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Illustration: One legged 'King' squatPerforming a one-legged or 'King' squat
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Illustration: One-armed clean and pressPerforming a one-armed clean and press
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Alyssa In KitchenOur daughter started her healthy cooking career at a very early age!
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Awesome Alpharetta MedalParticipation medal for Awesome Alpharetta 10K
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Lizzie Marie Espresso BrowniesThese brownies are decadent with a hint of espresso. Delicious topped with Breyer's All Natural Ice Cream. Feel free to use organic ingredients.
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Barbecue BeefA tangy BBQ meal using a beef roast, our secret ingredient and served up Georgia style: shredded. The shredded meat can be served on whole wheat sandwich buns, by itself on a plate with baked beans and/or coleslaw or in a bowl with rice.
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Free Range ChickensThe free range chickens we purchased for our family
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Ed Orlowski and Jeremy LiknessFriend, business partner and coaching client Ed Orlowski
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Farm EggsFree range eggs Lizzie gathered at a local farm
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Free Range Chickens PreparedThe prepared chickens
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Abdominal Exercise: Start PositionThis is the start position. It is the same for all exercises. When you start doing the full leg raises, you might start hanging with your hands rather than the abdominal straps, depending on which is easier.
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Abdominal Exercise: Knee RaiseThis is the end position for a knee raise. Simply curl your pelvis upward, keeping your legs bent. Exhale before contracting then inhale as you return to the start position.
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Abdominal Exercise: Parallel Leg Raise End PositionThis is the end position for the parallel leg raise. It is similar to the knee raise, except that you keep your legs fairly straight (not locked, but only slightly bent).
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Abdominal Exercise: Full Leg Raise End PositionThis is the end position for the full leg raise. You bring your legs all the way over your head. Remember, however, that you still must lower in a controlled fashion, taking two full seconds to return to the start position. If you find yourself "falling" then count that set as over with and attempt more reps the next workout.
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Abdominal Exercise: Vertical ScissorsTo perform the vertical scissors, you must start with a full leg raise. You stay at the inverted position. You start with your legs together then spread them wide, as illustrated. You then close your legs to complete the rep. Do not return to the hanging position until all of your reps are completed. Your abdominal muscles will stay continually contracted to stabilize your body in the inverted position as you perform the reps.
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Form: Proper Standing Form for BackKeep your chest up and out at all times and look straight ahead. The illustration left demonstrates improper form – slumped over, back rounded, legs locked. The illustration on the right demonstrates proper form – chest up and out, looking straight ahead, rear pushed out to shift center of gravity, and legs slightly bent (exaggerated in this illustration). Note the slight curvature of the lower back.
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