Get Your Shoulder Workout On.

Today was a "long" run day for me...aka three miles.  I actually decided to just go 3.1 miles to complete a 5k.  Usually on a Sunday I would do some lifting as well but I decided to just go for my run around the neighborhood, come home, do some ab work and roll out with my foam roller.  

So let's just pretend that I lifted today and I decided to workout my upper body, specifically my shoulders. There aren't many upper body exercises you can complete without the strength and range of motion of your shoulder muscles.  The rotator cuff is comprised of four small muscles which work in conjunction with the deltoid.  The deltoid encapsulates the shoulder joint and with the rotator cuff,  they work together to stabilize the shoulder joint. 

There are many ways to strengthen these muscles groups so I have picked out a few of my favorites.  I have learned that it's just as, if not more effective for me to work with a lower weight and do more repetitions than trying to lift as heavy as I can.  The deltoids and rotator cuff muscles are small so the motions you use in these exercises will feel a bit more difficult even if you aren't using very much weight.  

I have to always preface my photos because I feel like a doofus taking them...well, having my mom take them of me.  I want to look cool and like I've said before smiling is so not cool in fitness photos.  So instead of smiling I tend to just smirk or look blindly into the camera and they come off looking rather ridiculous.  So just focus on the exercises and not so much on the dork performing them.

Shoulder Press (Military Press)
**See, Military presses aren't as fun as I make them look so don't let me be deceiving.  
Start with your elbows at 90 degrees at about ear level and press them straight up from the starting point.  Lower back down to your ears and repeat.  With all of these exercises, take your time and just get in a good rhythm.  You always want to be in control of the weight and not feel like the weight is controlling you. 




Lateral Raise
Start with the weights at your side with your palms facing in.  With straight arms or a slight bend in them, raise the dumbbells so they are parallel with the ground.  Your palms should be facing the ground at the top of your exercise.  Lower both dumbbells back down to their starting point and repeat. 



Front Raise
Start with the dumbbells in front of you facing your body just like you did for the lateral raise.  With straight arms, raise both dumbbells until they are parallel with the ground.  Just like the lateral raise, your palms should be facing down when you're at the top of your exercise.  Lower both dumbbells back down to their starting point and repeat. 







External Rotators

This exercise you will be seated on a bench or I suppose you could sit on the ground too.  Start with the dumbbell in your left hand and bend your left knee so your foot is flat on the bench or ground.  Using your knee as a stabilizer, start with your elbow at a 90 degree angle on the inside of your knee with your palm facing down. From there you are just going to raise the dumbbell so that your forearm is facing towards the ceiling.  Your elbow should stay at a 90 degree angle the entire time.  Lower back down to the starting point and repeat.  This is a difficult motion for your rotator cuff so use something light and do more reps. 

A good workout for your shoulders would be:
Military Press: 3 set of 15 repetitions 
+
External Rotators: 3 sets of 25 repetitions

Lateral Raises: 3 sets of 25 repetitions 
+
Front Raises: 3 sets of 25 repetitions

I realize I'm repeating myself when I say use a lighter weight for higher rep workouts.  You can always decrease your reps and pick a heavier weight too.  Take a little bit longer rest in between sets if you're going to use heavier dumbbells. 

After this workout, you'll have shoulders like boulders as my friend would say.  Have fun and remember to keep good form, good posture and always breathe while lifting.  Feel free to add in some cardio and stretching to get a well rounded workout in.  Have fun having hurt so good shoulders! 
 
 
 
 

Tuna Salad Time.

I had dinner at my mom's house a couple nights ago.  I usually do at least once a week since we have the guilty pleasure of watching The Bachelorette.  For the record, there is not a show that goes by that we don't contemplate the reason we watch the show since it is nothing short of ridiculous.  I guess the main reason we do is it gives us time together and something to laugh about.

It was one of the 90 degree days that I went over there and my mom decided to make something light and delicious...tuna salad on a bed of spinach.  I really enjoyed my meal and yesterday I decided to make a batch of my own.  I would like to the share the recipe in hopes that you too can eat something light and healthy on days where the oven and stove just aren't an option. I should preface this recipe by saying that when I made it, I didn't measure out anything.  I just kind of guessed on how much to put in so the portions I have in the recipe are just a guideline that you can follow if you'd like.  If you like one veggie more than the other feel free to add more or remove an ingredient if you don't like it at all.

Veggie Tuna Salad
1 c. cucumbers, chopped
1 c. zucchini, chopped
1 c. celery, chopped
1/2 c. red onion, chopped
2 cans tuna, drained...I used Trader Joe's brand tuna
1 handful of parsley leaves, chopped
1/4 c. parmesan cheese...or any other cheese you like
1/2 c. veganese (I used this instead of mayo but you can use whatever you'd like.  You can also substitute avocado for the mayo as well)
salt and pepper to taste

**Other optional ingredients: chopped tomato, brown rice macaroni noodles or any other veggie or spices you enjoy.

Mix all the ingredients together and serve over spinach or any other lettuce you enjoy.   Feel free to add in a couple hours of mindless reality television while you enjoy this easy and delicious recipe.

4th of July Tidbits.

Somehow this entry from the 4th of July got erased so disregard if you've already read it. :)
It's time for fireworks and parades and relaxing with family and friends this week.  I love this time of year.  I love getting up early to head over to my mom and step dad's condo for a traditional breakfast...piggies in a blanket (sausage link wrapped in a croissant),eggs, fruit and coffee.  I love finding our spot on the sidewalk to catch tootsie rolls and watch the Daley Debutantes march on by.  I used to be a little baton twirler after all.  Hard to believe me going from wearing pink leotards, make-up and tiaras to baller shorts and high tops. 

Last year it was hot as blazes out.  Everyone was overheated and uncomfortable to the point where it was almost dangerous to be outside for any prolonged period of time.  I'm thinking we will have a milder 4th this year but it's still important to stay hydrated and take care of yourself. 

So I came up with some ideas to help my family and I stay cool and comfortable and healthy.

1. Wear sunscreen.  I can't tell you how many times clients tell me how pale I am or how they need to wear sunglasses to the gym because my legs are so bright.  I've come to the point in my life where I've accepted the fact that I'm very fair skinned.  I would get burnt to a crisp often when I was younger and now I feel like I'm more aware of the potential risks of getting so burnt over and over again.  I want to protect my skin even if it means I'll look extremely pale in the middle of summer or get made fun of for it.  I also suggest using a daily moisturizer that has an SPF in it so your face is always protected even on those partly cloudy days.

2. Bring water bottles.  You can never have too much water.  I try to drink at least 100 ounces per day because of my activity level.   That doesn't change when I'm standing at a parade in the sun.  Last year a couple people in my family had some trouble with dehydration and heat exhaustion...now I know it's not going to be nearly as hot this year as it was last year but dehydration can happen no matter what the temperature is if you aren't consuming enough water.  A small cooler full of ice and H2O is always handy. 

3. Make some 4th of July inspired juices.   Some juice ideas for the day would be a lemonade inspired drink.  Peel and juice a bag of lemons, add your favorite berries or other fruit (I'm a big fan of the raspberries and strawberries)...you will probably need a few cartons depending on the size of your party.  Mix in some plain old seltzer water and possibly some stevia or even an apple to sweeten it up a bit.  Then just add some ice and there you have a great, refreshing juice that is freshly squeezed. 

Another juice idea would go more of a tropical route...pineapple and mango mixed in with some berries is always a safe and delicious choice.  You can always add a few cucumbers for a fresh taste that makes a lot of juice.  You wouldn't even be able to taste it but it will give you some volume and mix well with the fruits.

4. Wear light clothing and a hat. Protect your face with a hat or visor.  Dark colors on a warm day will only make you more attractive to the sun.  White shirts and tanks with red or blue accents is always a safe choice.

5.  Get your workout in before the festivities. I always like to get a good workout in on days I know will be filled with food.  I feel great starting my holiday off with a butt kicking.  Even if it's a quick run or an hour at the gym...You'll feel much better eating that grilled cheeseburger if you burned 500 calories a few hours before.

Hopefully these tips will help you have an even more enjoyable holiday.  My last tip is to go see some fireworks and enjoy the company of your family and friends.  Happy 4th everyone!

A Change of Pace...

Recently I decided I wanted to do something a little different with my workouts.  Every once in a while, I'll think about my routine and what I like about it and what I could change to make it better or more effective.  I've always really liked to resistance train and workout with my trainers.  I also enjoy boxing and kickboxing and try to do that two to three times a week.  The one part of my routine that I've decided I want to work on is the type of cardio I am doing.

I have always been the type that would rather run sprints at a high intensity for a shorter amount of time than run long distances.  So I've decided to welcome more interval training into my life.  I've also decided that I want to try doing some of these runs outside.  I've always been the treadmill type but I think it would be nice to at least be able to tolerate outdoor running when the weather is cooperating.

High Intensity Interval Training or HIIT training has many benefits.  Like I said before, the duration of your workout doesn't have to be as long when your intensity is high.  Everyone has 15-30 minutes in a day to get a quick and effective workout in.

This method of cardio helps build your endurance.  It conditions your heart to be able to recover quickly.  The way to know if you're able to endure more is to evaluate yourself after a high intensity interval.  How fast does your heart rate come down after a burst of speed?  How long does it take you to be able to feel ready to run another sprint?  These are good questions to ask yourself during your workout.  You should progress pretty quickly with consistency and effort.

You can do intervals anywhere.  Running outside or on a treadmill, using the stairmill, the bike or the row machine, are all options.  Cross training is always a great way to add variety and fun into your workouts. The less bored you feel while doing cardio, the better chance you'll have of sticking to it long term.

So here are some example workouts that I've done that I've found to be very effective...tiring but quick and challenging.

1. Tabatas.  Tabatas are 30 second intervals in sets of eight, each lasting four minutes.  There are a couple different ways to do them based on your fitness level.  Since each tabata is only four minutes long, I'll typically take a minute break in between and do four or five tabatas total.
Beginner: 10 seconds work, 20 seconds rest x8
Novice: 15 seconds work, 15 seconds rest x8
Advanced: 20 seconds work, 10 seconds rest x8
Side note:  you are responsible for choosing speeds that work for you.  Your work pace should obviously be very challenging and your rest is your down time until the next interval.  You can sprint and jog, jog and walk or speed walk and slow walk depending on how conditioned you are.

2. Shorter Distance Sprint and Jog: 1 minute work, 1 minute rest x5 followed by 30 seconds work, 30 seconds rest x10.  This will put you at a 20 minute workout not counting your warm up or cool down.

3. Longer Distance Run and Jog: 90 seconds work, 60 seconds rest x10.  Your work rate should be a pace that you could only hold for around three minutes.

These are just a few ideas that I've done and enjoyed.  If you're just starting out, I recommend shorter bursts of speed followed by longer rest periods and gradually work yourself into have the same rest time as your work time.  You know your body better than anyone so it's important to push yourself within your limits and make sure when your workout is finished, you are very tired.  

The Rate of Perceived Exertion (RPE) is the probably the best way to evaluate your workout since it's all based on each individual.  It is a scale from 1-10 where one would be sitting on the couch and 10 would be your absolute max effort.  When you are done with your interval workout, you should be around a 7 or an 8.

So get out there and start running or walking or climbing.  Tomorrow starts the first week of my 30 day challenge of getting myself to run outside.  I'm going to start off with a short amount of time and work myself up to a longer cardio session using these great interval ideas.

Happy cardio ya'll!

Soup in the Summer...I think so.

Though I know the weather has been getting warmer and the thought of turning on the oven or having the crock pot on all day is not very appetizing but I wanted to share a family favorite soup recipe.  It's pretty light, delicious and makes a very generous portion to eat for the week and be able to freeze some for later as well.
 
Stuffed Pepper Soup
1 lb. ground beef
1 c. uncooked quinoa
28 oz. tomato sauce
28 oz. diced tomatoes
2 peppers (any color...I used yellow and red), cut into chunks
1 yellow squash or zucchini, cut up in chunks
28 oz. water
1 serving vegetable or beef bouillon
Salt and Pepper to taste
 
1. Brown ground beef and rinse before putting into the crock pot. Rinse the quinoa as well.
2. Clean and cut up veggies.
3. Put all ingredients into crock pot.  I always see how thick the soup is at the end and add more water if it's too thick.
4. Cook on low for 4-6 hours or until quinoa is fully cooked.

My mom makes this soup year round and I always really enjoy it.  We also have a small salad with veggies, nuts and a little cheese sprinkled on top and every once in a while some hearty bread to dip in it.

I hope you like it as much as I do. Happy cooking!