Up the River, Down the River Bicep Curls

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.


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


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!


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



Philly Pride 2021 Updates

COVID-19 has put a lot of events on hold, and this included Philly Pride 2020. We were all saddened that we couldn’t get together to


PGN Turns 45!

The 45th anniversary of the Philadelphia Gay News is today and their anniversary issue is out!


William Way COVID-19 Clinic

The April 6 clinic is among the first pop-up vaccination events specifically geared toward queer and trans Philadelphians. William Way first opened slots last week


Bucks-Mont PRIDE 2021 Fundraiser

Help them make HISTORY with the first ever Bucks-Mont PRIDE Festival on Saturday, July 10th, 2021! SAGA Community Center, Montgomery County’s LGBT+ center, and a