Quinoa - Mother Grain of the Incas

Have you been eating quinoa recently? If not, do not worry, it is a new food on the block and it is getting more and more popular in the US. Cooked quinoa is delicious and extremely versatile because it may be used in the place of almost any other grain, including rice, to make everything from appetizers to desserts. You can even substitute it in your favorite recipe for rice pudding!

A recently rediscovered ancient "grain" native to Central America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.
Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered “the gold of the Aztecs.”

Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.
Quinoa's protein is of an unusually high quality. It is a complete protein, with an essential amino acid balance close to the ideal ... similar to milk!

Quinoa's protein is high in lysine, methionine and cystine. This makes it an excellent food to combine with, and boost the protein value of, other grains (which are low in lysine), or soy (which is low in methionine and cystine).
Quinoa is an excellent source of protein and slow-releasing carbohydrate. It is an ideal food for bodybuilders, athletes and people who want to loose weight.

Coffee is packed with antioxidants

Coffee is my only addiction. Better said I can not live without espresso. I grown up with it. It is in my blood. Now the good news are coming out about the coffee. Researchers in the U.S. say the American coffee drinking habit is not such a bad thing as coffee is a good source of antioxidants.
Coffee provides more cancer fighting antioxidants than any other beverage or food in the American diet, including tea.
But unfortunately, the average American is still not eating enough fruits and vegetables, which are better from an overall nutritional point of view, due to their higher content of vitamins, minerals and fiber.
A team of Japanese researchers reported in February that people who drank coffee daily had half the liver cancer risk of those who never drank it. The protective effect occurred in people who drank one to two cups a day and increased at three to four cups, said the report that appeared in the Journal of the National Cancer Institute.

Last year, researchers at the Harvard School of Public Health found that drinking coffee cut the risk of developing the most common form of diabetes.

Victims of Hurricane Katrina Need Your Help Now

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Miss America's workout tips

Contestants share their body-sculpting secrets. It is not like they are born fit. They work hard to be in top shape.
Some of girls lift weights, have a personal trainer, some of them swim in jeans, go to spinning classes, sauna, some of them are doing hot yoga.
Read the full story.

Body types

"Each body has its art," observed poet Gwendolyn Brooks.

Each of us has a body type, called somatotypes. Based on the pioneering work of American psychologist William Sheldon (1898-1977), each human somatotypes has three distinct characteristics called mesomorphy, ectomorphy, and endomorphy. These characteristics determine how the body looks, reacts to exercise, and loses or gains weight.

The mesomorph body type is celebration of muscle. Broad shoulders, strong arms and legs, low, narrow waistline, narrow hips. Mesomorphs are more likely to increase muscle size quickly.

With the ectomorph body, think Olive Oil, Popeye's sweetie. Shaped like a ruler with long arms and legs, short torso, fashion model slim hips. Willowy, delicate. Endomorphs are curvy, shaped like a spoon, with prominent hips and thighs.

There are also combos of the three majors. For example, the meso-ecto body is cone-like that tends to gain from the waist up. Meso-endos are pyramids that carry extra body fat. Their weight blossoms from the hips down.

Whatever your body type, celebrate who you are.
As Henry David Thoreau once said, "Good for the body is the work of the body and good for the soul is the work of the soul, and good for either is the work of the either."

Arthritis! Did you know?

Did You Know?
Over 43 million American adults (about 1 in 5) have been diagnosed by a physician as having arthritis. Another 23 million people have reported chronic joint pain and/or inflammation but have not been told by a doctor that they have arthritis. Statistic of the MonthEvery year arthritis accounts for:
9,500 deaths
750,000 hospitalizations
16 million people with limitations
36 million ambulatory care visits
43 million people with self-reported, doctor-diagnosed arthritis $51 billion in medical costs and $86 billion in total costs

Studies have shown that exercise helps people with arthritis in many ways. Exercise reduces joint pain and stiffness and increases flexibility, muscle strength, cardiac fitness, and endurance. It also helps with weight reduction and contributes to an improved sense of well-being.

Healthiest Vegetables on the Planet

Top List of healthiest vegetables for your diet:

Onions
The Power: Quercetin is one of the most powerful flavonoids (natural plant antioxidants). Studies show it helps protect against cancer. A cup (chopped) has 61 calories, 0 fat and 3 grams of fiber. Chop onions for the maximum phyto-nutrient boost, or if you hate to cry, roast them with a little olive oil and serve with rice or other vegetables.

Artichokes
The Power: These odd-looking vegetables contain silymarin, an antioxidant that helps prevent skin cancer, plus fiber to help control cholesterol. One medium artichoke has 60 calories, 0 fat and 7 grams of fiber. Steam over boiling water for 30 to 40 minutes. Squeeze lemon juice on top, then pluck the leaves off with your fingers and use your teeth to scrape off the rich-tasting skin. When you get to the heart, you have found the best part!

Ginger
The Power: Gingerols may help reduce queasiness; other compounds may help ward off migraines and arthritis pain by blocking inflammation-causing prostaglandins. A teaspoon of fresh gingerroot has only 1 calorie, 0 fat and 0 fiber. Peel the tough brown skin and slice or grate into a stir-fry.

Broccoli
The Power: Indole-3-carbinol and sulforaphane, which help protect against breast cancer. Broccoli also has lots of vitamin C and beta-carotene. One cup (chopped) has 25 calories, 0 fat and 3 grams of fiber. Don't overcook broccoli - instead, microwave or steam lightly to preserve phytonutrients. Squeeze fresh lemon on top for a zesty and taste, added nutrients and some vitamin C.

Spinach
The Power: Lutein and zeaxanthin, carotenoids that help fend off macular degeneration, a major cause of blindness in older people. Plus, studies show this green fountain of youth may help reverse some signs of aging. One cup has 7 calories, 0 fat and 1 gram of fiber. Add raw leaves to a salad or sauté with a little olive oil and garlic.

Bok Choy (Chinese cabbage)
The Power: Brassinin, which some research suggests may help prevent breast tumors, plus indoles and isothiocyanates, which lower levels of estrogen, make this vegetable a double-barreled weapon against breast cancer. A cup will also give you 158mg of calcium (16 percent of your daily recommended requirement) to help beat osteoporosis. A cup (cooked) has 20 calories, 0 fat and 3 grams of fiber. Find it in your grocer's produce section or an Asian market. Slice the greens and juicy white stalks, then sauté like spinach or toss into a stir-fry just before serving.

Squash (Butternut, Pumpkin, Acorn)
The Power: Winter squash has huge amounts of vitamin C and beta-carotene, which may help protect against endometrial cancer. One cup (cooked) has 80 calories, 1 gram of fat and 6 grams of fiber. Cut on in half, scoop out the seeds and bake or microwave until soft, then dust with cinnamon.

Watercress and Arugula
The Power: Phenethyl isothiocyanate, which, along with beta-carotene and vitamins C and E, may help keep cancer cells at bay. One cup has around 4 calories, 0 fat and 1 gram of fiber. Do not cook these leafy greens; instead, use them to garnish a sandwich or add a pungent, peppery taste to salad.

Garlic
The Power: The sulfur compounds that give garlic its pungent flavor can also lower LDL ("bad") cholesterol, lower blood pressure and even reduce your risk of stomach and colon cancer. A clove has 4 calories, 0 fat and 0 fiber. Bake a whole head for 15 to 20 minutes, until soft and sweet and spread on bread instead of butter.

Have Faith, Dieters

Can God make you thinner? Nutritional psychologist Marc David argues just that in his new book, “The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss"

Gym motivation

Sports Do Not Build Character...They Reveal It
- John Wooden

Loose fat. Sleep more!

Did you know that sleep affects hormones in your body?
The body's hormones have a 24-hour rhythm and when you disrupt sleep, you disrupt your hormones.
You become glucose intolerant, you want to eat more, and you don't metabolize what you eat as well.
Studies show that lack of sleep can lead to weight gain and getting enough can help you lose.
Inadequate sleep activate the appetite control center in the brain (hypothalamus) which in turn influences hormones such as ghrelin and leptin that promote hunger and excessive eating. This appears to be one mechanism that causes people to gain weight when they don’t get enough sleep.
These results were confirmed by another group of researchers from Columbus University that showed unwanted weight gain was basically proportional to the amount of sleep a person gets each night. The fattest people only slept 2-3 hours each night.

Fitness tip

Start taking your supplements at least 4 days before you begin an exercise program. Recent research has shown that including specific nutrients, especially antioxidants and enzymes, prior to beginning an exercise program may minimize the muscle soreness associated with starting a new exercise program.

Top ten reasons to hire a personal trainer

1. Avoiding injuries.
Personal trainer will show you the proper form and Weight Training Techniques.
2. Incorrect technique can cause serious injuries.
You can rip or pull muscles, joints or connective tissue.
3. Too much weight or too little weight.
If you lift too little weight you will not get results and if you lift too much you can overtrain.
4. Training too long or too often.
You might train too long or too often and that will stop you from progressing in the gym
5. Incorrect form.
Don't waste hours in the gym doing things wrong or risk permanent injury by getting into the habit of performing an exercise wrong.
6. You will need a good spotter.
7. Stretching and Flexibility.
You will need to stretch sufficiently and a trainer can help you with stretching.
8. Nutrition.
Personal trainer could help you with your diet.
9. Concentration.
Personal trainer will teach you how to keep focus on training and to keep your mind on what you are doing at all times.
10. Motivation.
Fitness trainer will motivate you and help you to get into the best shape possible.

Using Food to Reduce Inflammation

Special Thanks to Janice Davidson, MPH, RD for her contributions to this article.

Although most people understand the general importance of eating a healthy diet to prevent diseases such as cardiovascular disease, diabetes and cancer, many people are unaware that the foods they eat can also affect joint health and inflammation. Specifically, some foods can increase inflammation in the body and decrease healing, while others can have an anti-inflammatory effect and promote healing.

The ability of a food to either increase or decrease inflammation is dependent on its nutrient makeup. A significant amount of research has been done in the last decade examining the anti-inflammatory benefits of nutrients such as omega-3 fatty acids, lycopenes, bioflavanoids and antioxidants. Eating foods that supply these nutrients can decrease inflammation, support the immune system and promote healing.

This seems simple enough, but the general public doesn't necessarily know which foods contain these healing, anti-inflammatory nutrients. To assist you in determining which foods help decrease inflammation and which increase inflammation, we have prepared a list of foods to include and foods to avoid. The foods in the “Foods to Include” list are foods high in anti-inflammatory nutrients. Those in the “Foods to Avoid” list have components, such as saturated fats known to increase the inflammation in the body.

Foods to Include in the Diet

• barley
  
• buckwheat
  
• dark leafy greens (Swiss chard, collard greens, kale, spinach, beet tops, parsley)
  
• green drinks: fresh vegetable juice, green superfood concentrates)
  
• fish (anchovies, bluefish, halibut, herring, lake trout, mackerel, salmon, sardines, shark, sturgeon, albacore and blue fin tuna)
  
• flaxseeds
  
• fruit (especially fresh pineapple, which is a natural anti-inflammatory; but limit citrus fruits)
  
• legumes
  
• millet
  
• oats
  
• vegetables high in antioxidants for healing (especially tomatoes, which are high in lycopenes - a natural anti-inflammatory)
  

Foods to Avoid in the Diet

• alcohol
  
• foods containing aspartame (NutraSweet)
  
• butter
  
• caffeine
  
• carbonated beverages
  
• citrus (limit to 2 / day)
  
• coffee
  
• dairy products
  
• meat (especially red meats)
  
• monosodium glutamate (MSG)
  
• nuts (except almonds and walnuts)
  
• parmesan cheese
  
• sugar (white & brown)
  
• tea (caffeinated)
  
• white flours (English muffins, enriched white flour, French bread, bagels, instant oatmeal)
  

Oils to Include in the Diet

• black current
  
• borage
  
• flaxseed
  
• olive
  
• primrose
  

Oils to Avoid in the Diet

• hydrogenated oils (mostly found in processed and baked goods)
  
• margarines
  
• corn oil
  
• shortening and lard
  

Making decision to change your body.

Are you having a hard time to make a decision to change your lifestyle?
To start working out? To do cardio? To start eating healthy? To change your body?

Your body changes the moment you make a new, congruent, and committed decision.

Decisiveness is a characteristic of high-performing men and women. Almost any decision is better than no decision at all.
Tracy, Brian
American Trainer Speaker Author

Airport gyms, fitness centers, exercise clubs, workout centers.

If you are an active, exercise conscious traveler that would rather spend an hour in the gym (versus an hour in the terminal watching television), or an active traveler who would rather take a yoga class (versus wandering through trinket shops until your flight is ready to board), airportgyms.com can help you find a gym in and around select popular US and Canadian airports.

Visit Airport gyms: "FREE listing of airport gyms, airport exercise clubs, and airport fitness centers available in and around select popular US (and Canadian) airports today"

Strength Training for Women. Debunking Myths That Block Opportunity

Recent studies counter several widely held beliefs that may limit the physiologic and psychological benefits of weight training for women.

Myth 1: Strength training causes women to become larger and heavier. The truth is, strength training helps reduce body fat and increase lean weight (1). These changes may result in a slight increase in overall weight, since lean body mass weighs more than fat. However, strength training results in significant increases in strength, no change or a decrease in lower-body girths, and a very small increase in upper-extremity girth. Only women with a genetic predisposition for hypertrophy who participate in high-volume, high-intensity training will see substantial increases in limb circumference.

Myth 2: Women should use different training methods than men. Women are often encouraged to use weight machines and slow, controlled movements out of a fear that using free weights, manual resistance, explosiveness (high velocity, low force), or exercises that use body weight as resistance will cause injury.

In fact, no evidence suggests that women are more likely to be injured during strength training than men. Proper exercise instruction and technique are necessary to reduce the risk of injuries for both men and women. All strength training participants should follow a program that gradually increases the intensity and load.

Furthermore, sport-specific exercise should closely mimic the biomechanics and velocity of the sport for which an athlete is training (2). The best way to achieve this is to use closed-kinetic-chain exercise that involves multiple joints and muscle groups and the ranges of motion specific to the sport. For example, the push press--rather than triceps kickbacks--offers a superior arm extension training stimulus for improving the ability to throw the shot put in track and field.

Myth 3: Women should avoid high-intensity or high-load training. Women are typically encouraged to use limited resistance, such as light dumbbells, in their strength exercises. Often such light training loads are substantially below those necessary for physiologic adaptations and certainly less than those commonly used by men.

Most women are able to train at higher volumes and intensities than previously believed. In fact, women need to train at intensities high enough to cause adaptation in bone, muscle, cartilage, ligaments, and tendons. When exercise intensity provides insufficient stimulus, physiologic benefits may be minimal (3). To gain maximum benefit from strength training, women should occasionally perform their exercises at or near the repetition maximum for each exercise.

Authors: William P. Ebben, MS, MSSW, CSCS; Randall L. Jensen, PhD
Mr Ebben is a strength coach at the University of Wisconsin in Madison. Dr Jensen is an assistant professor in the Department of Health, Physical Education, and Recreation at Northern Michigan University in Marquette.

Fun nutrition facts: Go Bananas

What is Americas most popular fruit?
Each American consumes 26.2 pounds of bananas a year, making it by far the most popular fruit. (Apples are a distant second at 16.7 pounds)

Bananas are famous for containing potassium, an essential electrolyte that helps regulate blood chemistry (particularly Ph) and improves carbohydrate metabolism by helping the muscles act efficiently. Without potassium (and sodium) your muscles stop firing correctly.
And the banana's magnesium plays a role in energy transport and is involved in the synthesis of protein, which helps you recover from fatigue.
If you are stressed, you need more magnesium than normal. Further stress killers, that are in each banana, are potassium and vitamin B6.
Potassium deficiencies may cause symptoms such as depression, nervousness, anorexia, muscle fatigue, headaches and irregular heart beat.

Fitness benefits:
Bananas are great for athletic and fitness activity because they replenish necessary carbohydrates, glycogen and body fluids burned during exercise. Bananas are very popular among athletes who try to avoid sugary drinks after workouts like gatorade, maltodextrin, etc...

Nutrition study: the best way to eat healthy

I was reading over the last the weekend the german magazine Focus, it is like Newsweek here in the USA and I found an article about a nutrition.
European scientists did a study with 450 women at the university clinic Hamburg in Germany and they found out the best way to eat healthy.
They recommend:
5x fruits and vegetables per day.
Several times daily eat Multigrain bread, brown rice or whole wheat pasta.
1,5 to 2 litres water daily.
Maximally 600 gram meat per week.
Eat 2x per week sea-fish.
3x sport (exercise) per week.

They say that with those small steps you will get astonishing effects.

Bigorexia

Today I finished reading a book: The Adonis Complex: How to Identify, Treat and Prevent Body Obsession in Men and Boys.
The book offers stunning evidence of men's silent suffering to achieve Adonis-like beauty: secret dietary rituals, hair transplants, penis enlargement, cosmetic surgery, and abuse of steroids, ephedrine, fat burners, and diuretics. Two clinical disorders, "body dysmorphia" and "bigorexia," a chilling inverse of anorexia, in which men continue to think they are tiny even when they are alarmingly muscled, are also introduced.
Do you have an obsession with being muscular and a fear of being too small?
Some bodybuilders just don't know when to stop. Some get so obsessed with building muscles and sculpting their bodies that they develop a disorder similar to anorexia, called bigorexia or muscle dysmorphia.
Bigorexia (muscular dysmorphia) is a reverse anorexia. Mostly bodybuilders have it, they are never satisfied with their bodies and they are always unhappy. People with this disorder obsess about being small and undeveloped. They worry that they are too little and too frail. Even if they have good muscle mass, they believe their muscles are inadequate.
Men with bigorexia are prone to depression, using anabolic steroids and forgoing social events to spend several hours a day at the gym, lifting weights. Some continue to exercise even after they've suffered a serious injury, such as a dislocated shoulder.
In efforts to fix their perceived "smallness", people with muscle dysmorphia lift weights, do resistance training, and exercise compulsively. They may take steroids or other muscle-building drugs, a practice with potentially lethal consequences.
They cannot relax and enjoy life without worrying about how other people may be seeing, and criticizing, the perceived smallness.
In almost all cases, people with muscle dysmorphia are not small at all. Many have well-developed musculature, and some even compete in body building competitions.

NYC personal trainer: Training to the failure?

Training to failure may limit your gains-especially when it comes to squats. In a University of Connecticut study, researchers found that you'll get significantly greater gains doing full sets of squats with a weight you can manage vs. partial sets with a weight you can lift only a few times before exhaustion.

And on the end one inspirational quotations for the weekend:
If you don't push yourself to the limit, how do you know where the limit is?

Have a great weekend.
Joe DiAngelo
NYC personal trainer

Abs exercise: Roundhouse Kick

I love roundhouse kics for abs. Stand with a punching bag in front of you. Lift your leg as if stepping over a bench, and rotate your hips so the laces of your shoe, not the side of your foot, strike the bag. Lift and rotate the heel of your opposite foot. Flex your obliques on impact—then slowly pull your leg back. Do 25 kicks with each leg.

Summer stuffed peaches. Dessert for your fitness happiness

Most people miss a good food in summer, following fad diets. They promise you that you will loose weight if you eat bacon and all unhealthy fats. You are What you Eat. If you eat bacon, you are going to end up looking like a bacon.
Do not be scarred about Good Summer Delights. Last night I made a very light dessert that will guaranteed not make you fat. It has almost no impact on your blood sugar levels. No fat. 8 grams of protein. Only 11 grams of carbs.
You can eat dessert without guilt. Summer is good. Life is good. Enjoy!

Need a protein? How about some tuna?

Friend of my friend catched a huge tuna last weekend. He will need some protein because he just started working out. I need to start fishing too. Inexpensive way to get some protein!

DiAngelo Salad

My friend celebrity fitness chef created this Salad for me and called DiAngelo salad.
The chef combined Frisee Lettuce with italian tradional Pesto Sauce with his special lite twist. He made it for me last night (see the photo above) and all i can say that this salad is FANTASIA MAMMA MIA!

Muscle soreness explained

There are two types of muscle soreness:
muscle soreness that develops immediately following intense activity and delayed muscle soreness.
Muscle soreness that develops immediately following intense workout is caused by poor blood flow and lack of oxygen. With consistent training, your muscles will grow additional capillaries to increase blood flow and hence oxygen and nutrient delivery.
Delayed muscle soreness (one or two days after intense workout session) is more likely due to damage to the muscles and/or connective tissues.

If you get muscle soreness after 12-36 hours, than you know that you really had a hard workout and really destroyed your muscles. Injured tissue produces chemicals called prostaglandins that co-ordinate the inflammation process. This creates swelling, that causes pain in the muscle. The most bodybuilders or serious lifters get sore second day after workout and consider the soreness a good pain. Most people think that if they stretch after workout, soreness will be prevented. Stretching does not prevent soreness, since post-exercise soreness is not due to contracted muscle fibers.

One of the best testimonials personal trainer can get

This week was so great for me. I got a great testimonial from my client (actress and singer) who is filming a new movie about The Beatles.
After she went to a costume rehearsal she sent me a following SMS:
"Joe, the famous costume designer (who won many oscars for costume design) said I had an amazing figure to work with! So thanks!!! And thanks again."

We have been training hard in the gym for 10 weeks for this movie and now she is looking great for the film set.

The Film features Evan Rachel Wood (Newsweek:"She may well be America's next great actress. It could turn its 17-year-old star into the next Nicole Kidman") and Bono of U2. The script is set in NYC and London in the late 60's, the story is told through 18 Beatles' songs to be performed during the movie, and all the characters are taken from Beatles' songs. The sound track is being produced by famed record producer T-Bone Burnett.

Diet Vs. Sex.... which do you prefer?

My friend sent me a following joke. I like to start my weekend with something funny.

Top Ten Reasons Why Diets Are Better Than Sex

10. You don't have to take off your clothes.
9. You can go from diet to diet without feeling guilty.
8. Celery is ALWAYS hard.
7. On a deit, you carefully consider everything you put in your mouth.
6. It's GOOD if a diet is over quickly.
5. Dieting doesn't make you pregnant.
4. You can doze off in the middle if you want to.
3. It's okay if your dog watches.
2. You can do it with your best friend's husband.

And the number one reason why dieting is better than sex....

1. You don't have to worry if it was good for the cottage cheese too.

Muscle building Sushi

Last night I made a chicken curry maki sushi after a long day. I love sushi and it is one of my favorite foods on my Fitness Menu. I am not a big fun of raw fish, that's why I make my own sushi with a curry chicken and avocados. I always use light low sodium soy sauce.
You can achieve your fitness goals and still enjoy your favorite foods.

Fitness gourmet cooking in NYC

Last night I made for a dinner chicken Mi pagoda. It is made from chicken breast coated in polenta. I had with it salad made from Frisee Lettuce and cherry tomatoes.

Steroids and athletes

I just finished reading a book Steroids Kill by Tom Ciola. Tom wrote this book when his friend died from a brain tumor linked to his use of steroids. He talks about steroids side effects: stroke, bloody nose, mood swings, prostate cancer, hepatitis, heart problems, uncontrollable anger, edema, liver jaundice, kidney failure, joint pain, high blood presure...
He wrote in his book that many athletes and bodybuilders are spending tens of thousands of dollars a year on their drug cycles – often at the expense of other debts left unpaid. And to get around the high cost, some athletes and bodybuilders are even willing to offer themselves sexually to the ever-present bevy of predators who are only too willing to exchange drug money for sex. Yes – it can get very ugly and dirty in the world of performance-enhancing drugs!
Read more about steroids side effects in his book Steroids kill. On his website Ex-Steroid Users Tell Their Stories. Check it out.

Muscle T-shirts and fitness apparel

Im so happy to introduce to the market my collection of fitness t-shirts. My t-shirt colletion is finally here after many months of development and design.
Our quality is exceptional — exceptional quality apparel; exceptional quality digital printing techniques. You'll be amazed. The design you purchase is infused into the product it is printed on, resulting in an unusually vibrant image that will endure for years. With our apparel, this means that the printed design is as soft and supple as the rest of the shirt. You have to feel it to believe it.
Our t-shirts combine the very best materials with new digital printing technologies, producing brilliant images without compromising feel or durability. You can purchase Muscle T-shirts here on my website or at MusclePapi.com. Workout Tank tops, bodybuilding shirts, long sleeve shirts, raglans, sweatshirts, hooded sweatshirts and gym gear are coming soon.