Motivation Monday: Sculpt Muscle
A friend of mine made a reference to my blog in casual conversation but couldn’t remember the name of the blog. “Its something like ‘Lady Muscle’, right?” Hahaha! I couldn’t help but burst into laughter! Yea, Lady Muscle. That’s it.
Even though his guess was a bit off, he got the notion of it I think. One of the BEST things I’ve learned in the last few months is to not be afraid of lifting weights. Sure, I’ve messed around with high-rep strength training with teeny little 2lb weights in the past but it never really did much for me. I tried Barre classes that incorporated small weights too but wasn’t seeing any change. When I started Nicole‘s bootcamp last fall, I quickly learned that lifting with the boys would not make me look like, well, a boy. I’ve been so pleased with the results visually (hello, abs!) but even more so, I love the challenge lifting brings to my workouts. For the longest time, I was a cardio bunny – running almost everyday either outside or on the treadmill. Cardio is great but if its the only thing I do, I get the dreaded “skinny fat” look: losing lbs but having no tone or definition. Boring! Now I’m capable of things I never even thought I could do: 7 chin-ups without assistance? YEP!
One of my favorite workout days is arms/shoulders. Here’s the routine I did yesterday (adapted from muscle group routines from bodybuilding.com):
Superset 1: 3 sets, 12-15 reps each
-Lying tricep press
-Dumbbell bicep curl
Superset 2: 3 sets, 10-12 reps each
-Plank tricep extensions
-Incline dumbbell bicep curl
Superset 3: 3 sets, 12-15 reps each
-Dips (picture shown)
-Plate bicep curl (use a 25lb plate, hold in front and curl up in small movements)
Superset 4: 3 sets, 12-15reps
-Arnold shoulder press
-Weighted Russian Twist
Superset 5: 3 sets, 12-15 reps
Triset 6: 3 sets, 12-15reps
-Side lateral raise
-Double kettlebell windmill
-Bent over rear Delt raise
Post workout reward: Cinnamon Swirl Protein Shake!
Got this recipe from the ladies at Tone It Up
1 scoop Organic Brown Rice Protein Powder (Perfect Fit!)
1 cup unsweetened vanilla (or plain) almond milk
1 T ground flaxseed
2 t cinnamon
2 ice cubes
Put all ingredients in blender and blend. YUM! The frozen banana makes it more like a milkshake and it really tastes like cinnamon rolls. Enjoy!