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Perform Arnold Dumbbell Presses

Perform Arnold Dumbbell Presses

  The Arnold press is a variation of the dumbbell shoulder press. It has a twisting motion and starts with the palms facing your body as opposed to facing the front of the room. It offers a bigger range of motion while still targeting the shoulders, deltoid... read more
Start Cupping!!!

Start Cupping!!!

  Cupping is a form of alternative therapy in which a local suction is created on the skin. It is the inverse procedure of a massage – rather than applying pressure down towards an area, it uses gentle pressure pulling upwardly.  Cupping has been used in... read more
Veterans Day … Resources

Veterans Day … Resources

  Veterans Day aims to honor military veterans. This day remind us to be thankful for all those who served in the United States Armed Forces. It is also an opportunity to express our gratefulness towards those who are actively serving and risk their well being... read more
Hammer Curls

Hammer Curls

  Great Biceps and a better grip are some of the after-effects of Hammer Curls! Your biceps, the muscles that runs across the front of your upper arms, are the main muscles stimulated. At the same time, the forearm muscles – the brachioradialis – are... read more
Lessons from Columbus Day

Lessons from Columbus Day

  Columbus Day is a national holiday in many American countries commemorating Cristopher Columbus’ arrival to the Americas on October of 1492.   The anniversary tends to celebrate ideals of patriotism, loyalty to one’s nation, and social progress.... read more
Deal with Depressive Moods Naturally

Deal with Depressive Moods Naturally

  We all feel blue from time to time, which is normal depending on the circumstances we encounter. But do you feel sad most times than not? If so, you may be depressed. Depression or major depressive disorder is a serious mood disorder that affects your daily... read more
What are the Best Ab Exercises???

What are the Best Ab Exercises???

    Do you know what are the most effective ab exercises? In recent years, many products and exercises have promise the best and fastest results in abdominal training.  But how do you know what is the most efficient path to tighter abs? Recent research... read more
Essay Competition… Technology & Future

Essay Competition… Technology & Future

  The Future of Technology Summit 2017 will take place on November 2nd on Washington, D.C. and aims to spark conversation among today’s education leaders on the latest tech advancements altering the way we live, work, and connect. In addition, it is now running... read more
Labor Day… Are You Happy?

Labor Day… Are You Happy?

  Labor Day is an important holiday that celebrates the labor movement and all the contributions that workers make on a regular basis.  The first parade to celebrate labor was organized in New York City and became an official federal holiday in 1894. Labor day... read more
Soak Up more Sun … Sunlight’s Benefits!

Soak Up more Sun … Sunlight’s Benefits!

  You may be wondering what I am talking about since you hear everywhere that you must protect yourself from the sun.  You are right!  The widespread message demonizes the sun and demands that you to avoid it! Nevertheless, the current pervasive message to stay... read more
Reverse Lunges

Reverse Lunges

  Another great exercise for the lower body is reverse lunges. This exercise is multifunctional since it stimulates numerous muscles and can be applied for diverse goals. It challenges your quadriceps, hamstrings, glutes, calves and even your core muscles. The... read more
Mountain Climbers with Twist

Mountain Climbers with Twist

  Do you want to maximize your time at the gym, get fitter, stronger, and leaner?  Incorporate Mountain Climbers into your routine.  Mountain climbers are great multifunctional calisthenic exercises! Mountain Climbers engage muscles all over your body. Shoulders,... read more
It’s a Lifestyle!!!

It’s a Lifestyle!!!

  You realize changes need to take place. Maybe you want to lose weight, or perform at higher levels, or maybe you just want to feel better… but how do you do it? All these kind of changes are possible and long-lasting results can be maintained when you... read more
Independence Day ….  Are You Free??

Independence Day …. Are You Free??

  The Fourth of July is almost here! The day in which we commemorate the Independence of the United States. July 4th is the National Day of the United States. The day (July 4, 1776) in which the declaration of independence was adopted by the Continental Congress... read more
Happy Father’s Day!!!

Happy Father’s Day!!!

  The opportunity to celebrate all fathers is here!! Besides being a celebratory occasion, it can be a time for introspection.   Why?   Well, being a father is much more than just being able to inseminate someone and contribute to the creation of a being.  Anyone... read more
The Better Business Book… My Contribution

The Better Business Book… My Contribution

  It was a great pleasure to collaborate in the creation of The Better Business Book V.2 The Better Business Book is your one-stop shop for crystal-clear business advice that you can use to grow your business and live a balanced life. Just one book to always have... read more
Develop Healthy Children and Avoid Disease

Develop Healthy Children and Avoid Disease

  International Children’s Day, or the International Day for Protection of Children, has been celebrated since 1950 and just passed on June 1st. In commemoration of this day, it’s important to think about how can we celebrate children and how can we... read more
Upright Barbell Rows for Rounder Shoulders

Upright Barbell Rows for Rounder Shoulders

  Another great exercise for the shoulders is the upright barbell row. It is a compound exercise that not only targets the shoulders, specifically the side deltoids followed by the front delts, but also the trapezius muscles, the rhomboids and the teres minor... read more
Memorial Day and Veterans

Memorial Day and Veterans

  Memorial Day is here!  It is a holiday to commemorate those who died while serving in the armed forces.  This holiday was born after the American Civil War as a gesture to decorate with flowers the graves of those who died during the war. Eventually, it became... read more
Heathy Food to Celebrate Mother’s Day

Heathy Food to Celebrate Mother’s Day

  Mother’s day is approaching… A wonderful way to celebrate is to enjoy your mother’s company and nurture her body with delicious nutritious choices. If you take her out, choose a place with a variety of healthy dishes, a place where the menu... read more
The Global Stress Summit

The Global Stress Summit

  The Global Stress Summit is taking place right now!   It began on April 24th, and tens of thousands are learning from the expert wisdom so important in the understanding of how to control and BENEFIT from stress! Not everyone experiences stress the same, but... read more
Zottman Curls for great Biceps!

Zottman Curls for great Biceps!

  Another great exercise for the arms, specifically the biceps, is the Zottman Curl. It works all three major muscles that make up the biceps (the biceps brachii, brachialis, and brachioradialis). It is a little different than the regular curls since it involves... read more
Turn Up the Heat… Sauna Benefits

Turn Up the Heat… Sauna Benefits

  Now is the perfect time to use the sauna since the weather is still cold here in New York. But even if you are enjoying warmer temperatures, saunas are amazing for you! A sauna is any room designed to experience dry or wet heat sessions. Recently, infrared... read more
Podcast: Estres

Podcast: Estres

  Los invito a escuchar mi programa en español Ponte en Forma y Saludable con Adriana en Spanish Public Radio! Estrés En este programa hablo del estrés Que es el estrés Peligro de estar estresado Como lidiar con el estrés saludablemente Escucha el programa de... read more
The Comeback Podcast….My Interview

The Comeback Podcast….My Interview

  It was a great pleasure to be part of this great podcast. Mark Jennison’s podcast The Comeback Podcast is an incredible medium where he motivates his audience to achieve higher levels of success by sharing his knowledge and experience, as well as his... read more
Gym Owners and Fitness Professionals

Gym Owners and Fitness Professionals

  Do you own a gym or are a fitness professional? Subscribe to Gym Owner Monthly magazine to get the latest fitness trends and business strategies. It will help you to grow a successful enterprise and keep making a positive impact in people’s lives. Here is... read more
Approach Fat Loss and Fitness Holistically

Approach Fat Loss and Fitness Holistically

  Have you tried to lose body fat but failed to achieve your desired results? Or maybe you hit your target weight but months later gained it right back? When striving to attain a lean, fit, and healthy body, it is essential to incorporate a multifaceted approach... read more
Embrace the Cold… Benefits of Cryotherapy

Embrace the Cold… Benefits of Cryotherapy

  Cryotherapy or Whole Body Cryotherapy (WBC) has become more popular over the past few years. Yet, it has been around for decades. It was developed in the late 70s for the treatment of rheumatoid arthritis. Cryotherapy is the exposure of the body to subzero... read more
Why Perform Hamstring Curls

Why Perform Hamstring Curls

  The lower extremities have various extensive and wide muscles that must be stimulated. A region that is many times neglected is the hamstring area – the back of the legs. The hamstrings cross both the hip and knee joint and are involved in knee flexion... read more
Fully Engage this Valentine’s Day!!!

Fully Engage this Valentine’s Day!!!

  Valentine’s Day, or Saint Valentine’s Day, honors St. Valentine.  It is unclear if the celebration is based on one saint Valentine or the fusion of two saints of the same name. These saints are connected to stories of martyrdom, where they suffered... read more
Get Leaner…The Need for Protein

Get Leaner…The Need for Protein

  Protein is another very important macronutrient vital for the body. Macronutrients are substances that our organisms need in major amounts, which provide energy and allow us to survive and develop. Along with proteins, carbohydrates and fats should be... read more
Surviving the Holidays!!!

Surviving the Holidays!!!

  Another holiday season is upon us, and with it all the excitement that accompanies it, as well as all it’s chaos. The holiday season commemorates a tradition of cultural or religious importance. At the same time, it can serve as a period to enjoy the... read more
Benefits of Foam Rolling

Benefits of Foam Rolling

  Do you sometimes feel like your muscles are very tight or even sore? If so, you should try Self-Myofascial Release! Self-Myofascial Release or Foam Rolling is basically a self-massage. It is done to release muscle tightness or trigger points. These trigger... read more
Tips for a Healthier Thanksgiving!

Tips for a Healthier Thanksgiving!

  Thanksgiving Day is already here! This holiday was originally created to give thanks for the preceding year and the blessing of the harvest. It’s told that Native Americans from the Wampanoag tribe helped the pilgrims at Plymouth, in present-day Massachusetts,... read more
Benefits of Bleacher Runs – Video

Benefits of Bleacher Runs – Video

  Most people spend a lot of time doing cardiovascular exercise at a lower intensity level. However, it is highly beneficial to incorporate high intensity exercises. A great way to challenge your heart and all muscles in the body is by running the bleachers.... read more
Was that Trump in New York City yesterday???

Was that Trump in New York City yesterday???

  In the midst of a very controversial and ugly battle for the presidency, it is beneficial to avoid getting caught up by negativity and even hatred. Aim to support your candidate of choice, Hillary Clinton or Donald Trump, even if you despise the competition,... read more
Obesity … Are Genetics to Blame??

Obesity … Are Genetics to Blame??

  It seems that many times people blame their genes for their state of their body, particularly when carrying extra body fat. Many of my clients have said, “This is how’s always been… Obesity runs in my family.” The truth of the matter is that genes... read more
Great Arms with Tricep Pushdowns

Great Arms with Tricep Pushdowns

  In the quest to get great-looking arms, all the muscles in the arms must be worked out. Right now, I am talking specifically about the triceps. Ideally, the triceps are stimulated through intensity (heavier weight, enough repetitions and fatiguing the muscles)... read more
Podcast: Metas & Basicos para Adelgazar

Podcast: Metas & Basicos para Adelgazar

  Los invito a escuchar mi programa en Ponte en Forma y Saludable con Adriana en Spanish Public Radio! http://www.spreaker.com/user/spr-radio/ponte-en-forma-con-adriana-1 En este programa hablo de la importancia de tener metas: Como componer las metas para que... read more
Decline Push Ups Benefits

Decline Push Ups Benefits

  Pushups are amazing for you since they are highly functional. As you may probably know, push ups target the chest muscles. At the same time, they engage the shoulders, triceps, core and a the lower body mildly. They help you develop a strong body, specifically... read more
Is your Body affecting your Mood?

Is your Body affecting your Mood?

  Do you know how interconnected is your body to your mind? You may not realize it but the state of your body can affect your mood. And viceversa, your mood can have an effect on your body’s state. Have you noticed how sometimes when you are feeling... read more
The Atrocious Reality of our Nation

The Atrocious Reality of our Nation

  Are you fully conscious of our current state of affairs???  It is sad to say but our society is not a healthy one. Take the time to look around and analyze the situation. Stop and observe people around you. Watch what is presented on the news from a detached... read more
Benefits of Hanging Knee Raises

Benefits of Hanging Knee Raises

  Hanging Knee Raises is another amazing exercise for the core. It is a great compound exercise. Compound exercises are favorable since they involve multiple set of muscles, facilitating fat loss efforts and multiple joing engagement. Doing Hanging Knee Raises... read more
On Being an Olympian!!!

On Being an Olympian!!!

  The Olympic games are taking place right now and many enjoy watching them daily or at least catching the highlights.   Others enjoy watching their favored sport being played at an international level or their favorite athletes perform on the highest arena.... read more
Barbell Drag Curls for Awesome Arms

Barbell Drag Curls for Awesome Arms

  A key aspect in training is diversity.  Making changes in your routine positively affect your body, your physiology, as well as your mental state. When aiming to shape nice-looking arms, or any other muscle of the body, it is essential to perform different... read more
How to Implement Change NOW!!!

How to Implement Change NOW!!!

  Got Goals? Hopefully you have new accomplishments and projects in mind or ideals for your body and state of health. Yet, you don’t seem to be able to get started??  Sometimes, it seems like it takes a great amount of time getting the ball rolling. So,... read more
Crab Kicks

Crab Kicks

  Want to accelerate your heart rate while maintaining your muscles under tension???   Try Crab Kicks! Crab kicks are a whole body exercise that strengthens the lower and the upper body simultaneously. Plus, they put a good strain on your cardiovascular... read more
Negative Effects of Stress

Negative Effects of Stress

  Do you sometimes feel like you are carrying the weight of the world on your shoulders?? You may be Chronically Stressed!   Stress in small amounts can be favourable for you, even needed. The right amount of stress can serve as the incentive needed to help... read more
Overhead Tricep Extensions

Overhead Tricep Extensions

  The overhead tricep extension is a single-joint exercise that targets the triceps, the muscles on the back of your arms. This exercise really isolates the triceps in order to focus on them, without the assistance of other muscle groups. Benefits of Overhead... read more
3691 Healthy Eating System

3691 Healthy Eating System

  I am so excited to be part of this project! Molli & Tony Rathstone, the creators of the 3-6-9-1 Healthy Eating System, invited a dozen experts on the fitness and wellness arena to participate on the completion of their book’s second volume. We were... read more
Benefits of Pushups

Benefits of Pushups

  Most people have heard of pushups…they are old-school and highly effective! The Pushup is amazing for the body since it is a compound exercise that activates most muscles.  Primordially, it challenges the chest muscles.  In addition, triceps, shoulders,... read more
Back Pain??  Have you heard of Superman?

Back Pain?? Have you heard of Superman?

  One of the most common complaints I hear around is related to lower back discomfort and pain. The most common cause of this is weakness of the core and back muscles. A great exercise for the lower back is the Superman. It primarily strengthens the erector... read more
Is Organic Food Worth It?

Is Organic Food Worth It?

  The popularity of organic food has been steadily increasing over the past years. Yet many people still buy conventional produce and foods. Some think that organic food is “too expensive,” while others think there is no difference between regular... read more
Curtsy Lunges

Curtsy Lunges

  Being a fitness professional in New York, I am constantly being asked about training tips to target the legs and butt. Lunges are one of my favorite exercises. They strengthen and sculpt the quads and glutes nicely.  At the same time, they engage the core and... read more
Skaters

Skaters

  Most people want to burn fat while retaining or building muscle mass. Dealing with an array of clients in New York and all over the world, I emphasize the importance of accelerating the heart rate. Many times I see people working out but they are not even... read more
Skull Crushers!!     :0

Skull Crushers!! :0

  Wanna have good-looking arms? It is important to train different arm muscles, among them the triceps! An awesome exercise with a super cool name is Skull Crushers, also known as “lying triceps extensions.”   They isolate the back of the arms, making... read more
Target the Upper Chest with Cable Flyes

Target the Upper Chest with Cable Flyes

  Working out the Chest is not only for males but highly advisable for females. It is necessary for upper body strength as well as for aesthetics. The pectoralis muscles of the chest have a big range and require diverse exercises to engage them all.  A developed... read more
Cope with Stress Adequately

Cope with Stress Adequately

  Stress is a very common complaint, yet quite subjective.  Difficult and challenging situations are part of life. Yet, this “stressful” situations, which are seen as problems can also be opportunities for change. It is your approach to them that... read more
Love handles???   Work those Obliques!

Love handles??? Work those Obliques!

    People always ask about ways to get rid of the so called “love handles.”  Let me start by saying that you can’t just lose fat on one targeted area. You must work out all muscles in the body and eat a clean diet to see overall body fat... read more
Front Raises for a Confident Look

Front Raises for a Confident Look

  Being in a the fitness arena, competing, training and coaching others, I find the shoulders to be of great importance. Not only for a better figure, but for healthier movement and posture. The shoulder area is composed by numerous muscles, bones, and joints.... read more
Stressed???

Stressed???

  It seems like stress is trendy.  You hear it everywhere and by everyone, even kids talk about stress nowadays… “I’m stressed… Don’t stress me out …This is stressing,” …   And all the conjugations of the verb and... read more
Want Nice Hams ?? Single Leg Deadlifts!!

Want Nice Hams ?? Single Leg Deadlifts!!

  Who doesn’t want nice legs and glutes? One of the best way to achieve this goal is by working out the hamstrings. The hamstrings (hams) are located on the posterior thigh area and are composed of three muscles group (semitendinosus, semimembranosus, and... read more
Berries: Tons of Benefits!!

Berries: Tons of Benefits!!

  By now, you have probably heard that berries are amazing for you. They are delectable and come in great varieties. You can get blackberries, strawberries, blueberries, raspberries, blackcurrant, goji berries and many more. Scientific research now attest to... read more
Build a Full-Ranged Bicep with Reverse Curls

Build a Full-Ranged Bicep with Reverse Curls

  Do you want awesome-looking arms?  You must train those Biceps. As you know, the Biceps are the muscles located on the frontal part of the upper arm, between the shoulder and the elbow. While trying to stay fit, variety is key. Plus, it is always fun to... read more
Are your Traits Lifting or Sinking You???

Are your Traits Lifting or Sinking You???

  Most people have goals or the desire to succeed in one area of their lives or another. Those who don’t, need to evaluate their life, or even get evaluated.   Yes, I’m not kidding!  In my experience in the mental health field, I found that those with... read more
Take the Plunge….. Lunge!

Take the Plunge….. Lunge!

  As a fitness professional, coach and trainer, people always ask about my favorite exercises. One of them are lunges. Lunges are amazing for strengthening and sculpting not only the legs but the glutes, while engaging the core muscles. The longer the lunge, the... read more
Deload!

Deload!

  My schedule has been super hectic for the past several months… Training people, coaching and mentoring, writing, and not to mention dealing with a 4-yr-old, which can be exhausting. And this past week, I felt compelled to take some time off resistance... read more
Increase your Heart Rate with High Knees!

Increase your Heart Rate with High Knees!

  Most people are always looking for ways to lose weight. When people learn I am a fitness coach in New York, they inquire about quick tips to burn more fat. Obviously weight training is a must. Yet, it is great to incorporate high intensity cardio moves. An... read more
Are you Starting your Day Right???

Are you Starting your Day Right???

  How are you starting your day? One thing to think about is Breakfast! There are different approaches to the first meal of the day. Some have a strict meal plan for the day. Others fast during the morning time (I will cover fasting and meal timing on another... read more
Tricep Kickbacks

Tricep Kickbacks

  The triceps are located on the back of the arm. Their name is due to the fact that they are composed of three muscle strands (the long, medial and lateral heads). They are important since they collaborate in the straightening of the arm. Many dislike the tricep... read more
Is your Testosterone declining??

Is your Testosterone declining??

  Being in the fitness and mental health field for years as a coach and mentor, one of the things I hear some men (35 and older) complain about is their discomfort with certain bodily changes. They complain about their decline of energy, strength, muscle... read more
Ready to Fly???  Benefits of Flyes!

Ready to Fly??? Benefits of Flyes!

  The chest is a tremendous muscle that has to be properly trained. It encompasses the pectoralis major and the pectoralis minor. As a fitness professional in New York, I see that most men love to train it and most women love to neglect it. It is understandable... read more

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