December 2017 - FITBODYUSA
Dumbbells are practical fitness tools you can use at home or even inside the gym. There are also endless possibilities on what you can do with your dumbbell. Nonetheless, it is important that you first understand the safety measures on using dumbbells so you can effectively prevent any possible injuries. Below are some ideas on your home dumbbell workout.

5 Minute Home Dumbbell Workout for Woman


For this workout, we’re focusing on each muscle group individually. Usually, a 5-minute workout would be best with compound exercises; compound exercises involve working multiple muscle groups at once. Here, we’re focusing on specific muscle groups because we want to isolate, strengthen, and build more muscle. The more muscle you gain, the more fat you’ll be able to burn. Burning fat and building muscle all help tone, strengthen and sculpt your body. Feel accomplished, get motivated, get the fitness buzz going and commit to making a newer you!

Equipment Needed: Interval Timer (Interval Timer is a free app download), 1 set heavy weights(20-25), set of medium weights(12-15), flat bench

1. Seated Wide Bicep Curls – 1 minute 


Seated Wide Bicep Curls


2. Dumbbell Row – 30 seconds 


Dumbbell Row


3. Seated Shoulder Press – 30 seconds


Seated Shoulder Press



4. Weighted Jackknife – 1 minute 


Weighted Jackknife

 

5. Dumbbell Squats – 30 seconds


Dumbbell Squats


6. Straight-Legged Deadlift – 30 seconds


Straight-Legged Deadlifts

7. Bench Press – 30 seconds

Bench Press



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Dumbbells are universal pieces of exercise equipment which can be used to achieve a full body workout from home. With a little bit of planning and research, you can create a home dumbbell workout that will effectively tone and trim targeted spots on your body.

5 Minute Home Dumbbell Workout for Woman

Peanut butter is a very healthy food. Especially when dieting and also for workouts. We are all in a rush with work and families while still trying to fit in exercise that many of us resort to energy and protein bars on a daily basis. Problem is these energy bars are loaded with sugars (even the healthier cane type).

Peanut-Butter-Ground-Flax-Seeds-Energy-Bites-Recipe


Enter peanut butter; this versatile food will fit in with so many healthy endeavors. It's a great snack with apples, or spread on crackers and especially yummy in a peanut butter workout smoothie with added protein powder for recovery.

Did you know that peanuts are not a nut but a member of the legume family which is related to peas, lentils, chickpeas and other beans? Because of this they have many necessary and healthy nutrients like folate which is essential for the structure of our DNA and RNA at the cellular level and is important for our body tissues like bone marrow and the intestinal tract. Folate is also necessary to help the body synthesis and breakdown amino acids. Without folate or folic acid, your body's nervous system and brain function would be affected in negative ways.

Peanut butter also contains vitamin E, an antioxidant, involved in immune function and also aids the heart along with resveratrol. Other nutrients in peanut butter are the mineral zinc, used by your body for repair and the immune system, niacin, protein and manganese. According to the American Peanut Council, "the Nurses' Health Study that involved over 86,000 women, have found that frequent nut consumption is related to reduced risk of cardiovascular disease." This great little bean also contains thiamine (vitamin B1), B6, riboflavin (B2), iron and calcium.

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Peanuts are also a contender with fruit as a source of antioxidants because they contain oleic acid, the same fat in olive oil. The research done on peanuts was found to be as loaded with antioxidants as strawberries and blackberries. They also contain more antioxidants than apples and carrots! This I'm sure will be a surprise to many people as it was to me.

Yes peanut butter does contain fat but 80 percent is good fat which can help you lower LDL cholesterol (the lousy cholesterol). Fat none-the-less is a critical nutrient needed for brain function and for moving fat soluble vitamins where your body needs them like the skin.

Peanut Butter Ground Flax Seeds Energy Bites Recipe


Peanut Butter Energy Bites Recipe


Ingredients

  • 1 cup old fashioned rolled oats
  • ⅔ cup creamy peanut butter
  • ½ cup ground flax seeds
  • 1/4 cup chocolate chips
  • 1 teaspoon vanilla
  • 2 tablespoons honey

Instructions

  1. Place all ingredients in a large bowl and stir together well to combine.
  2. Place bowl of "dough" in the fridge for 30 minutes to an hour so it can set up.
  3. Bring dough out of the fridge and roll into balls about 1 Tablespoon in size.
  4. Store in a covered container in the fridge.

Peanut Butter Ground Flax Seeds Energy Bites Recipe