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 :-)