#barker's

New Post has been published on http://loseweight.design/2016/02/18/holly-barkers-cover-model-secrets/

Holly Barker's cover model secrets

Find out how to be a cover model with Holly Barker’s top tips!

Exercise secrets

Yoga has helped with all aspects of my fitness regime.  Implementing three to four sessions a week as a complement to my weight lifting has helped me get more out of my workouts. I am able to reach deeper into an exercise and perform exercises with proper form and function with minimal risk of injury. Yoga helps decrease muscle soreness and has helped elongate and stretch my physique. It forces me to focus on proper alignment in the body and internal breath and concentration. It has equipped me with balance and the ability to concentrate and cope with daily stresses.

Diet secrets

My diet staples are egg whites, oats, fish, chicken, green anything, squash, coconut oil and nut butter, because you can do a lot with these staples.

I usually stick to the same foods, but will change up the way I prepare them. I add natural herbs and spices to make anything sweet or savoury and never find I am bored with my plan. This is what works for me, but I know it is not for everyone. It is easier for me to stick to my plan and stick to whole foods rather than have wiggle room or follow a macro breakdown. I enjoy the taste of fresh foods and find that not consuming artificial sweeteners or sugar substitutes helps me keep cravings at bay.

The final word

The keys to your healthiest lifestyle are consistency and time. It is a process and will pay major dividends as long as you stay the course. Keep it simple and get the basics down on eating healthy before getting too fancy.

It is important to eat real, whole foods with the least processing. Once you find out how your body reacts to certain foods and how you function best with certain amounts of fats, proteins and carbs, you can use these fundamentals to build a plan with a lot of variety and tasty meals and treats.

Do not be marketed to; choose foods without an ingredient label filled with words you cannot pronounce and do any processing and cooking yourself at home.

NEXT: Meet cover model Sara Fennell>>

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New Post has been published on http://healthywomensblog.com/holly-barkers-7-day-workout-program.html

Holly Barker's 7 day workout program

  We chat to fitness model, trainer and gym owner and WH&F February 2016 cover model Holly Barker about her typical 7 day workout routine.

  I am active seven days a week. I am currently lifting five days a week and performing some type of cardio seven days a week.

Monday – Hamstrings

Stiff-leg deadlift, German volume set 20 warm-up with bar, 10 sets of 10

Lying hamstring curl, 4 sets of 12 to 15

Sumo squats w/ Olympic bar, 4 sets of 12 to 15

Single-leg deadlift w/dumbbell, 4 sets of 12 to 15 (each leg)

Tuesday – Posterior Upper Body

Pre-exhaust wide grip pull-up, 3 sets of 8

Seated row, 4 sets of 15

Bent-over Olympic bar row x 20 (warm up with bar, weight up to 6 rep max, 4 reps at 6 rep max)

One-arm dumbbell row, 4 sets of 10 (each side)

Wednesday – Quads/Glutes

Lying glute bridge at Smith machine, German volume set, 10 sets of 10

Kick-backs, 4 sets of 10

Squats, 3 sets to failure

Front squat, 4 sets of 10

Plyo box step-ups (hold dumbbell in one hand and step up to the alternate side), 3 sets of 20 (each leg)

Seated leg extension, 2 sets of 5 quick, 5 resisted, 5 quick + 2 strip set

Thursday – Anterior Upper Body

Dumbbell hammer curl, 4 sets of 10

Cable lateral raise, 4 sets of 10

Ropes, 4 x 30 seconds

Straight bar cable bicep curl, 4 sets of 12

Seated press, 4 sets of 8

Javelin press, 3 sets to failure

Friday – Total Body Fitness Challenge (free iPhone app) This finishes the week with a cardio blast. It is a free app and it populates exercises with demonstrations and how-to photos, and times you while you perform each move. The hard level challenges you with 10 exercises, starting with 100 down to 10 with a 10-minute finisher and the easy option challenges you to 50 repetitions of an exercise, moving down to 10 with a five-minute finisher. It ensures that I have a stimulated, intense session without having to think of what I should do or what comes next.

Monday through Sunday – Cardio Walk the dog, hike, run, bike or whatever I feel like!

    NEXT: Wanted to workout and not sure what’s the best program for you? Choose the right program suited to your goals.

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Download Clive Barker's Jericho: Special Edition

Clive Barker's Jericho Special Edition

New Post has been published on Game Reviews

Clive Barker's Jericho - PC (Collector's)

Action Games | Clive Barker’s Jericho – PC (Collector’s) Intense terror meets unrestrained, explosive action as seven psychic soldiers unleash occult warfare against the darkest evil in a game world. Created by legendary horror icon Clive Barker. Product Features...

New Post has been published on http://games.e-zy.info/clive-barkers-jericho-xbox-360/

Clive Barker's Jericho - Xbox 360

Clive Barker’s Jericho – Xbox 360

All-action FPS combined with darkest horror, modern weapons & paranormal powers

Squad gameplay that adds tension and action and switch between & play all seven squad members

Control over a dozen supernatural weapons and abilities at a time through squad mechanics

Each character has unique paranormal abilities

Horror and action like nothing you’ve seen before

A supernatural horror action game with a story devised by the master mythmaker, novelist and filmmaker Clive Barker. Mingling the darkest elements of Barker’s horror fiction and films, Jericho deals with the mysterious reappearance of a lost city in a remote desert. When a form of evil that goes right back to the dawn of days resurfaces from there, a Special Forces squad, trained in both conventional warfare and the arcane arts, is sent in. Their mission: hunt down and destroy the evil that lurks at the heart of the city before it destroys humanity.

List Price: $ 9.99