weight lifting

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!

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:

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

Tighten That Core!

September 24, 2015

Yesterday Kendra and I designated our entire workout to core alone! This workout will give you 4 movements you can do at your gym to get a serious abdominal workout.

Let’s start with rope crunches on the cable machine.

Grab some knee pads and the rope attachment for the cable machine. For the first set, you may not want to add weight so you can get the proper movement down.

You’ll start with your head between the rope and fists by your ears. As you pull down into the curl position, you want your hands and arms to stay in the same spot (by your ears). Your core needs to be doing all the work, not your arms.

You want to pull with your core all the way to the floor. The more rounded your back is, the more you target your lower abs. If your back is arched, you may only hit the top part of your abs.

You’ll want to continue this motion for 15-20 reps and do 4 sets. If you don’t feel the burning in your abs past rep 10, you should up your weight.

Next we’ll do the cable side bends to target your obliques.

Make sure you are standing straight up with one arm behind your head or on your hip for balance. This is another movement you want to be very careful with so you DO NOT use your arms to pull. You want to use those obliques.

So stand up straight and begin to lean away from the cable machine.

Keep feet together and legs straight. Keep the core tight and the movements controlled. The slower you move, the more it will work the muscle.

Shoot for 15-20 reps and do 4 sets. If you don’t feel the burn after rep 10, up your weight.

On to decline weighted sit ups!

If a regular sit up is boring to you or you want more of a challenge, do that sit up on a decline bench. And if you’re feeling even more adventurous, grab a plate to keep on your chest! We used a 10 pound plate here.

Once you feel secure on your bench, begin your set.

Lift yourself all the way up while keeping that plate tight against your chest. The slower the movement, the more you work the muscle. Shoot for 15 reps and do 4 sets.

And last but not least… The trusty ole plank!

During a plank, you want to keep everything tight and squeeze. Feet should be together and your back should never be arched. Do it in front of a mirror if you need to check your form. You can feel this in your core, shoulders, and legs. What you want to do is hold this plank position tightly for 30 seconds and then relax. Do this 4 times.

These are just a few of my favorite core exercises you can do on your next day at the gym. They are movements that can continue to challenge you. Whether its adding more weight, or holding that plank for a longer period of time.

I hope this core workout has been helpful! Please share using the social media icons below!

Baby Got Back! Back Workout for Beginners!

July 31, 2015

It is summer time!! And one thing we ladies want is to be able to wear those backless and strapless summer tops with confidence! But how do you get started forming those back muscles? Well here is a great step-by-step guide you can use to get started.

My gorgeous gym partner and fellow dietitian Kendra is going to be our fitness model and show us some basic back movements.

First we will start with the seated row machine. Notice how straight Kendra’s back is and how her legs are slightly bent. This is the form you want to continue through your set.

Now as she pulls the handles in, notice how she brings them as far in as she can while continuing to keep her back straight and knees slightly bent. You will want to continue this movement doing about 15-20 reps at a low weight until you are comfortable with the movements. Once you are comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

The next exercise we will look at is the one-arm dumbbell row. You may want to attempt the movement without weight first to ensure proper form. Notice again how Kendra is keeping her back straight and using one knee on the bench for support. She is looking forward to assure good oxygen flow as she begins her set.

Then she will bring the dumbbell up keeping her elbow pointing backwards (not outwards) while she continues to keep her back straight. Continue to do this movement for 15-20 reps with light weight until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets (each side).

Next we will look at the bent over barbell row. Again Kendra has excellent form keeping her chest up, feet together, and arms about shoulder width apart. Her chin is up to assure good oxygen flow.

As she begins her first rep, notice how she pulls the barbell into her bellybutton, continues to keep her chin up, her feet together, and her elbows facing backwards (not outwards). Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

And the final back exercise is the low back extension. This is definitely something that should be attempted without weight first as shown below.

Pay close attention to Kendra’s form here. She has her arms crossed, body at a diagonal, and chin up. You may need to adjust the equipment so the pads are comfortable right on the hip bones. If you are unsure how to do this, just ask a gym staff member or someone nearby.

Once you are ready to begin, bend over as far as you can and slowly come back up to the position above. If you squeeze your backside as you come back up, this can work those glute (gluteus maximus) muscles also.

If you are comfortable with the movements, you can add weight by holding a weighted plate. Make sure the plate is secure within your arms and tight against your chest.

Once you are ready to begin, just bend all the way forward as Kendra is doing below.

Continue to do this movement for 15-20 reps with light weight (or no weight) until you are comfortable with the movement. Once comfortable, begin to increase your weight and drop your reps (10-12). Always shoot for 4 sets.

This concludes the beginner back workout! Many thanks to Kendra for sharing her excellent form! If you have any questions, please leave them in the comments below. If you know anyone that could benefit from this workout, please share it by using the social media icons below!