June 03

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):

arms

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

-Upright row

-Burpees

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

183667_10151609622774801_1790361034_n1 frozen banana

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!

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