I don't know if anyone noticed...but my last newsletter went out before I was entirely finished with it. That is the first time in almost 2 years of writing my newsletter that this has happened. I guess it was bound to sooner or later. Nobody's perfect, right?

For the most part it was finished except for start and finish pictures of the exercise of the month and the ponder pond.

ANNOUNCEMENT: Don't forget to check out my weekly Fitness Column in the SunConnect that comes out every Wednesday. It's called "The Trainer's Edge" and aside from the crappy, oversized picture, which I have no control over, I am quite pleased and proud to have this opportunity to write and be heard. Please be sure and check it out and tell all your friends about it! Thanks so much!!

This is the part of the newsletter where I picture an exercise and give explicit instructions on its proper execution.

Nice traps round out a beautiful physique. Trust me on this, you want nice traps, be you male or female. :)

Smith Upright Row
Primary Muscle Group Worked:
Secondary Muscle Group Worked: Biceps, Middle back, Shoulders.

Preparation: Set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a palms facing behind you grip with your thumbs about 1-2 inches apart. Fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.

Execution: 1) Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up. Continue to lift it until it is between chest and chin height.
2) Your elbows should drive the motion. As you lift the bar, your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top of the movement.
3) Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement.
4) Repeat for the recommended amount of repetitions.

Always, always, always go slow and controlled! Remember form and technique trump heavy weights any day of the week, so keep this exercise light enough that you can execute perfect form. Choose a weight that makes the last two of 8-12 reps very challenging yet still doable in good form.

Okay, peeps! This is the inspirational part of the newsletter known as the "Ponder Pond" where you're welcome to take a swim in the sweet waters of inspiration.

This video is a switch from my normal warm and fuzzy vids. I figured maybe it's time for a laugh...whadayathink? Enjoy!

Well, that's about it for this time! I hope you enjoyed this month's newsletter and until the next issue, may the wind be at your back and improved health and vitality your new reality!

If you enjoyed this newsletter, please feel free to pay it forward to anyone you think would like it too. That is the best compliment you could ever pay me, and I appreciate it very, very much.

And don't forget to tell everybody about where they can get all the free fitness info their heart desires and sign up for this newsletter while they are there.

From my heart to your health,

Linda Burke, CPT

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