CB Personal Training 
In-Home Fitness Training  
(609) 516 - 5948  

Princeton, NJ

February Newsletter

February Newsletter

CB Personal Training
In-Home Fitness Training

February Newsletter




  One of the hardest areas for women to sculpt is the back of the arms aka: "Bra Fat" "Bat Wings" "Arm Flab" .   We're going to stick with a more technical point of view and call them the point where the Long head of the Triceps meet the Teres Major/Minor (Near the upper back and arm).  Traditionally when you work the tricep with Tricep Rope Extensions or Tricep Presses the triceps get worked however the Teres Major/Minor do not get as much attention.  When trying to tie your upper arms and upper back together and to minimize "skin hang" it is important to work all three muscles.  Below are a couple of exercises that will use all three muscles in the same exercise and give a greater punch to the back of those stubborn arms! Try these as a group or add them into your workout.

1. Ball Overhead Pull Over: This exercise keeps the Triceps engaged the whole time as well as the lats, Teres Major/Minor, Abs, and if you keep the butt up it works your glutes too!

2. Tricep Kickback: This oldie is still a goodie! In order to make sure that the small muscles near the triceps(Teres Major/Minor) stay engaged you must remember to keep the elbow even with the back! Maintain good posture with a flat back and don't use too heavy of a weight.

3. Wide Light Weight Pull Downs: This exercise is listed as a lat worker however, if you keep the weight really light, your hands wide apart (palms facing away), and concentrate on squeezing your shoulder blades together, this becomes a great Teres Major/Minor and Tricep exercise.

4. Standing Band Pulldown: This one is similar to the ball overhead pull over however you are standing.  Using the band will give more work to the end of the motion aka: more work right around bra fat area. Make sure to open your chest and squeeze your shoulder blades DOWN and TOGETHER.

When you have enough knowledge and desire you can accomplish almost anything.  Remember that as you attempt to tackle your problem areas, whether they are the arms, butt, abs, stomach or eating habits it is goal that IS attainable!




  How are your diet and the weather outside making you feel? Are you Grumpy? Energetic? Jittery? A “Lazy Lizard”? Can your diet and the weather really dictate the mood you’re in? The answer is, ABSOLUTELY!


Science has shown that while food and the weather may not instantly depress you or put you in a happy go lucky mood, the choices you make in your diet and the amount of sunshine you get can dictate how you feel, pushing you to lean in one direction or another.


We can’t blame all of our attitudes on last nights’ dinner or how cold it is outside, but we can use food and Mr. Sunshine to give us a mood boost. Here are five changes you can make now to help keep you smiling and feeling fit in the winter months and beyond:


    1.  Choose Smart. Eat carbs, (carefully). But yes, eat them. Whole grains, veggies, fruits, and legumes all promote better levels of Serotonin, (a mood regulator). Not to mention when you eat fruits and veggies you do just feel more fresh and revived by their mere texture, smell and taste.

    2. Go Fishing! (or at least go buy some fish). Take a trip down south and bask in the warmth, throw your rod in the water and reel in some Omega 3’s. You’ll def be getting that wonderful and much need Vita D and your Omega 3’s down south, but if you can’t do this, then add three servings of fish to your grocery list each week. Don’t fret over preparing fish, most can be grilled or lightly baked with no extras. So easy for you. A link has been shown in Omega 3’s helping with depression, it’s not a strong link, but its there, and with all the other healthy benefits of fish, why not?

    3. Eat Breakfast. Please stop skipping this very important meal. Yes your mornings are busy, and you may not like eating so early in the morning, but stop with the excuses…you’ve done the research here, you know that by 10 am without food you are tired and grumpy and the minute you eat, you feel better! We don’t need science to prove this one to us. You know what to do. Do it. Have a smoothie, a yogurt w/fruit, eggs or oatmeal…just eat! You’re worth it, and please trust me, you WILL boost your mood with this one.

    4. HYDRATE. There’s never a time where I won’t tell you that hydrating will help. Drink your water, do this and you feel alive.do it while sitting in the sunshine, (Vita D), and you’ll know this is a win-win. Add green tea and sip yourself to peace and serenity…what is it about a warm cup of tea? Water isn’t just for pre and post workout, its an all day life saver, a pick me up, a sustainer, a calmer…use it.

    5. Get outside. If you’re having a warm cup of soup on a cold day, bundle up and sip it out on the porch or in a park, try it and see how you can play with your mood and food…you’ll feel cozy and safe and nourished. Feeling sluggish? Even on a cold winter day you can make yourself a smoothie filled with fresh fruit and find that one spot where the sun is shining, bundle up and sip away, instant energy. Take a walk, a run, or play with the kids, just be outside and load yourself up on that wonderful vitamin D, it’s proven to put a spring in your step and an added bonus is that rosy glow on your cheeks!



Twitter: @tlyons1313

Facebook: Tammy Lyons Health Coach

"What are you doing that's good for you today"?


Endurance Based Upper Body Workout

People constantly work their legs for endurance, however how often do you train your upper body for endurance?  

This month's featured workout starts out working the large compound muscles (pushing and pulling motions) while mixing in some needed endurance based core work. Then gradually transitions into smaller more isolated groups of muscles (biceps, triceps, shoulders...).  This is by far one of my favorite workouts outs for myself and my clients. Enjoy!

 Remember: If you are new to exercise, or haven't personally worked with CB Personal Training before please seek professional advise and/or a doctors approval before attempting any exercise.

Warm Up: 5-10 minutes on Treadmill
Extended Warmup:
           Arm circles x 10
           Med Ball Shoulder Press x 20
                    (Light Weight)
Circuit 1 - Do 1-6 then repeat  1-6
     1. Pushups- Bench level
     2. Assisted Pull ups
     3. ABS- V-ups
     4. Dumbbell Chest Press
     5. Seated Row
     6. ABS- Leg lifts
  [1 minute break]
Circuit 2 - Do 1-6 then repeat  1-6
     1.  Chest Press on Ball
     2.  Dumbbell Pull Over on Ball
     3.  Oblique leg lifts
     4.  Band Chest Press
     5.  Seated Band Row
     6.  Side to Side Planks
[1 minute break]
Circuit 3- Do 1-6 ONCE
     1.  Close Grip Bench Pushups
     2.  Bicep Curl to Shoulder Press
     3.  Single Leg Leg Lifts
     4.  Tricep Kickbacks
     5.  Concentration Bicep Curls
     6.  High Plank: 30 Seconds
Stretch: 5-10 minutes
*For further information on how to preform this workout with the right form contact Charles at:
to schedule a private consultation.
For More Workouts

Ancient Grain Stuffed Bell Peppers


Serves 4


Impressive yet simple with whole grains and edamame. Feel free to add more herbs or top with toasted sesame seeds.




  • 1/2 cup uncooked quinoa, rinsed
  • 1/4 cup uncooked amaranth (or more quinoa)
  • 1 cup frozen edamame, thawed
  • 6 green onions, thinly sliced
  • 3 carrots, grated
  • 1/3 cup roughly chopped fresh cilantro, dill or parsley
  • 2 tablespoons brown rice vinegar
  • 4 red bell peppers, tops removed and reserved, then cored and seeded






Preheat oven to 350°F. Put grains and 1½ cups water into a medium pot and bring to a boil. Reduce to medium-low; cover and simmer until liquid is gone and grains are tender, about 15 minutes. Let rest 5 minutes; fluff with a fork and transfer to a large bowl. Toss in edamame, onions, carrots, cilantro and vinegar. Stuff peppers with mixture and arrange in a baking dish; pour 1/4 cup water into dish. Place tops on peppers, cover with foil and bake 30 minutes. Uncover and bake until tender, 20 to 30 minutes more.



  • Calories 270
  • Sat Fat 0 gm (2%)
  • Sodium 60 mg
  • Sodium Density .2
  • Added Sugars 0
  • Fiber 11 gm
  • Calorie Density 288 cal/lb

This recipe was featured on the Whole Foods Wellness Club website, To learn more about the wellness club of Princeton, Nj and to find other recipes visit their website at:




CB Personal Training LLC

  (609) 516-5948 | http://www.cb-pt.com