Workout #2 Is Here!

If you missed Workout #1 you can find it on the October 8th blog. You can either totally replace that workout (if you have been using it) with this one or you can alternate between the two. Aim to lift weights three times each week if you truly want to transform your body. Also, make sure to read the last blog for tips to help you with this workout.

1. Chest Fly



Arms begin up with palms facing each other above the chest. With elbows slightly bent open up the arms until the elbows are in line with the shoulders. Do not rest the arms down at the bottom. Return to the top of the movement. This can be done on the floor or on a bench.

2. Underhand Bent-Over Row



Hinge from the hip, keeping the chest out and abdominals contracted. Bend the knees and let the arms hang down, palms facing upward. Using the back pull the elbows up and back and the weights towards your belly button. Exhale as you pull the weight in, inhale to return to the starting position. This exercise focuses on the back.

3 Front Raise

Begin by standing with your feet shoulder width apart, knees slightly bent, and the weights resting against the front of the thighs, palms facing the thighs. Inhale and as you exhale contract your abdominals lift the weights up to shoulder height. Inhale to return them down. This exercise focuses on the front of the shoulder.

4. Wide-Grip Rear Delt Row

This exercise works the back of the shoulders and upper back. Bend both knees and hinge from the hip. Keep the chest and the glutes out with the abs tight. Notice how bent over you should be for this exercise. Let the weights hang down and as you exhale lift the weights up so that your arms form two right angles. Squeeze your shoulder blades together at the top. Inhale as you return to the starting position.

5. Hammer Curls

These target the bicep muscle on the front of the arm. Again, begin with your knees slightly bent and abdominals contracted. This is similar to the bicep curl from Workout 1 except the position of the hands is slightly different. For the hammer curl the palms are facing in towards the body and remain that way as you curl the weight to the top.

6. Dips

Dips target the tricep muscle, or the back of the arm, and are great because you can do them anywhere and with almost anything. If you don't have a second chair to use your feet can remain on the floor. They can be done outside on a step or bench or fallen-over tree! You can bend the knees if this is too difficult to begin with. Notice how the hips drop down right next to the table, not far away from it. The goal is to dip down so that the top portion of the arm is parallel to the floor.

7. Plie Squat or Sumo Squats

These work the legs and glutes and can be done with or without weights. Stand with the legs far apart and the toes pointed out. As you squat down the knees should be pointing outward and the knees should be above the ankles, as mine are. Remember to keep the chest lifted as you go down into the squat.

8. Drop Step

This exercise is, basically, a lunge moving backwards and diagonally. Begin with the feet shoulder width apart with the hands on the hips for balance. Contract the abdominals and step the right foot diagonally behind the left. As you do so lunge down towards the floor but never let your back knee touch the floor. Push back to the starting position and then lunge down and back on the opposite side. Return to the starting position. You will feel the majority of the weight on your front leg. Take your time with this one and make sure you are using proper form. Add weights only if you are comfortable.

9. Donkey Kicks

This exercise targets the glute muscles and the hamstrings. Begin on all fours with one leg lowered but lifted off the ground. Flex the foot and lift your heel towards the ceiling as high as you can get it. Return to the starting position and repeat.

10. Reverse Crunch

This exercise targets the abdominals, particularly the lower portion. Only the lower body will lift during this exercise. Keeping the knees bent bring them in towards the chest will a lift at the top of the movement. The lift may look small but it is a very important part of the exercise which many forget or leave out. At that lift your goal is to lift the upper back slightly off the mat so that your knees are now also going up towards the ceiling. Again, it may be small but you will feel it if it is done properly! Allow the legs to come back towards the floor, tap the toes down, and repeat.

11. Oblique Crunch

The obliques (the muscles coming along the side of your core) are the targeted muscles in this exercise. This is very similar to the typical crunch from Workout 1, except at the top you will twist towards the knee. Lower back to the center and repeat on the other side. Remember to exhale and you lift, keeping the elbows wide and a space between your chin and chest.

Add these two abdominal exercises to the abdominal exercises from Workout 1. That should be five exercises total. Do twenty of each with no rest in between each exercise. When you finish all five rest for 60 seconds. Repeat the sequence again. Do this three times per week. After a week or two, increase to three sets.

IMPORTANT!! These exercises are for heathly individuals with no medical conditions to work around. If you are reading this and you do have medical conditions that you are aware of, such as knee, shoulder, and back problems/injuries, please let me know and I will give you proper modifications or alternatives.

I'm so proud of those of you sticking to your resolutions and reaching goals! If change needs to happen, why not start today?

Tips That May Just Transform Your Body

Your second workout is on the way; you can look for it this weekend. Until then I wanted to share with you some tips to help you begin see the results you want. Remember that wherever you are in your health and fitness, you didn't get there in a day. Therefore, you are not going to get to wherever you want to be in that amount of time either. The key is to remain CONSISTENT and DETERMINED. In time, you will be amazed at what you have done.

Don't be afraid to lift heavy weights. Personally speaking, it is when I begin to lift heavy and almost have to grunt like a muscle man on the last few repetitions that I really begin to see my body lean out. As long as you are sticking to your cardio and a healthy eating plan this is when you will begin to see a healthy and fit body. Also remember that lifting weights is important as it helps to build and maintain bone mass, which is crucial for women as we age. This lowers your risk of osteoporosis. As we age we naturally lose muscle mass as well. However if we are diligent in maintaining that muscle mass NOW, we will have less problems with our weight and health in future years.

Another great way to rev up your workout is to decrease the rest time you take in between sets. Aim to rest for only 60 seconds between each set and each exercise. This will keep your heart rate up which will help your body to not only burn calories, but condition your heart as well.

Remember to drink water before, during, and after your workout to be sure that your muscles are well hydrated.

Finally, eat a high protein meal within an hour after your workout. This will help your muscles to recover and build, maximizing the work that you just did.

Remember, look for the next workout this weekend. Feel free to ask questions!

Amanda

Don't Be Scared of a Little Muscle

Lots of women are, for fear they will get big, bulky, and manly. Let me tell you as someone who is currently trying to put on muscle, it is VERY difficult to gain so much muscle that you no longer look feminine! And, in fact, the more muscle you have on your body, the more lean you will become. You see, for every pound of muscle that you have your body burns an extra 50 calories per day, and that's when you're just sitting around. If you put on ten pounds of muscle your body would burn up to 500 extra calories per day! Muscle in no way hurts you or your physique; it only helps!
If you begin a weight training program and are dedicated to it at least three times per week and take in plenty of healthy protein (from sources like fish, chicken, tuna, and beans) you are on your way to amazing results! I dare you to try it! Then tell me what you think!

Have a great Tuesday and don't forget to get all the facts and vote!
Amanda

Something To Think About

Some people were born with great, glowing skin that needs little maintenance and it's still radiant. I am not one of those particular people. I have hated it all my life. I eat good, I exercise, I drink lots of water, I use Proactiv...all of that helps somewhat, I'm sure...but not enough. Today I discovered something that may be the answer to my problem. And perhaps the answer for some of you as well.
Now remember that genetics plays a big role in your tendency to get acne, the degree of it, and what triggers it. My mom has bad acne and skin tone to this day (at 47 years old) and I am determined more than anything to find a fix for my problem so that I don't face decades ahead of me with this constant struggle.
That said, I have been a huge dairy consumer all my life, particularly a large consumer of milk. I love love love it. But today I researched more into the link between dairy and acne, and found that it may be a pretty big one.
Visit this website to find out more. http://www.acnemilk.com/the_no_milk_acne_diet
Do your own research and testing if you like. If you'd rather live with the acne, that's fine too. Personally, I'm going to give it a try. According to the website, it could take months and months to really see a difference as your body and skin rids itself of all that's built up over the years. But I'm willing to make that sacrifice and let you guys in on this not-yet-widely-known form of acne control.
I've given up meat before, I've given up sugar before. This may be a bigger test of my self-control but I'm up for the challenge!
I hope this helps someone else out there!

Amanda