It’s “Fitness Friday” – Katholikos

It’s not news to most of us that American Adults and Children are in the middle of an obesity epidemic. The government advisory say that calorie intake and physical activity go hand-in-hand to control body weight. To maintain a healthy body weight, calories consumed should be equal to or less than calories expended.


Artist: Janet
Song: Any Time, Any Place

FF_Exercise2Now, for your exercise program for today Monday and Wednesday of next week… It‘s all about The Triceps, Let’s do Lying Triceps Extensions. So, here it is… What are the Triceps muscles? 


Triceps Muscles:

The Triceps Brachii has three heads which connect the humerus and scapula to the forearm bone called the ulna. These heads are known as the Lateral, Medial, and Long heads.

The Lateral head is located on the outward facing side of the humerus. This head is most responsible for the horseshoe shape of the Triceps.

The Medial head is located towards the midline of the body.

The Long head along the bottom side of the humerus and is that largest of the three heads.

Tricep Exercises:

Pushdowns, Dips, Lying extensions, Overhead dumbell extensions, Close-grip bench press, Body tricep extensions.


- Functions -

The primary function: of the Tricep is to extend the elbow (straightening the arm).

The secondary function: of the Tricep is fulfilled only by the Long head of the muscle, which is to bring the arm down towards the body (adduction). The Tricep shares this function with the Latissimus Dorsi. 

- Your Exercise Program -

That you are going to do is Lying Extensions, Overhead Dumbell Extensions, and Dips. You will 4 set of 8-12 repetition using a light to moderate weight. And before you start your exercise routine warm-up for 10 minutes on the treadmill or stationary bicycles.

Remember your goal is to become Fit and Fabulous. So, work with what you have and all happening right here.


- Pizza Primavera with Cauliflower Crust -

Here’s a tasty twist on traditional pizza that is so good it’s sure to become a pizza night favorite! Cut up cauliflower is put into a food processor to form coarse crumbs. It is then combined with egg substitute and mozzarella cheese to form the pizza crust. The “sauce” is cream of mushroom soup that is topped with fresh tomatoes, red pepper and zucchini. It’s a deliciously different way to enjoy a Friday night favorite.DH_pizza-primavera

- Ingredients -

  • Vegetable cooking spray
  • 1 small head cauliflower, cut up
  • 2 tablespoons water
  • 1/4 cup cholesterol-free egg substitute
  • 1/2 cup shredded part-skim mozzarella cheese
  • 1 can (10 3/4 ounces) Condensed Cream of Mushroom Soup
  • 1 small tomato, chopped (about 1/2 cup)
  • 1 small red pepper, chopped (about 1/2 cup)
  • 1 small zucchini, chopped (about 1 1/4 cups)
  • 2 tablespoons chopped fresh basil leaves

- Directions - 

1. Heat the oven to 425°F. Spray a baking sheet with the cooking spray. 

2. Place the cauliflower into a food processor. Cover and process until the cauliflower resembles coarse crumbs. Pour the cauliflower into a large microwavable bowl. Add the water. Cover the bowl. 

3. Microwave on HIGH for 6 minutes or until the cauliflower is tender. Drain the cauliflower well in a colander, pressing out all the liquid. Return the cauliflower to the bowl. Stir in the egg substitute and cheese. Firmly shape the cauliflower mixture into a 12-inch circle on the baking sheet. 

4. Bake for 20 minutes or until the cauliflower crust is lightly browned and crisp. 

5. Spread the soup on the cauliflower crust to within 1/2 inch of the edge. Top with the tomato, pepper and zucchini. 

6. Bake for 10 minutes or until hot. Sprinkle with the basil.



- Ty -

I am 29 years of age, living in the city of London, from the US and of African background. Also, Mr. Universe & British Natural Professional Bodybuilding Champion – Musclemania & Reflex Sponsored Athlete. 

I currently live 2 lifestyles – 1stly working for an American Investment management company in the UK and then secondly a career in Bodybuilding & Sports Modeling. 

Awards and Interest:

Mr. Universe Musclemania // Mr Britain Musclemania // Natural Professional body builder // Reflex sponsored athlete // Sports Model // Personal Trainer // Investments Accounts Manager. 

I get to take frustrations out from work at the gym which assists in building the “perfect Body” then starting afresh doing my 9-6 the following day. A healthy lifestyle all year round, means easier transformation for a competition-”live to be fit, be fit to live.

Mr. Universe Musclemania // Mr Britain Musclemania // Natural Professional body builder // Reflex sponsored athlete // Sports Model // Personal Trainer // Investments Accounts Manager. 

“I visualize a competition as a boxing match (1 of my many interests)
and embed the thought that every workout is for my fitness, endurance,
stamina – every protein I take is a hook or uppercut to the opponent –
every avoided fattening Carbohydrate substance is a dodge at the
opponents swing. The ultimate aim is to not stop until my adversary is
kissing the canvas.” 

Social media:

Facebook: Ty O-g Musclemania pro
Twitter: @Ty9Og, Instagram: Tyoghd, YouTube: Tyoghd

Click photo to view full image


- Mrs. Tiffany Ingram -

Director of Programs and Mission Delivery for the American Diabetes Association.

We lead the fight against the deadly consequences of diabetes and fight for those affected by diabetes
. We fund research to prevent, cure and manage diabetes. We deliver services to hundreds of communities. We provide objective and credible information. We give voice to those denied their rights because of diabetes.

Contact Information:

Word: Katholikos
Meaning: General or Universal. Aristotle used it as thus, “catholic rule,” meaning general. Polybius wrote, “catholic pronouncement,” meaning universally.

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