Tag Archives: weight lifting

Arms and Smoothies

24 Jan

Sorry it’s been longer than normal since I last posted! I feel like I’ve been sprinting a marathon just to get a quarter mile in order to volunteer at the hospital out here… about like this, which makes me laugh:

horizontal running

Anyway, I’ve been working out with a trainer a bit here and on Monday she KILLED my biceps… it had been a while since I’d been sore so it was good and I needed it. But then the hospital schedule kept changing so I missed 2 days of workouts :-/ Not the end of the world, rest days just came early this week. Today I hit triceps and chest. Still (semi) following the Jamie Eason LiveFit workouts so it looked like this:

3 sets of 12 for everything with a 30-45 sec rest in between:

  • Wide Push-Ups
  • Dumbbell chest press
  • Cable Flyes
  • Narrow Push-Ups
  • Overhead tricep extension
  • Tricep Pull-Downs with the rope
  • Tricep Dips

Really the only thing I changed from LiveFit was adding in the tricep dips but sometimes I work different body parts than that day calls for or take my rest day at a different time based off whatever hospital training I have. And I’m not following the diet exactly but am trying to clean up my snacks and have gotten better about after dinner snacks this past week thanks to hubby.

I’ve also discovered new smoothie combinations I really like.

  • 1 C Almond Milk
  • 1/2 – 1 frozen banana
  • 1 scoop chocolate whey protein

Or…

  • 1 C Milk (of your choice)
  • 1/2 frozen banana
  • 1/4C frozen blueberries
  • 1 scoop vanilla whey protein

Both are really good and the frozen banana gives it a bit of a creaminess/sweetness… it is much easier if you peel some bananas and just throw them in a plastic bag to keep them in the freezer so you always have some on hand 🙂

Upper Body Workout

14 Jan

I realized I hadn’t been posting my workouts lately and well, that’s how this whole blog started. Today I did arms, focusing on weight and form for a lot of these so back to 8-12 reps instead of the 20 I’d been doing to lean out quicker.

3 sets:

  • 12 lateral shoulder raises
  • 12 front shoulder raises
  • 12 chest presses
  • 12 bicep curls

3 sets:

  • 12 Lat pull-downs
  • 12 tricep pull-downs

3 sets:

  • 8 assisted pull-ups (for these I set it to help less for the first set and then bumped back for the rest… I really want to do an unassisted pull-up)
  • 20 leg lifts on Roman Chair

Then I did 2 sets of weighted crunches on a BOSU and ended with some balance work for my ankle.

Working out with a new trainer tomorrow; I’m excited to get some new ideas and have someone push me. It’s easy to slide into working out but not really pushing for it every time so I think this will be good 🙂

Progress Pictures etc.

9 Jan

Halfway through the week! What I thought was going to be a slow week has actually turned into a pretty busy one. Finally getting some movement at the hospital out here so it looks like I’ll be done with orientation stuff by February… I’m hoping that means I’ll get to start seeing patients then.

As promised, here is a progress picture from this morning. I just took one from the front, no angles, to try and make it easy to get the same picture to show progression. My computer isn’t letting me edit them so, sorry for the border along the mirror. But, for the sake of accountability, here it is:

Image

I took a tricep one but without cropping it’s more of a picture of the bathroom that I happen to be in so… I’ll try again later and add it into this post once I can get it to cooperate.

I also found someone out here who does airbrush tanning so I’m trying it out tomorrow and I’m  starting to train some people out here which I’m really excited about. I was a trainer back in college (NASM) and continued to coach gymnastics and do conditioning with people through nursing school so I’m excited about the opportunity to get involved with it again! Plus it always motivates me a bit more when I’m setting an example 😉 All in all, life is starting to get back to normal.

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.

Quinoa, Cucumber, and Red Pepper salad + Legs

3 Jan

This shoot on Saturday has been really good for me. I might not be as cut as I’d like to be for it but it definitely jump started me again, which I was needing. Yesterday I hit arms hard so today I did cardio and legs and tomorrow will be light cardio. But more importantly, I’ve been good about the gym, my diet has been way better the past week and I feel great!

Tonight I made a Quinoa Salad from Yoga Journal that I found on pinterest but, as always, made some changes– I didn’t use any salt and only used about half the olive oil (plus the things with ** and the steps to make it are slightly changed).

You’ll need: 1 cup quinoa
2 garlic cloves**
1 large shallot, finely diced
1 jalapeño, seeded and finely diced
Juice from 1 lime**
1/4 cup extra-virgin olive oil**
1 medium-large red pepper,  finely diced
1 cucumber, chopped
1/2 cup roughly chopped fresh cilantro
2 to 3 ripe avocados, sliced

1. Bring a large pot of water to a boil and add the quinoa to the boiling water and cook until tender, 12 to 15 minutes. Place aside to let cool

2. Put the garlic, shallot, jalapeño, and lime juice in a small bowl. Stir together and let sit while you prepare the next step. Add 1/4 cup of the oil (basically enough to cover the veggies) and whisk to combine.

3. Mix quinoa, red pepper, cucumber, and chopped cilantro in a medium bowl. Pour in the vinaigrette mix and stir all together.

**I had made that earlier in the day so put it in the fridge, you can also serve immediately with the following step:

4. Slice avocados and place on serving dish/plate, cover with salad mix, and garnish with fresh cilantro– I think you could easily get away with 2 avocados. I’ve used about 1/3 to 1/2 avocado per serving.

Quinoa SaladI served it with Chicken that I cooked stove top in coconut oil, cilantro, shallot (any onion would do, I just had some left over), and pepper. Hubby and I both loved it with the chicken but it could easily be a vegetarian meal on it’s own. It’s def. something I’ll be making again.

As for leg workout…

  • 20 walking lunges/leg
  • 20 squats with heavy ball throw (squat down, as you come up throw a weighted ball up, catch and immediately drop into the next squat)
  • 15 step-ups/leg
  • 20 deadlifts
  • 20 sumo squats
  • 20 calf-raises

I did 3 sets of each of those (so 2 super-sets) and then 35 min cardio. In between I tried working in kicks on the heavy bag but, I’m still getting sharp pain in my ankle with those and running so when I get back to the states I’m afraid it’s back to the doctor.

Lunges, Lunges, Lunges and Dessert

4 Dec

Hi all, at Starbucks again 🙂

I’ve been getting better at getting my workouts in now that we’re at our own house. Even found the gym closest to us so I really have no excuses. My ankle’s still been bothering me so cardio hasn’t been what is should be but I’ve been sticking with the exercise bike (the normal one, not recumbent).

Yesterday I went with hubby and did 15 min on the bike and then used the BOSU for legs so I could get ankle stability in there. If you haven’t tried BOSU, and are looking for something new, give it a shot. In my opinion it’s incredibly versatile- anything from push-ups to squats and everything in between.

  • 20 step lunges/leg (if you haven’t used the ball, start with both feet on the ground and then the foot you step with goes up on the middle of the BOSU)
  • 20 calf raises
  • 20 BOSU squats (flip the BOSU so the blue side is down and step onto the black, legs about hip width for best balance)
  • 20 leg raises in Roman Chair “machine”
  • 20 incline sit-ups with weight*3 sets of all but because of my foot I did a reverse pyramid structure with everything other than the abs so 20 reps, 15, 12

Other than that I have been getting back into cooking and here there’s so much fresh fish that it’s pretty easy. The biggest challenge has been meshing hubby’s eating habits with mine but I think so far it’s been working well. I think part of it is I need to learn I don’t have to eat it just because it’s there. There’s nothing wrong with rice or bread but going from barely eating it to always having it in the house was a change… it is brown rice and whole grain though 🙂 And we keep finding new gluten free things at the commissary I want to try just so I know if it’s any good… that hasn’t helped. We’re getting there though and sometimes I forget balance is important so, I think it’s been good.

We’re having a Christmas party in a couple weeks so we’ve been trying some recipes for that which has been fun. One that went over particularly well and isn’t that bad (other than being high in fat) is a lemon cheesecake ball from Annie’s Eats:

8 oz cream cheese

2.5 tbs sugar

zest from a lemon

juice from half a lemon

gluten free graham crackers crumbled

Combine cream cheese and sugar until smooth, then mix in lemon and zest. Transfer to plastic wrap (or a ziplock if wrap is nowhere to be found…) and form into a ball. Place in fridge for at least 3 hours (or freezer for 1).

Once set, top with cookie crumbs and serve with apple:Image