If you’ve decided it’s time to get physically fit, good for you! There are countless physical and mental advantages to maintaining a healthy weight and getting fit for life, even beyond looking in the mirror and liking what you see.
…
How Much Protein You Need After a Workout & Why
We all know we need protein after a workout. But how much protein you need after a workout, and why? Hint: You don’t need a blender bottle of raw eggs.
…
Ways to Avoid Catching a Cold or Flu
One thing we all want to is stay healthy. However, this may be a bit more challenging to do during the winter months. This is when the cold and flu season typically peaks and you may find it harder than ever to maintain your normal health.
The good news is that you CAN be successful at warding off the germs that tend to crowd the air during this time of year and make you much more susceptible to sickness. Maintaining your health can be as simple as knowing a few specific tricks that will enable your body to stay strong enough to fight off any illness.…
Make Money While Following Your Passion
Life in the fast lane isn’t always satisfying.
“Forget about the fast lane. If you really want to fly, harness your power to your passion. Honor your calling. Everybody has one. Trust your heart, and success will come to you.” ~ Oprah Winfrey
Everybody has something in their life they are passionate about. That one thing they interject into practically every conversation. We often say “If only I could get paid to…” But people HAVE figured out how to turn those passions into a profession. Why shouldn’t YOU make money while following your passion?
Why not use the New Year as a starting point for a new career goal? #adulting
If one has an affinity for cars, that can be turned into a career as an auto mechanic. If the focus is on sports, avenues for coaching and physical rehab are open to those so inclined. And so it goes with a zeal for fitness and nutrition as well….
Arm Yourself For Summer – Workout & Protein Refuel
It’s no secret that bicep day is my favorite.
My trainer says it because I’m a “dude.”
When I needed to drag myself back to the gym after 2 weeks in Greece, the most appealing workout to me was my favorite – biceps and triceps.
This workout was just what I needed – challenging and focused on the muscles I wasn’t able to work while I was away. I think most of these moves are self-explanatory. In case you aren’t familiar with it, this is what an EZ bar looks like:
There’s a similar looking crimped bar for use with the cables.
…
Creative or Crazy?
Go Packers!
I’m happen to be in Milwaukee for work while the Packers open again the Saints. All of this is lost on me – I prefer college ball.
I had quite the view! People in Milwaukee are incredibly nice. They also really like Bud Light and Riesling (as evidenced by the patrons at the bar last night).
No, I wasn’t out partying. But how could I pass up eating dinner at the hotel bar while watching this shenanigans go down?!
Plus, I was in need of a treat after a workout so awesome it left me shaking. That one will be posted ASAP. 🙂
To entertain myself between work and the NFL, I researched fried foods. Apparently one can fry anything.
They claim everything is bigger in Texas. If bigger = fried, then “they” might be right! The prize for the Most Creative State Fair Food in Texas went to the Fried Bubble Gum.
Source: inquisitr.com
It wasn’t really fried gum – it was fried bubble gum-flavored marshmallows. That actually doesn’t sound so bad…
Last year’s winner was fried beer ravioli. Homer Simpson’s favorite dinner.
Click for source
But that’s nothing compared to Iowa’s Fried Butter on a stick. Seriously.
Who could even take one bite of that?!
Source: Iowa State Fair/ Steve Pope Photography
And we wonder why half of America will be obese by 2030?
Moo-ving on to ice cream, Ben & Jerry have finally outdone themselves. Coming soon to a store near you…
Schweddy Balls Ice Cream will consist of vanilla ice cream with a hint of rum and is loaded with fudge covered rum balls and milk chocolate malt balls. Schweddy balls on ice.
Please tell me Betty White’s muffin is next.
I love crazy, creative non-fried, non-ice cream combos too!
- Zucchini Oatmeal
- Cherry-Balsamic Chickpea Salad
- Tempeh Crab-Free Cakes
- Beet Sunflower Seed Pesto (oil-free)
- Butternut Squash-Cherry Smoothie
- Gingerbread Rum-Ganache Cupcakes with Cinnamon Icing
- Mexican Black Bean Brownies
- Olive Basil Cookies
***
I once had a fried Snickers. Not gonna lie – it was good.
What’s the weirdest fried food you’ve ever seen/tried?
Do you get into the NFL? College football? Nothing?
Not Dreading Legs
Legs are the hardest for me to workout.
Hardest weight-wise. I run. I ALWAYS take the stairs (8 flights to my condo, 9 between my office and the microwave). Occasionally I use my kickboxing membership or hop on the stationary bike.
Other than that, my legs have traditionally been ignored. I even ignored the fact that last week I promised a leg workout… errr… last week.
In order to encourage myself to do more leg-strengthening, I put together a routine that also focuses on core (which I LOVE to work) and so upper body.
This will make you sore. If it doesn’t… you’re super-human you clearly work your legs more than I do. 🙂
______________________________________________________________________________________
1. 30 Second Warm Up
Alternate between 4 jumping jacks and 4 high knees for 3, 30 second sets.
2. Twisted Push-ups
Start in push-up position with a dumbbell in each hand and legs slightly wider than hips. Step your left leg in under your chest (or as close as you can get it). Be sure to keep abs tight as you rotate hips.
Source: Shape magazine
Return to starting position… you’re not done with the first rep yet! Now lift your left elbow, bringing your dumbbell to your lower ribs. Hold for 2 secs and lower it back to the floor. Make sure your hips stay parallel to the floor and your core stays tight.
Source: Skimble
Complete 8-10 reps n your left side and repeat with right side. Repeat for 3 seats (left + right = 1 set).
3. Wood Chop
Holding a weight (or medicine ball) with both hands, stand with feet slightly wider than should width apart. Hold the weight up over the right shoulder (not back or behind you).
Lower the weight down low to the outside of you opposite ankle in a controlled motion. Keep your chest up and eyes level to avoid back injury. As you squat, be sure not to allow your knees to cross your toes.
Repeat 10x and switch side to complete a set. Do 3 sets.
4. “Yes” and “No” Machine
If you have a gym with a Inner and Outer Thigh Machine, this is a nice “break” after those chops.
Complete 3 sets of 15 “yes” and alternate with 3 set of 15 “no.” (Add more “nos” if you need it… you know who you are!) 🙂
No, it won’t keep your thighs from rubbing together (you have to do some cardio or lose fat first), but I like it because it strengthens my hips/thighs for running. This keeps my knees from caving in with helps my overpronation problem. It’s all connected!
5. Side Step Row Squat
Stand with feet hip-width apart, holding a weight in each hand.
Step out to the right with your right foot. Your feet should now me shoulder-width apart. Performa a squat, taking care not to allow your knees to cross your toes. As you squat, bring bend your elbows so that they rise out to sides and bring weights to chest level. Be sure to keep your core nice and tight!
Source: Fitness Magazine
Return to start position, almost springing off of right foot, lowering weights as you rise up.
Complete 8 reps and switch sides for a full set. Do 2 sets.
6. Reverse Lunge with Lateral Raise
Begin in standing position with light weights in each hand at sides.
As you step back into a reverse lunge, raise weights out to your side at shoulder height. Lower the weight as you return to the start position.
Do 12 reps on each side and repeat for 2 sets.
7. Seated V-Up
Sit with arms slightly behind you, elbows bent, and fingertips pointed toward your body. Start with your knees together, legs extended, and heels raised slightly off the ground.
Pull knees into your chest, holding for 2 seconds at top. Return to the starting point, keeping abs tight.
Complete 3 sets of 25.
8. Mountain Climbers
Start in a plank position with your feet hip-width apart. Your body should be in a straight line – don’t stick your butt up!
Bend your right knee and pop up, bringing your right thigh under the left side of your torso and leaving your left leg out behind you.
Repeat, alternating legs for 1 rep. Try to keep a quick pace and tight core throughout.
Complete 60 reps.
Source: Ladies Home Journal
9. Bonus Round!!!
If that didn’t burn you out, find the Leg Extension/Leg Curl machine and rock out 3 sets of 12 reps each.
Be sure not to get your weight too high on that extension so you don’t put too much strain on your knees.
Check out more fitness ideas, tips, and trick on my Fitness page!
Now that you’ve completed that awesomeness, pat yourself on the back and be sure to get your 20g of protein to help the muscles recover!
***
I always, always follow up a weight routine with a protein shake.
Is there a body part you slack on working?
What do you eat post-workout for recovery?
