It doesn’t matter how big your chest and biceps are, if you have narrow shoulders your whole body symmetry will be off.

Everyone needs to train their shoulders. Strong shoulders help with every other exercise from bench press to pull ups. It is also very important to have a strong shoulder girdle, including the rotator cuff area, to prevent injuries from sports and heavy lifting.

One of my new favorite shoulder exercises is called “Empty Cans.” This exercise can be performed using dumbbells, single or multi-station machine or resistance bands.

TECHNIQUE

Hold the weight with the hand in a neutral position, like you are

holding a candle or a can of soda.

Your upper arm should be next to and parallel to your body. Your elbow should be bent at a 90-degree angle with your lower arm perpendicular to your body. Rotate your upper arm at the shoulder so that your hand with the resistance is in front of the middle of your chest.

Slowly raise your arm at the shoulder so that your elbow is to the side and slightly ahead of your body. This is the same motion you would use if you were emptying the can of soda.

Following the same path of motion, allow your arm to return to the starting position. The only motion should be at the shoulder.

Things to lookout for when performing exercise:

1.The only movement should be at the shoulder.

2. Breath throughout the exercise. Exhale on the outward portions and inhale on the return portion.

Jessica Biel is known for her rock hard “boulder shoulders!”

Boulder Shoulders

I’m unleashing a big recipe secret of mine right now, friends. It’s my go-to staple when I need something sweet, but still allowed in my “eat clean” diet.

Everyone gets a mental image when I say the word “muffin top.” You know, the fat that hangs over people’s pants when they’re way too tight and the

dreaded “muffin top” overflows over the top? Yup, you know what I’m talking’ about. So, here’s my counter attack on that.

Ingredients:

3 level scoop Low-carb Metabolic Drive Chocolate

9 large Egg White

6 tbsp Wheat Bran

6 tbsp Ground Flax Meal

2 tsp Baking Powder

1 tbsp Granular

3 tbsp Cocoa (natural, Unsweetened)

3/4 cup Canned Pumpkin

*Whisk all ingredients together and pour batter into muffin tray. Bake at 350° for 15 minutes.

Recipe: “No Muffin-Top Muffins”

Lindsay Michele Training August 9, 2010

Volume 1, Issue 1

*Boulder Shoulders 1

*Recipe: “No Muffin-Top Muffins”

1

Inside this issue:

This is your life. If you are not who you want to be, change it! It won’t be easy and it may take some time, but surround yourself with people who love and support you and go for it! No regrets! Only you dwell on your failures. Good luck and remember the inner strength you’ll achieve from adopting a healthy lifestyle far supersedes anything physical.

“This is your life. If you are not who you want to be, change it!”