Seated dumbbell curl tips

hereby some  seated dumbbell curl tips, have a great workout !

  1. Sitting on the long side of a bench  may promote a rounded back, which is potentially dangerous to the lower back when lifting the weights. your torso should remain erect throughout the movement.
  2. Hold your breath on the exertion. when you exhale as you raise the dumbbells, you lose stability of the torso, especially of the spine. You may find your trunk “collapsing” as a result, which weakens the pull of the muscles and may cause low-back injury.
  3. Keep your elbows at your sides as you flex. if you elbows move forward, the movement becomes easier but the effectiveness of the muscular contraction decreases because you’re not longer pulling directly against the force of gravity.
  4. Curling both arms at the same time is more efficient. when you alternate arms, you may bend sideways on each repetition. If your back is slightly rounded as you bend to the side, it creates a greater potential for low-back injury.
source : muscle & fitness

Swimsuit care

Chlorine bleaches  in swimming pools quickly breakdown swimsuit fabrics.
Swimsuits used in the open water have much longer livers.
In either case, caring for your swimsuits will extend their lives.

  •  Hand-wash the swimsuit
  • Gently wring the water out of the swimsuit
  • hang-dry inside the shower, or place it where it can drip-dry
  • While the sunshine will dry a swimsuit faster than inside the house, sunlight fades and break down the swimsuit fabrics.
  • Avoid putting swimsuits in the dryer. High heat cooks the material, especially lycra, and it have a very short life.
  • wash your swimsuit with soap and water while you’re in the shower, to save time; when you’re done, wrap  your swimsuit in a towel to absorb the moisture, then hang it to dry.


Source: Open water swimming Manual by Lynne Cox






Last-minute breakfast recipe

For all the early workout persons, here an breakfast recipe that is prepared in 5 min and with all the nutrition you need. (this recipe is for 2 persons)


  • 2 cups almond milk
  • Cooked, 1 cup cooked orzo ( you can cook the Orzo the evening before )
  • 1/4 cup raisins, currants or chopped dates
  • 2 tablespoons brown sugar


  1.  in a saucepan over medium- high heat, bring the almond milk to a gentle simmer.
  2. Add orzo, dried fruit, and brown sugar; stir. Cook until warm,approximately 3-5 minutes

Enjoy your breakfast

Per serving > Energy 242 cal . Fat 5 g . Sodium 182 mg . Cards 88 g . Fiber 3 g . Protein 12 g
source :  the feed zone by Biju Thomas & Allen Lim


Eating for early workouts

if you plan to work out more or less immediately after waking, as some do.
Your pre-workout nutrition should consist of a small dose of easily absorbed carbs and little else.
Eight ounces of sports drink, an energy gel, or banana will do the trick.If you have a hour or so to get ready, something more substantial but still high in carbs and low in protein and fat will give you an even greater lift.
Consider a 12 to 16 ounce fruit smoothie, 6 to 8 ounces of low-fat yogurt, or a small bowl of oatmeal.

Source: Racing weight by Matt Fitzgerald

May 17 – 21, 2016

Hello team, 
If you are interested in being part of the Tri Cruise; We are running out of time. Please block your rooms with Eddie Diaz. Information is below.

Congratulations to

  • Yara Idefonso
  • Steve Dickson

  • Wednesday
    • Sport: Swim
    • Time: 5:30 am
    • Location: Aquatic Center – International Drive.
    • Duration: 90 min – 2 hours
  • Thursday
    • Sport: Long Run
    • Time: l5:00 am
    • Location: Downtown YMCA – 433 N. Mills Ave. Orlando, FL 32803
    • Duration: 8 – 13 miles
  • Friday
    • Sport: Swim
    • Time: 5:30 am
    • Location: Aquatic Center – International Drive.
    • Duration: 90 min – 2 hours
  • Saturday
    • Sport: Bike/Run
    • Time: 6:30 am
    • Location: Lee Vista / 436
    • Duration: 3 hours followed by mile repeats.
  • Sunday
    • Sport: Run
    • Location: Downtown YMCA
    • Time: 6:00 am
    • Duration: Speed Work
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Tri Cruise

Book Today – December 16 – 19, 2016!
Enjoy a weekend celebration at the Caribbean of training, dancing and having fun.

For more information, visit

Booking form: Download
PDF: Flyer
More information to follow soon.

Weekend Update – April 30 – May 1

Hello Team,

Here is an update for this weekend, starting tonight:


  • Nutrition Clinic and Happy Hour
    • Note: Focusing on race day and training.
    • Location: Santiago Bodega
      • 802 Virginia Dr. , Orlando, FL 32803
    • Time: 5:30 pm


  • Bike / Run
    • Location: Lee Vista & 436
    • Time: 6:30 am
    • Duration: 2:30 hours
    • Note: Please bring enough nutrition for two hours followed by a 30 min run


  • Tempo Run
    • Location: Downtown YMCA
    • Time: 6:30 am
    • Duration: 90 min – 2 hours
    • Note: Please bring appropriate nutrition.

April 26 – May 1, 2016

Hello team, 

Congratulations to

  • Gianna
  • Michelle Hill
  • Linda Freeman
  • Jason Sanders and brother
  • Brenda Dorman
  • Julián Perez
  • Michael Melton
  • Kyle Coon
  • Brendan Curl
  • Melissa Daly
April 27 – May 1, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 7:30 am 6:30 am
Location: Aquatic Center DTWN Aquatic Center DTWN Aquatic
Lee Vista / 436 Dtwn
Sport Swim Bike/Run Swim Run – Track Swim Bike/Run Run
Duration: 1h 30m 2h 1h 30m 2h 1h 30m 2:30 1:45
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Congratulations! Week of April 11 -17, 2016

I am so happy to see all of my athletes compete today and kick butt!

Congratulations to:

  • Jose Lopez – PR
  • David Lang – PR
  • Trent Smith – PR
  • Maria Fondo Tondolo – PR
  • Thomas Greene – PR
  • Tyler Jarvis
  • Sean Dishman
  • Caleb Archuleta – PR
  • Michael Melton – PR
  • Kyle Coon – PR
  • Ken Genova
  • Scott Lawson – PR
  • Scott Aaron – PR
  • David Lang – PR
  • Julie Gennarino – PR
  • Alfredo Solarte – PR
  • Anna Emery

I am very proud of all of you. Keep up the good work.

Enclosed you will find the schedule for this week.








Time 5:30 am 5 am 5:30 am 5 am 5:30 am 7:30 am Day OFF
Location Aquatic Center




Aquatic Center




Aquatic Center


Killarney Station
Sport: Swim Bike / Run Swim Run Swim Bike / Run
Duration: 90 min 2 hour 90 min 2 hour 90 min 2 – 4:00 hr