Sesame Noodles With Chicken Dinner, Serves Four

Ingredients

1 bag Japanese buckwheat soba noodles

5 tbsp low-sodium soy sauce

2 tbsp rice wine vinegar

1 tbsp sesame oil

2 tbsp honey

2 tsp honey mustard

1 tbsp creamy peanut butter

3/4 lb boneless, skinless chicken breast

5 scallions

Directions

Cook noodles according to package.

In a large bowl whisk together next 6 ingredients to make dressing.

Cook chicken until cooked through. Shred and add to peanut mixture.

Add drained noodles, scallions and toss until combined.

(Makes 4 Servings)

Squats for 1 minute

Video: Your quads, hamstrings and glutes all get a good work out with this exercise.

How to do a single arm chest press

Video: A demonstration of a beginner chest press which targets the chest and the arms.

Gorilla Chin Crunch For Abs, Lats and Biceps

Video: This exercise works your abs as well as the lats and biceps.

High Knees

Video: Warming up is very important, and high knees is a great way to get warmed up before you start your workout.

How to Make a Vegetable Smoothie

Ingredients

4 cups water

3 Tbsp hemp hearts

1 apple (core removed)

1 medium-sized carrot

1/4 lemon wedge (skin & seeds removed)

2 large kale leaves (stalks removed)

2 Tbsp maple syrup

Directions

Place all the ingredients in a high powered blender and blend on juice mode.

Demonstration of one arm concentration curls

Video: One Arm Concentration Curls are fantastic for controlling your Bicep muscles, improving them and sculpting them.

Tricep Exercise – Dumbbell Tricep Extension

Also known as the ?Skull Crusher? or ?French Extensions?, this is another exercise aimed primarily at the tricep muscle, although it gives a good work out to the chest and shoulders also. This exercise will work out the complete range of tricep muscles in the upper arm, from the lattisimus dorsi through to the elbow.

This exercise can be performed either using one arm at a time, or if you are more experienced, using both arms simultaneously. Starting off with the one handed version may be best until you become more familiar and adept at the movements.

Before commencing this exercise, you will need to position a flat bench, and choose which weights you want to use. If no bench is available, then this exercise can be performed while lying on the floor on a suitable surface or floor mat.

As always, start off with low weights, and gradually build up to heavier ones once you are more confident in your capabilities.

Position yourself on your back on the flat bench or floor mat, and hold the dumbbells straight in front of you. Keep your palms facing away from your body, and hold the barbells in an overhand grip. You should be able to feel all of the weight on the tricep muscle.

Make sure your feet are flat on the floor, and keep your abs taut. If using a bench, ensure that your head hangs just off the edge of the bench, with the ?dent? between neck and head resting on the edge.

Extend your arms fully so that they are at a 90-degree angle from the floor and your torso.

Keep your elbows tucked into your body, and your palms facing inwards.

This will now become your starting position.

While inhaling, keep your elbows in and your upper arms static. Lower the weights slowly until they are level with your ears.

While exhaling, and once again keeping your elbows in and your upper arms static, push the weights back up to your starting position, making sure that you use your tricep muscle.

While performing this exercise, make sure to use slow fluid movements. Make a concerted effort to make no jerky movements during arm extensions.

If you find it difficult to keep your arm steady while doing this exercise, use your other arm to help keep the 90 degree angle needed. Try to keep your head, torso and spine steady but relaxed while performing this activity.

Do the required number of repetitions of the same movement.

Another variation of the same exercise can be performed by touching the dumbbells to the forehead, followed by completely extending the arm. It is recommended that if this version is attempted, that you use the floor and not the bench.

This version is not always preferred, as there is more potential for accidents and injuries to occur. As always, try to ensure that there is help available.

Warning: If you suffer from any kind of elbow injury, be extremely cautious when performing this exercise, as it may possibly be too harsh for you.

Sweet and Spicy Chicken w/ Roti

Ingredients

1 tsp vegetable oil

1 small onion, peeled and sliced

1 cup chicken or vegetable broth

1 sweet potato, peeled and cubed

1 clove garlic, minced

1/2 tsp cumin

1/4 tsp each coriander, cinnamon and turmeric

1/2 tsp hot sauce

1 cup canned chickpeas

1/4 cup coconut milk

2-3 large roti or wheat flour tortillas

Directions

Heat oil in a non-stick pan over medium heat. Add the onion; cook for 5 minutes. Stir in broth, sweet potato, garlic, cumin, coriander, cinnamon and turmeric.

Cover and cook, stirring ever so often for 15 minutes or until potato is tender. Season with hot sauce.

Stir in chick-peas and coconut milk. Bring to a boil. Cook, stirring often, until chick-peas are heated through. Divide mixture between two roti shells. Roll to make a wrap.

(Makes 2 to 3 servings.)

Get Well Defined Shoulders with Front Plate Raises

Have you ever looked at a guy with bigger, well built shoulders and wondered what is it that he does to get those amazing wide shoulders? Well the answer is quite simple; he follows a rigorous workout regimen to get those shoulder muscles. But it is easier said than done. If you hit the gym regularly you would know that it is very difficult to build muscles on your shoulder safely and effectively. But it doesn?t mean that it is impossible to get bigger and wider shoulders. It is more like a challenge than a workout and once you successfully achieve the results then you will be amazed looking at the big guy in your mirror and wonder who it is, latter realizing that it is you. Well thinking about that wonderful moment gets a smile on your face right? Then what are you waiting for, let?s just get straight away to the exercising tips that can help you get those perfect shoulders.

For fresher?s, if you are exercising for the first time on your shoulder muscles then front plate raises back is the best exercise to start with. Below are the steps to be followed to do the front plate raises back exercise effectively:

Start with warm up exercises instead of exerting pressure on those delicate joints.

Once you are done with warm ups, stand straight while you hold the barbell plates in your hands at 45 and 135 degrees position respectively( in other words at 3 o?clock and 9 o?clock position). Extend your arms completely with your palms facing each other. Keep your arms locked with a slight bend at your elbows. Hold the plate down near your waist in front of you as far as you can hold it. Always note, a thumb rule to be followed here is that your arms should remain in the same position throughout the exercise, as this will be your starting position.

As you exhale slowly, raise the barbell plate above your shoulder level and hold this position for a second or two. Then inhale and get back to the starting position. An important tip to be taken into consideration here is to always be sure that you do not swing the weight or bend at the elbows while you lift the plates. Your upper body should remain motionless throughout this movement.

Note that as you inhale and get back to the starting position, you need to bring down the weight slowly. Ensure that you do not play with weight whatsoever.

If you are performing this exercise for the first time, then begin with a 25 pound plate and do one set of 25 reps for the first two weeks, thereby increasing it to 3 sets of 10-12 reps in the 3-4 week, 3 sets of 15 reps in the 5-6 week and then 3 sets of 20 reps in the 7-8 week. Thereby increasing it as per your convenience. If you are an advanced lifter then you can straight away start by lifting a 45 to 100 pound plate.

The benefits of the front plate raise exercise is that it makes your shoulders wider and bigger, which will make your body look lean and perfect. After all, great shoulders equals a great body.