10.24.2014

10 Minute Shoulder Burn Out

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Okay, let's start with a pop quiz. What do these fabulously fit celebs have in common?

Sources: (Eva Longoria) (Jessica Biel Timberlake) (Demi Moore) (Jennifer Aniston)

Okay, a lot of things, but first and foremost... ARMS!

Guess what? Your arms are your most influential bodypart. I know, you thought it was... something else. But, face it: your arms are the part of your body seen most frequently n-a-k-e-d. That's right. And the best part of your arms - the part that makes you look fit and slim - that's your shoulders.

Let's have a round of applause for the shoulders. [Where's my clapping emoji?!]

While prepping for my wedding, I focused heavily on arm, back, and shoulder exercises. Recently, I decided to be Claire Underwood for Halloween, which means it's time to bulk my shoulders back up.

This is my go-to workout, whether I'm in the gym and have a lot of weights options or am just sitting at home on the couch staring at my 10 pound weights. Ideally, you will have 2 or 3 weights options, so that you can start heavy and shift down as you max out. But, if you only have one, just perform the first round with 10 reps, then 8 reps for your second round, and 6 for your third.

Get The Workout:

*Note: if you only have one set of weights, just perform the first round with 10 reps, then 8 reps for your second round, and 6 for your third.*


A Guide To The Moves:

The Lateral Raise is one of the only exercises that isolates and works the middle of the shoulder muscle. Stand with your feet, shoulder width apart, and slowly raise the dumbells to the side until they are even with your head. Starting with heavy weights, you may need to bend your elbows in order to complete this.


(Source)
The Shoulder Rotator works the rotator cuff. Focus on form and do these slowly, with both arms at the same time (image below shows one arm at a time - feel free to do that if you'd like, but I prefer to work the arms together in order to stay balanced and strengthen my core at the same time.

(Source)
The Butterfly is another slow burn move. Start with your arms bent at 90 degrees in a goal-post formation, then bring your weights to the middle to close them together before opening back up. 
(Source)
The Overhead Shoulder Press should feel like a bit of a relief compared to the prior two moves, because you are recruiting other muscles in the arm. Start with your elbows bent and weights by your shoulders, then push up toward the ceiling before slowly returning to starting position,

(Source)

A Week In Workouts
For those of you who are still curious about my personal fitness schedule, which I used to post, here's me getting back on the bandwagon to share that information with you. Early this week, I was a bit under the weather, so I treated myself to two sick/recovery days.
Friday: Light Cardio - 60 Minute Walk on the Treadmill
Saturday: Weights - 45 Minute Fully Body Weights
Sunday: Skip (Sick day)
Monday: Skip (Sick day)
Tuesday: Weights & Cardio - 60 Minute Full Body Weights, 30 Minute Self-Guided Spin
Wednesday: Cardio - 2 mile run to Flex City Fitness, 60 minute workout, 2 mile run back
Thursday: Weights - 60 Minute Full Body Weights

10.22.2014

Paleo Chicken Avocado Salad

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This recipe is so easy, it feels silly for me to even post it. But, it's been one of my go-to options for a healthy but quite satisfying lunch, and it's an easy swap for the traditional chicken salad.

The combination of protein from the chicken and healthy fat from the avocado makes for a very delicious and filling fix. Dare I say it, this may be even easier to make than the real thing. 


Paleo Chicken Avocado Salad
Servings: 1
Ingredients:
  • 1/4 Avocado, mashed
  • 1/4 cup shredded chicken breast
  • 1 pinch sea salt
  • 1 pinch ground black pepper
  • Optional: Diced celery and onions
Directions:
  1. Combine all ingredients and mix well with a fork. Then, eat on top of your favorite salad or piece of toast! I used gluten-free toast for m



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