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Heather Marsh’s How to Build Sexy Arms

Excellent workout tips from Fitness Gurls Athlete Heather Marsh

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Photography by @jmarsh_hd

Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on how to get gorgeous and sexy arms this session.

Related Article: 11 Questions with Heather Marsh

There are three main ways to build sexy arms during your workout. The first way is with Arnolds. This is where you will use 10-pound dumbbells to hang them by your sides. The dumbbells will be used as curls to the height of your shoulder, turn them out and then lift them over your head in three sets of 15 reps each. You will need to soften up your knees so that you can engage your core. With controlled movement, you will bring them back down to the position that you started in. These types of curls will engage your triceps, biceps, and shoulders.

The second way to build sexy arms in your fitness workout program is the bent over reverse-fly. This move is going to engage your muscles at the back of your shoulders that are known as rear delts. You will bend your knees a little bit and move the dumbbells outward like you are flying. This will allow you to form a straight line across your shoulders. You will need to make sure that your palms are not facing with each but towards your body and then bring the dumbbells down. You will need to do between 8 to 10 reps.


“Focus on the weight you lift, not the weight you lose”

– Heather Marsh


The third way to build sexy arms in your fitness program is the field goal post. You will bring up your elbows just below the height of the shoulder. Then you can open your arms in the position of a field goal so that they stretch. This will help to activate your shoulder blades. You will drop your forearms down so that they can be parallel to the ground and then lift them to back into the position of the field goal. This will allow you to close them in the front of your face. You can repeat this action 10 times so that your care will be engaged in order to keep your elbows up.


Heather Marsh’s Curl Workout

Weighted Bicep Circuit: 3x
Concentration Curls 15 (each arm)
Barbell Reverse Curls 15
Dumbbell Zottman Curls 15
Dumbbell Alternating Hammer Curls 15 (each arm)
Dumbbell Alternating Cross Body Hammer Curls 15 (each arm)

This is my favorite go to arm workout when I’m short on time. I chose a moderate weight, not too light and not too heavy but just enough so that I can still maintain slow controlled motions and still get a good stretch and burn in my bicep muscles. Don’t forget it’s always good to get a good whey protein shake within 30 mins of finishing your workout so you can feed those muscles.

More about Heather Marsh:
Heather is a WBFF Fitness Model Pro, Personal Trainer, and Online Coach.
Follow her on IG: @heathermarsh_fitness



Health & Fitness

5 Moves to Target the Lower Abs

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It’s no secret that not all exercises that target the lower abs are created equal; some are more effective than others. For anyone that’s wanting to target the lower abs, it can be very frustrating, to say the least. However, targeting and strengthening the lower abs is possible. The trick is finding the best moves for you to build muscle and flatten or chisel the stomach the way you desire.

Also: Why the Glute Bridge Is Great for After an Abs Workout

Move 1: Rolling Plank
The plank in itself is a great move for the stomach area as a whole. However, this rolling plank works the entire core including the lower abdominal. It will also build strength in the lower back.

Here’s how to do it. Start in a plank position with the body making a straight line from feet to shoulders. Rotate the body to a right side plank and hold for about 10 to 15 seconds. Then repeat on the left side. 10 reps are recommended, 5 on each side.

Move 2: Hanging Leg Raise
Deep muscles are worked during this move as well as the lower back and abdominal area. The only equipment necessary is a chin-up bar. Simply hang from the bar with the feet together and knees bent slightly. Bend the knees and raise the hips at the same time and lift the thighs up to the chest. Pause then lower back to the start position. Do 3 sets of 10-12 reps each.

Move 3: Roll Up
The classic roll-up still can’t be beaten when it comes to the best move to build muscle in the lower tummy. Lay flat on your back, arms stretched straight above the head. Slowly bring them straight up, and raise off the floor to touch the toes. Slowly lower back down. Do 3 sets, 10 reps each.

Move 4: Leg Drop
Lift both legs to the ceiling. Make the abdominals tight then lower the legs slowly until they are a few inches above the floor. When the lower back starts lifting you’ve gone too far. Then raise them back up, and repeat. Do 10 reps and 3 sets.

Move 5: Scissors
Lift both legs straight to the ceiling. Lower the right leg until it’s just a bit off the floor, then switch legs. Do the move quickly with no breaks. Complete 3 sets of 10 reps each. For added benefits lift the head and shoulders off the floor.

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Health & Fitness

The importance of eating a diet high in alkaline foods and water

Alkaline for the Body

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I am sure that many of you have been told of the importance of eating a diet high in alkaline foods and water. What is not as often mentioned is just how alkaline foods and water work to ensure optimal health.

Also: How can I Stay Motivated when it comes to Home Exercise?

To begin with, the consumption of an alkaline diet regulates the body’s PH factor. The body’s PH is measured on a scale from 0 to 14. When the body’s PH is kept at just above 7.0 a variety of bodily functions work more efficiently. The resulting health benefits are both numerous and of great importance.

– A diet high in alkaline foods and water is an excellent buffer against cardiovascular disease. Alkaline diets are great for reducing inflammation, the result of this is often the lowering of both cholesterol levels and blood pressure.

– A diet high in alkaline foods and water lowers the chronic pain effects for a variety of ailments. Another benefit of an alkaline diet’s inflammation lowering qualities is a great reduction in chronic pain symptoms. Alkaline foods and water can provide significant relief for chronic sufferers of chronic back pain, headaches, muscle spasms, and joint pain.

– A diet high in alkaline foods and water provides protection of bone density. Alkaline diets provide excellent mineral balance which facilitates bone growth and health. In addition, alkaline diets promote the production of growth hormone and the absorption of Vitamin D which provides further protection for bones.

– A diet high in alkaline foods and water reduces the risk of cancer. Alkaline diets provide an abundance of antioxidant protection against cancer. Also, alkaline environments are not conducive to the growth of cancer cells.

– A diet high in alkaline foods and water prevents the development of diabetes. The pancreas is a bodily organ provided with the task of regulating the body’s blood sugar. The pancreas is dependent on an alkaline environment to function properly. One study, focusing on the effects of alkaline water on blood sugar, showed that just a month of drinking alkaline water can bring the blood sugar of diabetics to a normal level.

The health benefits of eating a diet high in alkaline foods and water cannot be understated. I am sure that after reading just a few of these benefits you will agree that making a conscious effort to incorporate alkaline foods and water into your diet is well worth the effort.

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Health & Fitness

Prevent Muscle Loss During Fasted Cardio with BCAA Supplements

BCAAs to Start Your Day

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Photo by Nicole De Khors

One of the most popular forms of extreme fat loss is fasted cardio. Usually done in the morning, this exercise method consists of working out the body anaerobically on an empty stomach, as opposed to full of calories from prior meals. The benefit of fasted cardio all lies in the specific targeting of fat reserves. More specifically, after eating a large meal, insulin levels are raised within the body. As cortisol levels are very high in the morning, they will target muscle cells with the increase in insulin. However, during a fasted state, those high cortisol levels in the morning can be utilized to target fat reserves as opposed to the muscle as the insulin levels will be greatly diminished during that fasting time. As explained by Men’s Fitness, “if you are fasted, insulin is low and cortisol will then go after body fat reserves”.

Also: Increasing Longevity Through Better Nutrition

For those looking to optimize their fat loss while still maintaining all of their hard-earned muscle, fasted exercise is not the only part of the equation. A healthy amount of Branch Chain Amino Acid’s to start your day will help to maintain all of that muscle that has taken so many dedicated hours in the gym to pack on. BCAA are essentially the very building blocks of muscles themselves. According to Layne Norton, experienced bodybuilder, and Ph.D., “BCAAs not only increase the rate of protein synthesis, but they also increase the cell’s capacity for protein synthesis”. So not only can this aminos help to you to maintain your muscles, it can also provide your muscles with a greater capacity for growth by targeting the actual muscle cells. But within a fasted state in the morning, we are primarily concerned with the rate of protein breakdown that may occur. Lucky for us, BCAA supplements can answer for this too. BCAA’s are also very capable of decreasing the rate at which protein breaks down. As explained again by Dr. Layne Norton, this can be explained by the aminos “decreasing the activity of the components of the protein breakdown pathway”.

In short, starting your days with a BCAA supplement is a great way to ensure that your muscle gains are not lost during fasted exercise. BCAA’s are one of the most well-researched supplements on the market and therefore finding a wealth of knowledge on them is not difficult. A simple search engine will guide you through a host of well documented and researched information. Additionally, these supplements are easy to find at any local supplement store or more simply online.

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