Happy 4th of July!

I will keep this short knowing that most of you probably are not checking your email this weekend.

Just some quick tips for the holiday weekend.

1. Grilling is actually a really great way to cook meat, stay with lean protein choices like chicken, lean beef, and shrimp.

2. Be wise with your calorie consumption. Avoid soda, and other sugar filled drinks. These ar calories. If you are going to have a few "adult beverages" be wise and drink responsibly. Keep the water intake high! Your best beverage choice a light beer, Michelob Ultra.

3. Avoid snack foods! Try to eat more of the fruit salads and salads with your lean protein choice. Stay away from the macaroni salads that are full of extra fats like mayo.

4. Spend more time on your feet moving around with the kids. Children use up so much energy at family gatherings. Just think how much more calories you will burn playing a game with them, instead of sitting down drinking and playing cards with the adults.

5. Get your workouts in early. Spend 15 minutes of your morning exercising so that you don't have to go through the day with that "I have to fit my workout in later" feeling in your head all day. Try this one ( It can be done outside!)...

All you need is your bodyweight and a chair or bench. Repeat 2-4 times depending on fitness level.

Bulgarian Split-Squats 8-12 reps per leg (Elevate one leg/foot on a bench/chair, the other leg is in front and keep your feet hip with apart. Now lower your rear knee to the ground, stopping two inches from the ground. Keep the your bodyweight on your front heel. Keep your hands on your hips or use a wall for balance. Repeat repititions on other leg.)

Push-ups 8 -12 reps (if you are advanced you can do decline push-ups with your feet on a bench/chair.)

Step-Ups 8-12 reps per leg (place one foot on a chair or bench. Step up onto the chair/bench. Keep the same foot on the chair and lower the leg you just lifted to the chair back to the ground. Repeat repititions on other leg.)

Dips 12-15 repititions (Face away from a chair/bench and place your hands on the edge. Keep your low back and butt 1-2 inches from the chair bench and lower your body toward the ground. when your elbows reach a 90 degree angle push through your palms and return to the up position.)

Jumping Jacks (25-100)

Enjoy your weekend but remember you can have fun and still be sensible about what you eat!

Dedicated to your fitness success,

Tyler English, NASM-PES, CPT

www.coretrainingforwomen.com

P.S. Remember all of our men and women serving in our Armed Forces. Take the time to thank each and everyone of them for their service and dedication to our country! A special thank you to my brother. Love you Robert! Keep up the hard work!

Natural Bodybuilding and Fitness Magazine Photo Shoot with Reg Bradford

Natural Bodybuilding and Fitness Magazine. Pictures by Reg Bradford at Gold's Gym in Worcester, Massachusetts.

Photo shoot was 1 day after my 3rd place finish at the INBF Northeast Classic.

Special thanks to Reg Bradford and Nancy Andrews for the wonderful opportunity.