Welcome readers to my first fitness page. I hope that you follow my advice to build a better lifestyle through knowledge of training techniques, healthy foods, supplements and nutritious recipes.

Exercise of the month:   UP THE RIVER, DOWN THE RIVER BICEP CURLS

Grab a few pairs of dumbbells:
        1.  1st pair max weight you can curl
        2.  2nd moderate weights (1/3 of your max)
        3.  3rd low weights (1/3 of your moderate)

Line them up on the floor in front of you lowest to highest (start curling w/ the low weight to mod to max weights).
UP THE RIVER    10 reps low weight, 10 reps mod weight, 10 reps max weight /rest 30 sec.
DOWN THE RIVER    10 reps max weight, 10reps mod weight, 10 reps low weight/ rest 2 min and repeat 3 sets

Supplement of the month:         "FISH OIL SOFT GELS"

You do not want to skip this supplement with your daily vitamins. For balanced health I suggest Fish Oil soft gels because of their amazing benefits.
    -High in Omega 3’s
    -Provides essential fatty acids to prevent high-blood pressure
    -healthy immune system, heart, skin and brain functions

FOOD OF THE MONTH:        "BROCCOLI"

I love broccoli!! This green super food should be a staple in everyones diet. Are you having problems with your sinuses this season? Eating broccoli 3 times per week can help reduce inflammation in the walls of your nose. It can also help you breath easier and is a great source of natural fiber that aids in digestion. So next time your in the produce section of your local market make sure you reach for the green veggie that packs a punch to our health!

After the gym you need some essential nutrients to fuel your body. Here’s a favorite recipe of mine that tastes great and is great for you. This is an easy recipe for anyone to enjoy!

GRILLED HALIBUT W/ MANGO SALSA

Here’s what you need:
    -2 cups diced plum tomatoes        1 tsp fresh cracked blk pepper
    -1 cup diced mango            2 minced garlic cloves
    -1/2 cup diced onion            4 (6oz.) halibut fillets
    -1/2 cup chopped cilantro        1 tbsp X-tra virgin olive oil
    -juice of 1 fresh lime
    – 1 tbsp cider vinegar
    -1 tsp sugar
    -1 tsp salt

1. Prepare your pan or grill on med-high heat
2.Combine first 7 ingredients. Stir in ½ tsp salt and ½ tsp pepper. Place fish in your pan or grill. Cook 3 min on both sides. Fish should be lite and flaky when done. Serve with your mango salsa. Serves a family of 4.
Hint: Add a helping of steamed broccoli and a wholegrain wheat roll and you have a complete meal.  Enjoy!

I hope that you learned some valuable information and I enjoyed bring it to you! Lookout for my next fitness column "IN THE GYM WITH TIM" next month for new ideas to a healthy lifestyle. I’LL SEE YOU AT THE GYM