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Archives for February 2017

Real Women Do Chest Day!

February 26, 2017

 

Real women work chest!  Today we’ve got an awesome chest workout.  And thanks to Mel, you can bring this workout with you to get the best workout at your gym!

 

More muscle means more calories burning!  For 2 days your body will work to repair the muscle from all that lifting.

So let’s get started!

 

The traditional bench press:

 

You want to make sure you’ve got a spot if you are not going to use your safety rails.

Always shoot for 4 sets of 8-10 reps.  Struggling for the last two reps will build that lean muscle.

Mel gives you a good look at how far the bar should come down.  Start with lighter weight and gradually add more as your sets increase.

On to the decline chest press:

Now this really works that lower chest.  It’s so hard to find movements that work the lower chest.

Again, you want to lift as heavy as you can for 8-10 reps.  I can’t lift as much as I can when I chest press on a flat surface.  Try a lower weight and gradually work up if you’ve never tried this movement before.  Always do 4 sets.

The next movement is on the sitting chest press machine:

This has two different hand grips so you can do two sets with each grip.

Shoot for 8-10 reps and be sure it’s heavy enough to struggle pushing for the last two reps.  Always do 4 sets.

Next we move on to the Pec-Deck Machine:

When you don’t grip the handles completely and try to touch your wrists together as shown below, you really feel it in those pectoral muscles!

Shoot for 8-10 reps and always do 4 sets.

Next we’ve got a fun movement.  This machine is not meant for chest, but you can definitely get a good workout for your chest if you’re a little creative.

This machine is the assisted pull-up machine.  But you can up the weight, and do standing diamond push-ups on it.

The first time I tried this I was so sore for a few days afterwards.

This can also work the lower part of the chest.  I really do love these.  Shoot for 8-10 reps and always do 4 sets.

And now, the best exercise for last.  It literally turns on beast mode!

Standing cable flyes!

Make sure you lower the cable reels about halfway down the poles to make them shoulder high.  Stand with one foot in front of the other to root yourself.  Then begin those flyes!

Shoot for 8-10 reps and always do 4 sets.

This is an excellent chest day workout!  We were able to do this workout from 5:30 AM to 6:15 AM.  Literally, 45 minutes.  All those movements in only 45 minutes.  That is only 3% of your day!

Thanks to Melanie for being such a good sport and modeling all these chest moves!

Feel free to comment questions or share using the social media icons below!

Happy Chest Day!

Leave a Comment Filed Under: Chest

Holy Protein! Fast, Easy and Low Calorie?!

February 12, 2017

How do you get creative with breakfast while making sure it’s high protein and low calorie?  Oh, and you’re tired of eggs?  Short on time too?  Not a problem!

All you need are three ingredients!  And a spoon of course 🙂

High Protein Yogurt!

INGREDIENTS:

  • 1/2 cup of light vanilla Greek yogurt (you can use plain for less calories, but its a little more tart)
  • 1 scoop of chocolate whey protein isolate
  • 1 Tbsp of PB2 (or you can use regular peanut butter for extra fat calories)

DIRECTIONS:

  1. Scoop 1/2 cup yogurt into a bowl.
  2. Sprinkle about 1/2 of your whey protein scoop into your yogurt.  Mix until smooth.  Add next 1/2 and mix until smooth.
  3. Once smooth, mix PB2 in yogurt until smooth.

NUTRITION FACTS:

  • Total Calories: 187.5
  • Total Protein: 34.5 g
  • Total Carbohydrates:  9 g
  • Total Fat: 0.75 g

Now that is a lean breakfast!  It’s very light while you’re eating it, but after about 5 minutes, you feel FULL.  That is all 34.5 g of protein sticking to those ribs!

If you’re lifting, this is a great way to get extra protein in for muscle building without having to drink it all the time.  Anyone who uses protein supplements will tell you, I AM OVER DRINKING PROTEIN.  Also note- the photo includes steel cut oats sprinkled on top for a little crunch and extra carb.

You can also freeze this mixture to make a frozen yogurt!

I hope this recipe has been helpful.  Feel free to post questions in the comment section or share using the social media icons below!

Leave a Comment Filed Under: Breakfast, Snacks

Welcome!

AvatarI’m Tamar, a registered dietitian living in Alabama, fascinated by food, fitness, and travel. My goal for this blog is to help people learn more about how to live a long, healthy, and peaceful life to the fullest. Read More…

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