Today was the day for me to finally run my 10k. I must say it was a strange experience to run a race that I actually trained for. Usually I just wake up and run it and then I'm sore for the next week because I shocked my body and it got mad at me. It was a good feeling to actually feel prepared. I was able to set some expectations for myself on how I wanted to do based on how my training leading up to it went.
I think goal setting is essential for success. I have learned a lot about myself just by deciding to try running outside for 30 days. Obviously I didn't run everyday but I averaged about three days a week. I would have never been able to run what I did today at the pace that I did without that initial goal in mind and the execution of my plan. I found that my weekly goals were just as important in my success as signing up for the race itself. I really don't mind running after all, I would've never thought that. I learned to give things a try more than once (the only thing I admittedly will never try again is hot yoga) and allow my body to get used to it before I give up and quit. My body learned to endure through the hot and the cold, the long and the short distances. I'm glad it is over but the journey to the finish line paid off and I'm proud of myself.
Here are some things I want you think about...
Think about your workout routine. Do you feel like you get everything out of it that you want to? Is it fun or over time do you get bored with it? Do you set small goals for yourself or do you find yourself always just after a large long term goal?
I ask you these questions because sometimes I feel like people go through the motions. They show up at the gym and think that's enough. If you are going to invest your time at the gym, it's important to know what you want out of it and work hard towards obtaining that. You should be feel like you got what you wanted out of your workout. I find that even though I don't sweat as much during a tough yoga class, stretching and flexibility for me is a different kind of hard. I have a goal in mind for each workout. For yoga, at the end of class I want to feel more flexible, relaxed and refreshed. It's important to have those thoughts in my mind otherwise I would think I didn't do enough. In reality, flexibility is just as important for my body as getting my heart rate up.
If you're bored at the gym, try something new. You never know if you like something if you never give it a try. We are creatures of habit and sometimes become content with what we are doing because it's easy and familiar. Last week I tried a barre class. I thought I would need a tutu and we would be working on stretching and plies and a lot of ballet inspired moves. I was completely surprised at how much I liked class and how many ballet moves we didn't do. My abdominals were contracted almost the entire class. My muscles were worked in a completely different way than I would normally work them but the burn was the same, if not more intense than it usually is. I was apprehensive to try it and so happy I did in the end. It's another thing to add to my list of activities I want to incorporate into my weekly schedule now and all it took was for me to take a step outside my comfort zone.
Small goals and small successes are the stepping stones to getting to your ultimate goal. Whether it be losing a pound a week or being able to run for fifteen minutes straight, it doesn't matter as long as you always have something to work towards. Those small goals will help you get to your 30 pound weight loss goal or your half marathon. I like to feel some sort of success every week and I think everyone should. It gives you the push to keep on keeping on.
So this week take a good look at what you're doing and set a goal for yourself. Try something new. Allow yourself to find success somehow on a small scale. Embrace your body and listen to it. You only get one after all.
Sunday, October 27, 2013
Sunday, October 20, 2013
Finding Ways to Control My Sugar Cravings.
One of the questions I typically ask clients when I'm getting to know them is what is your biggest downfall when it comes to eating? For some (or maybe I should say most) people, it comes down to portion sizes and lack of will power. I like to eat and I know that if I wasn't aware of the effects it could have on my body, I could eat a lot of not-so-good food in large quantities without even thinking about it.
Over the years, I have learned a lot about nutrition and diet and for the most part I do a really good job eating right and fueling my body properly. I have said from day one though that I'm far from perfect and I have my days where my eating habits are not the greatest. Luckily, I work out enough to carry me through those subpar days and I can feel guilt free and resume my healthy eating habits the next morning.
The reason this topic popped into my head was because we all have that one food group that tempts us the most. For some it's carbs...breads, pastas, chips, you name it. For me, it's my sweet tooth that gets the best of me sometimes. So I have found a couple of healthy recipes that have helped me curb my sugar cravings. It gives me that sweet taste I feel like I need without all the sugar and processed ingredients. I personally have found that if I don't completely cut it out of my diet, I'm less likely to binge on it some other time.
All in all, find what works for you to help you reduce your cravings even if it is simply substituting your favorite snack for a healthier one with ingredients you enjoy but are also better for you.
Peanut Butter & Chocolate Banana Cookies
The other idea I came across not too long ago was Kefir popsicles. I have talked about Kefir in one of my previous entries and here's a little review of what it is in case you don't remember. Kefir is a fermented probiotic milk product similar to yogurt but not quite as thick. Probiotics are beneficial in helping with GI functions as well as pushing the bad bacteria out of the small intestines during the digestive process.
All you really need for kefir popsicles is a plastic popsicle tray with usually six compartments to fill and then stick in the freezer. You could also just use an ice cube tray and it would work just fine. Pick the Kefir of your choice and also a frozen fruit that would complement it well. I think one of my favorites is strawberry kefir with chunks of strawberries in it. Mix the kefir and fruit, fill the tray up and pop it in the freezer and boom, you've got yourself a frozen treat with not only less sugar but also many more health benefits for your body.
It is not hard to find healthy alternatives, you just have to make sure you are prepared. It is much easier to not be tempted when you know you have another treat that will be just as satisfying. Make good choices this week and try to be creative with healthy foods. If eating gets boring that's when we turn to bad choices. Don't let cravings distract you from your goals. Consider them a speed bump along your nutritional journey and find ways to get over these bumps with healthy ideas to fall back on like I have. Happy eating everyone.
Over the years, I have learned a lot about nutrition and diet and for the most part I do a really good job eating right and fueling my body properly. I have said from day one though that I'm far from perfect and I have my days where my eating habits are not the greatest. Luckily, I work out enough to carry me through those subpar days and I can feel guilt free and resume my healthy eating habits the next morning.
The reason this topic popped into my head was because we all have that one food group that tempts us the most. For some it's carbs...breads, pastas, chips, you name it. For me, it's my sweet tooth that gets the best of me sometimes. So I have found a couple of healthy recipes that have helped me curb my sugar cravings. It gives me that sweet taste I feel like I need without all the sugar and processed ingredients. I personally have found that if I don't completely cut it out of my diet, I'm less likely to binge on it some other time.
All in all, find what works for you to help you reduce your cravings even if it is simply substituting your favorite snack for a healthier one with ingredients you enjoy but are also better for you.
Peanut Butter & Chocolate Banana Cookies
- 3 bananas
- 2 cups old-fashioned oats
- 1/4 cup creamy peanut butter
- 1/4 cup unsweetened cocoa powder
- 1/3 cup unsweetened applesauce
- 1 tsp. vanilla extract
- Dash of cinnamon (optional)
The other idea I came across not too long ago was Kefir popsicles. I have talked about Kefir in one of my previous entries and here's a little review of what it is in case you don't remember. Kefir is a fermented probiotic milk product similar to yogurt but not quite as thick. Probiotics are beneficial in helping with GI functions as well as pushing the bad bacteria out of the small intestines during the digestive process.
All you really need for kefir popsicles is a plastic popsicle tray with usually six compartments to fill and then stick in the freezer. You could also just use an ice cube tray and it would work just fine. Pick the Kefir of your choice and also a frozen fruit that would complement it well. I think one of my favorites is strawberry kefir with chunks of strawberries in it. Mix the kefir and fruit, fill the tray up and pop it in the freezer and boom, you've got yourself a frozen treat with not only less sugar but also many more health benefits for your body.
It is not hard to find healthy alternatives, you just have to make sure you are prepared. It is much easier to not be tempted when you know you have another treat that will be just as satisfying. Make good choices this week and try to be creative with healthy foods. If eating gets boring that's when we turn to bad choices. Don't let cravings distract you from your goals. Consider them a speed bump along your nutritional journey and find ways to get over these bumps with healthy ideas to fall back on like I have. Happy eating everyone.
Sunday, October 13, 2013
Time to Slow Life Down and Stretch.
When it comes to exercise, I have always been open to trying new things and switching my workout up depending on what I think my body needs or the goals that I want to accomplish. Back in July, I decided I wanted to give running outdoors a try. Well, I am happy to report that outdoor running has become something I really enjoy...most days at least. I used to be a treadmill runner and now I find it much more difficult and quite frankly, just plain boring. I can honestly say I am surprised that I stuck with my training and I'm all signed up for a 10k in a couple weeks that I will be completely prepared for. I would've never come to this conclusion if I didn't give something I thought I would absolutely hate a chance.
Cat: Start in a four point kneeling position with hands shoulder width apart and stacked below your shoulders and knees hip width apart stacked below your hips. As you exhale, arch your back and drop your chin toward your chest.
Downward dog: this pose will stretch and strengthen the back and hamstrings and help improve circulation. Laying on your stomach, you are going to curl your toes under and raise your hips. Think about trying to push the crown of your head towards the mat, relax the neck and shoulders and lengthen the back. You can also pedal your heels to feel a good calf stretch as well.
Take the time this week to think of something you've always wanted to try but never did for one reason or another and just do it. Give it a go and you may find that you really like it. It takes thirty days to make or break a habit so give it a fighting chance. I've learned that sometimes it takes a couple classes or tries before you get comfortable with the unfamiliar. Allow your body to adapt to it and get used to it before you give up. Who knows you may be running 10Ks and be able to touch your toes if you give it all you got.
The reason I am bringing this back up is because I have decided to give another form of exercise a try...again. A while back, I tried out a yoga class. It was okay and I tolerated it but I never felt like I was getting a good workout from it. Most of the time, I'm completely wiped out and sweaty after a workout. I think because of my athletic background, I've always been a high intensity exerciser. It is hard for me to turn off my thoughts and take the time to let my body rest, stretch and recover.
Well I have come to the realization that rest is just as important sometimes as working out. That's where yoga has come back in. It is a time I can deload, let go of my thoughts and just enjoy the quiet for an hour. It also allows me to get in the stretching my body desperately needs. It compliments my workout regimen perfectly and I plan on incorporating it in my weekly routine once or twice a week. It will help my running, eliminate some of my soreness because my muscles will be more flexible and can endure more and it will also increase my balance. I am excited to have found another new thing to try and yet another goal to work towards.
Here are a few basic poses I have found beneficial to me.
Cat/Cow: these are great back stretching exercises.
Cat: Start in a four point kneeling position with hands shoulder width apart and stacked below your shoulders and knees hip width apart stacked below your hips. As you exhale, arch your back and drop your chin toward your chest. 
Cow: You will switch back and forth between cat and cow. After the exhale of cat pose, you will inhale into cow pose. Hollow out your back, keep your abdominals contracted but your core should lower towards the ground a bit as you hollow out your back. Raise your head to look up. Continue the cycle of cat and cow in line with your breath.
Child's pose: this is another stretch for the back. It allows you to relax and stretch the lumbar spine. Knees should be at the edges of your mat with your big toes touching. Sit back onto your heels and stretch your hands out in front of you. You can also move your hands to one side to include a side stretch.
Downward dog: this pose will stretch and strengthen the back and hamstrings and help improve circulation. Laying on your stomach, you are going to curl your toes under and raise your hips. Think about trying to push the crown of your head towards the mat, relax the neck and shoulders and lengthen the back. You can also pedal your heels to feel a good calf stretch as well.
Low lunge: this will stretch hips, quads and hamstrings as well as strengthen these muscle groups. Start in a lunge position and drop your back knee to the mat. Bring your hands up above your head , breathe and hold the stretch.
Take the time this week to think of something you've always wanted to try but never did for one reason or another and just do it. Give it a go and you may find that you really like it. It takes thirty days to make or break a habit so give it a fighting chance. I've learned that sometimes it takes a couple classes or tries before you get comfortable with the unfamiliar. Allow your body to adapt to it and get used to it before you give up. Who knows you may be running 10Ks and be able to touch your toes if you give it all you got.
Sunday, October 6, 2013
Squash Time.
Squash is coming on to the scene and it sure is good. I have an acorn squash and a spaghetti squash as well sitting in my kitchen waiting to be cooked. The last time I cooked an acorn squash I used a simple recipe and it was so delicious and healthy.
Baked Acorn Squash:
Preheat the oven to 350 degrees. Cover a baking sheet with aluminum foil to reduce clean up time. Using a sharp knife, cut the squash in half and remove the seeds.
I used a plastic bag on my hand and spread coconut oil on the inside and the outside of the squash. Feel free to use salt and pepper or any other spices you like to give it some flavor. Bake in the oven for 40 minutes.
It has become popular to substitute noodles for spaghetti squash. Here is a yummy spaghetti sauce recipe to pour over the squash. Feel free to cook the spaghetti squash the same way I cooked my acorn squash. You probably won't need to spice it because the sauce will have plenty of flavor.
Spaghetti Meat Sauce:
28 oz. tomato sauce (I use organic with sauces, just be aware of the sodium content)
28 oz. diced tomatoes
1 lb. ground beef or ground turkey
1 onion, diced
1 pkg mushrooms, sliced
1 tbsp. basil
1 tbsp. pepper
garlic powder to taste
1 zucchini, diced (optional)
1. Brown the meat and make sure once cooked to drain the excess fat.
2. In a skillet, sauté the veggies using coconut oil.
3. Once the veggies are cooked, add the tomatoes, sauce, spices and meat to the mix.
4. Serve over your cooked spaghetti squash.
I love the fall and the food that comes along with it. The four seasons allow us to mix up our meals throughout the year which is nice. Variety in our diets is the key to being able to eat healthy and stay on track for the long term. Get ready to carve those pumpkins into jack-o-lanterns and enjoy this spin on spaghetti. It's also a great time of year to get outside and run. Enjoy the breeze without humidity and get fresh air before the winter comes. Happy October everyone.
Baked Acorn Squash:
Preheat the oven to 350 degrees. Cover a baking sheet with aluminum foil to reduce clean up time. Using a sharp knife, cut the squash in half and remove the seeds.
I used a plastic bag on my hand and spread coconut oil on the inside and the outside of the squash. Feel free to use salt and pepper or any other spices you like to give it some flavor. Bake in the oven for 40 minutes.
It has become popular to substitute noodles for spaghetti squash. Here is a yummy spaghetti sauce recipe to pour over the squash. Feel free to cook the spaghetti squash the same way I cooked my acorn squash. You probably won't need to spice it because the sauce will have plenty of flavor.
Spaghetti Meat Sauce:
28 oz. tomato sauce (I use organic with sauces, just be aware of the sodium content)
28 oz. diced tomatoes
1 lb. ground beef or ground turkey
1 onion, diced
1 pkg mushrooms, sliced
1 tbsp. basil
1 tbsp. pepper
garlic powder to taste
1 zucchini, diced (optional)
1. Brown the meat and make sure once cooked to drain the excess fat.
2. In a skillet, sauté the veggies using coconut oil.
3. Once the veggies are cooked, add the tomatoes, sauce, spices and meat to the mix.
4. Serve over your cooked spaghetti squash.
I love the fall and the food that comes along with it. The four seasons allow us to mix up our meals throughout the year which is nice. Variety in our diets is the key to being able to eat healthy and stay on track for the long term. Get ready to carve those pumpkins into jack-o-lanterns and enjoy this spin on spaghetti. It's also a great time of year to get outside and run. Enjoy the breeze without humidity and get fresh air before the winter comes. Happy October everyone.
Sunday, September 29, 2013
Why Does My Low Back Hurt?
One of the most common complaints that I hear from clients but also have experienced myself is low back pain. I have learned in my years of training that this stems from more than just weak abdominals.
When people say 'core' typically you just think of your stomach muscles and low back. What they realize is it also includes your booty muscles, serratus anterior and posterior, erector spinae and your lats. With that said you have to stretch and strengthen a lot more muscle groups than just your abdominals to reduce low back pain.
My glutes and hamstrings are the main muscle groups that I've been working on to ensure my low back feels good. It's not always about strengthening...also remember to stretch to increase flexibility in your lower body. You can go back into the archives of my blog and check out my stretching entry to get you started.
The most important kind of training for strengthening the glutes is unilateral training. This simply means working one side of your body at a time. Everyone has a dominant side and unilateral movements allow each glute to work equally as hard to perform the exercise. It doesn't allow your dominant side to compensate for the weak. This also will allow you to make gains in leg exercises that involve both legs working at the same time like a squat.
So what are some basic glute exercises that will increase strength? Here are a number of body weight exercises that you can start with. Enjoy the downtown Milwaukee atmosphere and the blinding sun in these photos. What a beautiful day it is today and why not lay in the grass on Water Street after a great cup of Collectivo (it will always be Alterra to me) Coffee and perform them for you. Side note: don't exercise in sandals like I am. I simply forgot to take them off and always have good footwear on when I'm working out.
Glute Extensions: Lay on your back with your hands at your side and your knees bent with feet flat on the ground. Lift your hips and squeeze your glutes at the top of the exercise. Lower your hips back down and repeat.
Single Leg Glute Extensions: You will start in the same position as glute extensions except one leg will be up in the air. Lift your hips, squeeze your glutes at the top and lower hips back down. Repeat.
Hydrants: The 'look like a dog peeing on a hydrant' exercise. Start on all fours with your back nice and flat. Stack your hands below your shoulders and your knees below your hips. Bring your bent leg up so your leg is parallel with the ground and lower back down. Don't forget to do both sides.
Side Leg Raises: Start in the same positions as hydrants. Try to stretch your leg straight out so it is perpendicular to the rest of your body. If your hips don't allow that kind of flexibility, decrease the angle of your leg. You are going to lift and lower your leg without touching down. Think of it as more of a pulsing movement. Switch sides.
Hip Circles: Start in the same position as the last two exercises. Kick one leg back, lift your hip and circle your leg back around to your starting position. You will go the opposite direction as well. Bring your knee into your chest and then lift your hip in a circular motion.
Forward Lunges and Lateral Lunges: Forward lunges that I have talked about in a couple of my blog entries (go back to my 'No More Excuses' entry if you need a refresher) are a great exercise to increase glute strength. Another great lunge exercise is a lateral lunge. Start with feet together and take an oversized step to the side. Both sets of toes should face forward the entire exercise. The leg that you step out with is going to bend while the other leg stays straight. Do all your repetitions on one side and then switch to the other.
Here's a quick workout sample for you to try:
Glute Extensions - 3x25
Single Leg Glute Extensions: 3x15/leg
Hydrants: 3x25/leg
Side Leg Raises: 3x25/leg
Hip Circles: 3x25/leg, make sure you go both directions so you will end up doing 50 repetitions total on each leg.
Forward Lunges: 3x15/leg
Lateral Lunges: 3x15/leg
*Don't forget to include stretching of your hamstrings, glutes and hip flexors in this rotation as well.
I would go through each exercise once and then start at the beginning and go through them two more times. If you don't have as much time, just go through the exercises twice.
I will leave you with this thought. As we were walking downtown we passed this:
We all have choices. We have choices to see the glass half full or half empty. This week try to choose a positive thought even if your first inclination was to think of the negative. Attitude can be a driving force towards obtaining your goals or a road block constantly getting in your way. Try to take the high road and embrace all the great things in your life. Work hard, stay positive and keep your goals in the forefront of your mind.
When people say 'core' typically you just think of your stomach muscles and low back. What they realize is it also includes your booty muscles, serratus anterior and posterior, erector spinae and your lats. With that said you have to stretch and strengthen a lot more muscle groups than just your abdominals to reduce low back pain.
My glutes and hamstrings are the main muscle groups that I've been working on to ensure my low back feels good. It's not always about strengthening...also remember to stretch to increase flexibility in your lower body. You can go back into the archives of my blog and check out my stretching entry to get you started.
The most important kind of training for strengthening the glutes is unilateral training. This simply means working one side of your body at a time. Everyone has a dominant side and unilateral movements allow each glute to work equally as hard to perform the exercise. It doesn't allow your dominant side to compensate for the weak. This also will allow you to make gains in leg exercises that involve both legs working at the same time like a squat.
So what are some basic glute exercises that will increase strength? Here are a number of body weight exercises that you can start with. Enjoy the downtown Milwaukee atmosphere and the blinding sun in these photos. What a beautiful day it is today and why not lay in the grass on Water Street after a great cup of Collectivo (it will always be Alterra to me) Coffee and perform them for you. Side note: don't exercise in sandals like I am. I simply forgot to take them off and always have good footwear on when I'm working out.
Glute Extensions: Lay on your back with your hands at your side and your knees bent with feet flat on the ground. Lift your hips and squeeze your glutes at the top of the exercise. Lower your hips back down and repeat. Single Leg Glute Extensions: You will start in the same position as glute extensions except one leg will be up in the air. Lift your hips, squeeze your glutes at the top and lower hips back down. Repeat.
Hydrants: The 'look like a dog peeing on a hydrant' exercise. Start on all fours with your back nice and flat. Stack your hands below your shoulders and your knees below your hips. Bring your bent leg up so your leg is parallel with the ground and lower back down. Don't forget to do both sides.
Side Leg Raises: Start in the same positions as hydrants. Try to stretch your leg straight out so it is perpendicular to the rest of your body. If your hips don't allow that kind of flexibility, decrease the angle of your leg. You are going to lift and lower your leg without touching down. Think of it as more of a pulsing movement. Switch sides.
Here's a quick workout sample for you to try:
Glute Extensions - 3x25
Single Leg Glute Extensions: 3x15/leg
Hydrants: 3x25/leg
Side Leg Raises: 3x25/leg
Hip Circles: 3x25/leg, make sure you go both directions so you will end up doing 50 repetitions total on each leg.
Forward Lunges: 3x15/leg
Lateral Lunges: 3x15/leg
*Don't forget to include stretching of your hamstrings, glutes and hip flexors in this rotation as well.
I would go through each exercise once and then start at the beginning and go through them two more times. If you don't have as much time, just go through the exercises twice.
I will leave you with this thought. As we were walking downtown we passed this:
We all have choices. We have choices to see the glass half full or half empty. This week try to choose a positive thought even if your first inclination was to think of the negative. Attitude can be a driving force towards obtaining your goals or a road block constantly getting in your way. Try to take the high road and embrace all the great things in your life. Work hard, stay positive and keep your goals in the forefront of your mind.
Sunday, September 22, 2013
Easiest but Tastiest Salsa Chicken Recipe
I made a great crockpot meal the other day that was so tasty and probably the easiest recipe yet. I wanted to make a meal of it so I also cooked some quinoa and a 16 bean mix to add to it.
I actually cooked the bean mix a few days prior to making the chicken in the crockpot. I just followed the bag instructions and let the beans cook for about 8 hours. I would suggest adding salt, pepper and spices to the cooking mix because they will be very bland if you don't. Some ideas would be garlic powder, onion powder, minced garlic or even thyme and rosemary.
Here is the easiest recipe ever...
Salsa Chicken
1 package boneless, skinless chicken tenders
1 jar salsa, I used black bean and corn salsa. It gave the chicken a smokey chipotle flavor and made my apartment smell so delicious.
1 cup quinoa (cooked separately)
All you have to do is put the chicken and salsa in the crockpot on high for a few hours. Once the chicken starts to cook and the salsa starts to sizzle, turn it on low and keep it in there for another few hours. I left mine in the crockpot for six to eight hours and the chicken just fell apart and was so tender. The salsa is a great topping to go with the meat and quinoa.
The quinoa should be rinsed and the cooked according to the package. Put one half cup of quinoa on the bottom of a bowl and top it with beans and a few chicken tenders and the salsa. Salt and pepper is optional but gave the quinoa and beans more flavor. I live by myself and was about to get 4-5 meals out of this. It makes being busy much easier when I have prepared my meals ahead of time. Enjoy!
Monday, September 9, 2013
Mason Jar Overnight Oats
Do you find yourself hitting the snooze button a couple extra times in the morning and then rushing around trying to get out the door on time? Well for me, I end up hitting the snooze button about three more times than I should and then I have on average about 10-12 minutes to get dressed, brush my teeth, put my contacts in, make breakfast and pack snacks.
So I came across a recipe that is now one of my new favorite on the go breakfast meals. You make it the night before and just add a few ingredients in the morning and it's ready to go. The less time I have to spend prepping, the better.
So here are the ingredients that I've used, though you can pretty much add or take out whatever you want depending on what kind of fruit you like.
Overnight Oats
I used a mason jar to make it in. It's a great portion controller and has a lid so you can save some for later if you get full.
1 cup milk. I used almond milk but you can use regular milk, coconut milk etc.
1/2 cup rolled oats
1 banana, peeled and smashed, optional. I've thought about trying it with berries or peaches.
1 tbsp. chia seeds
1 tbsp. hemp seeds
1 tbsp. peanut butter
1 tsp. agave nectar. You can also use maple syrup or honey.
1. Mix all ingredients besides the peanut butter and agave nectar in a mason jar. Let sit overnight and then add peanut butter and agave nectar in the morning. Stir well.
I love it because I can eat some for breakfast and the rest for my mid morning snack. It's very filling and has great flavor. You can add or take out most of the ingredients and make it your own with whatever you like best.
Add in a cup of tea or coffee with it on those colder mornings and enjoy. Go Packers!
Sunday, September 8, 2013
No More Excuses...
Today was one of those days where I had an internal
conversation about why I didn’t want to go workout. “I’m so tired…I worked a full morning…my
kitty is being lazy, I can be too…the gym is probably going to be really hot…I
will get hungry and run out of energy mid workout…” What did I do? I got myself up before I even attempted to
nap and decided that I’d probably feel a lot better once I was finished and
worked hard. My intuition was right.
There are always excuses that can be made when it comes to exercising and eating right. There are going to be birthdays, holidays, hot days, cold days, sick days, sad days and tired days. These will all tempt you to eat too many snacks and too much dessert or make you just want to stay in bed. Take it from me, it’s hard to be self motivated all the time on top of motivating others all day being a trainer. I make the choice though to exercise even on the hard days and let go of excuses and the obstacles that get in my way.
Squats: Start with your feet shoulder width apart with both feet facing forward. Weight should be evenly distributed through toes to heels. To perform the exercise, pretend you have a chair behind you...sit your butt back first as you start to bend your knees. The weight should shift into your heels and you should be able to lift up your toes at the bottom of the exercise. The reason for this is to make sure your knees are protected. The rule of thumb is your knees should never cross the plane of your toes. Try to get your quads and hamstrings parallel with the ground before you come back up to your starting position.
Push Ups: I did the push up on my toes but you can always modify and start on your knees until you get a little stronger. Start with your hands about shoulder width apart, back flat and think about pulling your belly button to your spine to contract your abdominal muscles. You want to make sure that you are lowering your body towards the ground as a unit. Your back should never arch as it puts a lot of strain on the wrong muscle groups. As you lower your body, allow your elbows to bend to a 90 degree angle. Then just push yourself back up to your starting position.
Split Jumps: The split jump is a little more complicated than the basic lunge because you will be adding a little bit of plyometrics to your movement. (If your body does not allow, just stay on the ground and do a basic lunge) Start with your feet together and take an oversized step forward. In this position you are going to keep good posture and instead of leaning into your front leg to perform the lunge, you are going to drop your back knee towards the ground. This will ensure you are continuing to stand up tall and it will also protect those knee joints. The same rule applies for lunges as they do squats...no knees should cross the plane of the toes. Once you are down in your lunge position, you are going to come up and jump into the next lunge switching your feet so the opposite leg is in front. You will continue this lunge and jump motion for the duration of your set.
Oblique Crunches: You are going to start by lying on your back with your knees bent and your feet flat on the floor. This is going to be a unilateral movement because we will work on one side of the body and then switch to the other. Choose a side and drop your bent knees to one side of your body. The motion is going to be the same as your basic crunch, you will just be working those obliques. Remember to lift at your shoulders, not your neck and keep a space between your chin and your chest. Switch sides once you're done.
Burpees: Don't let anyone convince you that burpees are terrible. They are a wonderful exercise that will work your whole body and get your heart rate up...doesn't get much better than that. You will start in a standing position with hands overhead. Jump up off the ground and then bend your knees so that you can put your hands on the ground in the same position as your push up. You are then going to two foot jump your feet back or walk one foot at a time back into your starting push up position. Your back should be flat and hands should be stacked directly below your shoulders. Jump or walk your feet back to your bent knee position and stand up to start the exercise over again with a small jump with hands overhead...see, how fun does that sound?
Plank Up Downs: Start in same position you started in for your push up. Pick an arm and drop it down to your elbow followed by the other arm doing the same. You will then be on both elbows in a plank. With the same arm that you started with, push back up to a straight arm plank position followed by the other arm. Switch the arm that you start with for each repetition.
Frog Jumps: These are one of my favorite animal exercises...start in a wide stance squat with your toes slightly turned to the side. Squat down driving your knees towards your toes and once you're in the squatting position put your hands down on the ground but make sure you keep your chest up and shoulders back. Jump up and then back down back into your squat.
Those all sound like fun right? So just do 2-3 sets of 15 repetitions each exercise...if you need to take a break at any time, do so just try to complete this as quickly as possible while keeping good form. Like I said before, there is nothing wrong with modifying any of these exercises. You know your body and capabilities better than anyone so listen to your body and do what feels right. If you can't keep good form at any time, take a little break and jump back into it when you can. Push yourself and break a sweat.
Have a good week everyone and remember there are always going to be a millions things to do and a million reasons to not workout. Buckle down, put your gym clothes and shoes on and just get there and do it. Sometimes it's the getting there that's the hardest part...once you're there, keep your goals in mind and work hard. If you don't belong to a gym all you need is a little space, time and energy and you can get back to your to-do list in no time. Don't allow your excuses to get in the way anymore.
There are always excuses that can be made when it comes to exercising and eating right. There are going to be birthdays, holidays, hot days, cold days, sick days, sad days and tired days. These will all tempt you to eat too many snacks and too much dessert or make you just want to stay in bed. Take it from me, it’s hard to be self motivated all the time on top of motivating others all day being a trainer. I make the choice though to exercise even on the hard days and let go of excuses and the obstacles that get in my way.
The reason I’m babbling on and on is because I have come up
with a no excuse workout for you. You can
do it anytime, anywhere with zero equipment besides the thing you carry with
you all the time…your body weight.
Sidenote: There is nothing I make my clients do that I haven’t done before. So I proceeded to have my photographer (thanks mom for all your help) take my photos and then got to work. It didn’t take a lot of time, it got my heart rate up and I was sweating by the end. Excuses are harder to make when you know your workout will be efficient and make you tired and sweaty…you just have to buckle down and do it.
Some of these exercises I've talked about before so parts will just be a review. So here’s the break down:Sidenote: There is nothing I make my clients do that I haven’t done before. So I proceeded to have my photographer (thanks mom for all your help) take my photos and then got to work. It didn’t take a lot of time, it got my heart rate up and I was sweating by the end. Excuses are harder to make when you know your workout will be efficient and make you tired and sweaty…you just have to buckle down and do it.
Push Ups: I did the push up on my toes but you can always modify and start on your knees until you get a little stronger. Start with your hands about shoulder width apart, back flat and think about pulling your belly button to your spine to contract your abdominal muscles. You want to make sure that you are lowering your body towards the ground as a unit. Your back should never arch as it puts a lot of strain on the wrong muscle groups. As you lower your body, allow your elbows to bend to a 90 degree angle. Then just push yourself back up to your starting position.
Oblique Crunches: You are going to start by lying on your back with your knees bent and your feet flat on the floor. This is going to be a unilateral movement because we will work on one side of the body and then switch to the other. Choose a side and drop your bent knees to one side of your body. The motion is going to be the same as your basic crunch, you will just be working those obliques. Remember to lift at your shoulders, not your neck and keep a space between your chin and your chest. Switch sides once you're done.Burpees: Don't let anyone convince you that burpees are terrible. They are a wonderful exercise that will work your whole body and get your heart rate up...doesn't get much better than that. You will start in a standing position with hands overhead. Jump up off the ground and then bend your knees so that you can put your hands on the ground in the same position as your push up. You are then going to two foot jump your feet back or walk one foot at a time back into your starting push up position. Your back should be flat and hands should be stacked directly below your shoulders. Jump or walk your feet back to your bent knee position and stand up to start the exercise over again with a small jump with hands overhead...see, how fun does that sound?Plank Up Downs: Start in same position you started in for your push up. Pick an arm and drop it down to your elbow followed by the other arm doing the same. You will then be on both elbows in a plank. With the same arm that you started with, push back up to a straight arm plank position followed by the other arm. Switch the arm that you start with for each repetition. Those all sound like fun right? So just do 2-3 sets of 15 repetitions each exercise...if you need to take a break at any time, do so just try to complete this as quickly as possible while keeping good form. Like I said before, there is nothing wrong with modifying any of these exercises. You know your body and capabilities better than anyone so listen to your body and do what feels right. If you can't keep good form at any time, take a little break and jump back into it when you can. Push yourself and break a sweat.
Have a good week everyone and remember there are always going to be a millions things to do and a million reasons to not workout. Buckle down, put your gym clothes and shoes on and just get there and do it. Sometimes it's the getting there that's the hardest part...once you're there, keep your goals in mind and work hard. If you don't belong to a gym all you need is a little space, time and energy and you can get back to your to-do list in no time. Don't allow your excuses to get in the way anymore.
Sunday, September 1, 2013
Time To Dust Off The Crockpot...
Since summer is winding down I thought a crockpot recipe in honor of fall coming up would be perfect. One of my favorite meals to make in the crockpot is chili. There are a million and one ways to make it but I think I have a solid traditional recipe you will enjoy as much as I do.
Crockpot Chili
2 lb ground beef (I've used ground turkey as well and it's also delicious)
1/2 c. onions, chopped
2 cans (14 oz) diced tomatoes...they have diced tomatoes with green chiles if you want to add a little kick.
2 cans beans - black, northern, kidney, red...these are all great choices and I usually choose two different ones to give it some variety. My favorites are black beans and northern beans.
2 tbsp. white vinegar
3 tbsp. yellow mustard
1 tbsp. garlic powder
1 tbsp. chili powder
2 tsp. cumin
1 tsp. salt (optional)
1. Brown ground beef or turkey before adding it to the crockpot.
2. Add diced tomatoes, drain and rinse beans and add them to the mix. Add the rest of the ingredients and spices and stir it all up.
3. Let cook on high for 4-6 hours to let all the flavors mix together. Since everything is already cooked before putting it in the crockpot, you can pretty much eat it whenever it's hot enough for you. I personally like to let it cook for a while.
That's all there is to it. You can add other Brewers Organics vegetables to it if you'd like too. Some good choices would be green peppers, zucchini, yellow squash or mushrooms. I typically put half in the fridge for the week and freeze the rest to eat later. It's easiest to put it in good portion size containers and then you can just defrost it whenever you'd like.
In other news, I have been on a juicer hiatus for a while and today was the start of using it again. I'm excited to start incorporating more veggies and fruit into my diet in the most concentrated form. I am thinking about doing a 3-5 day juice reboot too. Wish me luck...next up for you though is another great ab workout...stay tuned and have a great week.
Crockpot Chili
2 lb ground beef (I've used ground turkey as well and it's also delicious)
1/2 c. onions, chopped
2 cans (14 oz) diced tomatoes...they have diced tomatoes with green chiles if you want to add a little kick.
2 cans beans - black, northern, kidney, red...these are all great choices and I usually choose two different ones to give it some variety. My favorites are black beans and northern beans.
2 tbsp. white vinegar
3 tbsp. yellow mustard
1 tbsp. garlic powder
1 tbsp. chili powder
2 tsp. cumin
1 tsp. salt (optional)
1. Brown ground beef or turkey before adding it to the crockpot.
2. Add diced tomatoes, drain and rinse beans and add them to the mix. Add the rest of the ingredients and spices and stir it all up.
3. Let cook on high for 4-6 hours to let all the flavors mix together. Since everything is already cooked before putting it in the crockpot, you can pretty much eat it whenever it's hot enough for you. I personally like to let it cook for a while.
That's all there is to it. You can add other Brewers Organics vegetables to it if you'd like too. Some good choices would be green peppers, zucchini, yellow squash or mushrooms. I typically put half in the fridge for the week and freeze the rest to eat later. It's easiest to put it in good portion size containers and then you can just defrost it whenever you'd like.
In other news, I have been on a juicer hiatus for a while and today was the start of using it again. I'm excited to start incorporating more veggies and fruit into my diet in the most concentrated form. I am thinking about doing a 3-5 day juice reboot too. Wish me luck...next up for you though is another great ab workout...stay tuned and have a great week.
Sunday, August 25, 2013
Kettlebell Time.
I would like to introduce to you a gym toy called the kettlebell (KB). It is basically a bell shaped weight connected to a handle for easy gripping and also allows you to be able pass it from hand to hand with ease depending on the exercise. It is a great tool for full body exercises, getting your heart rate up and can also be used for many power and Olympic lifts that would typically be performed with a barbell. I really like the kettlebell and like that there's countless exercises you can do with it.
I picked out some of my favorites that I'd like to share with you as well as a sample workout for you to try. I will also give you a break down of what muscles you will primarily be using for each exercise. I just had a client think that a bent over row was primarily working her triceps when in fact it has been focusing on her mid back. So from now on I will always enlighten you on which muscles are getting stronger while you work. Sometimes being aware of this will help you focus in on them a little more. Before you know it, you will be a finely tuned machine.
KB Swings- glutes, low back, quads, hamstrings, core, shoulders. Start with your feet shoulder width apart and hold the kettlebell between your legs with both hands. Make sure throughout the whole exercise that you are keeping your chest up and your shoulders back to promote good posture. The most important part of the exercise is two fold. The first part is a lower body drive. As you begin to swing the kettlebell forward you want to think about bringing your hips forward until your legs are straight and squeeze your glutes together as you come to a standing position. The quicker and more powerful you are with this lower body movement, the easier time you'll have controlling the kettlebell. The goal is to get the weight parallel with the ground with each repetition you perform. As you lower the kettlebell, you want to go back to your squat position with your chest up and shoulders back. One of the mistakes that people make is they try to control the kettlebell with their upper body too much. This will only burn out your shoulders and the chances of you being able to do a higher rep count won't be very high. As long as you keep good posture and keep your chest up as the weight comes down you should be in good shape to perform another repetition. The first time you try this exercise, don't worry so much about how high the weight goes but rather how much power you are getting from your glutes and hamstrings. Remember hips comes forward and as your legs straighten to a standing position squeeze those glutes. 
KB Sumo Squat to High Pull - quads, hamstrings, shoulders, traps. This exercise you will be starting in a little bit of a different stance than the swing. Start with your feet farther apart and your toes should be on an angle. When you squat in this position, you want to think about doing a plie like the ballerinas do. Your knees should be going out towards your toes and you should feel a good stretch in those inner thighs. The same rules apply though as far as keeping your chest up and shoulders back to promote good posture. So to start the exercise you are going to squat down driving your knees towards your toes and as you come to a standing position you want to lead with your elbows and pull the kettlebell up towards your chin keeping it nice and close to your body. At the top of you exercise, your elbows should be higher than the weight itself. As you come back down you are going to fall right back into that plie position and repeat for the specified number of reps. 
Quick KB Workout
15x KB Swings
15x/arm Single Arm KB Press
15x Sumo Squat High Pulls
25x KB Crunch
Repeat 5x
**Try to get through each set exercises as quickly as possible while maintaining proper form. You can take a minute or two between each sets though to let your heart rate come down a bit. Push yourself and remember to exhale on the hard part of the exercise and inhale during the easy part. For example, the hard part of the KB Swing is going to be when the weight is on the way up so exhale as you come up, inhale as you lower it back down. Have fun with it and always remember to keep good form. If you are unable to, lower your weight and work your way up.
Sunday, August 11, 2013
Learning new things everyday.
It's amazing how much I learn in my field of work on a regular basis. I think that is one of the reasons I really enjoy what I do. It is never really the same old, same old...things are always changing and evolving. Some of the people I work with have more knowledge and experience to share with me and I am always willing to learn and grow as a Personal Trainer.
Don't get me wrong though, there are many diets, fad workouts and exercises that I've learned about that just don't go along with what I believe in or how I want to portray myself to my clients. Some things are better off going in one ear and out the other. I have developed my own style and realistic approach and I think it's given me good success thus far.
In other news, I am still running outside believe it or not. I have found something realistic and challenging to work towards and am enjoying it for the most part. I have a 10k program I have been following which requires two shorter runs and one long run each week along with two days of strength training and two days of cross training. I only started babbling about this because it is the most recent topic that I am learning new things about that I think could be of value to you.
So here is my list of things I've either learned or already knew but really feel they are important to my new set of goals.
1. A running training program doesn't necessarily require "balls to the walls" training. It does require hard work but the most important components to ensure success are consistency and upping your mileage on a weekly basis. With no knowledge of what a running program really entails, I would've designed a program for myself where I would try to run at a fast pace and get my mileage done as quickly as possible. In reality, it is more important to learn to pace yourself and be able to keep a consistent pace for longer periods of time. A lot of people start off too fast and seem to struggle to finish.
I set a goal for myself to make sure I finish with an average pace between 8:30 and 9 minute miles. A good rule of thumb when running is you should be able to hold a conversation comfortably at the pace you choose is right for you. If you can't, just slow down a little.
2. Get comfortable with your Rating of Perceived Exertion (RPE). This is a subjective scale to determine basically how hard you're working. 1 would be sitting on the couch, 10 would be passed out tired. When done with a work out, you should be tired so a 7-8 is a good goal. When running, a 7 would be about the time when it's harder to hold a comfortable conversation. Using this scale will help you become more in tune with your own body.
3. Cross training is a very important component to successful training. Not necessarily with just a running program but in any exercise routine. If you are a biker, there is no harm in jumping in the pool once in a while or even taking a day to relax with an hour of yoga and stretching. Your body is prone to many overuse injuries when it gets used to do the same thing over and over again. So change it up once in a while.
Strength training is an incredibly important aspect of exercise to incorporate in your week. Strengthening the muscles that get used most frequently will help prevent injury. For me, I have really been putting an emphasis on making sure my glutes and hamstrings are strong and solid so my running is more fluid. Those are the main muscles when it comes to the gait in running. For the record, I would much rather lift upper body than lower body but tailoring programs is important. Check yourself and what you want to achieve, make sure all the supplemental exercise you are doing will be beneficial to your goals.
4. Footwear = happy joints. From what I've learned new shoes should be bought based on 'mileage' put on your shoes. Whether it be walking, running, working or dancing...they all put wear on the soles of the shoe. I usually change out my shoes every six months or so because I am constantly in running shoes for work and working out.
5. Take your days off and enjoy them. Your body needs recovery days to prevent injury, burn out and overall fatigue. Rest days won't set you back, they will only help you be successful in achieving your goals.
Hopefully, you can take something away from some of the fun facts I've learned and they don't go in one ear and out the other. Check your routine and make sure you're getting everything out of your workouts.
Caprese Skewers.
I wanted to share an easy appetizer recipe that I have made a few times and it was a fresh, light and delicious hit. Everyone likes a good old caprese salad and this is just a spin off of that. So here are the directions to make cute and simple caprese skewers. This would also be a great snack too if you didn't have a summer party to go to anytime soon.
Caprese Skewers
1 pint cherry tomatoes
8 oz container of fresh mozzarella (small balls)
Large bunch of basil leaves
Balsamic Vinegar
Salt & Pepper
Toothpicks
1. Put one basil leave, one cherry tomato and one piece of fresh mozzarella onto the toothpick.
2. This should make around 20 skewers. Once you are done with all the skewers, sprinkle Salt, Pepper and Balsamic Vinegar on them and they are ready to be served.
They are so delicious and the single servings are nice because no plates or utensils are necessary. Enjoy this fresh appetizer before some great barbeque food and they won't fill you up, just satisfy you!
Caprese Skewers
1 pint cherry tomatoes
8 oz container of fresh mozzarella (small balls)
Large bunch of basil leaves
Balsamic Vinegar
Salt & Pepper
Toothpicks
1. Put one basil leave, one cherry tomato and one piece of fresh mozzarella onto the toothpick.
2. This should make around 20 skewers. Once you are done with all the skewers, sprinkle Salt, Pepper and Balsamic Vinegar on them and they are ready to be served.
They are so delicious and the single servings are nice because no plates or utensils are necessary. Enjoy this fresh appetizer before some great barbeque food and they won't fill you up, just satisfy you!
Sunday, August 4, 2013
Family Favorite #2: Beef and Veggie Goulash
Another family favorite recipe coming right up...my mom likes to make it, my step dad likes to eat it and I like to add a few ingredients of my own to make it healthier and more flavorful.
I mean who doesn't like old school hamburger helper...we used to eat that growing up every now and then but it's filled with salt and not so good pasta and sauce. So instead of kicking it old school, we make goulash and a side salad and get a pretty well rounded and healthy meal.
Beef and Veggie Goulash
1 lb Ground Beef
3 c. Brown Rice Pasta or Quinoa Pasta
2 cans Stewed Tomatoes
Salt, Pepper, Garlic Powder, Onion Powder and Oregano to taste.
My extras:
2 c. Spinach
1 Zucchini, chopped
1 tbsp. Coconut Oil
1. Saute spinach and zucchini in a large pan with coconut oil until tender. Put into separate bowl to add back into the mix later.
2. In same pan, brown the ground beef.
3. Using a small pot, bring water to a boil and cook pasta according to the package.
4. Once ground beef is cooked, add in veggies, stewed tomatoes and spices to large pan.
5. Once pasta is tender, drain and add into the pan. Let it all simmer for 5-10 minutes on low.
6. Serve with side salad :)
It has a little bit of everything in it, protein, carbs, complex carbs and it fills you up...it tastes good too of course. You can always make substitutions with the veggies if you like something else better. You can also use ground turkey instead of beef.
I hope you enjoy recipe #2 of our family favorites. Don't forget to have a big glass of water with your meal...I'm sure the reason you're hungry and thirsty in the first place is because you decided to do my shoulder workout and do a little HIIT training before dinner...way to rock it ;) Have a great week ya'll.
I mean who doesn't like old school hamburger helper...we used to eat that growing up every now and then but it's filled with salt and not so good pasta and sauce. So instead of kicking it old school, we make goulash and a side salad and get a pretty well rounded and healthy meal.
Beef and Veggie Goulash
1 lb Ground Beef
3 c. Brown Rice Pasta or Quinoa Pasta
2 cans Stewed Tomatoes
Salt, Pepper, Garlic Powder, Onion Powder and Oregano to taste.
My extras:
2 c. Spinach
1 Zucchini, chopped
1 tbsp. Coconut Oil
1. Saute spinach and zucchini in a large pan with coconut oil until tender. Put into separate bowl to add back into the mix later.
2. In same pan, brown the ground beef.
3. Using a small pot, bring water to a boil and cook pasta according to the package.
4. Once ground beef is cooked, add in veggies, stewed tomatoes and spices to large pan.
5. Once pasta is tender, drain and add into the pan. Let it all simmer for 5-10 minutes on low.
6. Serve with side salad :)
It has a little bit of everything in it, protein, carbs, complex carbs and it fills you up...it tastes good too of course. You can always make substitutions with the veggies if you like something else better. You can also use ground turkey instead of beef.
I hope you enjoy recipe #2 of our family favorites. Don't forget to have a big glass of water with your meal...I'm sure the reason you're hungry and thirsty in the first place is because you decided to do my shoulder workout and do a little HIIT training before dinner...way to rock it ;) Have a great week ya'll.
Sunday, July 28, 2013
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!
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
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!
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