Upper Body Pull-Up Workout

Total Gym Pull-Up Workouts

Looking for an upper body workout to chisel out the classic V-shaped torso or perhaps the sexy rock climber physique? The Total Gym Pull-up Challenge focuses on just the right muscle groups to augment your upper body and empower you to pull your own bodyweight. Challenge yourself to stick with the program for 30 days and share your baseline and weekly results in the comments section below.

Muscles Worked: Latisumus dorsi (Lats), biceps, triceps (long head), teres major, biceps and forearm musculature
Benefits: Strength, Power & Endurance

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Lose a Dress Size in 4 Weeks: Week 3


If you’ve been following along with the Lose a Dress Size in 4 Weeks series then you’re halfway there! Just joining in? No problem. You can jump in with the Week 3 workout plan, but I recommend starting at the beginning with Week 1.

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Is A Glass of Red Wine A Day Good For Your Health?

Red Wine Consumption and Health: The Truth About One Glass a Day


Is a glass of red wine a day good for you?

If you’re someone who skips the occasional drink thinking you’re protecting your health, you may want to give that notion a second thought. Although there is conflicting research as to whether or not red wine has health benefits, most research supports the notion that moderate drinking is protective to your health. Moderation is the key word. Moderation is defined as one drink per day for women and two for men. A drink is 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of spirits.

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Avoid Back Pain and Visits to the Chiropractor with These Back Exercises

Total Gym Back Exercises to Avoid a Chiropractor

I love my holistic chiropractor! He has put me back together many of times. Holistic to me means he gets to the cause of the problem and helps me make the proper corrections. He would be the first to agree that the following exercises will help you avoid the need for his services. Good chiropractors are wonderful when we need them, but let’s try and avoid them if we can. That is the goal of this blog post.

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Total Gym Challenge: “The Workouts”

Total Gym Challenge: “The Workouts”


The Total Gym Challenge is an exercise program developed by fitness trainer Rosalie Brown. It consists of 14 workouts in 18 days using The Total Gym. In addition to working out, there is also a nutritional plan you can follow to help ensure you get maximum results. Participants are also encouraged to limit their alcohol and carbohydrate intake during the Challenge as well. Before starting The Challenge or nutritional plan, please consult with a physician. Results may vary.

Some words from Rosalie…

“I developed The Total Gym Challenge with one goal in mind…RESULTS. There are many “Get Fit” quick programs out there but The Total Gym Challenge is a safe all natural way to lose weight and get the body you’ve always wanted. Like anything, the key to success starts with discipline and consistency. Stick to the fitness and nutritional plan and you’ll do great. Congratulations on your decision to achieve better health and fitness!”

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Lose a Dress Size in 4 Weeks: Week 2

Lose a Dress Size in 4 Weeks Workout: WEEK 2

Losing weight, dropping a dress size, or getting into better shape isn’t something that happens overnight. With your goal at hand you will be on your way to feeling better each day!

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Cool Down with Yoga After a Total Gym Workout

A Zen Cool Down on the Total Gym

Want to add a little mindfulness and fluidity to your post-workout cool down? A cool down that incorporates yoga movements in a flowing routine will leave you feeling lengthened and relaxed.

Yoga is an ancient tradition blending spirituality, meditation, and movement. The movement aspect is what Western society has come to understand as yoga. As yoga is becoming more popular, participants have started to embrace yoga’s meditation and relaxation aspects. Yoga has become accepted as a practice that can help decrease stress and anxiety and enhance strength and balance.

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Healthy, Easy to Make Coconut Butter

The Health Benefits of Coconut Butter

Coconut Butter

What is coconut butter?

Coconut butter is essentially a pureed version of coconut. Coconut butter differs from coconut oil in that only the fat of the coconut is used to make oil, whereas coconut butter is made from the fat and the flesh (or meat) of the coconut, which is pureed down to a creamy mixture. This delicious and flavorful whole-food can be used in a multitude of the foods and recipes that you enjoy.

How is coconut butter made?

You can make coconut butter at home by pureeing unsweetened shredded coconut or shaved coconut in a food processor or high-powered blender such as a Vitamix. Using shredded coconut tends to give coconut butter a smoother consistency compared to using shaved coconut. Using a food processor takes a little longer (about 10 minutes) whereas a high-powered blender can puree the coconut butter in a just a few minutes.

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Lose a Dress Size in 4 Weeks: Week 1


You’ve been invited to an upcoming event, and it requires you to dress to impress! You have your eye on a stunning new outfit, but now comes the hard part… fitting into it comfortably! I hate to break it to you, but wishing for extra poundage to disappear overnight doesn’t make it happen. Instead, take action by setting realistic goals that rev up your workouts and be disciplined with the foods you eat. With the Lose a Dress Size series, you have 4 weeks to make it happen. Are you ready for the challenge?

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Planning a Month of Meals

Creating A Monthly Meal Plan

Monthly meal planning can help cut out un-planned diet breaking meals!

Planning meals in advance is one of the keys to a healthful lifestyle. However, it is a habit that is most often met with dread. For some reason the idea of sitting down and planning what we are going to eat for the next week, let alone the next month, seems like absolute torture. I get it – I used to feel that way too until I realized the significant benefits it had on my wallet, waistline and sanity.

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