Fitness Blog

Weight Loss Meal Plan

The meal plan below is a great high protein plan if you are trying to lose weight. This is just an example and may not be for everyone. If you would like a custom meal plan that meets your specific dietary restrictions or caters to any food intolerance or allergies, please contact us and we will be glad to help!

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Sample Diet Plan with Options

Below is a more flexible meal plan that provides variety and allows you to make choices throughout your day. If you would like a custom meal plan that meets your specific dietary restrictions or caters to any food intolerance or allergies, please contact us and we will be glad to help!

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Daily Nutrition Log

Download this Daily Nutrition Log so you can track the nutritional content of the food you consume each day. Track each meal then document the nutritional info for each item. 

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Biceps Workout Moves

Barbell Curls

Start standing and holding a barbell. Hand will be shoulder-width apart and palms facing forward, elbows close to you (A). Keep upper arms stationary and curl weights forward/upward. Only your forearms should move until your biceps are fully contracted at shoulder level (B). Return to starting position A.

Variation: Curls can also be performed wth a straight bar attachment hooked to a low pulley (aka Cable Curl)

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Tricep Workout Moves

Tricep Pushdowns

With a bar, rope or v-grip attached to a high pulley, use an overhand grip with palms facing down, arms in close to your sides and forearms pointing towards the pulley (A). Using your triceps, push the the bar, rope or v-grip down until arms are fully extended and close to your thighs (B). Your upper arms should remain still through the move.

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