Tag Archives: shoulders

Arm Day

23 Jul

I got put on call at work today, which means I can get some things done around the house but have to be ready to get out the door within about 10 minutes if I get called to get to work on time. To make sure I didn’t irritate my back I stuck with an upper body workout for this morning and, if I’m lucky, I’ll take the dogs out for a walk once it cools down.

This workout will definitely get you a burn whether or not your pregnant- just make sure you’re lifting heavy enough. If you do need some modifications (either as a mom to be or a beginner), you can do most of this sitting if you need to or, of course, go down on your weights and increase your rest times.

Side note, since being pregnant I make sure to do at least 1 or 2 sets of 20 squats in my warm ups (squats and kegels ladies… for real) and I end my workout stretching out my hip flexors and doing at least 1 physical therapy exercise to loosen my back.

The workout

3 sets:

  • 12 Straight leg Deadlift to upright row
  • 12 Bicep curl
  • 12 Monkey Rows (**with any type of row, keep your shoulders down and back and do not lift too high. Going too high is not better and puts you at very high risk for injury. If you aren’t familiar with rows or are unable to keep good form, sub in any other shoulder exercise. Tons of options can be found at Bodybuilding.com)

3 sets:

  • 20 Lateral to front raise
  • 15 triceps dips on BOSU

2 sets:

  • 12 Hammer curls
  • 12 Push ups

3 sets:

  • 12 overhead tricep extensions
23.5 weeks post workout

23.5 weeks post workout

Valentine’s Workout

14 Feb

Hubby has been gone so today was a very low key Valentine’s Day. Although, I did get an awesome Latte Candle that he had hidden before leaving since chocolate and mochas are not in my meal plan 😉 I only worked 8 hours today so I got up early enough to get my workout in and prep a few meals before work.

ValentineSince last workout was back and biceps, I did triceps, chest and shoulders today. Leg Day is tomorrow! Here’s the workout from this morning:


  • 10 walk out push-ups
  • 20 push-ups
  • 2 Sun Salutations

3 sets:

  • 20, 12, 12 Skull Crushers (increase weight between first two)
  • 12 Bench Press

3 sets:

  • 12 Lateral to Front shoulder raises
  • 15 Tricep Dips

3 sets:

  • 12, 10, 8 Arnold Press (increasing weight each set)
  • 12 Tricep Rope Pulldowns

3 sets of Cable Flys, 8, 12, 20

Then I got my cardio in and came home to get ready for work. All in all, not a bad Valentine’s Day. Although turning down all the candy at work was not easy!

Sunday Shoulders

25 Jan

It has been too long since I did a straight shoulder and ab workout. After a lazy morning with hubby and the pups, I hit the gym for this overdue workout. Inspired in part by the Jamie Eason LiveFit workout here’s the workout I ended up with:

Plank warm-up

3 x 12

Seated Dumbbell Press

3 x 12

Front Lateral Raise


  • 12 Lateral to Front Raise (I didn’t alternate like the video shows, just out-front-down)
  • 20 Straight-Leg Deadlift to Upright Row

3 x 10

Incline Situp with Twist

3 x 12

Lateral Shoulder Raise

3 x 12

Arnold Press

20 Crunches

20 Leg Marches

20 V-ups (Don’t let your feet hit the floor in between reps)

3 x 10

Handstand push-ups

I ended with my physical therapy hamstring and glute exercises for today. The whole workout (including PT) took me right at an hour.

ST 8 Quote

Scott Traczyk Photography

How do you relax?

14 Jan

Today was my last day off before working the next two. It might not mean much if you’re used to a 9-5 schedule but on days I work, I get almost nothing else done. Especially because, lately, I get home and my back hurts so badly I spend the rest of the night on the couch. On the plus side, it seems like things are working out for me to get back into physical therapy so hopefully that will start having a positive effect soon.

My last day off of a stretch is always really busy, luckily today I got everything done on my list. Heck before 11 I had cleaned the whole house, done the budgeting, and updated some Instragram and Twitter settings (@FitAndBusyRN). Then I had physical therapy and a couple other appointments which left only about 30 minutes to workout this afternoon. These are days I love Nike Training Club. 30 minutes, decent sweat and shoulders were BURNING.

At first I was feeling guilty but between cleaning the house, physical therapy, and a short but intense workout my body is tired! Sometimes I forget that even non-workouts (i.e. cleaning today) can be a great way to burn some extra calories. After my appointments I came home and spent another 20 min or so stretching out and now I’m just taking some time to relax before my next two days.

I’m planning a shrimp and quinoa stir-fry for dinner once hubby gets home. If it turns out well I’ll try to post the recipe. I think playing around with recipes and having a nice glass of wine is probably one of my favorite ways to unwind at the end of the day. What about you? Do you cook to relax? Take time to watch a movie? What’s your go to?

Short and Sweet Workout Post

12 Jan

Today was not nearly as productive as I’d planned. I guess when I made my to-do list I didn’t really consider the fact that I worked last night and would need to sleep when I got home. This is why I don’t usually work nights 😉

I did manage to get a short workout in and I’ll be making butternut squash soup and apple cinnamon pork for dinner. I’m planning on playing with the recipe a bit but, here’s my basic apple spiced pork.

Upper body workout looked something like this…

Started with my physical therapy exercises

3 sets:

  • 12 lateral shoulder raises
  • 20 “cherry pickers” with weight
  • 20 leg raises

3 sets:

  • 12 bicep curls
  • 20 rear shoulder squeezes with resistance band

3 sets:

  • 20 skull crushers
  • 12 pilates roll ups

Was a shorter workout than I’d planned so I tried to do the super-sets as quickly as I could with good form. Then I stretched out and had a snack of almonds and fruit. What do you have planned to start off your week right? Meal prep? Workout schedule? What do you do to make sure you start out strong?

boxing 1

Today’s Arm Workout

7 Jan

I posted earlier since I wasn’t sure if I’d have time to make a post this afternoon so real quick, here’s the arm workout from this morning. I was recently shamed into realizing I hadn’t done any chest exercises in… a long time. Thank you One Fit Mama. So I made a point to hit chest and shoulders today.

  • 20 bicep curls
  • 20 lateral shoulder raises
  • 30 jump-ups onto bench
  • 20 front shoulder raises
  • 20 chest presses (I even moved up my weight today 😉 )
  • 12 overhead tricep extensions
  • 12 tricep pull-downs
  • 8 assisted pull-ups
  • 12 cable flys

I did three sets of the first two and then two sets of the last super-set before moving to cardio.

I also had this moment when I was there… I always make sure to watch my form in the mirror with shoulder stuff since one of mine is reconstructed and I realized, lighting is everything. I was feeling kind of down about the last photo shoot (although thank you so so much for the positive feedback) but at the gym with completely different lighting well… you can still see my muscles is the gist of it. Not saying I’m where I was but it’s not bad. I’ll start doing progress pics etc. again soon. So, for anyone else who gets frustrated when they see some pictures of themselves etc. remember, different  lighting highlights different things.

First Kettlebell Attempt

15 Nov

I got a really good workout in right before leaving the states, but the past few days my exercise has basically been taking the dogs on walks. So today, even though I didn’t find the gym, I took advantage of the Kettlebells in the house and looked up exercises (I had never used Kettlebells before). Here’s what I came up with…
20 min walk with the dogs

15 Around the Worlds each direction

15 Figure Eights each direction

20 Squat Swings

3 sets (I got the exercises from: Women’s Health )

30 Crunches with Kettlebell

12 curls (I just used 2 of the same weight Kettlebells)

20 side lunges

20 calf raises

3 sets

2 min rotating planks
Nothing too hard but felt it a bit in my shoulders (probably from the lack of workouts the past month) so… I’ll consider it a win for now. Also made a gluten-free Chicken Risotto for lunch today. Just trying to get back on track!

Summer Shoulders

27 Apr

I just liked the alliteration. 🙂 Anyway…

This week has been really stressful; probably in part because I wasn’t making it to the gym as often as normal. So today, after class, I ran a couple errands and then went straight to the gym. Did not pass go, did not collect 200 dollars, did not even check my planner (which for me, is a big deal). And I had one of the best workouts I had in awhile. I’ll put my meals at the very bottom but here goes the workout:

2 min jump rope

12 bicep curls

12 tricep overhead extensions

15 deltoid crosses/arm  (I couldn’t find a video for this, start with your arm out by your side- inside of your wrist facing forward: from there lift your arm up and across your body so your hand is touching the opposite shoulder with back of your hand facing out)

15 front raises

8 min boxing combos

Repeat 3 times (including the jump rope every time!) **I love this, it kept my heart rate up with alternating jump rope and kickboxing

Then I moved onto abs

20 crunches with weight

20 crunches with knees up

20 leg lifts with a 25 lb bar as counterweight

20 crunches with knees out

30 side to side leg lifts with 25 lb counterweight (15/side)

20 leg lifts with counterweight

12 wide push-ups

12 narrow push-ups

15 oblique cable twists/side

Then went back to arms and did 3 sets of 12 bench presses, 3 sets of 12 cable flys, and 2 more sets of oblique cable twists (in that order).

After all that I came home and got a present in the mail! I had mentioned the site to my fiance and apparently he sent this to me afterward 😀 Great reward for a hard workout and getting back into my fitness routine




Breakfast- 3 egg whites, 1 egg, splash of milk and some pepper

Snack- apple, 1/4 C almonds, chocolate milk (some research shows chocolate milk has an ideal blend for recovery… and it’s delicious)

Lunch/Post-workout- Gluten Free Oatmeal with blueberries and 1/2 scoop of vanilla protein powder

Dinner (plan)- Chicken, Asparagus, Quinoa