazing. Also, a special thank you to my Mom, who helped me with my fundraising with her amazing powers of verbal persuasion!

This was an event where the reality of what I had accomplished hadn't quite hit me until it was over. I mean, I arrived home late on Friday after the gala, woke early the next day, and all of a sudden I'm in the venue with the realization that I have committed myself to the hardest yoga practice of my life! I believe this was even harder than the Scotiabank half marathon. However, the first half of One Love was the strongest yoga practice of my life. I don't know if it was the adrenaline, or the simple fact that I had a definite intention and tried to do everyone of my sun salutations with the cause and purpose in mind. I do admit, by the end my arms were giving out in chaturanga, and I was having trouble staying balanced in crescent and twisting poses!

In the end I completed every single salutation without rest, and it was one of the coolest things I have accomplished all year.

Readers, get involved, push your limits and experience different activities and events that will fill you with self-satisfaction and memories to last a lifetime!

Keep At It!

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Two Delicious Bean Recipes

Beans make for an excellent salad. Here are two recipes. One I like for lunch and one for dinner. Both are easy, nutritionally balanced, and low fat.

Mixed Bean Lunch Salad for 2

Ingredients

-1 can of mixed beans

-1/2 cup frozen green beans

-1/2 cup frozen corn or mixed frozen veggies (optional)

-1/4 onion, diced (optional)

-1 Tbsp cider vinegar or red wine vinegar

-Fresh ground pepper to taste

-Red chili flakes to taste

Directions

1. Drain and rinse the can of mixed beans. Leave them in a strainer to drain.

2. Meanwhile chop the onion and add it to frozen beans and veggies (or leave it raw if you prefer). Place the bowl covered in a microwave and heat to frozen vegetable instructions.

3. Transfer beans to a Tupperware container and strain the vegetables.

4. Season the beans with pepper, chili and vinegar. Add the veggies. Toss all ingredients between the Tupperware and strainer a few times to blend.

Eat warm, refrigerate to enjoy cold or reheat later.

Cajun Corn and Edamame Succotash Dinner Salad

Adapted from the Eat Healthy Go Vegan Cookbook

Serves two for dinner or a dinner side and lunch the next day

Ingredients

-1 cup frozen edamame (thawed in the fridge)

-2 cups of frozen corn
-1 celery stalk, chopped

-1 green pepper, chopped

-1 onion, chopped

-1 garlic, minced

-1 tomato, chopped

-1/4 cup veggie broth

-1 tsp Cajun powder

-Fresh ground pepper and dried parsley to taste

Directions

1. Saute onion, garlic, green pepper and celery 5 minutes on medium high heat.

2. Add corn, edamame and Cajun for 8 minutes.

3. Add broth and reduce to low. Simmer 5 minutes.

4. Add tomato, 5 minutes

5. Season and serve

Note: This recipe originally called for salt. The first time I made it I had put salt in but found it too salty. The broth more than covers the salty flavour that compliments tomato, edamame and corn.

Try It!

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The Successful Weight Loss Plan

Losing weight involves hard work and lifestyle changes but nothing is more important than planning. Planning for weight loss will guarantee a focused approach to stay on track and keep progressing.

Planning For Weight Loss in Three Steps

1. Plan your Meals

Knowing every meal in advance will not only save time and money but is crucial for avoiding overeating and poor food choices. I have found that it is easiest to eat similar meals for breakfast and lunch. For example: If you have different variations of oatmeal 2 days, cottage cheese, dried fruit and flax meal 2 days, and an English muffin with peanut butter one day, you will have enough ingredients to vary these meals based on what you feel like. It's simple enough that it doesn't take much thought or time to prepare. For lunch I really like sandwiches on whole grain bread and a piece of fruit. This is a fast, versatile meal that can be taken to work and is really healthy.

2. Plan your Workouts

If you don't know when you will find the time to workout, you won't workout! It's very important to have a set time to exercise. Even better, the same time everyday will quickly accustom you to a routine. It will be amazing how much time you have for exercise when you actually want to exercise! If you find that time is seriously pressed then do what you can, when you can. Do a set of squats while talking on the phone, or lunge across the house instead of walking. Try running up every flight of stairs you encounter during the day, and do calf raises waiting in line-ups.

3. Plan for Disaster

Plan for your weight loss program to be blown out of the water once in a while. Especially with the holiday season approaching it will not be long before someone, "Just thought of you when I saw this jumbo box of chocolates that I know you love." Don't be discouraged but do remember to share your holiday treats, eat them in moderation and remember that every new day offers the opportunity to start fresh.

If you are losing weight or would like to start, feel free to hire me as you personal trainer or email me anytime for a friendly weight loss tip chat. kaleenatrainer@gmail.com

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Bicep Exercise - Hammer Up, Bicep Down

Bicep training is so much fun. It's one of the muscle groups that everyone loves to watch tone and grow. Nice biceps are the hallmark of a fantastic physique, and naturally weight lifting is the cornerstone to achieving chiseled, strong and sexy arms.

It's very common to train biceps the most frequently, but see the fewest gains and results. This is mostly due to the natural inclination to only perform half the exercises! During a bicep curl the weight is lifted from the thigh up to the shoulder. On the way back down (the negative rep) many simply allow the weight to drop back into starting position without any control or form.

I started training with this exercise a while back. It will force you to focus on that negative rep because it is an entirely different bicep exercise than the positive ascent!

Hammer Curl Up, Bicep Curl Down Exercise Instruction

1. Start either seated or standing (better for the core) with two dumbbells in each hand which will fatigue your biceps in the range of your strength training goal, anywhere from 6-15 reps.

2. With palms facing each other, curl the weights up to your shoulder. That's the positive hammer curl.

3. Now rotate your wrists so both palms face you and slowly, with complete control, lower the weights all the way back down until arms have only a slight bend in the elbow. That's the negative bicep curl.

Perform a set and then reverse the order, bicep curl up, hammer curl down for a balanced arm workout!

Keep Training!

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