Sprint 2 the Table

Appetites and Adventures

Getting Buzzed with Foodies

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Meeting the people behind your favorite blogs?  A privilege.

Being in a room full of people who don’t bat an eye as you photograph every food item in the room?  Surreal.

Sharing ideas with a roommate who comes up with the coolest food combos around?  Inspiring.

Sampling all of the food, wine, and beer you can handle?  Sin-tastic.

 

FoodBuzz 3rd Annual Blogger Festival?  Priceless

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Friday night we attended a Welcome Reception sponsored by Sabra.

 

To start we had hummus hors d’oeuvres and wine.  Hummus Heaven.

 

When it hits stores, try the new Holiday flavor – the rosemary deliciousness will knock your socks off.  I’m thinking that served on little toasts with goat cheese and micro greens will be my holiday party go-to this season.

 

Sarah (my Smart Kitchen roommate) and I tried everything, obsessed over the fresh veggies, and made friends with fellow bloggers.

 

We were then brought in for the Awards Dinner.  Served buffet-style, many of the dishes were inspired by fellow FoodBuzz-ers.

 

Our table, which included new friends Karen (of The Tamale Girl) and Lauren (of Vegology), voted the night’s winning dishes to be the Housemade Beet Ravioli  with arugula and goat cheese and the Lentil Salad with shaved  fennel  and  escarole with a sherry vinaigrette.

 

After that smorgasbord Sarah and I hit the (surprisingly) nice gym to start out day 2 on the right foot.  I also ran to the host hotel to get my schwag bag.  Check out these goodies:

 

By the time we made it to the pre-panel breakfast bar we were ready to chow down.

Delicious fresh fruit, vegan sunflower seed bread, local jam (the strawberry was my fav), spinach-mushroom frittata, pumpkin bread, and scones.  I sampled a little of everything.  And then seconds of everything.

 

As good as that was, the highlight was getting to try Cookie Dough Balls from Mamma Pea herself!  Sarah and I split a Chocolate Chip and a Pumpkin Molasses.

 

Run, do not walk, to try this recipe for the Pumpkin Molasses.  It will change your pumpkin-lovin’ life.

Did I mention I also got the meet the famous Ms. Pea?!  Pics tomorrow! 

 

We attended 3 panel discussions: Taking Your Blog to the Next Level, DSLR-free Zone, and Effective Social NETworking.

My personal favorite was the one on taking good pictures without a DSLR camera, presented by Greg @ Sippity Sup, Chuck @ Foodgawker, and Angi @ Rice & Wheat.  You may have noticed photography isn’t one of my many talents.

 

Top take-a-ways:

  • The Camera+ app is a necessity for iPhone photography
  • When going out to eat, choose the table with the most natural light if possible (how did I never think to request this?!), or at least choose the seat with the best lighting
  • If you must use a flash, use one layer of a thin paper napkin to diffuse the light
  • For home photography, a grow light from Home Depot in a reflector (those sliver bowl things) works well when you can’t use natural light

 

It’s getting wordy and I’m running late for work (doh), so more to come tomorrow.  We had an awesome time at the tasting pavilion, met T Flo, and tweeted our way through a fun banquet dinner!

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Quickie week recap to hold myself accountable:

 

Workout Recap (10/31-11/7)

  • Monday – 0.6 mile run jog,  Ab Ripper X, 10 min X-fit circuit
  • Tuesday – 100 push-ups 
  • Wednesday – 1.5 mile run, Biceps/Back, 6 min plank sequence, 100 push-ups
  • Thursday – 1.5 mile run, 30 min core class, Body Pump, 40 ins Stairmaster
  • Friday – Triceps/Chest, 6 min plank sequence, 100 push-ups
  • Saturday – 10 min jog, 30 ins elliptical, 100 push-ups, crunch machine (50)
  • Sunday – Travel day 🙁

***

I am full of inspiration after the weekend – perfect timing for the holiday backing season.

Do you have any tips for low-tech photography?

How did all the race-runners do this weekend?

 

Halloween Pumpkin Roast

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Halloween is the perfect day for roasting pumpkin.

Touchdown!!! (John Bazemore/AP Photo)

Before I get into that tastiness, I need to talk a little football.  In addition to being Halloween weekend, it was a HUGE football weekend.  Georgia Tech‘s Homecoming game was against the undefeated Clemson Tigers.  Tech won pretty 31-17, making me one happy girl Saturday night. 🙂

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Every fall people go crazy over the return of canned pumpkin to grocery store shelves.  While the canned stuff is good (and convenient), it doesn’t hold a candle to homemade pumpkin puree.

Don’t use your jack-o-laterns for this.  

Recycling is good, but those are different pumpkins.  What you want to use is the smaller Sugar Pie Pumpkin, which has a sweeter, softer flesh.  They can be found at most grocery stores.

Gutted and ready to roast

Yes, it is slightly more time-consuming than opening a can.  The end result is well worth it.  There is just something about the flavor and the texture that is much, much better.  It will take your pumpkin pies and breads to a new level of delicious.

Post-Roast Pumpkin

You’ll notice a huge difference when using it for non-baking purposes too.  I love mixing it in my Greek yogurt, smoothies, and pasta dishes.

Some people lick batter out of bowls… I may have done something similar with this pumpkin skin.

Yesterday I even mixed my pumpkin puree with coconut milk and cayenne and used it as a marinade for my  tempeh before pan-frying it.  Lunch doesn’t get more fall than that!

Pumpkin-encrusted tempeh salad

The puree can be portioned and frozen for later use (if you don’t eat it all at once).  Pumpkin muffins year-round!

Pumpkin puree

The puree is decadent.  Fresh pumpkin contains more moisture than canned, making the texture absolutely fabulous.  You won’t be able to resist sprinkling some cinnamon and nutmeg on it for a mid-morning snack.

Perfect post-photo shoot snack

Don’t forget to save the seeds for roasting!

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It wasn’t a bad fitness week.  Thank you all for your well-wishes regarding my injury.  I did make the call not to run my portion of the relay.  It was a tough decision, but I just literally couldn’t run more even a mile Saturday morning.   Now I’m concentrating on healing up and being able to run the Half Marathon on Thanksgiving.  I can’t believe its less than a month away!

Workout Recap (10/24-10/30)

  • Monday – 4 mile run, 6 min plank sequence, 100 push-ups
  • Tuesday – Biceps/Back, P90X Ab Ripper X, 100 push-ups
  • Wednesday – 100 push-ups
  • Thursday – 6 mile run, 100 push-ups
  • Friday – Triceps/Chest, Ab Ripper X
  • Saturday – Shoulders/Butt, 45 mins elliptical, 100 push-ups
  • Sunday – 15 mins abs, 45 mins stationary bike, 100 push-ups

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Roasted Pumpkin

  • 1 sugar pie pumpkin
  • olive oil
  • salt

Preheat oven to 400 degrees.

Cut the pumpkin in half.  Scoop out the “guts” (save the seeds to roast later), and then slice each half once to create a total of 4 pieces.  Rub the wedges with olive oil and sprinkle with salt.  Place on a foil-lined baking sheet to bake for about an hour (or until tender).

Scoop the meat out of the skins and puree in food processor.

***

Best costume of the weekend: Charlie Sheen with Goddesses.

What was the best costume you saw this weekend (or at work today)?

What food items commonly purchased pre-made do you like to make yourself?

A Spoonful of Sugarland + Truffles in Alba, Italy

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Being in Alba for the Truffle Festival is a real treat.

Understatement of the year.

Our last day in Alba happened the be the first day of the Truffle Festival (have I mentioned how lucky we were on this trip?!).

 

The city was filled with the smell of truffles, cheese, and chocolate.  See why I nearly pitched a fit whimpered when it was time to go?

I wonder how much $$$ in truffles was in the city that day?  Thousands?  Hundreds of thousands?

We saw the parade, which included flag throwers (like the guy  in Under the Tuscan Sun!).  They were great… but I really loved it when they almost dropped the flag and had to do diving catches:

It’s like something out of a movie… next time I come back I’ll time it better to be there for more of the festival!

I keep saying it, but it’s incredible how much Italy really does look like a postcard or a movie scene.

I wrote previously that I am really struggling to get back into the swing of things workout-wise.  My muscles feel incredibly tight and I’m out of the habit.  A massage is in order!

I am making an effort.  The intensity level isn’t where I’d like it and I’m struggling to run and am in some pain from my knee injury and a foot problem (scary given next week’s race then the Thanksgiving Half)… but half the battle is getting out the door.  That, I have done.

On the injury front, I did do to a therapist who assured me that everything in my knee is intact.  He began Soft Tissue Therapy last week and wants to get another session in before next weekend’s race.  Apparently I have a lot of scar tissue build up due to old injuries (my right knee always seems to be the one I abuse).

Thank god I have a high pain tolerance… he used something like the Graston Technique which HURTS.  He uses a hard little bar to rub hard against the grain of the scar tissue.  This re-introduces trauma, which causes inflammation, which increases the blood flow in the area.  This supposedly helps re-initiate the healing process of the affected soft tissues.

I needed a spoonful of sugar after that doctor visit… so I hit a concert!

Sugarland‘s show Saturday night was amazing, as usual.

Their stage presence and energy are unparalleled.  While I do miss seeing them in small venues with my elbows on the stage, pit seats at Phillips Area are nothing to turn your nose up at!

In other news, I ended the cleanse.  This coming weekend I am relaying 7 miles of the Georgia Marathon and I need more complex carbs.  And if I’m brutally honest… I wanted to go out this weekend.

Therefore, this Standard Process-esque 21-day cleanse became a 14-day cleanse.  I’m happy with that.  I feel more energetic and refreshed after the 2 week meat and wine binge in Italy, which is exactly what I wanted to accomplish.

***

I start my leadership development program this morning – so excited!

What are you looking forward to this week?

Have you ever heard of the Graston Technique?

5Ks, Forks, and Knives

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What’s the best way to get back into running?

Register for a 5K.

I was registered before I left for Italy and was nervous about racing one week after returning.  Rightfully so – this was a HARD 3.14 miles.  I haven’t been running because my knee is iffy and the top of my foot has started hurting.  I’m also just out of the habit.

Sunday at noon I laced up and headed to the park for the AIDS Walk and 5K.  It was a 1p start, but they were having some sort of issues and we didn’t start  until after 1:15p.  Did I mention that it hit 80 degrees yesterday?

We started uphill in the heat.  I was sunburned from the long wait (sunscreen is smart, even if it is October).  Official times aren’t posted yet but I didn’t PR.  I crossed the line at 24:39… so I’m thinking my official time is around 24:30.

That’s not a terrible time.  What is terrible is how hard it was for me to get that time… and the fact that I’m supposed to run 7 miles of a Marathon relay in 2 weeks, followed by a Half on Thanksgiving.  Time to end vacation mode and get  little more disciplined about running!

Post-run I participated in the AIDS Walk portion of the event.  It was really neat to see so many people come together for a great cause.

Adjusting to the cleanse this time has been much easier this time!  When I did it last year, I was tired and had a headache for the first few days.  This year I’m not missing meat at all and am enjoying the challenge of eating vegan on the cleanse.  The hardest part was not being about to enjoy a beer in the sunshine this weekend! 🙂

Saturday night, over-whelmed by disappointing football outcomes, I watched Forks Over Knives.  It definitely has me thinking.  The health benefits of a plant-based diet are undeniable.

While I’m not sure I could go the rest of my life without any animal products, I am going to make more of an effort to limit my intake.  On day 11 of the cleanse I’m supposed to add a serving of chicken or fish each day; however, I have decided to add tofu and tempeh instead.

Eating clean does make a difference.  I feel much better today than I did the last day in Italy after our shared 2 kilos of beef (not to mention the gelato, wine, etc.)!

Don’t get me wrong – I don’t regret it (that steak was incredible).  The trip was amazing and I love delicious food.  That isn’t something I can sustain.

Over the past 10 days my plant-based diet I have been able to keep my energy up while working an insane number of hours, traveling all week, and not getting as much sleep as I should have.  Cheers to plants.

Like I said, I am really struggling to get back into the swing of things workout-wise.  My muscles feel incredibly tight and I’m out of the habit.  A massage is in order!  I need to get back to writing out my weekly workout plan.  Having it in writing makes a big difference for me.

I am making an effort.  The intensity level isn’t where I’d like it and I’m struggling to run… but half the battle is getting out the door.  That, I have done.

Workout Recap (10/10-10/16)

  • Monday – 100 push-ups
  • Tuesday – P90X Ab Ripper X
  • Wednesday – Bike-Elliptical-Treadmill 30 min intervals, Legs, 100 push-ups
  • Thursday – Tris/Chest, 6 min plank sequence
  • Friday – 30 mins elliptical, 10 mins Bike, 100 push-ups
  • Saturday – P90X Kempo, Ab Ripper X, 100 push-ups
  • Sunday – 5K AIDS Run, 5K AIDS Walk, Yoga for Runners

***

Italy recap again tomorrow!  And a recipe – I made some tastiness this weekend. 🙂

Have you seen Forks over Knives?  What did you think?

What was the best part about your weekend?

Getting Started with Strength Training

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Good Morning!  Today I am in the Friuli region of Italy – near the Austrian and  Solvenian border.  It’s most famous for its white wines, such as Pinot Grigio.

Tina from Faith Fitness Fun is my second guest blogger.  Tina is very special to me… she was the first person (other than family/friends) to comment on my blog!  I was so excited I think I squealed.

Tina’s blog is one of my favorites because she is one of the genuine bloggers out there.  Whether she’s sharing a dish or product or the rockstar way she shed baby weight (seriously – this woman could run circles around me), you can believe she’s showing her true self.

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Hello there, Sprint 2 The Table readers! My name is Tina and I’m the gal typing up all sorts of randomness – from super personal topics (binge eating struggles) to silly stories (stuffing my bra) – over at the blog Faith Fitness Fun.

 

Eight years ago I fell in love with fitness – strength training playing a vital role in that love. Eight years ago I picked up my first weight and immediately felt empowered. I started to see changes in my body that amazed me. I increased my physical capabilities. I could turn to weights as an outlet when dealing with my past struggles of depression and binge eating.

Eight years ago I started strength training and I haven’t stopped since. Instead, I have competed in a fitness competition and frequented the gym floor even while 9 months pregnant. Despite a newfound passion for running, I remain determined in my strength workouts as I make progress in my Body After Baby goals. Now, I hope you’ll join me as I share my personal journey into strength training, including ways you can get started too. Thanks for reading!

I Found A Comfortable Place to Get Acquainted with Weights
Although I feel comfortable now at my gym, I used to not have such confidence. In fact, I likely would have never started with strength training if not for beginning in the comfort of my own home. Thanks to the old FitTV programs, I had the chance to try out a few workouts such as The Firm and Cathe Friedrich. Cathe’s workouts quickly became my favorites and I began building a library of her workout DVDs. Side note: You can imagine my excitement to meet her at Fitbloggin’ after years of training “with” her.

 

Over the course of a year, I learned various weight training moves from her workouts and built up a base in my strength training. Eventually, when I joined a gym, I continued to get more comfortable with strength workouts by attending group classes, such as Body Pump.Group classes and workout DVDs can be a great starting point to gain confidence with weights at your own pace. I also highly suggest utilizing the free introductory personal training offer at most gyms to receive a quick run through on the use of equipment and workout safety.

I Did Some Research
When I get into something, I go full out! The more I learned about weight training, the more I wanted to keep learning. It started with figuring out moves in my DVDs, then grew to subscribing to Oxygen magazine, ordering the e-book Burn The Fat Feed The Muscle, and pouring myself into resources such as The New Rules of Lifting For Women. I began feeling excited to branch out from the group classes and try some of the ideas in these resources for my own.

 

Following a pre-set program, like you can find in The New Rules of Lifting For Women, provided a great way to break in to doing my own thing at the gym. From there I continued to research and learn ways to set up my own strength training plans, turning to things like the Women’s Health Big Book of Exercises for ideas.

I Started Basic
So many varieties of exercises exist. Before breaking out the Bosu balls, sliding discs, and other fitness tools – I stuck with the basics. Pretty much every body part is trained with a few standard motions. For back exercises, there are rows and pulling motions. For chest exercises, there are pressing motions and fly motions. For biceps, curls. For shoulders, raises. You get the idea. I learned the standard moves for each body part and perfected those before mixing up my workouts and adding a new challenge.

 

I also began using machines for most exercises until I learned the movement. It helped guide my motion as I gained strength. Then, I progressed to barbells and dumbbells. I would also always start light and slowly add more weight once I knew I could handle each move safely. I didn’t want to end up with an injury!

I Began Adding More Variety and Gained Ideas From Others
Finally, after taking gradual steps into strength training, I hoped to continue making progress and push my training to higher levels. I wanted more challenges and started implementing new training techniques. I will search out new things to try – like TRX bands and kettle bells. Now, I look to others for inspiration and have a solid enough foundation in strength moves that I feel capable implementing them in my training.

In short, strength training provides so many benefits. Don’t let fear hold you back from reaping those rewards. It takes time, but we all have to start somewhere. Find a way to go for it. Then keep learning and you will only get stronger.

I promise you can do it! Feel free to stop by my blog for workout ideas or just another virtual fitness friend.

Tortilla Pizza

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Where do people come up with this stuff?

The search terms that lead my blog crack me up!  *Not that I’m not happy to have new visitors!  I’m just baffled occasionally.*

My Recent Favorites:

  • Rotating deodorants (I do… my body gets immune!)
  • “Love my stylist” short hair cut (go see Karen at Lava)
  • My black coffee and breakfast to go
  • Things that make me go mmm (click here for those)
  • Sweet bikini bellies
  • Pumpkin dumbbells images
  • Herbs that go well with cottage cheese (they all do)
  • PMS salty sweet (I hear you, sister… make these)
  • Schweddy balls (tee hee)

You guys know I’m on an airplane right about now (thank you, wi-fi).  Since the trip has begun, I can officially declare victory over my quest to only use what I have this week.

I haven’t dined out since Sunday – this is no small feat for me!  I’ve probably saved $200 (which I promptly spent on trip stuff).

My fridge is a wasteland of crumbs and stuff that never expires.

Some of the odd creative concoctions I haven’t shared yet:

Use-everything-in-my-fridge pizza(s):

Customize pizzas as you like!  The one above is chronicled at the bottom of this post with instructions.

Tortilla pizzas sound like such a silly thing to eat before getting the “real” thing in Italy.

Working lunch 

Pizza #2 (above) consisted of pressed tofu, sheep’s milk cheese, artichokes, marinara sauce, garlic, thyme, and red pepper flakes.

There was a dinner saute:

Pressed tofu, edamame, jalapeno, garlic, shallot, salsa, and liquid smoke.  Side of sauteed zucchini I’ve been eyeing here on Rufus’ Food and Spirits Blog… it has a twist of something you’d never guess: Peach Schnapps.  I followed the recipe, except I used olive oil instead of butter.  It was awesome.

And my favorite – Overnight Oats in a Jar.  Yep, I even used all the peanut butter.

PB jar with the “dregs” on the bottom, oats, sunflower seed milk (so glad to see this gone!), cinnamon, Biscoff granola, vanilla, and a shake of salt.

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Since I’m gone, the weekly recap is early!  Slacker, I am not.  At least not while in the U.S.

Workout Recap (9/19-9/24)

  • Monday – Biceps/Back, 6 min plank sequence, 100 push-ups
  • Tuesday – 7 miles run, P90X Ab Ripper X, 100 push-ups
  • Wednesday – Kickboxing, 3 mile run, Shoulders
  • Thursday – Tris/Chest (click link for the workout!), Ab Ripper X, 100 push-ups
  • Friday – 5 mile run, 6 min plank sequence, 100 push-ups
  • Saturday – Rest/Travel
  • Sunday – I’ll be biking through Verona 🙂

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Tortilla Pizza

  • 1 tortilla (I used Ezekial)
  • 1/4 C tomato sauce
  • 1 handful fresh spinach
  • 1 T fresh thyme
  • 1 chicken sausage (I’m loving Bilinski’s from Whole Foods!)
  • 1/4 C artichoke hearts
  • 2 T nutritional yeast
  • Red pepper flakes (optional)

Preheat oven to high broil.

Lay tortilla on baking sheet or pizza stone.  Layer ingredients on top of tortilla.

Place in the oven, watching very closely (broil is no joke!).  Cook until just beginning to brown, ~7-8 mins.

***

The next two weeks will be filled with an all-star line up of guest posts!  Please stop by, say hello, and discover some new bloggers.  I’ll also be inserting a little commentary about what Italian region the Wandering Wine-os  are terrorizing touring… and will try to write a few full-length posts as time/wi-fi allows.

What is your favorite pizza base?

Would you have added the schnapps to the zucchini?  I’m glad I did!

Miles to Go Before I Sleep

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6666 Miles.

 

That’s how many miles I earned last month on Delta.  Should I be concerned?!  LOL!

Also, there appears to be a tread of rocking chair in airports.  The above is in St. Louis.  I’ve also spotted them in Charlotte.  Weird – more so for St. Louis than Charlotte, I think.

 

 

No blogging for the weekend.  Saturday was a busy day – I drove up to see my stylist and get a new ‘do for Italia.

 

It’s red.  It’s shorter than I’ve ever had it (I usually keep some length in the front).  I LOVE it.  I love my stylist, Karen.

 

Karen is the owner of Lava Hair Salon.  She used me in a couple of ads than ran recently!

 

The thing about red dye is that it runs if you get your hair wet too soon after getting it done.  Today I took it upon myself to serve as a warning for those of you who are planning to go red.

 

6 mile run post-dye job.  I looked like I just killed someone.  No wonder people were staring as I ran by!  LOL!

 

 

I also spent some QT with my credit card.  While I was at the outlet mall, I HAD to buy a new Coach bag for the trip…

 

Did you celebrate Talk Like a Pirate Day this weekend?

In honor of this very special day I want to profess my love for a new (to me) product:

Pirate’s Booty.  Veggie flavor.

 

How did it take me so long to try this?!

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Not quite as many days on the road, but I did take a rest day.  Those late-night flights make it hard to fit a workout in! Plus my body was feeling a little road-weary.

 

Workout Recap (9/12-9/18)

  • Monday – 3 mile run, Biceps/Back, 6 min plank sequence, 100 push-ups
  • Tuesday – 100 push-ups
  • Wednesday – Kickboxing, Legs
  • Thursday – 5 mile run, Ab Ripper X, 100 push-ups
  • Friday – Tris/Chest (click link for the workout!), 6 min plank sequence, 100 push-ups
  • Saturday – 6 mile run, 100 push-ups
  • Sunday – 6 mile run, Ab Ripper X, 100 push-ups

***

Get ready for some “use everything before I leave” cooking this week!

What was the best part of your weekend?

What’s the craziest color you’ve ever had your hair?

 

Give Yourself the Shakes

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Normally having the shakes is a bad thing.

 

Last week I got them in a good way (as opposed to the “Imma kill Mr. Cuervo” way) from a weight routine.

 

It’s no secret that arms are my love.  Biceps used to be my favorite part to work, but recently I’m really into triceps.

Particularly this workout.  The best part?  You can do it anywhere that has free weights and a bench.  Translation: I can do this in basically any hotel across America.

 

Don’t be afraid to push yourself on the amount of weight you lift.  Don’t hurt yourself, but you do need to challenge your muscles in order to gain.  No, you won’t end up looking like Hulk… people spend YEARS trying.

 

I’ve also been more vigilant about rest time between moves.  I was a skeptic, but I’ve honestly noticed a difference since taking the proper break time between sets – both in form and development.

 

As you do the bench exercises, make sure to keep your back straight and feet firmly planted on the floor.  Also be sure to keep your core tight.  This will keep it engaged, giving you added benefit.

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Chest

1. Plyometric Push-Ups

 

Do a regular push-up (be sure to use proper form), but when you lower to the ground explode back up so that your hands leave the ground.  Bonus points if you can clap in between.

Don’t be afraid to do these from your knees if you need to.

  • Sets: 2
  • Reps: 5-8
  • Rest: 30 seconds

 

2. Bench Press with Dumbbells*

Be sure to bring the dumbbells down low, concentrating on the bottom portion of the movement and then come up hard.

 

 

*I did these as a rest-pause on the last set.  Meaning, I did the max reps I could, rested the weights on my chest for ~20 seconds, then did as many additional reps as I could.

  • Sets: 2
  • Reps: 8-10
  • Rest: 1 minute

 

3. Incline Bench Press with Dumbbells**

Be sure to push the dumbbells straight up until your arms are fully extended (without locking elbows).  Fully lower weights back to the start position to complete each rep.

**You will do these as supersets with the next move.  Superset means you do NOT rest between the two moves.  Yuo rest after completing 1 set of BOTH.

  • Sets: 3
  • Reps: 6-8
  • Rest: Superset

 

**Superset**

 

4. Incline Flye

Keep your elbows bent slightly to avoid stressing your shoulders.  Slowly bring the weights down to your sides to complete a rep.

These are especially good for increasing range of motion and shaping pectorals (which makes your chest look.. ahem… nicer).

  • Sets: 3
  • Reps: 20
  • Rest: 1 minute

 

Triceps

1. Lying Extension with Dumbbells**

When above your head, the dumbbells should be positions such that your palms facing each other. As you bend your elbows to lower the weights, your upper arms should not move.  Lower the dumbbells until they are at either side of your head, pausing for a moment.  Lift weights back to the starting position to complete a rep.

  • Sets: 3
  • Reps: 15
  • Rest: Superset

 

**Superset**

 

2. Tri Pressdown

 

These are  my favorite.  Really focus on keeping your abs contracted here for a little extra core benefit.  Keep your elbows in toward your torso and really press palms down toward your thighs as you squeeze the triceps.

  • Sets: 3
  • Reps: 20
  • Rest: 30 seconds

 

3. One-Arm Dumbbell Overhead Extension***

 

This is one of the best ways to tone arm “flab.”  Be sure to keep your upper arm stabilized as you bend at elbow to lower weight behind head.  As you straighten your arm to bring the weight back up,  squeeze back of arm to really work the muscle.

***These were done as drop sets.  I did the 15 reps, then dropped the weight by 5 lbs and did more rep until failure.  Then dropped the weight by another 5 lbs and completed reps until muscle failure again.

  • Sets: 3
  • Reps: 15
  • Rest: 1 minute

 

Post-arms I finished up with 15 minutes of ab work.  Adding P90X Ab Ripper X and hanging leg lifts gave me a solid hour workout… and left me shaking.  In a good way.

Don’t forget your 20g of protein post-workout!

 

Check out my Fitness page for more workouts and tips. 🙂

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This was Thursday’s workout.  Here’s rest of what I did on the road last week:

 

Workout Recap (9/5-9/11)

  • Monday – 6.5 mile run, Shoulders, 100 push-ups
  • Tuesday – Biceps/Back, 6 min plank sequence, 100 push-ups
  • Wednesday – 4 mile run, 100 push-ups
  • Thursday – Tris/Chest, Ab Ripper X
  • Friday – 4.5 mile run, 100 push-ups
  • Saturday – Kickboxing
  • Sunday – 4 mile run, 3 mile run/walk, 6 min plank sequence, 100 push-ups

***

 2 days after doing this workout, my kickboxing instructor complimented my arms.  It made my day.

What’s your favorite way to exercise?

Do you have a favorite body part to work?  (Keep it clean! 😉 )

 

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