Felicia Romero

Felicia Romero Muscle Building Program

Felicia Romero is an Athlete turned cover model whose looks can swivel heads at break-neck speed. Try her muscle building regimen today!

by Fitness 360 Mar 12, 2012

Felicia Romero is no stranger to hard work. And when sculpting her goddess-like physique she puts her nose to the grindstone until she gets the results she demands.
That's right, DEMANDS. Felicia is kind of a diva when it comes to building her (and every dude's) dream body. She won't accept anything but the best.
Plus, she is extremely picky about form. Felicia would rather go lighter in weight and isolate directly to the muscle than lift like a big brut. And as a 3-time cover model and with four pro wins, she may know what she's talking about - they don't just hand those out on the street corner, people!
If you have the drive of a Mack truck like Felicia Romero and a mantle void of fitness bling, delve into her muscle building program ASAP.

Felicia Romero's Fitness Program

Muscle Building Regimen

When building muscle I increase my intake of carbs and healthy fats, as well as the overall calories that I consume.

Nutrition

Total Calories: 1311   |  Fat: 25g  |  Carbs: 128g  |  Protein: 137g

Meal 1

• 

  Oats

  1/2 cup
  Fats: 2 Grams| Protein 4 Grams| Carbs 18 Grams
• 

  Egg Whites

  5
  Fats: 0 Grams| Protein 12 Grams| Carbs 0 Grams
• 

  Whole Egg

  1
  Fats: 4 Grams| Protein 4 Grams| Carbs 0 Grams

Total Calories For Meal 1: 217

Meal 2

• 

  Whey Protein

  1 scoop
  Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams
• 

  Almonds

  20
  Fats: 13 Grams| Protein 5 Grams| Carbs 5 Grams

Total Calories For Meal 2: 280

Meal 3

• 

  Tilapia

  5oz
  Fats: 2 Grams| Protein 28 Grams| Carbs 0 Grams
• 

  Broccoli

  1 cup
  Fats: 0 Grams| Protein 3 Grams| Carbs 5 Grams
• 

  Oats

  1/3 cup
  Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

Total Calories For Meal 3: 233

Meal 4: Post Workout

• 

  Whey Protein

  1 scoop
  Fats: 1 Grams| Protein 24 Grams| Carbs 4 Grams
• 

  Oats

  1/3 cup
  Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams
• 

  Banana

  1/3 cup
  Fats: 1 Grams| Protein 2 Grams| Carbs 12 Grams

Total Calories For Meal 4: 305

Meal 5

• 

  Chicken

  5oz
  Fats: 1 Grams| Protein 37 Grams| Carbs 12 Grams
• 

  Green Beans

  1 cup
  Fats: 0 Grams| Protein 3 Grams| Carbs 14 Grams
• 

  Yam

  3oz
  Fats: 0 Grams| Protein 1 Grams| Carbs 23 Grams

Total Calories For Meal 5: 276

Note: I drink up to a gallon and a half of water every day.

Training

Day 1: Heavy Shoulders

Exercise:

• 

  Dumbbell Shoulder Press

  3 sets of 10-12 reps

Superset:

• 

  Side Lateral Raise

  3 sets of 10-12 reps
• 

  Front Dumbbell Raise

  3 sets of 15 reps

Superset:

• 

  Seated Bent-Over Rear Delt Raise

  3 sets of 15 reps
• 

  Standing Dumbbell Triceps Extension

  3 sets of 15 reps

Exercises:

• 

  Standing Low-Pulley Deltoid Raise

  3 sets of 20 reps
• 

  Arnold Dumbbell Press

  3 sets of 15 reps

Day 2: Back/Calves

Exercises:

• 

  Wide-Grip Lat Pulldown

  3 sets of 15 reps
• 

  Seated Cable Rows

  3 sets of 12 reps
• 

  One-Arm Dumbbell Row

  3 sets of 15 reps, per arm
• 

  Underhand Cable Pulldowns

  3 sets of 12 reps
• 

  Seated Calf Raise

  3 sets of 15-20 reps
• 

  Standing Calf Raises

  3 sets of 20 reps

Day 3: Hamstrings/Glutes

Superset:

• 

  Lying Leg Curls

  3 sets of 15 reps
• 

  Crossover Reverse Lunge (with dumbbell)

  3 sets of 15 reps, per leg

Superset:

• 

  Seated Leg Curl

  3 sets of 15 reps
• 

  Dumbbell Step Ups

  3 sets of 15 reps, per leg

Superset:

• 

  One-Legged Cable Kickback

  3 sets of 20 reps
• 

  Barbell Side Split Squat

  3 sets of 15 reps, per side

Exercises:

• 

  Barbell Deadlift

  3 sets of 20 reps
• 

  Dumbbell Lunges

  3 sets of 15 reps, per leg

Day 4: Rest

Day 5: Light Shoulders

Exercise:

• 

  Dumbbell Shoulder Press

  3 sets of 10-12 reps

Superset:

• 

  Side Lateral Raise

  3 sets of 10-12 reps
• 

  Front Dumbbell Raise

  3 sets of 15 reps

Superset:

• 

  Seated Bent-Over Rear Delt Raise

  3 sets of 15 reps
• 

  Standing Dumbbell Triceps Extension

  3 sets of 15 reps

Exercises:

• 

  Standing Low-Pulley Deltoid Raise

  3 sets of 20 reps
• 

  Arnold Dumbbell Press

  3 sets of 15 reps

Day 6: Rest

Day 7: Heavy Quads

Exercises:

• 

  Leg Extensions

  5 sets of 15 reps
• 

  Hack Squat

  3 sets of 15 reps
• 

  Leg Press

  3 sets of 15 reps
• 

  One-Legged Cable Kickback

  3 sets of 20 reps, per leg
• 

  Dumbbell Lunges

  3 sets of 20 reps, per leg
•  
•  
• FOUND AT BODYBUILDING.COM 

Binge Eating

When you hear of an eating disorder you think of Bulimia and Anorexia, but do you realize binge eating is also an eating disorder? I feel like I know more with this disorder than any other. Sometimes binging is paired with bulimia which is referred to as 'binging and purging.'

If you feel like you may suffer from this, help and support is out there!

Binge eating disorder fact sheet

• What is binge eating disorder?
• What causes binge eating disorder?
• What are the health consequences of binge eating disorder?
• Can someone with binge eating disorder get better?
• More information on binge eating disorder

What is binge eating disorder?

People with binge eating disorder often eat an unusually large amount of food and feel out of control during the binges. Unlike bulimia or anorexia, binge eaters do not throw up their food, exercise a lot, or eat only small amounts of only certain foods. Because of this, binge eaters are often overweight or obese. People with binge eating disorder also may:

• Eat more quickly than usual during binge episodes
• Eat until they are uncomfortably full
• Eat when they are not hungry
• Eat alone because of embarrassment
• Feel disgusted, depressed, or guilty after overeating

About 2 percent of all adults in the United States (as many as 4 million Americans) have binge eating disorder. Binge eating disorder affects women slightly more often than men.

What causes binge eating disorder?

Researchers are unsure of the causes and nature of binge eating and other eating disorders. Eating disorders likely involve abnormal activity in several different areas of the brain. Researchers are looking at the following factors that may affect binge eating:

• Depression.  As many as half of all people with binge eating disorder are depressed or have been depressed in the past. 
• Dieting.  Some people binge after skipping meals, not eating enough food each day, or avoiding certain kinds of food.
• Coping skills.  Studies suggest that people with binge eating may have trouble handling some of their emotions. Many people who are binge eaters say that being angry, sad, bored, worried, or stressed can cause them to binge eat.
• Biology.  Researchers are looking into how brain chemicals and metabolism (the way the body uses calories) affect binge eating disorder. Research also suggests that genes may be involved in binge eating, since the disorder often occurs in several members of the same family. Neuroimaging, or pictures of the brain, may also lead to a better understanding of binge eating disorder.

Certain behaviors and emotional problems are more common in people with binge eating disorder. These include abusing alcohol, acting quickly without thinking (impulsive behavior), not feeling in charge of themselves, and not feeling a part of their communities.

What are the health consequences of binge eating disorder?

People with binge eating disorder are usually very upset by their binge eating and may become depressed. Research has shown that people with binge eating disorder report more health problems, stress, trouble sleeping, and suicidal thoughts than people without an eating disorder.  People with binge eating disorder often feel badly about themselves and may miss work, school, or social activities to binge eat.
People with binge eating disorder may gain weight. Weight gain can lead to obesity, and obesity raises the risk for these health problems:

• Type 2 diabetes
• High blood pressure
• High cholesterol
• Gallbladder disease
• Heart disease
• Certain types of cancer

Obese people with binge eating disorder often have other mental health conditions, including:

• Anxiety
• Depression
• Personality disorders

Can someone with binge eating disorder get better?

Is it safe for young people to take antidepressants for binge eating disorder? It may be safe for young people to be treated with antidepressants. However, drug companies who make antidepressants are required to post a "black box" warning label on the medication. A "black box" warning is the most serious type of warning on prescription medicines.
It may be possible that antidepressants make children, adolescents, and young adults more likely to think about suicide or commit suicide.
The FDA offers the latest information, including which drugs are included in this warning and danger signs to look for, on their website at http://www.fda.gov .

Yes. Someone with binge eating disorder can get better.
People with binge eating disorder should get help from a health care professional, such as a psychiatrist, psychologist, or clinical social worker. As with bulimia, there are different ways to treat binge eating disorder that may be helpful for some people.

• Nutritional advice and psychotherapy, especially cognitive behavioral therapy (CBT)
• Drug therapy, such as antidepressants like fluoxetine (Prozac) or appetite suppressants prescribed by a doctor

CBT is a form of psychotherapy that focuses on the important role of thinking in how we feel and what we do. Therapy for a person with binge eating disorder may be one-on-one with a therapist or group-based.

More information on binge eating disorder

For more information about binge eating disorder, call womenshealth.gov at 800-994-9662 (TDD: 888-220-5446) or contact the following organizations:

• Academy for Eating Disorders (AED) 
  Phone: 847-498-4274
• American Psychological Association 
  Phone: 800-374-2721
• National Institute of Mental Health, NIH, HHS 
  Phone: 866-615-8431
• National Eating Disorders Association (NEDA) 
  Phone: 800-931-2237
• The Obesity Society 
  Phone: 301-563-6526
• Weight-control Information Network, NIDDK, NIH, HHS  
  Phone: 877-946-4627

Im going to do it!

Today it finally hit me, I NEED TO BE AN INSTRUCTOR!

Talked to the hiring manager at 24 hour fitness today and she told me how to go about getting certified to teach LES MILLS BODY PUMP

I also want to teach Turbo Kick!

Muscle Memory

Muscles Remember Past Glory

• By Tina Hesman Saey, Science News

Pumping up is easier for people who have been buff before, and now scientists think they know why — muscles retain a memory of their former fitness even as they wither from lack of use.

That memory is stored as DNA-containing nuclei, which proliferate when a muscle is exercised.
Contrary to previous thinking, those nuclei aren’t lost when muscles atrophy, researchers report online August 16 in the Proceedings of the National Academy of Sciences. The extra nuclei form a type of muscle memory that allows the muscle to bounce back quickly when retrained.

The findings suggest that exercise early in life could help fend off frailness in the elderly, and also raise questions about how long doping athletes should be banned from competition, says study leader Kristian Gundersen, a physiologist at the University of Oslo in Norway.

Muscle cells are huge, Gundersen says. And because the cells are so big, more than one nucleus is needed to supply the DNA templates for making large amounts of the proteins that give muscle its strength. Previous research has demonstrated that with exercise, muscle cells get even bigger by merging with stem cells called satellite cells, which are nestled between muscle fiber cells.

Researchers had previously thought that when muscles atrophy, the extra nuclei are killed by a cell death program called apoptosis.

Memory holding nuclei on muscle fiber light up in green.

In the new study, Gundersen’s team simulated the effect of working out by making a muscle that helps lift the toes work harder in mice. As the muscle worked, the number of nuclei increased, starting on day six. Over the course of 21 days, the hard-working muscle increased the number of nuclei in each fiber cell by about 54 percent. Starting on day nine, the muscle cells also started to plump up. Those results indicate that the nuclei come first and muscle mass is added later.
In another set of experiments, the researchers worked the mice’s muscles for two weeks and then severed nerves leading to the muscle so the tissue would atrophy. As the muscle atrophied, the cells deflated to about 40 percent of their bulked-up size, but the number of nuclei in the cells did not change.

These results contradict previous studies that show lots of cell death in muscles during atrophy. Gunderson’s team examined individual cells in the wasting muscles and found that there is apoptosis going on, but that other cells are dying, not the muscle fibers or their extra nuclei. The extra nuclei stick around for at least three months — a long time for a mouse, which lives a couple of years on average, Gundersen says.
“I don’t know if it lasts forever,” he says, “but it seems to be a very long-lasting effect.” Since the extra nuclei don’t die, they could be poised to make muscle proteins again, providing a type of muscle memory, he says.
“That’s fascinating thinking, and there’s nice proof in this article to support it,” says Bengt Saltin, a muscle physiologist at the University of Copenhagen in Denmark. “It’s really novel and helps to explain descriptive findings that muscles are quick to respond upon further training.”

The study is likely to provoke strong reaction from some researchers, says Lawrence Schwartz, a cell biologist at the University of Massachusetts Amherst.
“It does fly in the face of a lot of peer-reviewed, published data,” he says. But the selective death of just some of the nuclei in a muscle cell would require a special kind of apoptosis. “The conventional wisdom doesn’t make much sense from a cell and molecular perspective,” Schwartz says. Gunderson’s group has come up with an explanation that seems more plausible. “Their data just feels right.”

If the results hold up in people, sports agencies may want to reconsider how long they ban athletes suspended for taking steroids. Previous research has shown that testosterone boosts the number of nuclei in muscle cells beyond the amount produced by working out. “If you have nuclei that last forever, then you would also have an advantage that could last forever,” Gundersen says.
Well, maybe not exactly forever. As people age, their ability to build muscle mass declines. The new study suggests that pumping muscles full of nuclei early in life could help stave off muscle loss with age. “This could be an argument for mandatory physical training in schools,” Saltin says.

Nike Training Club App

Nike Training Club

By Nike, Inc.

GET THIS APP!!!!

Description

Nike Training Club gives you your own personal trainer, anytime, anywhere. Get lean, toned and strong with more than 85 custom-built workouts. Unlock exclusive extra workouts from celebrities like Lea Michele, professional athletes like Shawn Johnson, and Rihanna’s personal trainer, Ary Nuñez.

Detailed instructions and audio support are on hand to help you perfect each of Nike Training Club’s 130 dynamic drills. Choose a workout that fits your goal. Set it to your music, share your progress, earn your rewards. And just see the results.

- Full-body workouts for 30 or 45 minutes. Targeted and professional athlete workouts for 15 minutes. Set a favorite workout as your Quick-Start.

- 130 multi-dimensional, multi-directional drills build on the fundamentals of strength, cardio, interval and core training.

- Exclusive rewards including workouts from Rihanna’s personal trainer, professional athletes, celebrities, yoga instructors and more.

- Simple functionality optimizes every workout. Select your goal and fitness level, then choose from a list of workouts that meet your criteria.

- Set your workout to albums and playlists from your own music library.

- Audio guidance keeps you on track and motivated while working out.

- Access step-by-step instructions and video demonstrations for every drill at any time.

- Track details of your workout history and training progress.


24 Hour Fitness offers a class that uses workouts from this APP. This is something you can do at home. Some call for a jump rope, medicine ball or dumb bells. This is a great tool to have! You can get an amazing workout without even leaving the house.

Bottled water can be dangerous!

Bottled water in your car is very dangerous!

by admin on Saturday, April 11th, 2009 | 3 Comments

from Johns-Hopkins
On the Ellen show, Sheryl Crow said this is what caused her breast cancer.  It has been identified as the most common cause of the high levels of dioxin in breast cancer tissue.
Polychlorinated dibenzodioxins (PCDDs), or simply dioxins, are a group of polyhalogenated compounds which are significant because they act as environmental pollutants. They are commonly referred to as dioxins for simplicity in scientific publications because every PCDD molecule contains a dioxin skeletal structure. Typically, the p-dioxin skeleton is at the core of a PCDD molecule, giving the molecule a dibenzo-p-dioxin ring system. Members of the PCDD family have been shown to bioaccumulate in humans and wildlife due to their lipophilic properties, and are known teratogens, mutagens, and suspected human carcinogens. They are organic compounds.
Dioxins occur as by-products in the manufacture of organochlorides, in the incineration of chlorine-containing substances such as PVC (polyvinyl chloride), in the bleaching of paper, and from natural sources such as volcanoes and forest fires. There have been many incidents of dioxin pollution resulting from industrial emissions and accidents; the earliest such incidents were in the mid 18th century during the Industrial Revolution. The word "dioxins" may also refer to a similar but unrelated compound, the polychlorinated dibenzofurans (PCDFs) of like environmental importance.
Sheryl Crow’s oncologist told her: women should not drink bottled water that has been left in a car. The heat reacts with the chemicals in the plastic of the bottle which releases dioxin into the water.  Dioxin is
a toxin increasingly found in breast cancer tissue. So please be careful and do not drink bottled water that has been left in a car.  Pass this on to all the women in your life. 
Health effects in humans
Dioxins build up primarily in fatty tissues over time (bioaccumulate), so even small exposures may eventually reach dangerous levels. In 1994, the US EPA reported that dioxins are a probable carcinogen, but noted that non-cancer effects (reproduction and sexual development, immune system) may pose an even greater threat to human health. TCDD, the most toxic of the dibenzodioxins, is classified as a Group 1 carcinogen by the International Agency for Research on Cancer (IARC). TCDD has a half-life of approximately 8 years in humans, although at high concentrations, the elimination rate is enhanced by metabolism.[18] The health effects of dioxins are mediated by their action on a cellular receptor, the aryl hydrocarbon receptor (AhR).[19]
Exposure to high levels of dioxins in humans causes a severe form of persistent acne, known as chloracne.[20] A case-control study has shown an elevated risk of sarcoma (a type of cancer) associated with low-level exposure (4.2 fg/m3) to dioxins from incineration plants.[21] High levels of exposures to dioxins have been shown by epidemiological studies to lead to an increased risk of tumours at all sites.[21]
Other effects in humans may include:
Developmental abnormalities in the enamel of children’s teeth.[22][23]
Central and peripheral nervous system pathology[24]
Thyroid disorders[25]
Damage to the immune systems.[26]
Endometriosis[27]
Diabetes[28]
Recent studies have shown that exposure to dioxins changes the ratio of male to female births among a population such that more females are born than males.[29]
Dioxins accumulate in food chains in a fashion similar to other chlorinated compounds (bioaccumulation). This means that even small concentrations in contaminated water can be concentrated up a food chain to dangerous levels due to the long biological half life and low water solubility of dioxins.
Studies of dioxins’ effects in Vietnam
US veterans’ groups and Vietnamese groups, including the Vietnamese government, have convened scientific studies to explore their belief that dioxins were responsible for a host of disorders, including tens of thousands of birth defects in children, that have affected Vietnam veterans as well as an estimated one million Vietnamese, due to their exposure during the Vietnam War to Agent Orange, a defoliant chemical which was widely sprayed over Vietnamese land and which was found to be highly contaminated with TCDD. Several exposure studies showed that some US Vietnam Veterans who were exposed to Agent Orange had serum TCDD levels up to 600 ppt (parts per trillion) many years after they left Vietnam, compared to general population levels of approximately 1 to 2 ppt of TCDD. In Vietnam, TCDD levels up to 1,000,000 ppt have been found in soil and sediments from Agent Orange contaminated areas, three to four decades after spraying. In addition, elevated levels have been measured in food and wildlife in Vietnam.[43]
The most recent study, paid for by the National Academy of Sciences, was released in an April 2003 report. This report is currently (March 2007) being revised for release again later in 2007.
The Centers for Disease Control and Prevention found that dioxin levels in Vietnam veterans[44] were in no way atypical when compared against the rest of the population. The only exception existed for those who directly handled Agent Orange. These were members of Operation Ranch Hand. Long-term studies of the members of Ranch Hand have thus far uncovered a possibility of elevated risks of diabetes.
Toxicity
Dioxins are absorbed primarily through dietary intake of fat, as this is where they accumulate in animals and humans. As this accumulation increases the pH of the tissue elevates in acid leaving the cells in an oxidized state. Here is the key to Pathogenic Fungus. In humans, the highly chlorinated dioxins are stored in fatty tissues and are neither readily metabolized nor excreted. The estimated elimination half-life for highly chlorinated dioxins (4-8 chlorine atoms) in humans ranges from 7.8 to 132 years.[16] The use of Essential Oils will assessed the body in the quick removal of these and other toxin.
The persistence of a particular dioxin congener in an animal is thought to be a consequence of its structure. It is believed that dioxins with few chlorines, which thus contain hydrogen atoms on adjacent pairs of carbons, can more readily be oxidized by cytochromes P450.[citation needed] The oxidized dioxins can then be more readily excreted rather than stored for long time.[citation needed]
 
This information is the kind we need to know that just might save us!  Use a stainless steel canteen or a glass bottle instead of plastic!

This information is also being circulated at Walter Reed Army Medical Center

• No plastic containers in microwave.

• No water bottles in freezer

• No plastic wrap in microwave.

A dioxin chemical causes cancer, especially breast cancer. Dioxins are highly poisonous to the cells of our bodies. Don’t freeze your plastic bottles with water in them as this releases dioxins from the plastic.  Recently, Edward Fujimoto, Wellness Program Manager at Castle Hospital , was on a TV program to explain this health hazard.
 
Sheryl Crow’s oncologist talked about dioxins and how bad they are for us. He said that we should not be heating our food in the microwave using plastic containers…This especially appli es to foods that contain fat.

He said that the combination of fat, high heat, and plastic releases dioxin into the food and ultimately into the cells of the body… Instead, he recommends using glass, such as  Corning Ware, Pyrex or ceramiccontainers for heating food. You get the same results, only without the dioxin.
Things as TV dinners, instant ramen and soups, etc.,  should be removed from the container and heated in something else.  Paper isn’t bad but you don’t know what is in the paper. It’s just safer to use 20 tempered glass, Corning  Ware, etc.
He reminded us that a while ago some of the fast food restaurants moved away from the foam containers to paper. The dioxin problem is one of the reasons…
 
Also, he pointed out that plastic wrap, such as Saran wrap, is just as dangerous when placed over foods to be cooked in the microwave.   As the food is nuked, the  high heat  causes poisonous toxins to actually melt out of the plastic wrap and drip into the food.  Cover food with a paper towel instead.