Shoulder Workout

It's no secret that upper body will always be my favorite workout.  Shoulders being my very favorite.
In my opinion, well defined shoulders, specifically the delts, is a great measure of strength and fitness.  This area is a particularly difficult area for me to build, as my arms are long.  I envy all of the short women with shorter arms.  Short arms = shorter muscles = easier to bulk.  That's no lie. 

Anyway, here is the workout I did yesterday morning. 

Dumbbell shoulder press drop sets 25 -20 - 15 - 12
4 sets (8 - 10 - 12 - 15 reps)

Shoulder press on smith machine with 2 pulses at bottom  45 lb
Reverse Delt Flyes - 12 lb
Bent over delt raises - drop sets - (15 - 12 - 10)
4 sets

Strict Press on smith machine - 45 lb
Bar shrugs - 75 lb
Seated delt (lat) raises - 15 lb
4 sets

Cable lat raises - 10 lb
Cable Front raises with shrug - 7.5 lb
3 sets

Alt. arm lat raises - 8 - 10 - 12
DB shrugs - 25, 30 lb
3 sets

I have been making it a point to incorporate shoulder and glutes twice a week.  One isolation day, and then I do a shoulder/glute day.  Determined to shape up my slow-to-make-progress areas!

Homemade Granola Bars

Over the weekend I whipped up a batch of homemade granola bars for the kiddos. It's Tuesday and they are almost GONE. I'd call that a win for mom!  I'm not real good at measuring ingredients precisely, so you may have to make a few adjustments.  Here is an approximation of what I used.

1.5 cups gluten free oats

1/3 cup honey

2 T coconut oil - melted

1/4 c milled flax seed

1 tsp vanilla

3 T PB2 (you can also use all natural nut butter)

1/4 c unsweetened coconut

Mix it all together and spread in a 9x9 parchment paper lined dish. Chill in refrigerator for about 30 minutes and then cut into bars.  Store in air tight container in fridge.

Clean Eating Grocery List

I get asked a lot about what I eat.  I would love to tell you that I eat clean ALL the time, but I'm human, and I do like pizza, wine and chocolate.  So, my eating is about 80/20.  Clean 80% of the time with the other 20% being treat meals.  (Usually 1-2 per week).  I honestly don't think you should have to give up indulgent foods all together.  Moderation is key, and just remember to make your treat meals just that.  Don't let a meal turn into a day or weekend.  Enjoy it and then move on.

So, here is a basic list of things that I consistently eat. 

Protein:  lean beef, chicken, eggs, lean turkey, fish (tilapia is my go to), protein powder (occasionally post workout)

Oils:  (sparingly)  coconut, EVOO

Healthy fats/proteins:  avocado, cashews, almonds, natural PB, salmon

Fruits:  apples, blackberries, blueberries, mango, tangerines, tomatoes, bananas

Veggies:  broccoli, asparagus, brussel sprouts, peppers, romaine, spinach, carrots, cucumbers, green beans, zucchini/squash, spaghetti squash

Dairy:  greek yogurt, cottage cheese, reduced fat and skim milk cheeses (sparingly)

Sweeteners:  stevia, apple sauce, honey, maple syrup (occasionally)

Condiments:  red/white wine vinegars, reduced sugar ketchup, coconut aminos, low sugar salsa, sriracha, yellow mustard, honey, chili paste, tomato paste, tomato sauce, low sodium stocks/broth

Other:  unsweetened almond milk, vanilla extract, herbs and low sodium spices

Carbs:  beans, oats, whole wheat pasta (occasionally), peas, brown rice, rice cakes--lightly salted, low carb, whole wheat tortillas (occasionally), low carb-whole wheat-low sugar bread (occasionally), sweet potatoes and occasionally red potatoes

There you have it!  You can find most all of these foods in my pantry and fridge at any given time! 

A Valentine Treat

Delicious.  Grain free, gluten free, dairy free, refined sugar free.  (Yes, they are paleo.  No, I am not following a paleo diet, but these are SO good.) 

Almond Butter Chocolate Chip Blondies
Ingredients:
1/4 cup coconut oil
 1/3 cup honey
1/4 cup almond butter
1 egg
1/2 tsp. vanilla
1 1/4 cups almond flour
1/2 tsp. baking powder
1/8 tsp. baking soda
1/2 tsp. salt
1/4 – 1/2 cup chocolate chips (dairy free if you are concerned with dairy)
Directions:
1. Preheat oven to 350 degrees. Grease 8×8 pan or line with parchment paper.
2. Combine wet ingredients in a large bowl. Mix well with an electric mixer.
3. Combine almond flour, baking powder, baking soda and salt in a medium bowl and whisk to combine.
4. Pour dry ingredients into wet ingredients and mix well with mixer.
5. Mix in chocolate chips and spread batter in greased 8×8 pan.
6. Bake at 350 degrees for 15-20 minutes or until toothpick inserted in the center comes out clean.

Reality Check

You know the one thing that gripes me the most?  Fad diets and supplements that claim to make you skinny and have abs in 21 days.  Come on people.  It's not rocket science.  There is NO magic pill, shake or fad diet that is going to make you "skinny" and fit over night, or in 21 days for that matter. Besides, most claims are to make you "skinny."  Who wants to be "skinny"?  Give me strong!

I get approached more often than I'd like about the newest trends out there.  Approached from people that I don't know from Adam.  They want me to promote this garb as I like to call it.  Ingredients I can't pronounce, and wouldn't dare put in MY body.  So why would I promote something that I would never use?  Most times they are a pyramid money making scheme. There, I said it.  I guess some folks will do anything for a dollar these days, but if it is not FDA approved, it's probably for a reason.

I rarely supplement my diet with anything other than a multi vitamin and high quality, natural protein shakes if I'm really trying to add muscle mass.  If I am extremely sore from a workout, I occasionally use BCAA's to help speed up the repair process, but that's it!  I certainly don't need a detox tea or a "cleanse."  I will admit to trying an herbal cleanse in the past, but I don't really feel as though it did a thing for me. It was the "clean" foods that the cleanse recommended that made me feel better!  If you are consuming a balanced diet of clean foods, that is your cleanse!  The supplement in my opinion is just a money maker.

So where am I going with this?  Save your money.  Join a gym.  Hire a trainer.  Eat a clean balanced diet.  Drink your water.  Get your zzzz's.  That's it!  That's the secret!  True progress takes time.  Don't give up and I promise you will see results. 

Good Leg Burn

My legs are most definitely my weak area.  It's the are I have always hated in the past.  I was always sore immediately after my leg workout, and by the time the soreness dissipated, it was time for leg day again.  Since I have not been doing as much steady state cardio, I have increased my leg workouts to twice a week and I have to admit, I actually enjoy a good leg day now.

Here is a workout I completed last week.  I did heavy weight and little to no rest to keep my heart a pounding.

-Barbell squats - I started with the olympic bar (45 lb) and did one set of 15 to warm up.
     -10 total sets of 10, increasing weight each time for sets 1-5, decreasing weight back down for sets     6 - 10  
-Rack Pulls - 5x10 - I increased weight each set
-Deadlifts - 5x10 - I increased weight each set

-Leg extensions - 100 lb - 5x10
-Cable squats - high rope extension, heavy weigh, hold rope and squat LOW 5x10

-Leg extensions - 85 lb - 3x10
-Hip adductor

-25 air squats
-25 jumping squats
-25 squat jacks

Feel the burn!

Who Has Time?

In the grand scheme of life, who has time to be healthy?  I mean, there are only 24 hours in a day.  Kids, work, errands, kids' activities, dinner, homework, sleep.....who really "has" time to workout?  I've discovered the magic answer.  The ones who "have" time are the ones who "make" time.  All excuses aside.

I've been approached more than once by moms who have the general excuse of, "I don't know how you do it.  I wish I had time to go to the gym.  I'm just so busy with the kids."  Guess what folks, I'm no different than the next person, except I make time.  That time is usually in the wee hours of the morning.  I'm not talking about sunrise-time, I'm talking 4:30 - 5 a.m. while my family is still in a deep slumber.  I choose to not sleep in until the absolute latest I can to make it to work on time.  I rise early and start my day with "ME" time.  (Cause Lord knows, that's the only "ME" time I have for the day!  Showers are not even sacred in my house!)

You see, most kids mock what they see.  They mock what they hear.  They mock US.  When I get home from the gym, my oldest is up and moving around to start her day.  She always asks, "How was your workout, mom?"  They pick up on what we do, say, eat, etc.  To me, being healthy and active are two of the most important things I can offer my children. 

Make time to be healthy!  Your family will respect and admire you for your efforts.  The other day my husband told me I was one of the hardest working and driven people he knew.  Now, normally I would probably laugh and ask him what he wanted, but this day was an extremely busy and stressful day, so I knew he meant exactly what he said.  What drives me the most?  My family.  

The Fear of the Big Bulk

HIIT, (high intensity interval training),  has been proven to burn more calories and blast more fat than your traditional steady state cardio.  I used to run, and run and run.  Then I realized I was skinny fat.  Not an ounce of muscle in my entire body.  (Ok, maybe a little muscle, but not much!)  When I started to lift weights I noticed small changes.  When I started lifting heavy weights, I noticed big changes.  I weigh more than I ever have, (other than pregnancy).  However, I am also in the smallest size I have ever been in.

It's funny when I look around the gym.  I usually see the same faces, doing the same things.  Day after day.  The same women on the same cardio equipment, moving at the same snail pace as yesterday.  I commend them for doing something, but change is good.  And without it, they will probably never achieve the goals they have.  I can't stress enough how important I think strength training is.  I hear so many women say, "I just want to tone up.  I don't want to get all big and bulky."  Really?  What do you think "toning up" is?  It's adding muscle!  And the more you have, the more "tone" you will have.  As far as getting "all big and bulky,"  PUH - LEASE.  It's not easy for women to "tone up" or build muscle.  We don't have the genetic makeup, aka testosterone, to achieve the big bulky look.  And those who are able to get there do it by eating a crap ton of clean foods and YEARS of consistent heavy lifting.  (And yes, some use supplements that help gain mass as well.)  But rest assured, lifting weights will not get you there alone. 

Don't be scared!  "I lifted weights and hate my toned body," said NO ONE ever!  So cut back on the steady state cardio and hit the weight room! Mix that with some weekly HIIT cardio and watch the transformation begin!  Let's make it a revolution of ladies in the weight room!  Perhaps force some of the men on over to the cardio section!