By Kim Duke, NETA & AFAA Certified Trainer

Arnold Schwarzenegger created the “Arnold dumbbell press to the squat” as an excellent exercise that essentially combines two moves for maximum shoulder-muscle building. By pairing the squat and the Arnold press you have a compound exercise that literally works your entire body.

1. Hold a pair of dumbbells in front of your chest, palms facing your chest.

2. Squat until your thighs are parallel to the floor.

3. As you return to a standing position, press weights up, rotating your wrists as you go, so your palms face forward.

4. As always, keep your core muscles tight and torso upright.

5. Remember to exhale while you exert, keep a controlled motion and avoid jerky movements.

Complete 12-15 reps, 2-3 times through.


Subway® may be the only chain restaurant in America where the good options outweigh the bad.  There are, however, a few easy ways to get into caloric trouble at Subway.

First, opt out of a hot sandwich; most of the highest calorie Subway options come out of the toaster.  Another way to ruin your healthful lunch is by ordering a nice healthy sandwich and then tacking on a bag of chips and a fountain drink. This combo more than doubles your calorie intake.

Instead of ordering a 6”meatball marinara sub, order a 6” roast beef sub on a wheat roll with lettuce, tomatoes, onions and green peppers. Typically, the deli meat options are a better choice than the sandwiches that require toasting and sauces.  If water is not your beverage of choice, order a carton of low-fat milk instead of a soft drink.