Coral Reefs
This morning we hit up our favorite spot for breakfast. It was the usual fruit crepes for me. They have a huge flat screen tv and they let us choose what to watch, yesterday it was Pink Floyd, today it is a Bob Marley tribute concert. Nothing wakes us up in the morning like hi def tv in the middle of a third world country. We hit the bus for our hour and a half ride north up the coast toward Puerto Lopez. It is a very scenic drive right along the ocean the whole way. It would give hwy 1 a run for it´s money I´m sure. Once we arrive we ask about going to Isla de la Plata. That is a boat ride of about an hour out to see to an island-national park. We missed the boat. It only leaves once a day at 9 a.m. But we can go to another island like half an hour away, so we do. Our captain Antonio gives us life jackets and we board his boat, the Sea Wolfe and head out. Along the way we have fishing lines in the ocean and get a bite, but it gets away. That would be all we hear or see of fishing the rest of the day until later when we catch a rock. The first spot we stop at is for snorkeling. The water is warm and cold depending on which current you find yourself in off the coast of a decent sized island with a little beach and towering cliffs. The scenery below the surface is amazing. Many different kinds of tropical fish and coral reefs. Bright blue fish, a la Dorie from Finding Nemo. Bright yellow fish. Stripped fish, black fish, even a Puffer Fish! That was probably my favorite. Before we embarked on our journey we got an underwater camera from the pharmacy for 10 bucks hopefully the pics turn out! Once we´re home in the states we´ll develop them so check in for that later! We snorkel in 3 or 4 different places seeing many fish and coral reefs, bright purple starfish, sea urchins, you name it. It was pretty awesome, totally worth the 25 bucks we spent for a day on Antonios boat just the three of us and Antonio and his helper. There is so much to say about what we saw snorkeling! But I´ll cut off here. Ride home, sleepy after swimming all day. Dinner and a movie, oceans 12 up in the room. Today was south american beauty at it´s best. Good times.
i’ve enjoyed all your tales of the beach and food. i’m sure some of you will come back tan,i know it won’t be jennifer! looking forward to your last few days of messages before we see you face to face.
The next time you go can you put me in a backpack and take me along, cuase it sounds like your having fun
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WANT AN ENVIABLE UPPER BODY?
Got 45 minutes to spare? Sweat through these seven exercise and you’ll have arms like the model in these pages in six to eight weeks.
There is a common misconception many inexperienced female exercisers share when it comes to working their upper body – that of getting bulky and building too much mass in their arms. True, these exercises will help build muscle, but unless you’re taking steroids, bulk is not going to happen. Rather, you’ll be tightening and streamlining those batwings that are currently standing in for triceps. To get sleeveless-worthy arms, you must lift heavy. Your arms should be quivering on your last three reps. Your goal is to be exhausted after you finish this arm sculpting routine.
Don’t think an upper body workout is limited to just biceps and triceps; you must get some shoulder and chest work in there too. Again, most women are afraid of looking manly, but the truth is, nothing is more attractive than a well-defined upper body - chest and shoulders included - which, by the way will also make your waist look trimmer without a single crunch
Dumbbell chest press
Lie face up on a flat bench, holding dumbbells above midchest Slowly. inhale as you lower the weights so your elbows are at 90 degrees. Press the weights back up as you exhale, squeezing your chest muscles at the top of the movement. Avoid arching your back and do not lock your elbows at the top of the movement.
Incline dumbbell curl
Sit back on an incline bench with a dumbbell in each hand, arms hanging at your sides. Curl the weights up to shoulder level, then lower again in a controlled motion. Make sure your elbows are forward throughout the movement Once you return to the staring position, pause. This will help you avoid swinging the weights back up. Kristia says these curls-are great for overall biceps development.
EZ bar triceps extension
Sit on the end of a flat bench with your feet firmly on the floor and your back straight. Hold an EZ bar (or a barbell) straight above your head, with your hands six to eight inches apart. Slowly lower the bar behind your head. Return to starting position. Don’t move your elbows and upper arms. This exercise can also be done standing
Good Morning
Position a barbell across the back of your shoulders and gasp the ends with an overhand grip. Bend at your hips to lower your torso forward until almost parallel to the floor. Then raise your torso until hips are extended. Start with a very light weight and keep adding additional weight gradually to allow your body to adapt.
Rules to live by
As we all know, the key to a stellar upper body is not only in the training; diet plays a large role as well. Load your diet with plenty of muscle-building protein - fish , chicken, beans (chole, rajma, channa, paneer). One hard and fast rulet live by is, within one hour of training, restore your energy levels with a complex carb (banana, dalia porridge or whole wheat sandwich). If you’re not getting the results you want, chances are the problem is in your diet. If you’re new to weight training, aim for three sets of eight to 15 for each exercise in this routine. But where weights are concerned, heaviness really depends on the individual. Keep your pace as follows: up for a count of two, down for a count of three. The slower the better. You want resistance and control.
Triceps dip
Facing away from a flat bench, hold on to the edge with your hands shoulder width apart to support your body weight. Keep your arms straight without locking your elbows. The small of your back should be close to the edge of the bench. Keep your feet together and knees bent at about a go-degree angle. When in the start position, you should look as though you’re silting in an invisible chair.
To start the move, slowly bend your elbows to lower yourself as far as possible so you get a full range of motion. Return to the start position. When you’re ready, you can increase resistance by having a partner place weights on your lap.
Overhand biceps curl
Hold the bar with your hands shoulder-width apart, with an overhand grip. In a slow, steady motion, raise your forearms until they are almost vertical, then lower the bar in a slow arc back to the starting position. Keep elbows and upper body motionless with elbows level with the body.
Back press
Sitting on a bench with your back straight, hold a barbell behind your neck. Press up slowly until your arms are straight above your head. Don’t lock your elbows. Lower the barbell back to the starting position.