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Lying on Bench/Bed Chest Stretch

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Lying on Bench/Bed Chest Stretch This is a great stretch for people with really tight pecs, shoulder/elbow problems, or anyone who has a hard time staying relaxed while stretching. All you need is something to lay on, such as a bed, bench, or couch. Start lying on your back with the arm that you want […]

Arm Across The Body Shoulder Stretch

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Arm Across The Body Shoulder Stretch This is a basic arm across the body stretch and while it looks simple to perform, it’s very easy to cheat and decrease the effectiveness of the stretch. It can be done either standing or sitting and one of the keys is to maintain good posture throughout the stretch. […]

VFT Membership Update – NEW VFT Members Workout Log Sheets

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VFT’s Private Members Workout Log Sheets are ready to rock n roll! Each of the following workouts in VFT’s Private Membership now has their own workout logs. Print them out and have them by your side when training. They include reps, sets, photos of the exercises AND there’s even room for you to add your […]

Workout Log Directory

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VFT’s Private Members Workout Sheet Logs. Print them out and have them by your side when training. They include reps, sets, photos of the exercises AND there’s even room for you to add your own notes as well. Each of the these downloadable workout sheet logs has a link to it’s specific workout along with […]

The Comeback Workout – Get Your Body Back On Track

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Upper Body Workout  – Monday / Thursday 5 mins warm up on the treadmill. The dumbbells / weight I use for the 1st round of this circuit I ensure that by the time I hit 12 reps my muscles are really burning. And I can’t push out another rep using correct technique. 1 set Assisted […]

Sinfully Healthy Foods

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Bel’s Sinfully Healthy Food Recipe Books can be found at: http://sinfullyhealthyfood.com How often have you been stuck for ideas on how to make really tasty and beautiful food that isn’t going to leave you packing on kilos afterwards? It’s hard to know what ingredients can be incorporated into your foods that are healthy alternatives that […]

Floor Crunch With Arms Back

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Floor Crunch With Arms Back Lay on the floor (on your back) with your knees bent in a comfortable position and your arms pointing straight up. Holding your arms up adds some resistance and the further back you keep your arms, the more difficult the exercise becomes. Once your arms are in position, try not […]

Seated Oblique Dumbbell Twist

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Seated Oblique Dumbbell Twist Begin seated on the floor (or chair/bench/etc. if it’s more comfortable) and hold 1 weight in both hands. The weight shouldn’t be so heavy that your arms feel tired when holding it, but just enough weight to add resistance to the exercise and make it more difficult. Keep the weight below […]

2 Leg Bent Knee Hold – Hypertension and Osteoarthritis

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2-Leg Bent-Knee Hold Start lying on the floor with your legs in the air (thigh perpendicular to the ground) and your knees bent to about 90 degrees. Activate your abdominals and flatten your low back and actively try to push it into the ground. The key to this exercise is maintaining this abdominal contraction throughout […]