b.Real Real people. Real living. Real inspiration.
Rutherford County July/August 2011
Shuosw younrs gup.28
What to avoid in sunscreens p.8
Lemon, Nature's Scrubber p.11
Dinner for Eight: Under $5 a plate p.24
...I.see you looking... .... .......... . . . .. b.Seen Does your business have something to say?
t i et
Contact Melissa Bledsoe, editor/sales&marketing, (615) 364-7269
From the Publisher/Exec. Editor
pictured left to right: Beth Warren, Melissa Bledsoe, Kelly Hite, Vanessa Solis, Ashley Beth Shapiro and Colleen Sauve'
This publication is a quest to deliver colorful, fun and inspiring content while revisiting the simple things that can enrich our lives. I think you will find that we have a “re-renaissance” happening, and many of our contributors are living and breathing this enlightenment of rediscovery.
friendly entertaining, stories about admirable people and a lot more. Best of all, most of the content in this magazine is written by people from your communities, residents of Rutherford County, Tennessee. People are living better here!
If you are wondering what this is all about, take a moment to think about what we know today. We seem to know a lot about brands, drugs, entertainment, celebrities, the internet and things that keep us focused on the outside world instead of focusing on what’s most important, our health, our environment, ourselves and each other. That's why we want to feature articles and projects that allow us to explore our creativity and our natural world. I believe, by renewing our reliance on nature, it is possible to lead healthier, longer lives. We can live better, for ourselves and our environment; it isn’t difficult, and thankfully, it can also save us money. In B.Real Magazine, you may find articles on holistic health, natural cleaning, ways to be active and achieve fitness goals, do-it-yourself projects, budget July/August 2011
I would like to thank everyone who committed to this project and those who believe in it. B.Real Magazine would be impossible without you, and therefore, I would like to express my gratitude to my friend and assistant editor, Melissa Bledsoe, photographer, Kelly Hite, as well as every contributor and person who shared their knowledge or story with us. To everyone who helped get this inaugural issue off the ground, thank you for your dedication. It is my hope that you, the reader, will be compelled to inspire each other and renew your environment, your community and yourself. -ColleenSauve' (Keahey)
b.Real Contents Cover photo, Cannonsburgh Village Train, by Kelly Hite
Pictured left to right: Kelly Hite, Melissa Bledsoe, Heather Knight, Beth Hardiman, Ashley Beth Shapiro, Jayda Couch and Colleen Sauve'
6 8 11 16
Community Calendar July/August
Sun Protection, Amy Hatcher
Aesthetic Center of Murfreesboro, Nurse Practitioner
Real Clean: Lemon Clean Scrub, Beth Warren Reusable Fabrics: Lampshade Project, Ashley Beth Shapiro
20 24 28 30
Real Inspiration: The Overstreets & Their New Joy, Beth Hardiman
Real Good, Under $5 a Plate: Sweet Salmon Dish, Jayda Couch
vegetable based ink
Real Fit: Arms, Barry Campbell
TriFit, Certified Personal Trainer
Local Business Support: Shop at these fine businesses! Follow tweets
www.brealmagazine.com Publisher/Executive Editor/Graphic Design, Colleen Sauve' firstname.lastname@example.org Assistant Editor/Sales & Marketing, Melissa Bledsoe email@example.com
Associate Photographers: Kelly Hite, Joy Dement Contributors: Barry Campbell, Jayda Couch, Beth Hardiman, Amy Hatcher, Heather Knight, Ashley Beth Shapiro, Beth Warren - Become a Contributor contact, firstname.lastname@example.org B.Real Magazine is a project of Just B. Publishing. Copyright 2011
The cicadas may be gone, but there's one hidden somewhere in this issue. Find the cicada, same size as shown here Happy Hunting!
scan this tag with your smartphone!
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It's not where you go, it's how you get there.
Ride a bike.
310 N. Maple Street Murfreesboro 615.893.7725 www.moabbikes.com Shop rides weekly. Come ride with us. Check facebook. Get the free mobile app for your phone
http:/ / gettag.mobi
JULY Sunday Monday Tuesday
Nashville Unleashed with Jack and Diane Center for the Arts 11am-12pm Murfreesboro Concert Series Downtown Murfreesboro 6:30-9:30pm
Murfreesboro Saturday Market (every Saturday) Public Square 9-12am Bike Stones River National Battlefield (every Saturday) Stones River National Battlefield 9am-10:30 pm
Romeo and Juliet Opening Night Center for the Arts 2pm
Uncle Dave Macon Days Cannonsburgh Village 12-4pm
“Celebration Under the Stars” McKnight Park 5pm Rock the Pool Sports Com 10:00 am
Disaster Volunteer Training Courses American Red Cross 12-1pm
Rutherford County Farmers Market (every Tuesday) Lane-Agri Park Community Center 6am-11am Snowbird Smyrna Public Library
Bruce Amato Linebaugh Public Library 1-2:00 pm
Wild Goose Chase Theater Linebaugh Public Library 1om Expectant Parent Tour MTMC 5:30pm
Runaway Puppet Theater Linebaugh Public Library 1pm Battle in the ‘BoroCollege' MTSU Rec Center
Ballroom Dance Newcomer Night (every Thursday) National Dance Clubs 7pm
Rutherford County Farmers Market (every Friday) Lane-Agri Park Community Center 6-11am Uncle Dave Macon Days Cannonsburgh Village 5-11pm Sword fighting Workshop Linebaugh Public Library 4:45pm 44th Annual Antique Show Murphy Center 10am-6pm Friday Outdoor Concert Cannonsburg Village 7-9:30 pm Books & Babies Smyrna Public Library 9:30am & 10:30am
Uncle Dave Macon Days Cannonsburgh Village 12am-11pm Teen Program: Storytelling Smyrna Public Library 2:30pm
44th Annual Antique Show Murphy Center 10am-6pm
44th Annual Antique Show Murphy Center 10am-4pm
Safari Greg Linebaugh Public Library 1pm
Super Science Tennessee (school age) Linebaugh Public Library 1pm
Summer Reading Program Finale Linebaugh Public Library 10am
In the Artist’s Studio Discovery Center at Murfree Spring 2-4pm
Runs with Scissors 5k Richard Siegel Soccer Park
AUGUST Sunday Monday Tuesday Wednesday
Nashville Unleashed with Jack and Diane Center for the Arts 11am-12pm
Rutherford County Farmers Market (every Tuesday) Lane-Agri Park Community Center 6am-11am
Expectant Parent Tour MTMC 5:30pm
Ballroom Dance Newcomer Night (every Thursday) National Dance Clubs 7 pm
Rutherford County Farmers Market (every Friday) Lane-Agri Park Community Center 6-11am Murfreesboro Concert Series Downtown Murfreesboro 6:30-9:30pm
Howl at the Moon 5K Veterans Memorial Park
Murfreesboro Saturday Market (every Saturday) Public Square 9-12am Bike Stones River National Battlefield (every Saturday) Stones River National Battlefield 9am-10:30pm
Spanish/English Storytime Barnes and Noble at the Ave 10am
Try Boro Kids Triathlon Sports Com 7:15am
Community calendar events are subject to change at the discretion of the event coordinator. Please check available resources online. If you would like to submit an event for the September/October issue, please send to email@example.com
Photo, Murfreesboro Saturday Market, by Joy Dement July/August 2011
Sun Protection Amy Hatcher Aesthetic Center of Murfreesboro, Nurse Practitioner
It is sunshine season and while many of us love the sun, it
certainly poses its dangers. Repeated exposure to the sunâ€™s ultraviolet rays takes its toll on our skin in more ways than one. Sun exposure is the primary cause of premature aging, accounting for nearly 90% of early signs of fine lines, wrinkles and age spots. The results of prolonged sun exposure can be wrinkling, sagging skin, cataracts and even skin cancer. Exposure to UVA and UVB rays causes collagen breakdown and increases free radicals leading to premature aging. While UVB rays penetrate the outer layers of the skin contributing to sunburns and non-melanoma skin cancers, UVA rays penetrate deeper breaking down collagen and damaging DNA. UVA rays are more responsible for premature aging, and it is thought that the combination of UVA and UVB rays contributes to the
development of cataracts as well as the most serious of skin cancers, melanoma. Traditional sunscreens are being scrutinized for their use of potentially harmful chemicals as well as their lack of UVA protection. There are ways we can protect ourselves more naturally without being exposed to unnecessary chemicals. Here are some ways to protect your skin more naturally: - Limit your sun exposure during midday sun. Ultraviolet rays are at peak between the hours of 10am and 4pm. Try to get your gardening, chores and pool time in before 10 am and after 4pm, if possible to dramatically reduce your risk. - Find a shady spot. Use an umbrella or canopy at the beach. Take your picnics and outside activities under the shade of a tree. Infants should always be kept 8 in the shade because they lack melanin to
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protect their skin from burns. Always wear a sun protective hat, glasses and clothing when in the sun. A large brim hat, preferably with an ultraviolet protective factor (UPF) rating is best. The highest rating for UPF is fifty indicating that only 1/50th of the ultraviolet radiation will penetrate to your skin. Swimsuits, fitness clothing and sunglasses are also available with UPF ratings. The added cost may just save your life or at least a few wrinkles! - Use sunscreens with safe ingredients that provide coverage against UVA and UVB rays when you must be in the sun and reapply every 1-2 hours. Consider organic varieties to ensure the ingredients are natural, plant and mineral based. Ingredients matter! (see left) -
There are currently no FDA regulations on sunscreen use, which SPF is best, or which ingredients we should be seeking. The Environmental Working Group recently published ratings for sunscreens, lip balms and makeup based on safety of ingredients as well as efficacy. Some of the top rated products include: Aveeno Baby Natural Protection Mineral Block Face stick SPF 50 Badger Sunscreen SPF 30+ Kiss My Face Sunstick SPF 30 Johnson and Johnson Baby Daily Face and Body Lotion SPF 40 Obagi NuDerm Healthy Skin Protection SPF 35 Visit EWG.org to search the safety rating for your favorite products. Limiting sun exposure is the most basic and important thing we can do for anti-aging and skin cancer prevention. Make a habit of following the tips above and never let yourself get burned! Protect yourself and have an amazing summer!
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photos by Kelly Hite July/August 2011
How does one become a green cleaner?
Natural cleaning. I’m the first to admit the topic can be daunting. It seems as if it would be inconvenient, time consuming, and hardly powerful enough for a deep clean.
Natural cleaning has not been a lifelong practice for me. Three short years ago, I used only commercial cleaners. I went to the store and bought what was on sale or the brand with the latest or coolest gimmick. I used the same chemicals my friends and family used, and it would seem chemicals have come to pass as necessary for maintaining a clean home. Chemicals that are likely doing more harm than good.
If one were to walk into my apartment in the late 1990’s, on the right day of my scattered cleaning schedule, surely the pine or lemon scent would waft in the breeze. As I got older and the market expanded, I preferred more urbane scents with ambiguous names like morning mist. I loved the way my house smelled, and I did not mind wearing rubber gloves. While pregnant several years ago, I sat in (yes, in) the bathtub scrubbing, and my nose became severely offended. My eyes watered, and I felt nauseous. It was then that I knew there had to be another way. Although that was enough to encourage me to look onward, I also chose to turn to natural cleaners for several other reasons. Being clean is important to me, but so is the safety of my two-legged and four-legged family. Not only will I be safe if I ditch the gloves, but it saves me and my family money too. It’s also not bad for the environment, and I feel good about that. There are safe, natural cleaning alternatives to commercial cleaners available in the marketplace, and when I first tried them it gave me great satisfaction. My house sparkled just the same, and I used those products for several months before taking it a step further. When a friend of mine began making her own natural cleaners, she attended a workshop devoted to the practice. Her enthusiasm for it really piqued my interest, and here I am today, writing about a real green clean.
Time get 12
to . . . g n i n a e cl B.Real
Lemon clean scrub Take a moment to think about your bathtub...
The place we ultimately go to get clean gets rather dirty. All the things we want to wash off our bodies collect on every surface in our haven of cleanliness. In my previous life as a chemical cleaner, I never thought much about what ingredients I used. I simply wanted to see the grayish water make its way down the drain, signaling that my tub was clean. Bath lovers risk total exposure, thankfully by taking showers the dirt and chemicals only came in contact with the soles of my feet. I had to put much more thought into my cleaning process when we were ready to move my son, Roland, from his infant bathtub to our bathtub. It really bothered me to think of the leftover chemicals dancing around in the water with my sweet baby and his sensitive skin. I knew cleaning with chemicals would be counter-productive to my recent switch to soaps with no chemicals. After experimenting with store bought natural cleaners, I found myself at a stalemate. I enjoyed being more eco-responsible but tired of the monetary commitment. I knew vinegar and baking soda would clean the bathtub, but the combination was, to me, lackluster. It needed something else. Something fresh. Something citrus!
White vinegar and baking soda are two of the most inexpensive and versatile ingredients to use in natural cleaning. To get my tub sparkling clean, I simply pour white vinegar in the bathtub and allow it to soak for a few moments. I just use enough to get all the surfaces of the bathtub wet. For the faucet, I simply wipe the vinegar off with a soft cloth. The vinegar will give it a nice shine. If the smell of vinegar is overwhelming, you can use a half and half mixture of white vinegar and water. For the other surfaces, I cut a lemon in half crosswise and fill a bowl with baking soda. I simply dip the lemon in the baking soda and scrub the bathtub. The baking soda and vinegar react to one another, bubbling up as I think about my childhood volcanoes in my southern Grannyâ€™s backyard. The lemon provides scent, while acting as a stable vessel for my natural scrub. I have also tried this scrub with grapefruit and oranges, as I become bored with the same scent over and over. It leaves no desire in my life for a clean bathtub. I no longer worry about chemicals sneaking into my childâ€™s skin through his bathwater. The best part: I do not have to lock chemicals away in the cabinet. In fact, when his attention span allows, he can even help me scrub. see right 14
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photos by Kelly Hite 16
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ce of clothing ie p te ri o v fa a t u o b a Think Maybe you are r. e v re fo d a h e 'v u yo that u like yo se u ca e b it h it w rt a afraid to p er wear it, ev n u yo t u b s, k o lo it the way d times. n sa u o th a it rn o w e because you'v it over to g in rn tu r o it g in ss to Instead of cut it up and n ca u yo , re o st d n a h a second to reuse s y a w f o ty n le p re a reuse it. There of fabric, e p ty e th n o g in d n e project: fabric. Dep ning cloths, a e cl s, in k p a n e k a recover m you could e list could go th d n a s se lampshape ca w lo il p s, curtain even make n ca u yo r, e v o re o M on and on. Here's what eedle and n a t u o h it w c ri b fa h things wit you'll need: This project is e. in ch a m g in w se r o thread will give lt su re d n e e th d n a Scrap fabric super simple . generally 1/2 ya rd for each your lamp a new glow fa bric you intend to
Lampshade preferably a light/ sheer color Fabric glue Scissors or fi ne razor cutter Pencil or Pen use one that does not bleed through July/August 2011
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Let it dry & Let it shine!
Once complete, you can brag about your creation that reflects your personal style. It's fun to make things new again, and it's even better for the environment. We want to see how your lampshade turned out! Email pictures to,
firstname.lastname@example.org We will share your pictures on facebook & in our next issue!
Casey, Oli, TJ & Will Overstreet at Barfield Cresent Park, Murfreesboro. Photos by Kelly Hite 20
Real Inspiration: The Overstreets & Their New Joy Wearing a white t-shirt that states “Adoption Is the New Pregnant”, 33 year-old Casey Overstreet opened baby shower presents surrounded by friends and coworkers. With tears in her eyes, she thanked everyone for their support of her adoption journey. Casey and husband, TJ, began their adoption journey almost a year ago as they began praying for God to lead them to the right child. TJ and Casey are the previous co-owners of Barfield area Curves Fitness Club and distributors of Advocare Health Products. Casey is passionate about seeing people reach their weight loss goals and improve their overall health. She is also passionate about her family which she has worked tediously to see grow. Casey first told me about her adoption plans several months ago where I was blown away by her heart. On April 28th, the Overstreet’s arrived home with Bogden Oliver “Oli” from the Ukraine. Oli more
Oli's happy face. July/August 2011
affectionately known around the Curves club as “Boo” was born with Down syndrome. A condition that most parents fear their child having is the very thing that Casey and TJ sought out. TJ’s brother, Ivan, has Downs. Being raised in a household where Ivan was loved unconditionally and is very high functioning fostered the desire in TJ’s heart to adopt a special needs child. Casey will admit at first that she was hesitant and scared and didn’t know if she could commit to the unique challenges and effort that it takes to raise a special needs child. As time progressed and she began to pray over the possibility, she became more and more at ease with the idea. As she and TJ began tangibly discussing adoption, her excitement grew and God continued to confirm His calling for their family. Casey began to research all of her adoption options. Researching lead her to the website Reece’s Rainbow. Reece’s Rainbow is a website strictly for the advocacy and international adoption of children with Down syndrome. She found Oli’s picture and fell in love. She contacted a case worker to begin to inquire about adopting Oli. As Casey and TJ continued to pray over this adoption they faced a range of emotions from family and friends. There were skeptics – people who didn’t understand why they would want to adopt a special needs child. Some worried about the impact it would have on their three-year-old, Will. Casey never wavered in her beliefs – this was more than just adopting a child, and if God laid it on their hearts, He would equip them for the process. Those who have adopted a child understand the cumbersome process of paperwork, parenting classes and home visits. Complicating the already arduous process was pending litigation in the Ukraine that would put a hold on all international adoptions. After months of fundraising, planning for Curves to be 21
The headline from Casey's blog, "The Adventures of Bubba & Boo" managed in their absence, corresponding with Oliâ€™s caseworker and a green light from the Ukraine government, TJ and Casey flew to meet their baby boy. Once in the Ukraine, the Overstreets went to the orphanage to meet Oli. Those first moments were so precious. Finally, they met the child they had loved and prayed for and only seen pictures of for nearly a year. Pictures reflect the emotion of the first meeting. Oli instantly took to Casey and TJ. His little face lit up and he smiled as they held him and talked to him. Although they were able to hold him, Oli would have to wait several more weeks to be part of the family. Those weeks were trying for Casey and TJ. They wanted nothing more than to take their little boy home to meet his big brother, Will, but had to wait to complete the international adoption process. After their second three-week- visit, and waiting out the option for his original birth parents to reclaim him, and the issuance of a passport, baby Oli came home. The Overstreets were greeted at the airport by family, friends, church members and other supporters. Finally, their family could be together. Casey dropped to her knees to embrace Will and introduce him to his new baby brother. In the weeks after their adoption, Casey and TJ made the selfless decision to sell the Curves Club to Michelle Frank who has been an active member and dedicated manager in Caseyâ€™s absence. Casey wanted to do what was best for her family and knew that the demands of being a business owner were too great for 22
cherish and love as their own. That’s truly beautiful. To follow the Overstreet’s journey, visit bubbaandboo.blogspot.com. To contact Reece's Rainbow, visit reecesrainbow.org.
Will says, "Big brothers learn karate!"
her new family. She will however continue her business venture with Advocare as the company lets her set her own financial goals and work from home. Most importantly, Casey will now devote her time to “The Adventures of Bubba and Boo”, her blog that so cheerfully depicts her two boys. If the Overstreets had a mission statement it would be Isaiah 1:17 “Learn to do good; seek justice, correct opposition, bring justice to the fatherless, plead the widow’s cause.” As a personal friend of Casey’s, it has been a joy to go through this process with her – praying for her, listening to her frustrations with paperwork, smiling at pictures and crying while reading blog updates. Adoption is an amazing thing and it brings out the true essence of the best of humanity – that one family would choose another person to raise, support, nurture, July/August 2011
Real Good, Under $5 a plate! by Jayda Couch
Summer is a time for getting together with friends and family, grilling, and basking in the warmth of the season. Itâ€™s also a great time to enjoy Tennessee's beautiful waterways, which inspired this recipe. While many summer dishes focus on lighter side items with hearty grilled meats, this recipe features a light and flaky sweet meat along with some heartier side items that hint of the Fall season to come. Best of all, this meal can serve eight people for less than $5.00 per plate, which makes this meal both light on your wallet and your waist line! You may want to do the beans first, then the salmon and the mushrooms last because of different cooking times. Ideally this could all be completed in 30 minutes... times will vary depending on each grill.
photos by Kelly Hite 24
cut along this line and keep all three recipes
Stuffed Mushrooms Ingredients: - 8 oz baby Bella mushrooms (avg $3) - 3 oz herb feta cheese (avg $2.50) - 1 minced garlic clove (Head of garlic, $1) - Shredded cheddar for topping (avg $2.50)
Instructions 1. Combine the feta and garlic in a small dish 2. Carefully remove the stem from each mushroom 3. With a small spoon scrape the gills and some of the flesh from each cap while adding this to the feta mixture (a small metal measuring spoon works well for this) 4. Stuff each cap with feta mixture 5. Top with the shredded cheddar 6. Grill for approx 5 minutes or until cheese is melted *I usually just use whatever cheeses and/or herbs I have on hand. You can add just about anything the possibilities are endless! (Tomatoes, chives, bacon, breadcrumbs…)
Ingredients: - 1 cup chopped onion (avg $1.50) - 6 garlic cloves, minced (Use remaining cloves) - 7 ½ cups (4 cans) of beans, rinsed and drained (I mixed Black, Pinto and Kidney) (avg $4) - 1 ¼ cup of tomato sauce (avg $2) - 2 tbsp maple syrup or honey (avg $2) - 1 tbsp red wine vinegar (avg $1.50) - Salt and pepper to taste Instructions - Oil an oven proof skillet (such as cast iron) - Add the onions and garlic and sauté until soft - Next add the beans and the rest of the ingredients, mix well - Cover in foil and place on the grill for 20-30 min or until heated through
*A money saving tip- Buying dry beans in bulk is
always cheaper. Just soak them overnight and cook them one afternoon or in the crock pot all day in big batches. Then freeze in small portions. They thaw quickly when ready to use.
Ingredients: - Approx 1 Â˝ lb salmon fillet (skin still on, this helps keep the salmon moist while grilling) (avg $15) - Half of a fresh lemon (avg $1.50) - 3 tbsp oil (avg .25) - 1 tbsp of Old Bay or your favorite seasoning (avg $4) - 1 tbsp of sugar (avg .5) - Honey for drizzling
cut along this line and keep all three recipes
Instructions: - Squeeze the lemon juice over the salmon (lemon helps hide any fishy taste) - Mix the oil, seasoning and sugar in small dish. Then brush over the salmon filet - Grill for approx 20 min - Drizzle with as much or as little honey as you like - Cut into 8 portion and serve with mushrooms and beans
Since this meal doesn't take a lot of time, you can enjoy the company of your guests while also impressing them with a dish that is beautiful and savory, but easy to prepare.
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For feurlvlilcisets of s website! www.mykarmacare.com Cvhiesictk us out on! o facebook to
Call for a free quote (615) 838-1342
Real Fit: Arms Whether you are heading to the pool or out for a night in the city, chances are your arms will be bare. Relax, there is no need to fret! You can transform your biggest weakness into something you will want to showcase for the rest of the summer with a little determination and effort.
by Barry Campbell, Tri-fit CPT, also see page 15
Toning Before getting into how you can do this, I would like to clarify a terminology mix up I hear on a daily basis. Let me set the record straight. There is no need to use the words “tone, toned, or toning” to describe the look you are trying to achieve. Let me explain why. Your muscles can do one of two things; they can grow larger and stronger or they can get smaller and weaker. Over time, people have redefined the word “tone” to describe a certain look of one’s body. The truth is, “tone” is a term given to describe the state of muscles, not the look of them. If you have good size arms and you want to see the muscles more, your goal is not to “tone up”, it is to lose body fat. Conversely, if you have skinny arms and you want to see more definition your goal is simply to build muscle.
Nutrition and Cardiovascular Every good weight lifting routine is accompanied by a good nutrition and cardiovascular plan. In short, you need to eat clean (non-fried food) and make fruits, vegetables and lean proteins the basis of your diet. If you are not practicing proper cardio and nutrition, you can do curls, pushups, and shoulder presses, but you will never see visible results. Remember that your arms will naturally look 28
Do all three exercises, rest 60-90 seconds and repeat three time
3 sets of 10-12 repetitions 1. Biceps Curl with dumbbells 2. Triceps Extensions 3. Front Shoulder raise with dumbbells (also rear shoulder raises) Photos demonstrate exercises
stronger and leaner if your body fat is lower. This makes cardiovascular work, such as running and biking, just as beneficial to transforming those guns as any weight lifting exercise.
Moving some Weight
Don’t be afraid to lift heavy, even if you are a woman. As long as you have good form and prevent against injury, heavy weights are not going to make you look like a man. Women lack the testosterone needed to build huge bulking muscles, and it is a myth that lifting heavy will make you bulky. You should always pick a weight that you start to fail around repetition number 1012. This myth has led women to pick weights that are too light and do multiple repetitions, and in some cases, can cause more problems in the long run. Your joints can only take so much until you start to fatigue, therefore being efficient with the weight you pick can be the difference between having great arms or sore elbows and shoulders.
Biceps The biceps are the muscles on the top of the arm and are given their name due to the two muscles that make up this group hence “bi” ceps. These muscles work in unison as a lever to shorten the arm and take the arm from straight to bent. Exercises that target these muscles include many variations of curls, pull ups and rows. The biceps are a secondary muscles group and is one of the smallest muscle groups in the body. Biceps make up about 35-40% of the mass of the upper arm.
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Triceps The triceps are the muscles on the bottom and back side of the arm and are given their name due to the three muscles that make up this group. These muscles work in unison to lengthen the arm and take the arm from bent to straight. In short, triceps do the opposite of biceps. This is why we call biceps and triceps opposing muscle groups. Knowing this can help you determine what exercises to group together to gain the most benefit in the shortest amount of time. Exercises that target these muscles include many variations of extensions, dips, and pushups/ chest presses. The triceps are also a secondary muscle group and make up about 60-65% of the mass of the upper arm. Typically, when women complain about having flabby arms, they are referring to their triceps.
Shoulders The shoulders or deltoids are the muscles found at the top of the arm connecting the arm to the torso. Just like the triceps, they also have three 30
different muscles that make up the group as a whole. The front deltoid, lateral deltoid and rear deltoid work in unison to rotate the shoulder, raise the arm in front of the body, raise the arm to the side of the body, and extend the arms overhead. Exercises that target theses muscles include overhead presses, front raises, side raises and rear deltoid raises. You might not think of the shoulders as an arm muscle, but to achieve great looking arms, the shoulder and especially the lateral deltoid is a must for the season of no sleeves.
Now that we have identified the muscles you need to work, it is time to hit the gym and get some sweat rolling. A simple routine targeting all of the muscles in the arm can be done in under 30 minutes, if you stay on task. In order to accomplish this goal, you need to group these exercises into larger sets completing one exercise per group in back-to-back fashion. For example, pick one exercise that works the shoulders, one that works the biceps, and one that works the triceps. Complete each exercise with no rest in between. After completing the three exercises, rest 60-90 seconds and repeat. Beginners can do two revolutions through the exercises before moving on to three different exercises. Advanced lifters would be better served to complete three revolutions before moving on. See example workout on p.29 Remember to pick a weight that pushes you, but also allows you to perform strict form. You should be able to perform 10 repetitions but not more than 15. Keep the abs and gluteus tight to ensure proper posture and you will be on your way to head turning arms.
Photos courtesy Fotolia.com, © Dragos Iliescu
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Associations Tennessee Association of Utility Districts, p.19 Business Services Art Directions, shown right Fitness TriFit Certified Personal Trainers, p.15 Health/Medical Bell Buckle Family Medical Clinic, shown left Home Services Karma Care, eco-friendly lawncare, p. 27 Local News HobNobMurfreesboro.com, back cover Photography Joy Dement Photography, p.23 Retail Murfreesboro Outdoor & Bicycle, p.5 Personally Yours Giftshop, p.10
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