Check out WORKS client Jeanice Cabale...

Read Jeanice's article here: http://www.muscleandstrength.com/articles/transforming-jeanice-cabale-one-year-out.html

I was named MOST VOTED BIKINI MODEL WORLDWIDE for this month!

I am now going to be one of 12 finalists that will be up for the title of Most Voted Bikini Model of the YEAR Worldwide! Very excited about this and the fact that I finally won one of these things LOL.... Thank you to everyone that voted for me!

http://www.bikiniauditions.com/

ONLINE NUTRITION PLAN SPECIAL

Till August 31st, get a customized nutrition plan for $50.... that's 50% OFF THE REGULAR PRICE!!

INCLUDES:
Detailed nutrition plan
Detailed supplement plan
20 minute phone consultation
Email support for a month

Email me today to get started at JSearlesTheWorks@gmail.com

NATURAL VITAMINS 37th YR ANNIVERSARY EXTRAVAGANZA IN-STORE SIGNING THIS SAT JUNE 19th 12-4pm in BROOKLYN

IF YOU'RE IN THE NYC METRO AREA THIS WEEKEND, COME VISIT ME @ NATURAL VITAMINS for their 37th yr Anniversary this Sat June 19th 12-4pm! In-Store Signing with Myself, King Kamali, Eugene Mishin, Fakhri Mubarak, Erin Riley, Grace Rivera, Bill Grant, Nick Medici, Ariel Khadr Ifbbpro, Tatianna Butler, Tennille Ray and FREE SAMPLES from all of your favorite sports nutrition companies. Over $1,000 in raffles and tons of free t-shirts and giveaways.... DON'T MISS IT!!!

Dr. Oz's Tips for Summer Weight Loss

Just read this over and even I got some ideas from the Oz-man ;-) Click the link below to gain some helpful tips to shed weight and keep it off throughout the summer....

http://www.thatsfit.com/2010/05/03/dr-ozs-16-tips-for-summer-weight-loss/?ncid=webmaildl3

UNDERSTANDING WEIGHT LOSS PLATEAUS

CHECK THIS OUT!!!!

http://exercise.about.com/cs/weightloss/a/weightplateaus.htm

TOP 10 CARDIO EXERCISES

I get asked this question alllllll the time by my clients.... While my answer is usually "whichever one you like the best because that's the one you're most likely to push yourself the hardest on and stick to", I DID find this article on About.com that is quite clear. Enjoy!!!

http://exercise.about.com/od/cardioworkouts/tp/cardioexercise.htm

HOW MANY CALORIES DO I NEED?

Check out the link below to find out how many calories your body needs in order to lose, gain, etc.... GREAT link folks!!!

http://www.shapefit.com/dailycalorie-calc.html

Oatmeal Banana Cookies

My wonderful boyfriend gave me this recipe... thanks Monkey!


Ingredients:

3/4 cup quick oats
1/2 cup fresh blueberries
1 very ripe banana, mashed
6 packets sugar substitute
1 tablespoon honey
1 egg white
1 teaspoon cinnamon

Directions:

Mix all the ingredients together in a large bowl.
Form into small silver dollar sized cookies.
Cook at 350 for 12 minutes on a Pam sprayed non-stick cookie sheet.

Nutrition:

Calories: 89
Carbs: 17
Protein: 3
Fat: 1

HOW TO SHRINK THICK LEGS!!! Calling all Ladies lol...

My friend Nita Marquez has written this KILLER article on how to shrink down thick legs.... Click or paste the below link to find out how to do it!! She and I are experts at www.MyBestHealthPortal.net and www.MusclemagFitness.com so be sure to sign up for tons more free articles, recipes, everything to do with health, fitness and nutrition. WHEN you sign up, make sure you request us as friends!!!

http://www.mybesthealthportal.net/bodybuilding/trying-to-lean-out-your-thick-legs-use-the-nita-marquez-butt/leg-sculpting-formula.html

Just shot an industrial video for www.BulkOfficeSupply.com

Ok, not really fitness related, but cool nonetheless....

Basic View Binders from Footnote Media Group on Vimeo.

Thank you Footnote Media Group www.footnotemediagroup.com for having me be a part!

New E-Book from www.MYBESTHEALTHPORTAL.net 100 HEALTHIEST FOODS on the PLANET....

100 Healthiest Foods on the Planet is now available for immediate download. The Book is great for anyone interested in improving their health, combating disease, looking for a natural method for reducing reliance on prescription drugs, improving their appearance, combating aging, increasing your knowledge about nutrition and health. Use this link for an immediate download here:

http://www.mybesthealthportal.net/vmchk/nutrition-articles/view-all-products.html

BEST and WORST AB/CORE EXERCISES

OK folks... Here is a pretty clear article I found on what ab exercises are good and which ones are not so good.... It confirms my belief that those silly infomercials about contraptions that claim to give you a GREAT ab workout are... well... false. Click the link or copy and paste into your browser to read more. ENJOY!

http://sportsmedicine.about.com/od/abdominalcorestrength1/a/Best_Ab_Ex.htm

GLYCEMIC INDEX CHART OF FOODS - WHY SO IMPORTANT?

I found this article on the 'net detailing the glycemic index of various foods. As you may or may not already know, the lower the glycemic index of a food, the more slowly the carbs are released into your blood stream, and the less blood sugar or insulin is released. Insulin is a storage hormone in the body, therefore, the LESS insulin that is released, the LESS carbs/fats is stored. Choosing lower GI foods will create a lower insulin response, more effectively regulate blood sugar levels, and keep you more satisfied and less hungry throughout the day. Read on for the skinny...

Glycemic Index List of Foods

The glycemic index (GI) is a numerical system of measuring how fast a carbohydrate triggers a rise in circulating blood sugar-the higher the number, the greater the blood sugar response. A low GI food will cause a small rise, while a high GI food will trigger a dramatic spike. A list of carbohydrates with their glycemic values is shown below. The book, The New Glucose Revlolution Complete Guide to Glycemic Index Values, contains the most complete list I know of. The first list contains some foods not found in the list from The University of Sydney. Combining the information in both list can assist you greatly in making the proper selections. These list was collected from the glycemic index database compiled by The University of Sydney and other sources. This list is only one criterion for selecting the proper foods to meet your nutritional needs. There are foods on the list that may be "low glycemic" but at the same time be a poor choice because of other criteria such as sodium content, saturated fat, trans fat, cholesterol and other issues. We are presenting this list as an aid in making better selections. It is your responsibility to make sure the selections meet all of your nutrition goals. Generally speaking, the lower the glycemic index the better for diabetics and people trying to lose weight. There are what on the surface seem to be apparent contradictions. For example, white rice is generally considered to be a high glycemic food, yet there are several white rice entries in the low glycemic list. There are also many good choices that have not as yet been tested and added to the University of Sydney database such as, avocado and artichoke, which are both widely, known to be good choices in most nutrition plans. many of those foods are found in the first list. This list gives us many food choices we may not normally think of and this list can give us options that we may not have considered.

Low-Glycemic Index Foods: Less Than 50 Intermediate-Glycemic Index Foods: 50 to 70 High-Glycemic Index Foods: More Than 70 Artichoke <15 Asparagus <15 Avocado < 15 Broccoli <15 Cauliflower <15 Celery <15 Cucumber <15 Eggplant <15 Green beans <15 Lettuce, all varieties <15 Low-fat yogurt, artificially sweetened <15 Peanuts <15 Peppers, all varieties <15 Snow peas <15 Spinach <15 Young summer squash <15 Zucchini <15 Tomatoes 15 Cherries 22 Peas, dried 22 Plum 24 Grapefruit 25 Pearled barley 25 Peach 28 Canned peaches, natural juice 30 Dried apricots 31 Soy milk 30 Baby lima beans, frozen 32 Fat-free milk 32 Fettuccine 32 * M&M's Chocolate Candies, Peanut 32 Low-fat yogurt, sugar sweetened 33 Apple 36 Pear 36 Whole wheat spaghetti 37 Tomato soup 38 Carrots, cooked 39 * Mars Snickers Bar 40 Apple juice 41 Spaghetti 41 All-Bran 42 Canned chickpeas 42 Custard 43 Grapes 43 Orange 43 Canned lentil soup 44 Canned pinto beans 45 Macaroni 45 Pineapple juice 46 Banana bread 47 Long-grain rice 47 Parboiled rice 47 Bulgur 48 Canned baked beans 48 Grapefruit juice 48 Green peas 48 Oat bran bread 48 * Chocolate bar, 1.5 oz 49 Old-fashioned oatmeal 49 Cheese tortellini 50 * Low-fat ice cream 50 Canned kidney beans 52 Kiwifruit 52 Orange juice, not from concentrate 52 Banana 53 * Potato chips 54 * Pound cake 54 Special K 54 Sweet potato 54 Brown Rice 55 Canned fruit cocktail 55 Linguine 55 Oatmeal cookies 55 Popcorn 55 Sweet corn 55 Muesli 56 White rice 56 Orange juice from frozen concentrate 57 Pita bread 57 Canned peaches, heavy syrup 58 Mini shredded wheats 58 Bran Chex 58 Blueberry muffin 59 Bran muffin 60 Cheese pizza 60 Hamburger bun 61 * Ice cream 61 Kudos Whole Grain Bars (chocolate chip) 61 Beets 64 Canned apricots, light syrup 64 Canned black bean soup 64 Macaroni and cheese 64 Raisins 64 Couscous 65 Quick-cooking oatmeal 65 Rye crispbread 65 * Table sugar (sucrose) 65 Canned green pea soup 66 Instant oatmeal 66 Pineapple 66 Angel food cake 67 Grape-Nuts 67 Stoned Wheat Thins 67 American rye bread 68 Taco shells 68 Whole wheat bread 69 Life Savers 70 Melba toast 70 White bread 70 Golden Grahams 71 Bagel 72 Corn chips 72 Watermelon 72 Honey 73 Kaiser roll 73 Mashed potatoes 73 Bread stuffing mix 74 Cheerios 74 Cream of Wheat, instant 74 Graham crackers 74 Puffed wheat 74 Doughnuts 75 French fries 76 Frozen waffles 76 Total cereal 76 Vanilla wafers 77 Grape-Nuts Flakes 80 Jelly beans 80 Pretzels 81 Rice cakes 82 Rice Krispies 82 Corn Chex 83 Mashed potatoes, instant 83 Cornflakes 84 Baked potato 85 Rice Chex 89 Rice, instant 91 French bread 95 Parsnips 97 Dates 103 Tofu frozen dessert 115

PROTEIN PANCAKES ANYONE??

GOOD MORNING!!! Here is a recipe I found for protein pancakes made with oats and oat flour. To make oat flour, simply grind oats in a blender or food processor until it becomes a flour-like consistency. I'm going to try these too today... let me know what you think!

I WILL be spreading a tablespoon of my flax-fortified peanut butter on mine ;-)

Ingredients:

1 cup fat free milk (or water)*

3/4 cup oatmeal (uncooked, quick or regular oats)

3/4 cup oatmeal flour

1 tsp baking powder (optional)

1/4 tsp salt (optional)

4 large egg whites

1/2 tsp cinnamon, ground

Try these modifications:

Blueberry pancakes: Add ¼ c blueberries (fresh or thawed) to recipe and omit cinnamon

Oat-Nut pancakes: Add 1 ½ tbsp diced pecans, walnuts, or almonds to recipe.

Whole Grain pancakes: Replace quick oats with hot multigrain cereal. Prepare as directed.

High protein pancakes: Add 1-2 scoops vanilla protein to batter, increase water.

Directions:

Heat milk (or water) until hot, stir in oats and set aside. Beat egg whites into a stiff foam with hand mixer or blender and reserve. Mix remaining dry ingredients together and stir in oatmeal/milk mixture. Fold in egg whites until mixture is well blended. . Spray pan with nonstick spray and cook pancakes until browned on both sides.

*Depending on how long you've let the oats sit, you may need to add a little extra water to the batter to thin it out. It will still be thicker than regular pancake batter

Nutritional Information for 5 Pancakes:

Per Serving: Calories- 313 Carbs- 48.8g Protein- 19.5g Fat- 4.5g Fiber- 6.3g

NEW DOUG SMITH PHOTOS March '10

Just had the pleasure of shooting with Doug Smith over Arnold Weekend in Columbus (3/5/10) and have received a couple of the shots back... take a look!

HOME WORKOUT FOR WOMEN!!! EXCELLENT article from www.mybesthealthportal.com

The Ultimate Home Workout for Women

Written by By Jeff Behar, MS, MBA

The following are a few simple exercises that you can do at home that require no specialized other than equipment that you may find around your home that you can do to tone up and look great! The object of the workout should be intensity, so rest no more than two minutes at the end of each circuit before starting the next one. Other tips: Perform 8-12 repetitions of each exercise (resulting in failure at the last rep), and work up to four to six complete circuits. Now before you start, you should warm up properly and stretch. Warm-up exercises and stretching are essential to any workout. Both help prepare your muscles and joints for more intense activity. This helps prevent injury, as well as promoting circulation. Warm-up exercises should be done before stretching. Warm-up exercises increase the temperature of the body, making the muscles more flexible and receptive to strenuous activity. Warming up should slightly increase the heart rate but not to the level experienced during your workout. The warm-up should be intense enough to increase your body temperature but not strenuous enough to cause fatigue. A rule of thumb might be to work hard enough to break a mild sweat. The following home exercises represent a full range of workout activities. The arm, chest, and shoulder exercises emphasize biceps and triceps, among other muscle groups. The abdominal exercises strengthen the core muscles of the body, trimming your waist and improving posture. Leg exercises strengthen the muscles that allow you to run, jump, and climb stairs; these include the thighs, hip flexors, and quadriceps. Push-ups Start by lying face down on the floor with your hands approximately shoulder width apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight. Push-up until your arms are straight, keeping you back and legs straight. This is the starting position. Lower your body until your chest touches the floor at the bottom, and then return to the starting position. Chair Dips Position yourself between the chairs, supporting your weight on your hands and with your feet out in front of you. Slowly lower yourself until your upper arms are parallel to the seat of the chairs Hold in lower position before pushing back up until your arms are fully extended again. Repeat for the desired number of repetitions Close Grip Push-ups Start by lying face down on the floor with your hands approximately four to six inches apart. You may need to have your knees touch the ground until you can build up enough strength to perform the movement with your legs straight. Push-up until your arms are straight, keeping you back and legs straight. This is the starting position. Slowly bend elbows and lower body to floor with the chest almost touching the hands. Remain in proper alignment with abdominals held in tight. Exhale on exertion. Return to starting position. Repeat for 8 - 12 times and then return to the starting position. Lunges Wide Stance Begin by standing straight, then step forward with one foot, leaving the other back. Both feet should be directed straight with the toes facing forward. Take a large step. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up. Maintain your body in an upright position and avoid leaning forward. Repeat this action to perform several repetitions, then again with the opposite foot forward. Lunges Narrow Stance Begin by standing straight, then step forward with one foot, leaving the other back. Both feet should be directed straight with the toes facing forward, heels no more than 4 inches apart. Take a half step. Lower your back knee almost to the floor, and rise up again, concentrating on squeezing your buttocks to push yourself up. Maintain your body in an upright position and avoid leaning forward. Repeat this action to perform several repetitions, then again with the opposite foot forward. Make sure there is not too great a distance between your feet. Do not allow your front knee to go forward beyond your toes as you come down, and stop where your feel comfortable. Step Ups Stand just in front of the step, with your feet about shoulder-width apart. You can place your arms down by your sides or on your hips, whichever is more comfortable. Step up onto the step with one leg in a steady and controlled motion, pulling you up onto the step. Pause momentarily with both feet up on the step. Step down off the step with your opposite foot and then follow with the other foot, returning to the starting position. Repeat this action, alternating the leading leg each time. Repeat for a total of 10 to 20 times per leg. Calf Raise Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks. Push up with your toes and get a full extension in a controlled motion. Pause momentarily. Lower back to the stating position. Repeat this action for a total of 10 to 20 times per leg. Squats Position your feet flat on the floor, about shoulder width apart (toes slightly turned out) Keep the abdominals tight and the lower back straight and your head up.If you wish you can hold onto something to give you some support, i.e. a desk. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position Maintain the body in an upright position and avoid leaning forward. Always inhale your breath on the way down, and exhale as you stand up. Single-Leg Lunge This exercise targets the Glutes, Hamstrings, Quadriceps, and Core. Stand in a lunge with left foot in front, knees bent and left thigh parallel to floor. Lean forward from hip, then straighten left leg, extending right leg behind you 45 degrees. Return to start. Complete 10 - 20 reps on each leg. Pigeon Squats Position your feet flat on the floor, about 6 inches apart (toes slightly turned in). Keep the abdominals tight and the lower back straight and your head up. If you wish you can hold onto something to give you some support, i.e. a desk. Slowly descend until the thighs are parallel to the floor, hold for a second, then push back up to the starting position. Maintain the body in an upright position and avoid leaning forward. Always inhale your breath on the way down, and exhale as you stand up. Calf Raise Stand with your toes of one leg on the edge of a step (your other leg should be up, feet back against buttocks. Push up with your toes and get a full extension in a controlled motion. Pause momentarily. Lower back to the stating position. Repeat this action for a total of 10 to 20 times per leg. Chin-ups Note: For this exercise you require suitable overhead support, such as ceiling rafters in a garage or the molding of your doorframe. (There are also commercially available pull up bars that fit within a doorframe available). Stand on a chair or ump up to grasp the bar, with your hands positioned shoulder-width apart and with an underhand grip. Start in the hang position below the bar. Slowly raise your body until your chin reaches the bar level. Pause a moment before slowly lowering yourself back to the starting position. Bent Over Row Stand next to a sturdy bed or another flat surface that will provide a good support. Place your left hand and left knee onto the flat surface Hold onto the weight in your right hand. A bag of potatoes or other weighted option can work if weights are not available. Slowly bring the object up to the side of your chest, keeping your back straight. Lower the weight back down to straighten the arm. Repeat this procedure, concentrating on utilizing your back muscles. Switch over and do the exercise with your left arm. Side Laterals Straddle a flat bench and grasp a weight in each hand allowing the dumbbells to hang down at your sides with your palm facing in toward your body. Next, simultaneously raise the dumbbells by bringing the backs of your hands to the ceiling, keeping your arms as straight as possible throughout the movement. Bring your arms to a point that is parallel to the floor, hold for a one-count and return to the start position and repeat for 8 to 12 repetitions. Shoulder Press (use a bag of potatoes or rice for weight if you do not have dumbbells available). Position yourself on a chair to support your back set firmly against the pad. Press the barbells up over your head and return to the start position allowing the barbell to come down in front of you just below your chin. Repeat this movement for 8 to 10 repetitions. Bicep Curls Position two dumbbells to sides, palms facing in, and arms straight. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Repeat this movement for 8 to 10 repetitions. Continue to alternate between sides. Leg Raises Leg raises place primary stress on the lower half of the rectus abdominis although the muscle fibers of the upper rectus abdominia are recruited as well. Secondary stress is also placed on the intercostal muscles. Because this movement works the hard to work lower abs you want to do this exercise before crunches. Lie on your back on an inclined ab board with your head toward the raised end. Grasp the end of upper bench with your hands to stabilize your body. Bend your leg 15-20 degrees or until you feel your back relax. Use your abdominal muscles to raise your feet in an arc to a position directly above your head. Drop your feet in a return arc until they clear the bench. Repeat until failure (get 15-25 reps). Reverse Crunches Reverse Crunches are a great exercise for working the lower abs. Lie flat on your back with legs extended. Raise your legs into an L position with your abs. You can flex your knees a bit. Lower them to almost floor level and raise again. Keep going until failure. Roll up Crunch Targets: Rectus abdominis (the "six-pack" muscle). 30 percent more effective than the standard crunch because the move challenges your abs through a fuller range of motion, recruiting more muscle fibers. Lie back with legs straight and arms extended above head next to ears. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes. Repeat 15- 25 times. Bicycle Crunch Targets: Upper Abdominals, Obliques, And Hip Flexors. Lie back with legs straight and arms extended above head next to ears. Bring arms forward, tilt chin down, and slowly curl upper body up, reaching hands to toes. Repeat to failure. Follow this workout two or three times a week, with at least a day between workouts for recovery and you will look great in no time!

6 Elements of a Balanced Exercise Plan

6 Elements of a Balanced Exercise Plan by Jennifer Searles

Check out this article on www.musclemagfitness.com and www.mybesthealthportal.net

We all want to make sure we're doing the right stuff when it comes to exercising. There's nothing worse than being unsure about what you're supposed to be doing in the gym... we want results, and we don't want to get hurt, right? When designing an exercise plan, it's important to have a balanced routine. Leaving one element by the wayside can hinder optimal results and even set the stage for injury. By following the 6 elements of a balanced exercise plan listed below, you ensure that you will get the body you want and the good health to go along with it.

1. Cardio Fitness

Most people know that cardio or aerobic fitness is a key element in a balanced exercise plan. It's cardio that helps burn calories, thus, helping you shed unwanted fat. Aside from the aesthetic value of cardio fitness, it also helps improve lung and heart function. The more efficient your Cardiovascular system is, the better it can pump blood containing oxygen and nutrients to your muscles for optimum efficiency in everyday activities.

Aim for 30 minutes of moderate activity per day, 5 days per week. You can also perform 15 minutes of high intensity sessions 5 days per week. Stick to exercises that utilize the larger muscle groups such as walking, jogging, cardio machines, even housecleaning and vigorous yard work. As long as your movin' and sweatin', you're getting some good cardio work done. For a good cardio fitness workout, your heart rate should be anywhere between 60-85% of your maximum heart rate.

2. Muscular Strength

Muscular strength is another element of a balanced exercise plan that people tend to know is important. By building strong muscles, our bone density can improve, which helps ward of risk of osteoporosis and other bone disorders later in life. Plus, when you strength train, a by-product is sexy sculpted muscles that turn heads. Increased muscle mass can also help keep you lean! Muscle mass burns more calories than fat, therefore, the more muscle mass you have, the more calories your body burns at rest.

Aim for a minimum of 2 days of strength training per week. Gyms are equipped with a variety of machines and free weights to use for a balanced weight training program, but if a gym is not an option for you, there are plenty of ways that you can get your dose of strength training at home. Use water bottles or bottles filled with sand as weights. You can also invest in an inexpensive set of resistance bands, or use body weight as the resistance. Pushups, lunges, body squats and abdominal crunches are all exercises that can be done at home and are great for increasing muscular strength.

3. Joint Stability and Balance

The stronger your joints are, the better equipped your body is to handle the stresses of regular weight training and functional activities in everyday life. Along with strong joints comes increased balance. The better your balance is, the more functional you are. Without proper balance and joint stability your exercise plan will suffer as will your progress. Great exercises for joint stability can be easily worked into any regular exercise plan a number of ways. You can perform standing exercises on one leg to promote ankle and hip stability. Performing weight training exercises on an unstable surface such as a bosu ball or dyna disc will also help improve joint stability and balance. Just be sure to use lighter weights than you normally use since you will be more unstable.

4. Core Stability and Strength

Just as joint stability and strength is a key part of a balanced exercise plan, so is core stability and strength. With a strong core, you minimize back and spine injury risk when performing weight training and many other everyday activities. The muscles of the core are broken down into two systems. The movement system (latissimus dorsi, erector spinae, iliopsoas, hamstrings, hip adductors, hip abductors, rectus abdominus, and external obliques) and stabilizers (transverse abdominus, internal obliques, lumbar multifidus, pelvic floor muscles, diaphragm, and transversospinalis). Both systems need to be trained to ensure a strong and stable core and minimize injury.

Movers are trained by anything that causes your spine to flex or rotate. Crunches, back extensions and twisting crunches are exercises that can be used to keep your movement system strong. The stabilizing system is worked by performing isometric type exercises such as various types of planks.

5. Stretching

If you are doing cardio and training with weights, you are flexing the muscles, therefore, they need to be stretched. Without proper stretching, your muscles will have a decreased range of motion... a perfect recipe for injury and inefficiency in your exercise plan. Being flexible enables the muscles to fire more efficiently and helps them to perform a movement through it's full range of motion. When you can move through the proper range of motion, any exercise becomes more efficient. The better the efficiency of an exercise, the better the results.

Contrary to what most people think, one shouldn't stretch before exercising as the muscles are not warmed up, and you risk pulling the muscle being stretched. Warm up for 5-10 minutes doing light cardio activity or dynamic movements such as bodyweight lunges or bodyweight squats. You should always stretch after you exercise. If it's a non-exercise day, stretching after a light warm up will do the trick to increase flexibility and keep you on track with your balanced exercise plan.

6. Nutrition

Without proper nutrition, a balanced exercise plan, is well, unbalanced. You need to be sure that you are feeding your muscles the proper nutrients so that they can recover and be functional for following workouts. Muscles are made of proteins, therefore, it makes sense to be eating enough protein to help nourish them throughout the day. Choosing low-fat protein sources such as egg whites, chicken, turkey, fish, lean beef, low-fat dairy and protein powders will help to keep muscles properly fed and the bodyfat at bay. Make sure you have a protein rich meal every 2-4 hrs to endure proper recovery. Muscles need carbohydrates also, so by choosing low-glycemic whole-food sources such as yams, brown rice, oatmeal and low-sugar fruits, you are setting the stage for optimal muscle building and balance in your plan.

There You Have It!

Creating a plan is simple. Utilize the 6 elements above and you are sure to have a balanced and sound exercise plan. It's not necessary to work all the elements into every workout, but by incorporating them throughout the week, you will be on your way to a body that is healthy, functional, sculpted and ready to take on anything life throws its way.

I'm now an EXPERT contributor to some GREAT fitness sites...

I was just named as an expert contributing author to www.mybesthealthportal.net and www.musclemagfitness.com

SO excited about this... these sites are absolutely amazing and PACKED with informative articles about everything from fitness and nutrition to anti-aging and more... check 'em out!

I'll be posting my articles to this blog so that you all can see what I'm writing about. My latest is below. I wrote it and it was edited by Lynn Glenn.... Enjoy!

His and Hers "Sexy Sweetheart" Valentine's Day Weight Workout

Who says we only need to look great in the warmer months? It's true that looking good is important when there's less clothing involved, but with Valentine's Day around the corner, we want to impress our sweethearts right? Read on for the perfect HIS and HERS workout to fine tune those "wow factor" areas that we all look for in the opposite sex. How about pleasing your sweetheart by presenting those chocolates and flowers with a beautiful sculpted bod!

Valentines Day Workout for Her

When asking women what they think will impress their sweeties the best, the answer is usually luscious legs, gorgeous glutes and sexy shoulders. If done consistently, the following workout for women will result in just that, and in plenty of time to impress for Valentine's Day. Below are exercises that can be done in the gym or at home. Do all exercises in one workout 2-3x per week making sure you allow 2 days rest in between workout days.

Step-ups for Gorgeous Glutes and Luscious Legs

With a bench or chair positioned in front of you, place your hands on your hips (or hold a dumbbell in each hand) and step one foot up onto the bench. Be sure to stand up to a full extension of the working leg without locking your knee. Step back onto the floor with the same leg and repeat. Do 12-15 reps on each leg for 3 sets.

Reverse Lunges for Gorgeous Glutes and Luscious Legs

Start in a standing position with feet together and hands on hips (or holding a dumbbell in each hand.) Step one foot backward, and bend both knees at 90 degree angles, bringing your back knee close to the floor. Bring your back foot to the starting position and repeat. Do 12-15 repetitions on each leg for a total of 3 sets.

Plie Squats for Gorgeous Glutes, Luscious Legs and inner thighs

Start in a standing position with hands on hips or holding a single dumbbell between your legs. Slightly turn toes outward as if in a ballet plie. Slowly lower your body to the floor so that both knees are bent at 90 degree angles. Hold for a count of 3, then extend your legs to bring your body back up. Repeat 12-15 times for 3 sets.

Dumbbell Presses/Inverted Pushups for Sexy Shoulders

In a seated position with a dumbbell in each hand, place arms with elbows bent so the dumbbells are at chin height. Act as if you're drawing an "A" in the air with the dumbbells, bringing them above and together over your head. Squeeze the shoulders for a count of 3, then bring the dumbbells back down to the starting position following the same line that they were raised on. If you are at home and without dumbbells, you can achieve the same effect by doing inverted pushups. Place bent knees on a chair with hands positioned on the floor in front of you. Lower your head to the floor and press back up. Repeat both exercises for 12-15 repetitions for 3 sets.

Dumbbell Lateral Raises for Sexy Shoulders

In a standing position holding a dumbbell (or soup can) in each hand down at your sides. With slightly bent elbows, raise each hand to shoulder height and bring back down to starting position. Repeat 12-15 times for 3 sets.

Valentines Day Workout for Him

Most men seem to agree that it's a chiseled chest, amazing arms, and bangin' back that are physically attractive to the opposite sex. Want to have them looking sexy for your sweetheart for Valentine's Day? The following Valentine's Day Workout for Him is sure to please.

Dumbbell Chest Presses/Weighted Pushups for a Chiseled Chest

Laying flat on a bench or a mat, place a dumbbell in each hand. With bent elbows, bring each dumbbell to chin height and press up and together over your chest. Imagine drawing an "A" in the air with the dumbbells. Squeeze for a count of 3 and bring the dumbbells back to the starting position, down along the same line that you raised them on. Repeat 10-12 times for a set of 3. If you're at home and don't have dumbbells at your disposal you can also do weighted pushups. Have a partner put some light pressure on your back while you perform 12-15 pushups. Make sure to keep your belly button drawn into your spine to protect your back and core while the extra pressure is added.

Dumbbell Flies/Isometric Doorway Fly for a Chiseled Chest

With a dumbbell in each hand, lay flat on a bench or mat on the floor. Start with both dumbbells at arms length out to your sides. With slightly bent elbows, bring your hands in an arc above your chest so that the dumbbells are together. Bring back down to the starting position and repeat. Perform 10-12 reps for 3 sets. If you're doing this exercise at home, you can get the same results with Isometric Doorway Flies. Stand in a doorway with each arm on either side of the doorframe. With hands inside the frame, press and hold for 5-10 seconds and rest for 2 seconds. Repeat 10 times for a total of 3 sets.

Diamond Pushups for Terrific Tri's

This is the same thing as a regular pushup, but with your hands close together, it focuses more on the triceps. Get into a pushup position with hands touching each other on the floor underneath your chest. Perform 12-15 pushups for a total of 3 sets.

Wide Grip Pull-ups for a Bangin' Back and Bi's

Using a chin-up bar or assisted pull-up/dip machine, place hands on the bar just outside of shoulder width. Focusing on keeping your chest up and back straight, pull your body upward so that your chin is just above the bar. Focusing on pulling from the elbows helps the arms stay fresh so that the back can get a proper workout. Perform as many reps as you can up to 15 for 3 sets.

Final Note - Don't Forget Diet and Cardio

Although weight training is key in sculpting your muscles efficiently, you also need to focus on proper nutrition and cardio in order for your hard work to show by Valentine's Day. Here is a fantastic article on effective and healthy dieting. Focusing on clean and wholesome foods while watching calorie intake is paramount in looking and feeling great. Make sure you are burning enough calories with your cardiovascular workouts so that you are creating the calorie deficit needed in order to effectively burn the ugly fat on top of your muscles.

There you have it! A va-va-voom Valentine's Day workout for you and your sweetheart... work it out and show it off!