Awesome upper body workout

I saw a real life Ken doll the other day at the gym. This is no exaggeration. He had a golden blond helmet of hair that didn't move, abs on top of abs, and a very strange bronze tan. He wasn't particularly eye pleasing, but I couldn't stop staring at him. After we left the gym I turned to Cory and said, "Did you see the guy--"
"Yes! The really shredded one?"
"Yeah! Did you see his--"
"Abs? Yes, they were weird."
I was happy to know I wasn't the only one staring.

Story time is over now. I just had to share that with you! Today was chest, shoulders, and a little bit of arms. It was a very productive day for me. I was surprised because typically upper body days are not so good because of my spaghetti arms. Cory has really helped me build up some much needed muscle in that area.

10 minute warm up on treadmill
     - Pace: 3.5  Incline: 5

Incline bench
     - 4 sets of 10-12 reps
     - I didn't realize how different the movement would be between a flat bench and an incline bench! I am using 60lbs on the flat bench and I struggled to get 10 reps with 45lbs on the incline. Cory says it works totally different muscles. For instance, incline bench works your upper pectoral region while flat bench works your mid to lower pectoral major, front deltoid, and triceps.
     - Here is what an incline bench looks like. I keep my feet on the bar like in this photo, but some people with longer legs like the stability of putting them on the floor. It's your choice.

     - Ladies, if you are not quite ready the incline bench with a bar bell try it with dummbells and work your way up.

Lat pull down and rear dumbbell flys
      - 3 interval sets of 10-12 reps   
      - This is a super set. That means we do a set of the pull downs then immediately do a set of the dumbbell flys. Rest about a minute after each super set. Do the rotation three times. 

Shrugs
     - 3 sets of 8-10 reps
     - Shrugs are not just for men. Ladies, we need traps (trapezius muscles) to help our posture. They also look pretty good if you don't get them too large.

     - Today we used a weight machine to do shrugs, but dummbells work too if you are at home or don't have that machine at your gym. The movement is the same...shrug your shoulders keeping your back straight and shoulder blades pulled in.

Dumbbell curls
     - 3 sets of 10-12 reps
     - This is where I made my biggest improvement of the week. I was only curling 15lbs, but today I jumped up to 20! My spaghetti arms are no more.
     - Instead of the standard curl I've been doing, Cory showed me something different to strenghten my forearms at the same time. Start with your dumbbells in the hammer curl position down by your sides. As you bring the dumbbells up twist your arms back into the palms up postion. I couldn't find a picture to acurately describe the proper technique, but I did find a good video.

Notes from Courtney: I previously hated upper body days. I couldn't keep up with Cory at all, and I just felt so weak. After today though I am going to start being excited about these workouts. I just needed this little boost to get me back on track. We are doing legs tomorrow. I hope I've improved there as well!

Marco! Marco! Polo??

Here lately I feel like I've been playing a one sided game of Marco-Polo with my abs. I yell Marco but they are not responding! I have been reading Women's Health religiously for the past few days, and I've run across some great articles. One of my favorites in this issue has been "Sexy to the Core". It's about encouraging those pesky abs out of hiding. Here is a section of the article I found really interesting.


Mind Over Menu
     You consume 36 percent more calories at a restaurant than when you eat at home. But these three simple strategies will help you decrease the damage.

1.) Pass on bread - Ask your server to remove the bread basket from the table. Each dinner roll can have 100 calories or more.

2.) Go green - It's very hard to overeat vegetables, but rice, potatoes, pasta, and bread are carbohydrate-and calorie-dense foods that can sabotage your weight-loss goals. If your meal comes with fries or chips, ask if you can swap them for a veggie like raw carrot sticks.

3.) Stay dry - Ask for sauces and salad dressings on the side. That way, you can add them as needed and avoid the excessive amounts most restaurants dish out.

**My weak spot is sweet tea. Try to get water, but if you need that fix, order un-sweet and go light on the Splenda!



On Women's Health website I also found a good article about the benefits of having a solid, strong core. As if looking good in a bikini this summer wasn't enough motivation, here are a few other reasons to strive for that flat tummy. People with a strong core are:

25% less likely to develop heart disease
35% less likely to have a heart attack
41% less likely to develop high blood pressure
40% less likely to develop kidney cancer
60% less likely to develop gallstones
14% less likely to develop osteoarthritis

Read more at Women's Health: http://www.womenshealthmag.com/fitness/benefits-of-a-flat-belly#ixzz1olWPHKYj

If Cinderella Wore Running Shoes...

If you are like me you are constantly on the lookout for the perfect tennis shoe. Your search is over because I found an awesome guide in Women's Health for locating the shoe that is just right for you. (That was unintentional rhyming.) The shoes are broken down into three categories.

1.) If you love running or walking outside here are the best choices for your ever changing terrain:

K-Swiss Kwicky QT2 - They have holes for ventilation and water drainage. They are also very light weight. Perfect for people with an high arch or a normal arch.

Asics GT-2170 G-TX - Water-proof. Perfect for people with a flat arch or a normal arch.

Vasque Velocity 2.0 - Provide traction, protection, and a female-specific fit for tough trail running. Light weight. Perfect for people with a flat arch and a normal arch.

New Balance Minimus Zero Road - Bare-foot inspired to keep feet in their most natural position. If you are new to outdoor running it is best to transition into them gradually to avoid injury. Perfect for people with a flat arch and a normal arch.

Saucony ProGrid Guide 5 - Provide good support and stability. Light weight and low heel. Perfect for people with a flat arch and a normal arch.

2.) For the "gym rat" (me) here are shoes that are best for weight training and treadmill running:

Mizuno Wave Elixir 7 - Light weight but still keep your feet steady and supported. Perfect for people with a flat arch or normal arch.

Nike LunarEclipse+2 - These are for runners who cross train. They are low-cut and less likely to contribute to ankle sprains during lateral moves. Perfect for people with a high arch and a normal arch.

Adidas Adipure - Five-toe shoes designed just for the gym. Wearing them while lifting activates a wide range of muscles and improves balance. Perfect for all arch types.

Brooks Summon 3 - I honestly don't know what to say about this shoe. The description just says it is for people with "normal" feet. Apparently it is just a good all around shoe?

Under Armour Charge RC - These are ideal for short runs or interval runs. They are slightly cushioned and have a moisture-wicking fabric that keeps your feet cool. They are perfect for people with a high arch and a normal arch.

3.) This last group of shoes are for the people who like to workout in groups.

Ryka Transpire - Multitasking sneakers for all types of activities. Described as a good all around shoe.

Asics Gel-Blur33 TR - Light weight with a gel wedge in the heel that keeps your protected against impact during agility drills. Perfect for people with a high arch and a normal arch.

Pumagility XT Elite - It has a slightly wider sole than most cross trainers and helps you keep grounded during high-action classes such as kickboxing. Perfect for people with a flat arch or a normal arch.

Reebok RealFlex Transition - The nodules on the sole improve flexibility and traction. These are good for drills that have quick changes of direction. Perfect for people with a high arch or a normal arch.

Specialized Trivent Sport - They are compatible with most spin bikes. Ventilated so your feet stay cool in a warm studio. They also transition to a road bike as well. Perfect for all arch types.

 

All that being said...I just got a job at Reebok so I do not in any way endorse these shoes other than the RealFlex Transition :-)

Legs, calves, and abs

I know I’ve been slacking on the blog, but I’ve not been slacking in the gym! I just haven’t had a chance to really sit down and write lately. I do have some good news though. I lost 3 pounds! All I did was switch my regular bread to 14 grain whole wheat, my regular peanut butter to low sodium, and my 1% milk to skim. I shed those pounds in just a week too. These were just small changes. I’m sure if I chose whole grain bread instead of whole wheat and went with tasteless low-fat all natural peanut butter I’d see even more pounds lost. However, I refuse to give up taste for pounds. I don’t want to be miserable. If you can live with those bigger changes though..do it! I’m just a picky eater! I really don’t feel like going back to the last day I had a blog and working my way forward, so today’s blog will pick up with what I did yesterday.

10 minute warm up

     -  Instead of trudging my minutes away on the hamster wheel, I decided to do a brisk walk outside. I can actually walk to the gym from Cory’s house so that worked. It was too beautiful of a day to not walk outside.

Squats
     -  2 warm up sets, 3 sets of 12-15 reps
     -  My knees been giving me some problems so Cory has put me on a lower weight/higher rep routine. I like this a lot better actually. Instead of trying to handle a lot of weight, I just use what is comfortable and do as many reps as I can with that. I still get a great burn in my legs too.

Ab bench

     -  3 sets of 20
     - My old faithful standby! I don’t know why I love this machine so much, but I do. I think it’s because I always feel the burn and the effects.

Leg extensions

     -  3 sets of 20
     -  Because of the knee issue I started doing lower weight/higher reps on this exercise too. I was walking on shaky legs after I got done. That many reps will wear you out! If you want to just keep doing it how we were then just up the weight and lower the reps to 10.

Ab bench

     -  3 sets of 20
     -  Your stomach probably feels like you have a knot in it by now, but keep going. Be proud of yourself for doing 120 weighted crunches!

Seated calf-raises

     -  3 sets of 15-20
     -  I absolutely hate calf raises! Probably because my calves are so weak. They hurt so bad today I can’t even point my toe! Unfortunately that means I need to do more of them. My goal is 20 reps, but right now I’m holding steady at 15. Once I hit 20 on every set I’ll amp up the weight.

Dumbbell side bend

     -  3 sets of 15 on both sides
     -  I love working out my obliques. They are a difficult muscle to work, but the effects are always worth it. It is one of the worst places to be sore in my opinion though!


Notes from Courtney: Unfortunately by switching up the foods I eat I have proven that saying I hate so much: "Abs are made in the kitchen not in the gym." I always knew that weight loss is 80% diet, but I always thought I could out exercise a semi-bad diet. I have been eating pretty well, but clearly by just making a few changes I see there is room for improvement. We'll see how that goes. I might just work out harder so I can keep my tasty peanut butter :-)

8 Week Follow-Up

Cory and I finally found time to do measurements and photos. I was going to do it two weeks ago, but we just didn't have the time! I'm going to go ahead and warn you. The pictures do not look that different. I was actually disappointed after seeing them because I feel so different! However, my measurements really show a lot more progress than the pictures.

Measurements 

Weight: 125 (same)

Chest: 33 ½ (+1 inch) 

  Waist: 28 ½  (-1¾ inch)

    Hips: 37 ½ (-½ inch)

    Thigh: 21 ½   (-½ inch)

     Calf: 13 ¾  (same) 

       Arm: 10 ½  (same)      Notes from Courtney: Do you see what I mean about my pictures? My measurements really make me happy though! I had noticed my pants were fitting loosely, but I had no idea that I had lost that much through my hips and waist. As you can see I have not lost weight on the scale, but Cory was quick to remind me that I've gained quite a bit of muscle. I carry most of my fat in my lower body and that's where I have lost the most inches wise. I clearly need to be focusing on my arms and calves more. Cory is already working on a new workout that will hit those areas harder. Overall, I am pretty happy with where I am at after 8 weeks. I have dropped a pant size and built a lot of muscle in my torso. It's not really clear in the picture, but I also can already see the faint outline of my top abs. My next weigh in and measurements will be in 4 weeks after I try a few different things. I'll be sure to keep you updated as much as possible on what workouts we are doing each day.

Crazy Lower Back Workout

I have not had a computer so I am a little behind on the blog! I'll try to get you caught up on what I've been doing. I felt reallly good on the day I did this workout, and so it took a while to complete because I added a few more exercises. I'm going to go ahead and warn you that you will think that you are going to die after the 3rd exercise. Your lower back will probably tighten up, but it will loosen up after a few minutes, don't worry!

10 minute warm-up
     - Pace: 3.5  Incline: 7.0
     - Get a good burn in your legs for this workout.

Kettle bell swings
     - 3 sets of 10
     - Grab a 10lb kettle bell and start swinging. If you have not done these before look for a 5lb kettle bell to start with first.

Ab bench
     - 3 sets of max reps
     - These stretch out your back after the kettle bell exercise which really helps with any stiffness you might feel.

Hyper extensions
     - 3 sets of 15
     - Ahhh...after I got done with these I kinda thought I was crippled for life. However, they really pumped my back up and my muscles stood out which looked cool!
     - If you want to take these to the next level you can hold a plate to your chest.

Leg raises
     - 3 sets of max reps
     - I'm really beginning to love this ab exercise. I am noticing a definite change in my lower belly.

Pull-throughs
     - 3 sets of 10
     - Really push yourself on this exercise. They give such awesome results that you don't want to miss out on them. These work so many muscles! Your backside will be looking good after doing these once a week.

Kettle bell side bends
     - 3 sets of 10 both sides
     - I couldn't bend over or shift very far the next day because of these. That tells me that I don't work my obliques nearly enough! Grab a 5 or 10lb kettle bell (or dumbbell) and hold it in one hand by your side. Bend sideways at the waste until the kettle bell reaches your knee then stand back up.

Butt blaster machine
     - 3 sets of 10 both legs
     - I think the actual name for this machine is "kick-back", but I like butt blaster better. The one at my gym looks a tad different, but the general idea is the same.

     - Your butt muscles will hate you after this exercise! Those were the muscles that were most sore the next day I think.

Side planks
     - 3 sets of 15 both sides
     - I am obsessed with this new exercise. Once my core gets stronger I think that I will see more results from my other workouts too. This exercise plus the kettle bell side bends will make you one sore lady in the morning, but it is soooo worth it!

Hamstring curl
     - 3 sets of 10
     - I hate this machine. It makes me feel so weak. I know it just means that I need to work on my hamstrings, but I still hate that feeling. All you do is lay down and literally kick yourself in the butt.

Notes from Courtney: I really enjoyed this workout. I felt like I really got a lot accomplished. If you do not have the time to do the full workout; I suggest the kettle bell swings, leg raises, hamstring curls, and kettle bell side bends. That way you get in lower back, hamstrings, and abs. 

Thighs, Calves, and Abs

I have decided that after this workout my legs feel like frozen jell-o. I know that doesn't make sense, but hear me out on this. When I start walking it feels like my legs are going to give out, but they are too stiff to actually buckle. It is a very strange feeling! I love it though. It let's me know that I hit the workout hard and did it right.

10 minute warm-up on treadmill
     - Pace: 4.0  Incline: 8.0
     - I thought my calves were on fire!

Squats
     - 2 warm-up sets followed by 3 sets of 10
     - Both Cory and I had an awesome day on the squat rack! I was only getting 5 reps with 95lbs last week, but I got 10 all three times this week. I was pumped. Tired, but pumped!
     - Since I've provided an alternative to deadlifts, I will now provide an alternative to squats. Remember that kettle bell we are going to start using for swings? Well you can also use it for squats. If you just really don't feel comfortable putting that much weight on your back, this is an excellent replacement exercise. Here are two variations of a kettle bell squat.

Leg raises
     - 3 sets max reps
     - Bring your legs as low to the ground as you can get them without actually touching the ground. You really feel that burn in your lower abdominal when you get lower to the ground with your legs.

Leg extension machine
     - 1 set Tabata
     - Ah, it burns!! 8 sets in 4 minutes is just insane, but I wish you could see my legs after I get done doing this exercise. I'll take a picture next time. They look insanely muscular.
     - On a side note, I suggest downloading a Tabata timer on your phone if you have that capability. Here is what mine looks like:

     - The eight circles in the middle will light up one at a time as you complete your action and rest period. The timer beeps letting you know when to start and when to rest.

Side planks/regular planks
     - 3 sets of 20 / 3 sets of max time
     - So the reason I put both is that I think girls would enjoy a side plank and guys would rather do regular planks. That is not to say that either gender cannot do the other exercise. The side plank is just a little more feminine in motion.
     - The regular plank is easy to explain. You get into a pushup position and hold it. If your shoulders are not very strong you can rest on your forearms. Always keep your back straight. No sagging or arching.

     - The side plank involves movement and really works the obliques. I mentioned this one in the last blog involving abs.

One-leg calf raises
     - 3 sets of 25
     - These are the raises that only require your body weight. No machines. Find some stairs and raise your self up and down on your toes. I think these hurt almost more than a machine with weight added.

Ab bench
     - 3 sets of max reps
     - You didn't think I was going to do an ab day without hitting this machine did you??

Notes from Courtney: This is one of my favorite days now. I love ab routines, especially now that I am seeing good results. The "pooch" is still there, but lines are starting to faintly show. I hope if you are following along with us that you are starting to get results too. Just remember that a good diet has a lot to do with the results that you see. Working out does not give you an excuse to eat whatever you want. If you keep the diet clean and continue to workout you will definitely get where you want to be faster.