Fat burning dumbell complex workout!
effort on the finisher to get the best effect!
The workout! Shelton Matsey H
ere is a great workout that I wanted to share with you to add some spice to what you are currently doing or to help get you started. The great thing is all you need is one dumbbell for this great fat burning complex. Can life really be any simpler? Acomplex is a series of exercises (usually compound movements) that smoothly flow into each other with no rest in between. You usually have to use lighter weights than you normally would, but a good com- plex done properly will be challeng- ing and will push you in ways that you have not been pushed. Keep in mind that during a complex we’re going for fat-loss here, not pure strength.
When selecting the proper dumb- bell make sure to choose one that is challenging for the entire workout, but one that you can complete the whole workout with. You have to find out what you weakest exercise in the complex and select the appro- priate weight for that exercise. Benefits of dumbbell complexes Can complete a lot of work in a short period of time
Great metabolic response Breaks free from rut of regular workouts and helps breakk plateaus Increased calorie burn post work-
Great cardiovascular benefit The workouts
Complete 12 reps each side per exercise to finish a set. Rest 90 sec- onds the repeat for a total of 4 rounds. Once the main workout is complete rest 2 minutes and then work on the finisher. 100% max
CHICAGO DEFENDER / APRIL 11-17, 2012 3
Complete 12 reps for one side (right or left), then complete 12 reps for the other side. Take a 90 second rest between sets and then repeat for a total of 4 rounds 1. Dumbbell (DB) burpee 2. Cross body mountain climber 3. DB Snatch 4. Lunge with DB rotation Finisher: Complete the following exercises for 20 seconds of work and 10 second transition 4 x each for a total of 4 minutes or work (com- plete after a 2 minute break when completing main workout) 1. Mountain Climbers 2. Side Shuffles Try it out and let me know how great you feel after you finish this fat burning complex.
As always please consult a physi- cian before beginning any exercise program.
Shelton Matsey is a certified fit- ness expert (ACE and NASM) with 12 years of experience in the fitness industry and Co-Owner of Fit Code Bootcamps. Matsey can be reached at email@example.com
or 708- 824-8415 or www.ch
HEALTH SUPPLEMENT Pre-arranging your funeral
Edric L Calahan DIRECTOR OF MARKETING CALAHAN FUNERALHOME
“I have insurance so why do I need to pre-arrange my funer- al????”
n the south, where many of our origins are from, we were taught that the only reason for insurance was to bury our loved one. This is only partially true. Insurance is sup- posed to do things like pay any debt that you may leave, provide an inher- itance, and/or replace your income for your household for at least 5 years. Insurance, if structured proper- ly, can be a great tool of wealth and inheritance. But, this can only hap- pen if you have prepared properly. If not, it will have to be used as a pay- ment for funeral arrangements. This is why prearranging is so important. It allows your insurance policy to be a totally separate and protected tool. This allows your whole life policy to be used as an inheritance for your children, a great way to build wealth, or as an asset.
My family has owned and operat- ed Calahan Funeral Home for over 28 years and have been in the funeral industry for over 50 years. Yet, even as a person in the funeral industry the concept of death as a reality can be a bit scary.
Like all fears, if they are not addressed head on they will para- lyze you. Pre- arranging for the
inevitable of death takes courage and a certain level of responsibility. Due to the many emotions that come with losing a loved one, pre-arranging is just as, if not more, important than having a typical insurance policy. These emotions without pre-planning can lead to delays, a great deal of worry and unnecessary expenses. It becomes extremely difficult for sur- vivors to make the best decisions under the pressure of losing a loved one mixed with grief. Pre-planning creates a piece of mind that allows family to begin the grief process guilt free. In dealing with the emotions of death every day at Calahan Funeral Home, I see the difference in a fami- ly that has taken the time out to pre- pare for the inevitable as opposed to those who haven’t. Afuneral should be as such to celebrate the life of a loved one. What better way to cele- brate it without the hassle of worry- ing about finances and what your loved one may have really wanted. There are two major reasons why you should prearrange. At Calahan Funeral Home we believe that pre- planning a funeral serves two impor- tant purposes. First, it allows you to determine what type of funeral serv- ice and disposition you want. Planning ahead gives you a chance to talk it over with your family and real- ly think about how you want to be remembered. It gives you a chance to talk about and plan everything from
what you want to wear to where you want to be buried. Secondly, pre- planning eliminates uncertainties and surprises. It gives you a chance to discuss payment. This may eliminate the need to use your insurance policy for payment. As important as insur- ance is, it does not replace the impor- tance of pre-arranging. For any more questions about how to pre-plan your funeral call me at (773) 723-4400 or email me at weserveyou@calahanfu- neralhome.com
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