Arms and Shoulders (quick routine)

So I am just now getting around to writing the blog from February 3rd! I have been incredibly busy lately, and I just now got a chance to sit down and write it all out. This was my first full workout by myself on this new schedule, and I think it went really well! I thought I would give up easy and/or not finish my workout at all. I normally need extra motivation, but I did it all the way through! Here is what I did...

10 minute warm-up on treadmill
     - Pace: 4.0  Incline: 7.5

Shoulder raises
     - 3 sets of 10
     - I don't think I've ever showed you this exercise before. If I have I can't remember, and I'm too lazy to go back and look. Shoulder raises consist of three different exercises that you do back to back without rest. So you do all three sets of 10 and then rest. Do that three times.
     - The first movement is a side lateral dumbbell raise. Stand with your feet shoulder-width apart and your arms down by your sides with your palms turned inward. Raise your arms straight out beside you. That is one rep.

     - The second movement is a front lateral dumbbell raise. Keep your feet shoulder-width apart and your arms down in front of you with your palms facing toward you. Raise one or both arms straight out in front of you. That is one rep.

     - The final exercise is a dumbbell row. I've showed you this before, but here is a refresher. Keep your feet shoulder-width apart with your knees bent and lean forward keeping your back flat. The picture explains it better than I can!

     - Do not use an excessive amount of weight for this exercise. 8lbs was about all I could handle.
Pull downs
     - 3 sets of 10 reps
     - The machine I used for this exercise looks like this:

Tricep extensions

     - 3 sets of 10

     - These are the extensions where you lay on your back and bring the dumbbell back over your head and back up again. These really blast away all that extra arm flab that keeps shaking after you stop waving. Again, 8lbs is a good weight for this because your arms will get very tired and very sore very quickly!

Cable curl
     - 3 sets of 10 reps
     - This exercise is on the cable machine. The bar needs to be in the lowest position so you can curl it upward.
     - I ran into my first problem working out alone while doing this exercise. Someone had pushed the bar all the way to the top of the machine, and I couldn't reach it to put it in the position I needed it to be in. I had to ask some tall guy on the machine next to me for help. Short people problems!

Notes from Courtney: I was actually really impressed with the jump in my numbers. My shoulders and arms have always been a weak point for me so I'm glad to finally see some progress. My spaghetti noodles are finally getting some definition! All-in-all it was a good first workout alone. I stayed focused for the most part, and I replayed a few of Cory's pep talks in my head when I felt like going home early.



Lower back and abs (NEW ab routine!)

It's amazing what a good meal will do for your performance in the gym! I had a good solid breakfast and a healthy snack which resulted in me being a mad-woman during the workout. I was pulling up deadlifts a lot easier than I have been! I am a little worried about measurements tomorrow though. I slacked off pretty bad in the gym so I'm afraid my measurements and weight will reflect that. We'll see!

On a side note, I will now be partnerless in the gym on Thursdays and Fridays. Cory needed more sleep during his work week so I'll be hitting the gym alone on those days. I am using this blog as my motivation to keep going. I hate working out by myself, but I can't exactly stop doing this blog now can I? I have 1 maybe 2 people who possibly read this! The big girl panties are being put on as we speak, and I WILL go to the gym all by myself! Unless someone wants to go with me in which case that is totally cool with me...

10 minute warm-up on treadmill
     - Pace: 4.0  Incline: 7.5
     - That's right ladies and gentlemen! It is go time on the warm-ups. Amp it up and get a really good burn in those legs.

Deadlifts
     - 2 warm-up sets followed by 3 work sets of 8-10 reps
     - Do you hear the hallelujah chorus singing? You should! Now that I am working out alone on lower back day, Cory has cut out deadlifts! Yay! Instead I will be doing kettle bell swings. I'll show you pictures of that next Thursday.

Side Planks
     - 3 sets of 15 (both sides)
     - We are switching up the ab routine a little bit. This painful, yet effective, exercise targets your core and those pesky obliques.

My core is not strong enough to start out doing this so what I do is bring that top foot in front of that bottom knee making a 90 degree angle with my leg. It stablizes you, and you still get the full effect of the exercise. Swap elbows and do the same thing for the other side. You really feel a good burn on your sides when you get done!

Pull-throughs
      - 3 sets of 12-15 reps
      - Once we start doing kettle bell swings instead of deadlifts we will swap out pull-throughs for hyperextensions. The pull-through and kettle bell swing are pretty much the same motion and it will be redudant. However, if you choose to keep doing deadlifts keep doing pull-throughs too.

Leg lifts
      - 3 sets of max reps
      - We can't forget the lower abs either, so we are going to keep doing leg lifts! Try to contain your excitement.


Notes from Courtney: If you are feeling froggy, I recommend throwing in an extra exercise at the end of this workout. Maybe if you did the hyper extensions go ahead and do a set or two of the pull throughs just for an added kick! That's it for today. I should have another workout up tomorrow.

Eating...it's good for you!

I am ashamed to say that my lack of blogs is due to my lack of time spent at the gym. The reason behind my absence is embarrassing! My mom moved out of our house, and now I am a rent paying American. I budgeted poorly this first month on my own so I decided to skimp on what I was eating. Bad idea! I became less motivated in the gym, and my workouts were lack luster. On Monday, I attempted to work out after only having a bowl of oatmeal in a 6 hour span of time. My blood sugar dropped. I was useless. I even hurt my back trying to do squats that were normally the right weight, but were too heavy for my hungry body. I had money, but I was being paranoid about bills. Bills can wait, people. Moral of the story? Don't be a penny pincher when it comes to your health!

This blog is about......eating! Good segue, huh? Eating is actually a hobby of mine. The good Lord blessed me with a fast metabolism (don't hate). However, I now understand that there is a difference between skinny fat and skinny fit. Before I started working out, I was skinny fat. I ate everything in sight and never really showed it. Now I am more conscious about what I eat, and I consider myself to be on the path to skinny fit.

I know that a lot of people do not have a lightening fast metabolism. We can speed up our metabolism with certain foods, though.

A lot of these foods make great snacks at work too! I suggest a glass of cold water and a clementine. They are my favorite citrus fruit! Apples also boost your metabolism as well, they just didn't make it in the picture for some reason!

Speaking of snacking...it is one of my weaknessess. I work 3pm until 11pm Wednesday-Sunday at a sit down job. Snacking becomes a bad habit. However, after a little research (Pinterest) I have found a few snacks that are okay to munch on.

Again, apples did not make it to this list but they generally run around the 80 calorie range.

Okay so let's say you get invited to a friend's Super Bowl party. You decide not to resist the spicy chili, the chips and dip, the 900ft sub sandwich, and the little cocktail weiners floating in the delicious smelling sauce. I mean, I don't blame you! Who wants to be "that guy" that everyone feels self-conscious eating in front of?! You've been eating apples, unsalted popcorn, and brocolli! Of course you will be tempted by the sweet savory smells of fatty goodness. Don't freak out later on if you do partake in the festivities! Here are some ways to counteract your cheat.

Look for a workout blog tomorrow! I promise I'll have one up.

Water, Water, Water!

I'm not dead! This has been a "deloading" week in the gym. According to Cory, a deloading week is when you take a few days off to refuel your body. If you keep a journal when you go to the gym like we do; you will notice when your strength either spikes or drops off. Rounding the corner into week 5 I noticed that I was sluggish in the gym and was not able to pull the weight I was in the week before. Cory was seeing the same in his workout. He has done some research and found out that sometimes your body needs some rest and relaxation. That doesn't mean take a nap or take one day off from the gym. It means skip a full cycle of workouts. We start back Monday, and we will hit the gym hard. I am hoping this time off has re-engerized my body, and I'll be able to get back where I was in week 3.

Today's topic is about water. If you are like me, you'd rather drink anything other than water. I can't stand it! It is tasteless and in desperate need of sugar and a tea bag. But! Water is your friend when it comes to weight loss and getting healthy. As we speak I am about to start on my second bottle of water at work. Since I hate water, I try to set goals to make myself drink it. For instance I have a standard sized Nestle Pure Life water bottle. My goal is to drink 64 ounces of water during my 8 hour shift. One bottle equals (roughly) 2 cups of water (16 ounces). Therefore, I need to drink 4 bottles of water. That's enough math! My brain hurts now.

For those of you who are not water savvy you are probably wondering where I pulled 64 ounces from. Well, it is recommended that you drink 8, 8-ounce cups of water every day. You are also probably wondering why I am cramming all of my daily dose into 8 hours. I drink milk for breakfast and tea for lunch (gasp!), so to make myself feel better I drink only water at work.

In an effort to motivate you (and me) here are some reasons why you should drink more water!!

Cold water increases metabolism
Hot water fills you up
Aids in weight loss
Flushes out toxins
Aids in healthier skin
Reduces risk of certain cancers
Helps with digestion and constipation
Relieves fatigue
Improves overall health
0 calories

Shoulders, Biceps, and Triceps

I know you are probably wondering why we are doing shoulders again. For a majority of people, the shoulder is a very weak area. That goes especially for me and Cory for some reason. We will probably be working our shoulders more to get them at an equal level with the rest of our upper body muscles. If you feel that your shoulders are in good shape, or you are still sore, you can choose to skip the shoulder exercises and just do the arms.

10 minute warm-up on treadmill
     - Pace: 3.5  Incline: 7.0

Dumbbell shoulder press
     - 2 warm-up sets followed by 3 sets of 10-12 reps
     - The best thing to remember with these is not to come down too far. Your arms need to be making right angles and the dumbbell should be at ear level when you come down. Make sure you sit up straight too. Don't hunch your back when doing these.

Rear fly machine
     - 3 sets of 10-12 reps
     - This is the new exercise we did the other day. Keep your back straight on these too. Good form creates better results.

Front raises
     - 1 set of Tabata
     - Here we go again! These were brutal. I didn't think either one of us was going to make it but we did. We have done front raises before but with dumbbells. Today we used a plate. You can still use dumbbells if you prefer. Here is what the exercise looks like.

Starting position

Ending position

     - Stand with your feet shoulder-width apart and the weight resting. Raise the plate straight up until it is eye level. Keeping doing this for 20 seconds then take your 10 second rest. Do this until your 8 sets are finished. Here I am using a 10lb plate. If you use dumbbells I suggest 5lbs or less for each hand.
     - If you have a smart phone I recommend downloading a Tabata timer to help you keep track. If you don't have a phone; I have counted before and about 10-15 reps takes 20 seconds depending on your speed.

Dumbbell curls
     - 3 sets of 12-15 reps
     - Ladies, remember to keep your palms up when your are curling. Guys, you are best off doing a hammer curl with dumbbells and a regular curl with a barbell.

Tricep extension
     - 3 sets 10-12 reps
     - Just as a refresher, this is the exercise where you lay on your back and bring the dumbbell over your head and back up again. Keep the weight at a comfortable level for you. I have been doing these a while and I'm still only doing 8lbs.

Cable curls and cable push down
     - 1 super-set max reps
     - A super-set is where you work opposing muscles in the same set.
     - Start with the curls and do max reps. Immediately start doing the push downs until you can't do any more as well.

Notes from Courtney: It's a good bet that I will be sore from the Tabata tomorrow. I have not pushed my shoulder muscles that hard in a while. If you are sore the next day that is a good thing in my opinion! It means those muscles are still growing and you are pushing yourself during those workouts. Next week I will be posting more pictures of the workouts we do so that you can have a refresher course. We change it up every week so I know it might get a little confusing. You can always hit me up if you ever have any questions for me or Cory.

I have been getting a lot of good feed back from this blog, and I appreciate everyone who has been encouraging me to keep writing.

Healthy eating....sort of

I have a confession to make. I hate eating healthy! It sucks so bad. However, I still do it (sometimes). Want to know how I tolerate it?

I cheat. I skip corners. I eat in moderation. I count calories. I do whatever I can to keep from having to eat grass.

I don't recommend my route. I recommend eating perfectly healthy meals. However, I live alone and have a 2nd shift job. Eating healthy is not always in the stars for me. Here are a few of my tips and tricks on how to stay on the healthy path (sort of).

Fast Food Options
McDonald's, Wendy's, and Sonic

• Grilled chicken sandwich, no mayo
• Grilled chicken wrap, no mayo
• Apple dippers instead of fries

Taco Bell

• Chicken tacos, no sour cream
• Fresco chicken taco

KFC

• Grilled chicken
• Green beans, corn

Chic-fil-a

• Grilled chicken sandwich, no mayo
• Fruit cup instead of waffle fries

Grocery Store Options

• Veggie burgers - I like Amy's All American, they are in the organic frozen section
• Turkey burgers instead of beef
• Ground turkey instead of ground beef
• 1% or skim milk - I've never tried Almond or Silk but I've heard they are good too
• Fresh fruit - not canned or in syrup
• Fresh or frozen vegetables - I really like the Green Giant Just for One
• Lean Cuisine - I like to keep these on standby for super busy days when I just need to grab something and go
• Baked chips or Pretzels - No chip is good for you but these are as good as it gets and they satisfy that salty craving
• Quaker rice snacks - They actually have some good flavors now!
• FiberOne bars - Delicious and good for you
• Oatmeal
• Eggs - boiled, scrambled, however you like them!
• Wheat or whole grain bread - look for 50 calories a slice
• Wheat or whole grain tortillas
• Natural, Organic, Low-fat peanut butter - At least try for 190 calories or less for 2 tablespoons
• Popcorn, lightly buttered - watch the salt, but this makes a good 3pm snack
• Brown rice instead of white
• Mixed nuts

I am not a role model in the world of dieting and healthy eating. Like I said before, I do not recommend my eating habits. However, if you find yourself not being able to follow a strict diet due to a busy schedule, tight budget, or any other reason life throws at you then you have my suggestions listed above. My best advice is read the nutritional content on the back of everything you are about to buy. If the sodium is outrageous for just one serving, put it back. If the calories on a snack exceed what a meal would normally be, put it back. Just use good judgement!

Thighs, Calves, and Abs

I forgot my notebook with my workout written on it so I wasn't able to do my blog yesterday. We really hit the thighs hard. My legs felt like jell-o after the second exercise! I'm walking funny today too. I love exercises that leave me feeling like that because that's how I know they worked. Here is what we did...

10 minute warm-up on the treadmill
     - Pace: 3.5  Incline: 7.0
     - On a side note, on the days I don't make it to the gym I try to walk a mile in my neighborhood. I try to average a 16 minute mile which is a brisk walk.

Squats
     - 2 warm-up sets
     - 5 sets of 8 reps
     - No, that is not a typo. 5 sets. By the 4th set I was pooped! My best advice is to take longer rests in between each set. I tried to rush through the sets and ended up almost falling over with the bar on my back. Take your time during this. If you don't think you can get 8 then stop and try for 8 the next time.

Leg lifts
     - 3 sets of max reps
     - I'm already seeing a flatter lower tummy by doing these so much! Remember to raise your butt off the floor because that provides that little extra movement that gives you that good burn.

Leg extensions
     - 1 set of Tabata
     - Ahh! This was so hard! My best advice is to take whatever weight you would normally use on this exercise and subtract 20 and use that weight. For instance, I normally use 50 pounds but I lowered it to 30 for this. If you try and use the weight you normally do you will not succeed! I hate to say that, but just ask Cory (ha!)

Ab bench
     - 3 sets of max reps
     - Where there are leg lifts, the ab bench is bound to follow! A good tip for this is to curl down then come all the way back up before you curl down again. This really opens up your abdominal wall and makes the next crunch more productive (and harder).

Standing calf raises
     - 3 sets of 20
     - This is that awkward machine where you have to bend over and put your back under that pad. If you want to you can always do the exercise where you stand on the stairs and raise up on one foot.


Notes from Courtney: I suggest plenty of water before, after, and during this workout. I was dying without my water bottle after the squats! If you have protein shakes or bars you should definitely use them after you are done. Your muscles will need that boost and repair. To prevent soreness and stiffness, you can do a 10 minute walk on the treadmill afterwards. I didn't have time, but I think it would have helped me. Also, this is one of those workouts where you really don't need to push yourself too hard. By that I do not mean wimp out after one sweat bead. What I mean is just know your limits. 5 sets of squats will make your legs very weak. If you think you won't stand up after that 7th squat just stop at 6. Tabata is also very intense. Like I said before do not try to do too much weight. Your workout will be finished if you try to do too much in that 4 minutes. Comment or email me if you have any questions. Have a good weekend everyone!