Shoulder day!

Shoulders… If you’re anything like me, you LOVE them.

I train shoulders twice a week switching it up each time for my best results!  Interested in how I’ve chosen my split? Maybe I’ll tell you in my next blog!  Now, back to shoulders.  Here is my shoulder workout from a couple days ago.

I did 3 sets in each exercise.  I’ll add the weight I used. However, you should always do what you’re most comfortable with.

I always begin my workouts by stretching.  It is so important for not only your flexibility, but also your muscles and avoiding injury.

 

Stretch

Lateral rise- 12 reps x 10lb

Military press- 12 reps x 20lb BB

Upright row- 12 reps x 20lb BB

Front rise- 12 reps x 10lb

Alternating shoulder press 10 x 10lb DB

Super set with

Shoulder press 10 x 10lb DB

 

Try this workout on your next shoulder day and let me know how you liked it!

Much love!

 

INDEX:

lb- pound

BB- barbell

DB- dumbbell

Let’s Talk Nutrition

Welcome back friends! If you’re still here I must be doing something right!

Lets talk nutrition.  If you’re anything like me, you workout all the time but suck at sticking to meal plans and nutrition.  Recently I’ve had the pleasure of meeting the owner of Eat N Succeed, Alyssa Landau.  Alyssa offers well balanced meals delivered right to your door to help you with your fitness journey.  She offers breakfasts, lunches, dinners, and even some amazing desserts. She has her own meal options but she will also cater to your needs and prep what you need!  Meal prep services are amazing for people like me who just don’t have the time, energy, or plain just don’t want to do it themselves.  This week I sat down with Alyssa and asked her some questions about nutrition, here are her answers.

 

Q: Why is nutrition an important part of your fitness journey?

A:  Nutrition is important because if you don’t have your diet in check, you’ll never achieve that certain physique you may be aiming for.  I’ve personally tried to outwork a bad diet, and it has never worked.  People need to come to terms and accept the fact that without solid nutrition, your body’s transformation can only go so far.

Q: What is a macro?

A: A macro is comprised of three different elements; protein, carbohydrates and fats.  It’s important to hit all three of these “Macros” or target points of nutrition throughout the day if someone wants to attain a healthy lifestyle.  Don’t forget about those precious micro-nutrients (fiber, calcium, potassium, etc.)!

 

Q: What does a well balanced diet look like?

A:  A balanced diet is one that mostly keeps you sane.  I can’t tell you how many people eat “perfectly” and are mentally unhappy.  Don’t let perfection get in the way of enjoying your life.  If you eat well all week, have one day where you go out to dinner, or go to the movies and eat that popcorn you love.  Life is all about balance; just make sure to hit those macros and micro-nutrients.

Q: What are some foods you recommend to stay away from?

A: None!  there are no foods off limit and no one should ever make you believe that.  Of course, if you’re allergic to something that’s different, but for people looking for guidance, no food is off limit. Moderation is key.  You want that ice cream your mom is eating? Get up, weigh out exactly one serving (it’s less than you think), this way you’ll get a taste without all the excess attached to it.  Besides, we all just want the taste don’t we?

Q: What are some foods to eat lots of?

A: Hearty, wholesome food that’ll keep you feeling full.  You can go ahead and have that ice cream, but a chicken breast and sweet potato will have you feeling satisfied for more than the brief second it takes to consume it.

 

If you like this blog and find it helpful, let me know and I will do more with Alyssa!  If you’d like to order from Eat n Succeed I’ve posted her website below!

See you next week!

http://www.eatnsucceed.com

IG eatnsucceed

FB: Eat N Succeed

Where Are You On Your Fitness Journey?

Why did you start your fitness journey? Were you the bigger one? Were you the athletic one? Or were you the skinny one who wanted to see a change?

I have always been the skinny one.  The one that people would say, “Why would you even go to the gym?  You’re too skinny anyway.” Let me be the first to say DO WHAT MAKES YOU FEEL BEST!  I started working out to be fit, to gain muscle, and to stop being the skinny girl.  Skinny shamming is a real thing and it started for me when I was very young.  For years I heard “EAT some food!” or “Is she sick? Why is she so skinny?”.  THERE IS NOTHING WRONG WITH BEING SKINNY.  Would you say these things to a larger person? No, so don’t say it to a skinny person either.  It affects us the same way it does anyone else.

You are beautiful no matter where you are on your fitness journey! Whether you’re 200 pounds from your goal or your competition is next week, don’t let anyone tell you you can’t do it.   I believe in you.  Don’t listen to the people saying that you have to look things a certain way!  Muscles aren’t manly, working out isn’t only for a larger person, or just for men, and no one is judging you at the gym! Want to know why?  Everyone started somewhere.  These body builders weren’t always body builders and they have to work for it every single day.

Do what makes you happy, be who makes you happy.  No one else’s opinion matters but your own.  Let people talk, just keep going.  I promise it will all be worth it. So enjoy the journey, show off, and take pictures, you’ll want to see them later on!

Wake Up America

Welcome back to my blog! This post is going to be a little different than most.  After thinking long and hard about recent events I have decided to do a little different topic.  Next week we will get back to fitness but for now, here it goes.

Last weekend several of my friends were in Las Vegas at the Route 91 Harvest Festival, which I was planning to attend.  Sunday night, the largest mass shooting in modern US history accrued. My friends were there. I was supposed to be there.

There are already, a week later, tons of conspiracy theories.  People are fighting over gun control.  People are blaming others.  I wasn’t there, I can’t begin to understand the emotions and feelings everyone involved are going through.  The conspiracy theories, gun control and everything else, don’t matter.  Innocent people lost their lives, people lost significant others, family members, and friends.  Regular American citizens stepped up and carried out wounded people that they had never even met, in open gun fire, to try and save them and get them to safety.  Regular American citizens held their significant others, family members, and friends, while they bled out.  No one should have to go through that.  So when is America going to wake up??

I’m not here to talk politics because those don’t matter right now.  People lost their lives last weekend when they went to a country concert. People are making conspiracy theories and fighting about gun control instead of worrying about the 22,000 people that were there last Sunday night.  THAT is what America has come to.  THAT is what’s wrong with America.  We have got to stop acting like spoiled, entitled “millennials”.

America doesn’t owe us anything.  The world doesn’t owe us anything.  We owe the world, and we owe America.  We owe them to be our best self.  We owe them to make the best of every single situation.   We owe them to be kind. We owe them our lives.  Every single one of us can make a difference in not only America, but the world.

You have two options in your life.  You can make the best of every situation, even the crappy ones, you can make a difference, you can be the change you need to see. Or, you can be the opposite.  You can be the wrong in this world we live in.  You can be another Steven Paddock and ruin lives forever.  You can be the evil.

Let me leave you with this.

No one owes you anything.  This could have been you.  You could have lost a significant other, family member, or friend, and maybe you did.  You could have been the one who didn’t make it.  So, what are you going to do? Are you going to be the change America needs to see? Or are you going to be the evil that America needs to take down?

Circuit Leg Workout!

I thought I’d start you out with a free leg/glute workout!

This workout consists of a total of 3 circuits with 3 workouts in each.  What is a circuit workout? A circuit workout is a number of exercises back-to-back with little to no rest in between, resting only when all the exercises in the circuit are complete. A word index is at the end of the workout. I’m adding the weights I used.  However, ALWAYS ALWAYS ALWAYS use the weight you feel most comfortable with. Please make sure to do all exercises correctly, whether these or any other workout as not preforming any workout correctly can result in serious injury. Enjoy!

Lets Get started!

Warm-up: Stretch, 3-5 sets of 20 BW walking lunge (10 Each leg)

CIRCUIT ONE

18 lb KB squat (12-15)

18 lb KB swing with squat (12-15)

20 lb BB walking lunge (20, 10 each leg)

Repeat 3-4 times

CIRCUIT TWO

BW step-up with kickback  (12-15 each leg)

20 lb BB curtsy lunge (20, 10 each leg)

BW Bulgarian split lunge with bosu ball (12-15 each leg)

Repeat 3-4 times

CIRCUIT THREE

18 lb KB single leg deadlift (12-15 each leg)

20 lb stiff legged BB dead lift

20 lb Front Squat to front press (12-15)

I hope you enjoy this circuit workout. Check back in for more blogs, workouts, giveaways and more!

INDEX

KB: Kettlebell

BW: Body Weight

BB: Barbell

 

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