Wednesday, April 29, 2015

AM Puppy Runs + Glute Workout

Good afternoon friends! It's been a busy day around here so I thought I'd take a break and visit with you here on the blog. Last night I had the wonderful idea of waking up first thing a few mornings a week and taking the pups out for a morning run-- we get cardio in and they get to run off some energy, double whammy! Well of course when the alarm went off, going for a jog didn't sound quite as great as it did last night. I laid in bed for about 15 extra minutes negotiating with myself until I finally got up and threw some gym clothes on. 

Thankfully we were able to talk ourselves into going, so for now we are 1-0! This could have easily been  the classic tale of "oh let's just start tomorrow" but heck we have been trying to get ourselves to do more cardio for months now so its finally time to buckle down and get it done. I can say one thing for sure, the girls loved it! 

When we got back (okay, before we even left) we were both starving so I quickly whipped up the usual, eggs, turkey bacon, Oatmeal english muffin and a few strawberries which by the way are so ridiculously sweet and flavorful right now I'm obsessed. About and hour later we were back out the door to go to the gym, legs/glutes for me and chest and abs for B. 

Here's what my workout looked like: 
Squats 5 x 8-12 (less reps as weight went up) 
Heavy hip thrusters 4 x 10-12 
Leg extensions 4 x 10 
Bodyweight split squats 3 x 12 
Abductor machine 4 x 15 
Kickbacks (pictured above) 4 x 15 

And now the rest of the day is filled with finishing up online client programs, laundry, cleaning, and clients this afternoon and somewhere in there I'm food prepping... wish me luck! 

Wednesday, April 22, 2015

Shoulder Tips and Techniques

Rarely does a day go by that I don't see someone doing an exercise terribly wrong or with bad form, but I know people can get a bit touchy if you try to correct them. So, I thought I would cover a couple common mistakes I see during shoulder workouts here on the blog. You all know how much I love working shoulders but it's important to make sure you are targeting the right muscles, especially because with a lot of shoulder exercises it's easy for larger muscles to take over.  

People often neglect the rear delts because well, you can't see them-- but that doesn't mean they're not there! Developing your rear delts is an important factor in creating that round, capped shoulder everyone wants. The biggest mistake I see with this exercise is pulling the cables too far back-- you do not want your hands to go back past your shoulders. Instead, stop when you are making a perfect T with your arms. Also, make sure you are not squeezing or flexing your back because then you are working those muscles instead of your shoulder. Lastly, it's a small muscle so don't go too heavy.

An exercise I love adding to the end of my shoulder workout for a great burnout is lateral raises using the machine. So often though I see people going WAY too heavy on these and using way more muscles than just shoulders. Here's what you should do: 

- Sit with your butt toward the back of the seat and lean your chest up against the pad so you're at an angle. This will help target that medial head. 

- Start at a reasonable weight (think about what you use when you are using dumbbells for this exercise) 

- DO NOT use your entire forearm to push. Only place your elbows on the pad and use only your elbows to push. 

- Stop once the top part of your arm is parallel with the ground. Going higher than this causes the traps to take over. 

I like doing 3 or 4 sets of these at the end of my workout and I'll drop set each set. I start with 20lbs, do 12-15 reps then drop to 10lbs and do 12-15 more and repeat 3 or 4 times. 

Hope that was helpful and you're able to add these techniques to your next shoulder day! 

Thursday, April 16, 2015

Shoulder Workout + Amazing Strawberry Protein Shake

Hey guys! At last I'm back on the blog after getting back late Monday night from our trip to Napa and finally made it back to the gym yesterday for the first time in almost a week. Sleep has been off since we've been back so I took one extra day to rest and now I'm back to my normal schedule. I decided to do a high rep shoulder workout to really get me sweating and give me a nice pump (I think there was wine seeping from my pores ;) ) 

But before I hit the gym I made the most AMAZING protein shake I think I've ever had and it's so simple. I finally and a chance to break into my MRM strawberry protein powder and I can say without a doubt this is all I will be using for a long long time. I blended the protein with some almond milk and a frozen banana and I felt like I was eating frozen yogurt. There are little chunks of strawberries in there which makes it even more delicious, not to mention how high quality of a protein powder MRM makes. Just had to share with you guys and I hope you'll check it out! 

And here's the workout for anyone that wants to give it a shot! 

*Don't forget if you use the code "Brittany" when you checkout on the MRM website you'll get 40% off 

* Also don't forget my special pricing for online training ends tomorrow, make sure you shoot me an email if you're interested! 

Tuesday, April 14, 2015

Summer Training Special

Take advantage of this great special to get bikini ready! Email me today for more information and to get started. 

Monday, April 6, 2015

Easter + A Look Inside My Fridge

Hello and Happy belated Easter! Hopefully all of you had a great day with your families and ate lots of yummy food, I know I did! It was a beautiful day here in Arizona so we spent most of the day outside watching all the dogs go crazy and Easter egg hunting-- and yes you better believe I still participate. 

Both my family and B's were able to spend the afternoon together eating lots and lots (and lots) of awesome food. The full spread looked like this: Honey Baked Ham, potato salad, pasta salad, artichoke salad, rolls, green beans, deviled eggs, green salad and sweet potatoes. YUM. 

I have a break between my clients today and I will definitely be heading over to my parents for Easter round 2 this evening!

After hitting the gym this morning for shoulders, triceps, and sprints (yes you read that right, I did 10 whole sprints today!) we went grocery shopping and then I went to town getting food ready for the week. I've mentioned before we are trying to do better with eating out during the week and with a trip to Napa coming up on Friday I wanted to make sure we were set to eat at home all week before our trip. I kept it really simple with turkey, eggs, and chicken for proteins, sweet potato, brown rice and english muffins for carbs, and then artichokes, asparagus and salads for veggies. I made a burrito bowl for lunch today and think I'll go with a chicken salad for dinner later and a few chocolate covered almonds for dessert ;) Hopefully a peek inside my fridge is helpful for you when it comes to shopping and getting ready for your week! 

Wednesday, April 1, 2015

What I Ate Wednesday

Hello and Happy Wednesday! Back with another edition of what I ate Tuesday which I realized always happens to be leg day, so as much as I'd like to say I eat Cheerios everyday I save them for my post workout meal twice a week. Feeding off yesterdays post, you'll notice most of my meals consist of protein and carbs with fats and veggies sprinkled in here and there. I've realized that my body (contrary to what I used to believe) does best and appears leaner with lots of carbs and lower fats so that's what I've been running with lately. I've been asked a lot about incorporating gluten back in my diet- that is something I started doing about a year ago and have not had any negative side effects at all, I do however still avoid dairy because that causes, well, you don't want to know ;) 

* Egg white and red potato scramble 
* Post workout (leg day) protein Cherrios 
* Chiptole- rice, chicken, barbacoa, mild, corn, lettuce 
* Turkey Sandwich made with nitrate free turkey on a whole wheat sandwich thin + lettuce, tomato, and red wine vinegar 
* Chicken breast, basmati, green beans 
* A coconut milk ice cream sandy 

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