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Volume No.: 699

Date: 05th March 2015


New Happening

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Consider cycling your shoulder training after 6-8 weeks, going from light to moderate to heavy, or substituting different movements into your routine that are alike but slightly different from the ones you normally do. To catch on tips for building lean shoulders check out this week's article, Top 10 Tips to Get the Best from Shoulder Training.

In fitness,

Articles of the Week


Hot Fitness Tip


Serious bodybuilders should be eating 4-6 times per day, period. Three meals per day simply will not cut it for mass gains. Multiple smaller meals keep a steadier flow of nutrients into the body. Studies have also shown positive benefits of multiple, smaller meals on cholesterol and bodyfat levels (and I'm sure other indices of health). If nothing else, multiple meals typically makes it easier to consume the kind of high-calorie diets needed to sustain mass gains.

Words of Inspiration



Whatever you practice, you will become skilled at doing. Winning athletes practice day after day, month after month, to hone their skills. So do the best musicians, actors, salespeople, airline pilots, preachers, photographers, designers -- the list goes on and on.

What do you practice every day? Do you practice positive, success-oriented skills and actions? Or do you practice such skills as making excuses, getting angry, complaining, assigning blame, and procrastinating.

Remember, the more you practice, the more skilled you become. Every moment, you increase your experience in some area. The more you practice anything, the more it becomes a part of you. So be aware of what you practice each day, each moment. Make sure that what you practice, is what you want to become.      

Success Quote


The greats often became great because they continued to believe in themselves despite apparent failures.

Michael Gelb and Tony Buzan


Healthy Recipe


Chipotle Black Bean and Rice Burger

Makes: 6 Serving

Nutritional Information:
Per Serving

Calories: 308 Kcal Fat: 9 g Carbohydrate: 46 g Protein: 13 g Fiber: 9 g.


  • 1 cup frozen brown rice

  • 1/4 cup water

  • 2 Tbsp. extra virgin olive oil, divided

  • 1/2 cup chopped onion

  • 1/2 cup finely chopped red bell pepper

  • 1 large garlic clove, finely chopped

  • 1 can (15.5 oz.) black beans, rinsed and drained

  • 1/4 cup almond meal or very finely ground almonds

  • 1/4 to 1/2 tsp. ground chipotle chili pepper

  • 2/3 cup (2 oz.) shredded low-fat sharp cheddar cheese

  • Salt and fresh ground black pepper

  • 6 whole-wheat pita breads with pockets (5-6-inches)

  • 2 cups baby arugula lightly packed

  • 6 thin tomato slices

  • 6 very thin red onion slices


  • In small saucepan, combine frozen rice with 1/4 cup water and cook, covered, until rice is very soft, about 8 minutes. Transfer rice to bowl of food processor.

  • In heavy medium skillet, preferably cast iron, heat 1 tablespoon oil over medium-high heat. Add onion and pepper, and cook until onion is translucent, 4 minutes. Add garlic and cook until onion is soft, 4 minutes. Transfer vegetables to bowl of food processor.

  • Add beans to food processor and pulse to chop mixture coarsely. Add almond meal or almonds and chili pepper and pulse just to blend, 6 times. Add cheese and pulse to blend, 4 times. Scoop burger mixture into medium bowl; it will be quite sticky. Season mixture to taste with salt and pepper.

  • Lightly moisten your hands and shape burger mixture into 6 patties, arranging patties on a plate. Burgers taste best when covered with plastic wrap and refrigerated 8 to 24 hours to let flavors meld.

  • To cook burgers, heat remaining tablespoon oil in skillet on medium high heat. Add burgers and cook until crusty and dark brown on bottom, 2 minutes. Carefully turn burgers and cook until crusty on second side, 2 minutes. To serve, open pita breads and arrange 1/2 cup arugula on each bottom. Add cooked burger and top with onion and tomato slices. Serve immediately.

 Source: AICR


Celebrity of the Week

Emma Gilmour



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Top 10 Tips to Get the Best from Shoulder Training

Shoulders are an important and widely used muscle in the upper body. To build and maintain them these are the 10 tips.

Start with multi-joint moves first in your workout, when your energy levels are highest. These moves engage the greatest degree of muscle mass because two or more sets of joints are working simultaneously. Overhead presses are the most common shoulder multi-joint exercise, engaging all three deltoid heads as well as the triceps and other assisting muscle groups.

Read more

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