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Fitness Tips

Living a healthy lifestyle, staying strong and active is a mind-set. Our motto: 'Mind over Matter'. You can achieve anything. Stay strong and focused and with the right guidance you will meet your goal

Workout Tips to Lose Fat and Gain Muscle!

Is a weight training diet plan an oxymoron? After all when we think of weight training we think of big burly men, whose only diet would be the see-food diet. I'm joking of course. When it comes to the look and shape of your body, exercise and nutrition go hand in hand, with what you eat arguably the more significant. Exercise dictates performance; diet dictates what you see staring back at you in the mirror.Weight Training Diet

So if you are putting in the effort with the weights to improve the look and shape of your body, it figures that you would also put some thought into what you eat.

Now conventional wisdom tells us that the exercise program isn't enough to change the look and shape of our body, just open any muscle or health and fitness magazine, they are full of adverts for super foods and supplements as well as articles explaining why you must eat this and mustn't eat that... We need a weight training diet.

The misconception is that because you are weight training you need to eat in a specific way; usually "more", however in reality this is not the case!

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Las Vegas Host The 'Superbowl' Of Bodybuilding -The Big O

The crowned winner of the Olympia bodybuilding competition in Las Vegas this weekend will reign over the sport for the next year. 

Known as the premiere bodybuilding event in the world, the event gained notoriety with title-holders like Arnold Schwarzenegger making it into a Hollywood showcase. 

But since the heydey of the Arnold, the sport has gotten bigger -- and so have its competitors.

Out of the 200 or so competitors, about 20 will compete for the coveted Mr. Olympia title. 

Notably absent from this year's competition, however, is the Ms. Olympia portion of the event. That's not to say women can't compete, as the Olympia event retained some of the women's categories such as physique and bikini. But the pinnacle Ms. Olympia was dissolved in 2014. 

The move probably didn't shock anyone more so than Las Vegas resident Iris Kyle. She is the 10-time winner of the Ms. Olympia title -- that's more than Arnold had at seven -- and is regarded as the most successful bodybuilder of all time. 

I am experiencing a void right now," Kyle said. "I no longer have the opportunity to continue my career, something that I chose." 

According to Kyle, Olympia organizers didn't give a reason for closing that portion of the event. 

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7 Legs Muscular Building Exercises for Bodybuilding




7 Bodybuilding Exercises That Will Build Muscular Legs



It’s not easy to get into bodybuilding. Not only do you need to spend significant amounts of time in the gym and fitness center, but you need to have your diet locked down and keep your sleep schedule tight. It’s easy to fantasize or envision yourself with the huge muscles that many bodybuilders have, but getting there for yourself is, needless to say, not easy.


Most of us can put together a simple enough workout plan. But if you want to get serious about building muscle — that is, start bodybuilding, or working out like someone who does — you’ll need to put some real consideration into how you’re spending your time at the gym. You’ll need to concentrate specific days on specific parts of your body. And you’ll need to incorporate lifts and exercises that will help you achieve the results you want.


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Larry Flowers

Learn How To Making A High Protein Shake Without Protein Powder

If you’ve been around the health and fitness world for any period of time, you’ll know that protein is must if you are looking to maintain a healthy diet, lose weight or build muscle. According to NZ registered nutritionist Nikki Hart (MSc Nutritional Science), protein is an essential part of a healthy diet. “It is important for both men and women to achieve a good protein intake,” Hart told us. “Protein can be used as an energy source especially if your intake of carbohydrates is low but the main role of protein is growth and repair. Apart from water, protein is the most abundant substance in the body. Your organs, skin, hair, nails, hormones, enzymes and muscles are all made of protein.”

Hart also says that if you are looking to lose weight, protein is a must. “Protein certainly helps you to stay fuller and this may help you lose weight. And it is evident that Western populations are consuming more energy-dense, processed foods and this can dilute the protein quality of the diet.”

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Fitness Coach

What's the Most Effective Butt Exercises for Women?



for – If you are a lady who battles to get the ideal shape buttocks you need so you can look and feel provocative, then you’ll require some great exercises to set out toward women. You may definitely know and have investigated exercise center participations and saw a hundred odd contraptions on infomercials that guarantee they fix, tone and shape your butt while making some espresso and give a back rub or garbage. These things are not so much important to exercise the ass; some for women taking into account straightforward home can prompt amazing results:butt exercises for women



Larry Flowers

Bigger Arms in Four Weeks!

How would you like to kick start your arm training program that will start adding new size to your arms in as little as 4 weeks?

fitnessI thought you might be interested Training arms is fun. Really, it's just so much fun knowing that with each passing workout they get bigger and bigger.

Unlike legs, which can be brutally hard (Which explains all the big arms and little legs out there), training arms is super exciting and requires little work (relative to big muscle groups such as the back and legs).

Sometimes, I just get the urge to add a little more size to my arms and just train the hell out of them. I'll usually get this way just before summer when I know my arms are going to hanging out of a t-shirt.

I get a ton of questions about how to build big arms so, I thought, why not put together a quick and dirty arm training program. So, for this month's workout, I thought I'd pass on a 4 week arm routine.

The first thing I have to say about building big arms is that they need to be given priority over everything else. What you want to do is train them first in your weight lifting cycle and you'll only train arms and nothing else. This way, you give them 100 percent of your effort and attention. Rest assured that once you start to do this, your arms will start to grow (assuming your diet is in place).

Larry Flowers

Learn How You Can Get a Flat Stomach After 40

As we age, our metabolism slows down and belly fat becomes more difficult to lose. After 40, it’s much easier to lose muscle mass and water weight than actual fat. For this reason, those of us over 40 have to work a little harder than someone in her 20’s to get a toned stomach. It can be done, though—just ask Cameron Diaz! Here are some proven tips to get a flat stomach after 40.


Tip 1: Modify your dinner menu.


Switch up your dinnertime dining options to include more protein and fewer carbohydrates. Our blackened sockeye salmon with a small green salad is a great example.


Tip 2: Each a diet rich in fiber.


Fiber can help you fight fat, feel more full, and lose weight. Fiber is a component of some carbohydrates that cannot be digested. It pushes through our system and cleans it out along the way. Try a bowl of apple cinnamon oatmeal for breakfast and Skinny Quinoa with Black Beans for dinner.

Larry Flowers

How Much Protein Do You Really Need for Strength Training?

It’s well established that consuming protein after weightlifting helps repair and build muscle. But how much do you need in order to maximize muscle-protein synthesis? Experts have long believed that body weight dictates intake, but that anything above 25 grams of protein is moot. Not so fast.

A new study turns that whole more-brawn-more-protein thinking on its head. Exercise scientists from Stirling University in Scotland have determined that ideal post-exercise intake isn’t as much about body weight as the type and intensity of strength training. Also contrary to previous thinking, after certain resistance exercise sessions, 40 grams of protein is indeed more effective than 20 grams at stimulating muscle protein synthesis.

To determine this, the researchers recruited 30 resistance-trained men. They assigned those who weighed 143 pounds or less to the lower lean body mass group, and guys weighing 154 pounds or more to the higher lean body mass group. Both sets of men completed two sessions of whole-body resistance training in random order. After one, they were given 20 grams of whey protein; after the other, they got 40 grams. Next, the researchers took tissue samples to assess muscle-protein synthesis following each workout.

Larry Flowers

Five Ways to Help Improve Your Testosterone Naturally

1. Weight loss

Men who are obese are probably inadvertently lowering their testosterone counts. There seems to be a strong correlation between obesity and having a low testosterone count. Men who are able to lose weight will steadily improve their testosterone at the same time. They should also manage to enjoy all sorts of other health benefits in the process. Obese men also find it somewhat more difficult to exercise. Since exercise can also have a positive effect on one's testosterone, weight loss can help men with their testosterone directly and indirectly.


IFBB Pro, Quincy Roberts Interview

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NC IFBB Pro Quincy Roberts  IFBB Pro, Quincy Roberts has been an inspiration for many amateurs and professional bodybuilders.  His commitment, dedication and passion in    fitness, weight training and nutrition has earned him many titles and credentials since 1982.

 His titles include Mr. North Carolina in 1982; Mr. Jr. USA in 1983; Runner Up in Mr. America in 1984-85; and Mr. Universe in 1986.  He received 5th   Place in 1996 at the Masters Olympia and 4th Place in 1997.  Quincy won the 1988 National Championship (earning his IFBB Pro Card) and the same year he got 2nd at the Masters World Championship, at age 50.

 Quincy Roberts’ award winning personality and drive to help others has led him to become a personal trainer, managing and owning Quincy Roberts’ Elite Fitness Center for 19 years.   Although no longer at the fitness center, he dedicates his time as a Fitness Advisor.  He has helped 1000s of people reach their goals in all level of fitness.

 Quincy Roberts is an NPC Judge and promotes the NPC Muscle Heat and Elite Muscle Classic competitions. 

 To contact Quincy Roberts for fitness advice, contest prep, or information on contests please call him at 366-987-4007 or visit his website at www.QuincyRoberts.com

 I want to thank Quincy for allowing us the time to interview him.  Read more >>>

Larry Flowers

Chest Workout Tips

Chest Workouts

 A variety of resistance exercises can be used to train the pectoralis major muscle.

What is resistance training?  It is the type of exercise that causes the muscles to contract against an external resistance with dumbbells, bands or your own weight.  These exercises when done correctly are expected to help you build up your strength, tone, mass, and/or endurance.

In the bodybuilding world or for more hardcore training, most prefer dumbbells, barbells on bench or free weights.  People interested in just toning should not shy away or be frightened to use free weights.  You may see quicker and/or better results using dumbbells or by weight training.

Exercises for chest workouts include bench pressing (using dumbbells, barbells or machines at various angles such as decline, incline and flat where the hips are above, below and level with the head respectively).  Pushups, flyes (using dumbbells or machines at either flat or inclined angles), cable crossovers or dips are great exercises for pecs, as well.

Larry Flowers

Cardio vs Weight Training

Cardio vs Weight TrainingAfter all the excess holiday weight gain, followed by the desire to lose a few extra pounds whether you have been to the gym or not; the largest question asked whenever it comes to weight loss or how to lose weight fast….has been should you do cardio training or weight training to maximize your results.  The answer to this question is simple but what it involves is not so simple.  Do both to maximize weight loss but maintain a healthy lifestyle to reap the benefits.

The number one fall out to any weight loss plan is sticking to your diet. A good weight loss plan will have you doing a mixture of cardio exercises and weight training.  A great program will have you sticking to a strict diet while performing a mixture of those exercises. All too often will people spend tireless months in the gym and then give up because they are not seeing the results they wanted.  The top 3 reasons why people fail:

Larry Flowers

Gym Tips and Motivation


Before beginning any workout or physical activity, it is essential that you consult your physician.  Whether you are in a beginner, intermediate or advance level, it is equally important to set a work out program that includes the following:

  1. Cardiovascular Exercise
  2. Strength Training
  3. Flexibility
  4. Proper Nutrition

Stay focused and stay with your exercise program.  Keep this in mind.

  1. Avoid Plateaus
  2. Take Breaks
  3. Stay Motivated!!

Your motivation is crucial.  Avoid strolling around the gym and taking long breaks in between workouts.  If your goal is to get fit and workout, your key is to stay focused and committed to a program and goal.  This is where it starts for you.

First Step: Commitment.  Focus.  Make no excuses and get to that gym.  You will feel better when you do.  Set a schedule to go 2 to 3 days a week – without fail.  Change your on/off days around, break the monotonous in your schedule.  Whatever works best for you but committing to the 3 days a week.

Larry Flowers

Lose Weight

To eat is a necessity, but to eat intelligently is an art.” ~~ La Rochefoucauld

Lose WeightThe proper nutrition will not only give you energy, it will reduce risk of injury and;  therefore, help you reach your goal.  The true secret to weight loss is–make small changes each and every day and you will slowly (but surely) lose those extra pounds. The key is to forget about instant results and settle in for the long run. Another way to do this is to focus less on a target weight and more on making healthy choices each day to reduce your calories.


Understanding exactly what you need to do is your first step.  Learn basic steps to lose weight, know how to set realistic goals and follow simple tips for making healthy lifestyle changes.  Your goals need to be specific, measurable, attainable, realistic and tangible. Your first step is determining if you really need to lose weight.

A candidate for weight loss may have the following characteristics:

  • A BMI of more than 25
  • A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
  • An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men

Other indications of why you may feel you may need to lose weight is the annoying feelings of tight clothes, being out of breath while doing simple activities, or stepping on a scale for the first time in a while.

Larry Flowers

Find the Right Personal Trainer


  How to Find the Right Personal Trainer in North Carolina

NC Personal Trainers

A fitness professional normally called personal trainer or fitness coach is a trained professional fitness trainer or instructor.  The personal trainer is knowledgeable in exercise and training.  A good personal trainer will motivate their clients to set goals and help them meet those goals. Its suggested that before hiring a personal trainer the person should ask about credentials to ensure they are receiving appropriate training and instructions.  A personal trainer will provide proper feedback and accountability to clients.

Before beginning any training session or training plan, a trainer will measure a client's strengths and weaknesses to perform a fitness NC How to find the right personal trainer in North Carolinaassessments. Fitness assessments can also be performed before and after an exercise program to measure a client's improvement.  A qualified personal trainer should let their client know of their area of expertise.  They must refer the client to the proper health professional for prior clearance.

Search for a Personal Trainer in your town..... Click Here



Larry Flowers

Water Intake


Water IntakeHow much fluid should one drink before and after exercise?  You probably can’t drink enough water before and after exercise, as long you can tolerate it and have a chance to eliminate before you exercise. 

At a minimum, you should drink three to four ounces of water every 15 to 20 minutes during exercise. If you’re exercising hard, you may require eight ounces of water every 20 to 25 minutes. To determine if you’re taking in enough fluid to match your sweat losses, weigh yourself before and after each workout. Your after-workout weight should match your pre-exercise weight.


Larry Flowers

Shoulder or Deltoid Workouts

Shoulders WorkoutsThe deltoid muscle is commonly referred as shoulder.  It’s a small muscle responsible for helping the body through a wide range of movements. This muscle can become weak especially with age.  In later years, this loss of motion can affect your ability to lift and other daily activities. There’s a vast number of exercises you can do to help keep this muscle strong. Some exercises work this muscle from different angles.  There are so many variation of exercises but we mention one below.

Barbell Military Press

Instructions:  Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Feet may be positioned shoulder width apart or one foot in front of other with forward leg slightly bent (as shown). Upper chest assists (instead of side delts) since grip is slightly narrower and chest is high with low back arched back slightly.

Larry Flowers

How to Schedule Your Workout?


The best time to workout is the time at which YOU will get it done.

Schedule Your WorkoutScheduling is critical to the success of your workout program.   Simply scheduling means commitment, and commitment means success. Write you workout in your appointment book and honor it as an important covenant. This commitment should be viewed no differently than a meeting with your boss or a prospective customer. It should not be easily erased, rescheduled, or heaven forbid, canceled.

When is the the best time to workout? Don’t let this question throw you. Forget about metabolism, circadian and biological rhythms, and your body’s daily ups and downs. Simply etch the time in stone when the best coexists with your personality (if you hate rising early, forget about scheduling early morning workouts) and other personal commitments. Just Schedule your workout at the time that best fits you


Larry Flowers

How to Get Fit Over 40?


Fit People Over 40 Years OldThe first order of business when considering an exercise regimen, whether it is for a weight loss diet, or as part of a physical fitness routine, is to consult your physician. Remember, the object is to improve your health, not damage it.

Many people, especially those 40 and over, are taking to the gym in an effort to recapture some of that physical fitness they may have lost over the years whether due to childbearing or from simple neglect because of a demanding job. Yet, some of them have reservations as to whether it is possible to get fit over 40. Well, the answer to that is a resounding yes! Gyms are packed with over 40 bodybuilding enthusiasts; many of them women—yes, there are fit women over 40.

The key to being successful at your exercise regimen, whether it is as part of a diet, or just to get fit is to take things slowly, especially if you are new to it. Start out with a moderate goal—something that is reasonably attainable—and work your way up from there. Nothing is more discouraging than choosing an unattainable goal early on and falling short.

Although it may be difficult for some, try scheduling your workouts for the same time each day. This will acclimate the body to the regimen and make it easier for you to attain your weight-loss goal. However, if you are not a morning person, resist the temptation to schedule your sessions for the AM.

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