Sprint 2 the Table

Appetites and Adventures

Reformed Cardio Junkie

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Today I am in Alba in the Piedmont region.  This region produces my second and third favorite wines – Barbaresco and Nebbiolo.  Oh, and did I mention it’s truffle season here?!

Claire is so sweet to say she gets recipe inspiration from me… I get so much from HER!  She has a knack for coming up with dishes that are healthy while still feeling/tasting decadent.  Check out her Plum Apple Crisp, for instance.  I can’t wait to make it!

She is also recently got married and was a stunning bride! 🙂

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Hello Sprint 2 the Table readers!

My name is Claire and I blog over at Live and Love to Eat.  I’m a full time dietitian, but you might not know that with how much I love to bake and dine at different restaurants!  Laura’s blog is my go-to site for good recipes and workout motivation – who wouldn’t want her biceps?  I’m honored to be guest posting while she is enjoying herself overseas.

 

I used to be a cardio junkie, but I want to share my story about how I learned to love changing up my work out routine.

 

I was never a “runner” – at least not the type of runner who loved the treadmill, lived for a good 10-mile jog, or looked forward to lacing up their sneakers.  I started running on the treadmill during college purely for the calorie burn – I knew I was eating too much unhealthy food as part of my new life style, and wanted to avoid that “freshman 15.”  I never struggled with my weight but knew I could be a few pounds lighter and running in my dorm’s gym seemed to be the easiest way to burn calories.

Once I started running a few times a week, I noticed that it also helped to manage my stress.  I finally experienced the “runners high” that I’d heard my more fit friends talk about, even though I never did more than 2 miles at a time.  When I would come home for the summer I didn’t run very often, and later  found that the elliptical was an “easier” workout, so I did that the majority of the time my junior year.  I took a one credit personal fitness class that taught me a basic strength training routine using the Nautilus equipment, and I fell into a workout rut that didn’t challenge me very much.

 

By the time I was a senior, I was dating a guy who was really in to running – he started it for stress relief as well, but got addicted really quickly. We signed up for the Pittsburgh Great Race – a fantastic 5/10K combination course.  My first 5K was a great experience – I loved the atmosphere, the adrenaline, and the challenge of beating a time that you set in your head (again, not impressive enough to share) – and it made me want to do more races.  I started training for the Pittsburgh Half Marathon, but got a stress fracture from upping my distance too quickly and fell off the running wagon again.

During graduate school and my dietetic internship, I joined a local gym for the first time since I was no longer living on campus.  I fell in love with spin classes, which easily took the place of running as my favorite calorie burning option.  As time passed, my younger brother also started to run regularly – and long distances – so I signed us up for a 5K the day before his birthday in April.  The race was on a chilly morning, and I don’t think I spent enough time warming up – and I got injured (after getting my 5K PR – the back of the photo with the gloves on).

 

Long story short, I tore my perioneal tendon (graphic photos, sorry), had to wear a boot for 3 months, and my physical therapist told me that any distance running in the future would cause a flare up of tendonitis or possible re-injury.  I was months away from my wedding and petrified that I wouldn’t be able to exercise at all – which I needed to maintain my weight to feel comfortable in my wedding dress and to manage the incredible stress that planning a wedding can bring.

I owned Jillian Michaels’ 30 day Shred, which I used for quick strength training and toning at home, but wasn’t even able to do that in the walking boot.  For weeks, all I could do was upper body and ab exercises – on demand workouts and exercisetv.tv became great resources! After the boot came off I was still in a lot of pain, and started looking in to other options.  Spin class was too painful (lots of pressure on the ankle joint) and running was out of the question.  I’d read other blogs where people raved over Bikram / Hot Yoga, so I tried hot yoga and really loved it (even though I was nervous to try it at first).  I also experimented with Pilates with kettle bells, as well as at home strength training with hand weights.

 

I had a strapless wedding dress, so I really concentrated on toning my arms – and loved the way I looked and felt!  It’s great to know that I have a healthier body composition (in terms of muscle to fat ratio) even if the weight on the scale doesn’t change much.  I love feeling powerful and strong, and even appreciate the soreness of a great workout the next day.  And I felt beautiful in my wedding dress.

 

I’m still nowhere close to Laura’s figure ( 😉 ) and not able to run (I tried to make it a block while walking my dog and it was too painful right off the bat), but the injury was a blessing in disguise – I now enjoy strength training several times a week, have tried many new work outs, classes, and DVDs, and feel like my fitness routine is much more well rounded as a whole.  I’m not running marathons or triathlons, but I can appreciate working out for more than the calorie burn, and feel healthier overall.

***

As much as I love a good run, weights are my favorite!

Do you make an effort to balance cardio with strength training?

What move have you found to deliver the best results?

 

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.

Martha: My Meatball Muse

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Still in Friuli today!  Being up in the Italian Alps is a dream come true.  I only wish I had more time to go hiking!  At least we rented vespas… 🙂

This guest post isn’t from a blogger!  It’s by my good friend Jessica.  We met in undergrad at UGA and have remained friends ever since.  She’s an avid foodie (no wonder we get along so well) and is one of the smartest people I know.  She’s also the kind of person that will get out of bed on her “rest” day to run with you because you need motivation.  Love.  her.

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Hi Sprint 2 the Table!  I’m Jessica.

 

While most of my friends went to school with Kraft Singles sandwiches and fruit rolls ups, I lived out my adolescence as “that girl with the weird food.”  Growing up in a household that shopped at natural markets and used things like hominy, kale, sprouts, and organics way before they were chic, I grew up longing for only one thing… a Kraft Singles sandwich.

Upon greater introspection and a few years of trial and error eating, I discovered a veracious appetite (pun intended) for culinary knowledge and exploration.  I frequent the Buford Hwy corridor, known for its exotic eateries and finds as much pleasure eating in a dive as she does dining at a Michelin star restaurant.  After being diagnosed with a gluten allergy in 2009, I was determined to find a way to create great allergy-free eats and has been known to “test” recipes on unsuspecting friends to see if they can tell they are gluten/dairy/egg/etc-free.

In her spare time, I’m a leader for the Galloway run/walk program, loves wine and viniculture (Editor’s note: and can appropriately use words like viniculture 🙂 ), and can be found at almost every outdoor festival in Atlanta.

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As the seasons change and the weather becomes crisp, I find myself wanting to curl up with a blanket, a good (preferably heartfelt) movie, and all types of comfort food.  On a recent vacation to Denver, Colorado I found myself watching Martha Stewart’s show on the best meatballs in New York.  I was trans-fixed!  Enduring a long, hot summer had left me wanting for something rich and indulgent.

 

Here’s the rub… I live in what I lovingly refer to as an allergy household.  We cover the gamut from gluten to eggs to dairy and we aim for Paleo eating when at all possible. So, how does one make a delish meatball sans all that makes it delish (breadcrumbs, eggy-ness, and grated cheese)?  Certainly not by following all of the “best” recipes from New York, but certainly I could derive from these recipes the key ingredients that constitute a classic meatball.

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“Things I Find Intrinsically Critical to the Success of a Meatball”

– By Jessica Wals

 

One: You must start with good meat.  (Editor’s note: that’s what she said!) All who know me know that I am very particular when it comes to buying and using “good” meat.  I always look to use grass-fed, organic, hormone-free (I have enough of these on my own) products. For this recipe I chose a mix of ground grass-fed sirloin and ground Eden Farms pork, both from Your Dekalb Farmer’s Market.

 

Two: Garlic and Olive Oil.  Can any great Italian food survive without the lovers duo of garlic and olive oil?  My answer is a simple and secure, no.

 

Three: Herbs, herbs, herbs.  I have this conspiracy theory that people are afraid of cooking with fresh herbs.  The meek, sad looking dried oregano on the grocery store shelf does not inspire me toward hunger nor salivation.  For this reason, I am a proponent of chop and drop fresh herbs.  For this recipe I used basil, parsley, and oregano.

 

Four: Simple sauce.  Tomato sauces should envelope the meatball like a warm down comforter, but not steal from its glory.  One disclaimer, this tomato sauce MUST be made with San Marzano tomatoes or there is no guarantee from me.  (Editor’s note: I agree 100%!)

 

Meatballs:

  • 1lb. Ground Pork
  • 1lb. Ground Sirloin
  • 3 T Chopped Parsley
  • 2 T Chopped Basil
  • 2 T Chopped Oregano
  • 4 Cloves Chopped Garlic
  • 2 T Coconut Flour
  • 2 T Olive Oil
  • Coarse Salt and Black Pepper
  • 2 T Olive Oil for Pan

 

Combine all ingredients and mix together with hands (believe me; the warmth of your hands makes it taste better).  Take an ice cream scoop or spoon to portion out each meatball, roll in your hands, and place to the side. Heat olive oil in a non-stick pan and sauté the meatballs, browning on all sides.  Remove meatballs and let rest for 10 minutes (while you make the sauce).

 

Tomato Sauce:

  • 2 Large Cans San Marzano Tomatoes
  • 4 Cloves Chopped Garlic
  • 2 T Chopped Parsley
  • 2 T Chopped Basil
  • 2 T Chopped Oregano
  • Oil from Meatball Pan
  • Coarse Salt and Pepper

 

Using the pan in which you browned the meatballs, sauté the garlic and herbs with salt and pepper.  When slightly browned, add tomatoes and stir.  Simmer for 15 minutes and let the sauce reduce slightly.  Add in the meatballs which have been resting. Continue to simmer for 10 to 20 minutes.  Serve!

 

 

I decided to serve mine over a bed of wilted Swiss Chard which added a nice bite and a bit of crunch.  This meal is entirely allergen-free and Paleo appropriate.  Feel free to change it up, add your own flare, and make it yours!

***

Despite the fact that I am eating all the Italian meatballs I want… I find myself craving these.

Do you have any special diet restrictions?

What are some “special” foods you’ve been able to “fool” your friends with?  I got Jess with my Mexican Black Bean Brownies!

 

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!

Pumpkin Shortage + WIAW

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Don’t panic but…

 

There may be a pumpkin shortage.

Damage from Hurricane Irene is worse than we thought.  The hurricane destroyed hundreds of pumpkin patches in the Northeast.  Prices for the surviving pumpkins have doubled in some cases.
Growers in other regions are shipping pumpkins to the NE, but if you’re in the affected area you still want to get your pumpkins early before the good ones are gone!

No word on whether it will affect canned products or pumpkin ales.


I hope I didn’t alarm anyone.  🙂

Back our regularly scheduled WIAW: The Using Everything in My Kitchen Edition.

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Breakfast:

I recently bought what will probably be the last peach of the season.  Sad.

 

Peach Cobbler Chia Pudding isn’t sad though.  This made for a tasty breakfast while on an early conference call with Taiwan.

I did it the same way as usual (click link above for recipe), except I used chunky PB and sunflower seed milk (which was NOT as good almond milk in this!).

 

Not pictured are my 2 cups of coffee.  Black, with cinnamon sprinkled in the grounds (pre-brew).

 

 

Lunch:

I went on a nice little 7 mile run and was starving when I got back.

Monster Salad time.

 

In my bowl:

 

I wasn’t a huge fan of Sunshine patties at first, but I discovered that microwaving them half way and then finishing them off in a pan makes it much better.

 

Snacks:

Biscoff Cookie Dough Ball for pre-run fuel.  These kept really well in the freezer… but this was the last one. 🙁

 

I also made another Biscoff spread treat.  Which I will share on Friday… it seems timely since I’ll be eating Biscoff on my flight. 🙂

 

Dinner:

This was a creation inspired by the cooler weather… and fact that tofu, spinach tofu noodles, and tomato sauce are all on list of this to use in my fridge.

 

This Vegan “Ricotta” Pasta Bake was seriously good.  I added artichokes and capers, which made it not-your-mamma’s pasta bake.  And – of course – red pepper flakes.  

 

I love surprising myself.  Recipe coming tomorrow!!!

For a more delicious eats, check out the round up at Peas and Crayons!

***

It is proving to be a fun challenge to use only what I have.  Running out of spinach is a scary thing though!

Are you affected by the pumpkin shortage?

What ingredient are you most looking forward to being back in season?

 

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?

 

Cinnamon Roll Overnight Oats

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Cinnabon.

Can’t you almost smell it through your screen?

That smell kills me when I’m walking through Terminal A in the Atlanta airport.  It’s absolutely intoxicating… and all I can do not to stop and order a dozen cinnamon rolls.

I nearly attacked the man behind me last night… he brought one on the plane and didn’t offer a bite.  Cruel.

The only thing that saved this man’s life is the fact that I’d had Cinnamon Roll Overnight Oats for breakfast.  Post-run.

Cinnamon Roll Extract was the discovery of a lifetime.  I found the teeny bottle (seriously – this pic is true to size) in a cook’s supply store.

It is made by LorAnn Oils and is referred to as a “Super Strength.”  If you use this, know that it’s VERY concentrated – 3-4x a regular extract.

I only needed to use a couple of drops to achieve that buttery cinnamon roll taste!

These oats pack a ton of protein and nutrients that will keep you full until lunch!  They will also provide you energy as your brush up on wines of Italy… one more week!!!

 

Cinnamon Roll Overnight Oats

  • 1/4 C oatmeal
  • 2 tsp chia seeds
  • 1/4 tsp cinnamon
  • 1/2 scoop vanilla protein powder (I use Growing Naturals)
  • 1/4 C Greek yogurt
  • 1/2 C unsweetened almond milk
  • 6-7 drops Vanilla NuNaturals Stevia
  • 1/16 tsp cinnamon roll extract (a little goes a long way!)

In a small bowl, mix together dry ingredients.  Add wet ingredients and stir until combined.

Place in fridge overnight.  Remove in the morning, stir, and enjoy!

Note: These were great cold after a workout, but the same flavors would be fantastic in a warm oatmeal on a cool fall morning.

***

I haven’t tied to get oats through airport security yet… I wonder if they count as liquid?!  Will test it out and report back. 🙂

What are you looking forward to this weekend?

Have you found any unique extracts that you love?

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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