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Heart and Mind Fitness

This is a group to help one another with eating clean and helping each other have a positive mind set. The mind can tells us to work harder to achieve our goals or it can play dirty and tell us to quit. If you keep a positive mindset you can achieve great health benefits, longevity and body endurance. I hope everyone in this group, picks only to have positive thoughts and great expectations.

Start each day with a "I KNOW I CAN" attitude :-)

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Alicia G Heart and Mind Fitness Tribe

Contributorgold Alicia G Make someone else feel loved... Smile and make eye contact to anyone you come across today. I find that most people don't make eye contact and tend to look downward. Make it a habit to look at someone when you speak to them... Make them feel special and in return make your heart smile

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Alicia G Heart and Mind Fitness Tribe

Contributorgold Alicia G The New and Improved Lateral Dumbbell Raise
Exhaust your delts with this unique variation.

The New and Improved Lateral Dumbbell Raise
The goal of any isolation exercise is to maximize tension on the target muscle throughout the entire range of motion. However, on a standard lateral raise, tension is released ever so slightly during the bottom few degrees—the last 12 inches or so before the dumbbell reaches the outer quad—which means the delts aren’t working quite as hard as they could be. With this variation, those few “easy” degrees are eliminated by the body lean. The result: thoroughly exhausted middle delts.

Start Position

Stand next to a stable structure like a cable crossover station. Place your feet close to it.
Hold on to the object for support, and lean away from it. your supporting arm should be fully extended.
Hold a dumbbell in the opposite hand (your working arm) and start with that arm hanging straight down toward the floor.
Finish Position

Keeping the elbow of the working arm extended, lift the dumbbell upward. Focus on using the middle deltoid.
Stop when the working arm is parallel to the floor or slightly above. Pause, then slowly return to the start position.
The rest of your body—everything but your working arm—should remain stationary throughout each rep.
Quick Tips

Where it hits: Middle delts.
When to do it: Late in your shoulder workout (after overhead presses)
How much to do: 3-4 sets. 10-15 reps.

Joe Wuebben

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Alicia G Heart and Mind Fitness Tribe

Contributorgold Alicia G Why drink infused waters?

1. Green tea, mint, and lime - For fat burning, digestion, headaches, congestion and breath freshener.

2. Strawberry and kiwi - For cardiovascular health, immune system protection, blood sugar regulation, digestion.

3. Cucumber, lime, and lemon - For water weight management, bloating, appetite control, hydration, digestion

4. Lemon, lime, and orange - For digestion vitamin C, immune defense, heartburn, (Drink this one at room temperature)

Infused waters are good for detoxification energy and hydration. Put as much fruit in water as you like and let the water sit for at least 30 minutes before drinking.

Share if you care!

NOTE : This post is not intended to be used for the diagnosis or treatment of a health problem or as a substitute for consulting a licensed medical professional. Its always the best practice to consult your doctor for a comprehensive guide/advice on health problems.

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Alicia G Heart and Mind Fitness Tribe

Contributorgold Alicia G Instant Muscles: The Proper Way To Deadlift
The secret to a massive deadlift isn't bar speed.

By Rob Fitzgerald
Instant Muscles: The Proper Way To Deadlift
Be explosive. That’s the first commandment when it comes to heavy, multi joint movements like the bench press and squat; and acceleration is crucial for moving large loads. The idea is to get the bar moving as quickly as possible from a dead-stop position at the bottom of the lift, which is why powerlifters train with elastic bands and chains to improve their starting strength.

When you deadlift, however, that’s not how it works. Have you ever tried to simply rip the bar off the floor with the same force you apply to a bench press or squat? If you have (and the weight was heavy), you likely either failed to complete the lift, or you landed in the orthopedist’s office with a herniated disk. The deadlift may not seem as technical as the bench press or the squat, but it’s just as complicated, if not more so. That’s because the correct way to raise the bar is by gradually accelerating it as you go, as opposed to “popping” it off the floor.

HOW TO DEADLIFT

Start Slowly

The first upward pressure you exert on the bar should pull the “slack” out of it. Pull until you feel the bar start to bend. then begin your ascent.

Get It In The Air

Once the bar is off the floor, keep it moving by using acceleration, not by trying to jerk it up. Push through your heels and fall backward.

Pass Your Knees And Go

When the bar is just above your knees, that’s when it’s time to shift into high gear and hit top speed. Use the momentum you’ve gathered to finish the lift.

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29th April 2013

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