{workout Wednesday}

20140327-093326.jpg

Yes, it’s Thursday. I wanted this entry to post yesterday, but I didn’t get it published. Anyway, here are two workouts I did this week. First up, a great Back and Biceps Workout. I did a warm up of hand to hand kettlebell swings, for five minutes with intervals of 20/10 {20 seconds doing the movement with a 10 second rest}. I did five super sets with this workout, so I went a little lighter in weight and really concentrated on the movement. For each super set I did three sets with reps between eight and fifteen. Just because I went down in weight does not mean that this workout was easier, FAR from it! I finished my Back & Bicep workout with some shrugs.

My leg workout yesterday was pretty simple, pretty quick, and very much a burn inducer. I started this workout with 10 minutes on the stair step machine, doing intervals of about 30 seconds medium resistance and 30 seconds high resistance. I then did two super sets and ended with a straight set of squats on the smith machine {the squat rack was in use. I’m not a huge fan of the smith machine for squats, but when need be it will do}. Before moving on to squats, I also did one set of single leg lying leg presses. Oh, and on the sissy squats {body weight with these}, I held onto the bar of the smith machine so that I could get really low and keep good form. Hopefully one day I won’t need to hold onto anything while doing sissy squats. If you haven’t done these before, don’t let the name fool you! They are HARD!

20140327-094422.jpg

 

What at have you workout this week? Let me know if you give either of these workouts a go!

Peace Out,

Nicholle

{lift some weights}

Here are a couple of workouts I put together and did last week. I meant to share them earlier, but time gets the best of me! I’ve been really trying to work on my deltoid muscles, and the shoulder & back workout I did hit them pretty good! As always, legs, legs, legs. I’m slowly seeing some small gains in my quads and hamstrings. I’m being patient and getting stronger! I keep a journal or log of my workouts. I write the date, what I did {reps and sets}, what weight I lifted, and how long the workout took. {If you don’t keep a log or journal on your workouts, I highly recommend you try it}

Looking in the mirror I’m seeing progress in my legs, but not even close to the progress in my upper body. Then the other day I was flipping back through my journal and stumbled to a leg workout from November 2013. I was shocked! Why? Well, back in November I was doing leg presses with 90 pounds, last week I did leg presses with 180 pounds! Dead lifts I was lifting 65 pounds, now I’m up to 115 pounds. Squats I was lifting 55 pounds, last week I did squats with 110 pounds! Although it might not be a lot of weight to be lifting and I have goals to be able to lift heavier, I was in shock to realize I have doubled the amount of weight I could lift just four months ago. FOUR months, let’s just say I’m excited to see what I can do after four more months.

As promised, a couple of workouts to keep you busy at the gym!

20140304-145301.jpg

20140304-145331.jpg

Let me know if you have any questions on the workouts, or if you give them a try let me know how it goes!
Peace Out,
Nicholle

{ladies, let’s grow some muscle}

I read a good article the other day {I will share it if I can find it} and it really hit the nail on the head on how women need to change their way of thinking when it comes to building muscle. So many women have this misconception in their mind that if they build muscle they are going to get huge, manly muscles, so they use the word “toned”. “I don’t want big muscles, I just want to be toned.” What does toned even mean? Are you saying you want arms that don’t jiggle,  a nice shapely shoulder? Or maybe you want a butt that isn’t flat or doesn’t jiggle? Do you want lean {tight} legs, and maybe be able to see some abdominal definition? Guess what, to have that “toned” body you are after you have to grow some muscle! It’s your body fat percentage that is going to determine how much of your muscle is going to show. That is, if you have muscle. Go check out the get in shape girl. She wrote a blog post all about this topic. Here is a small excerpt from that post written by Kyra Williams:

First of all, we all have muscles.  Some folks have bigger muscles than others just by their genetic make up.  Some have worked hard to develop some muscles more than others.  If your goal is to have lean muscle tone, then you desire the appearance of muscle with little body fat.  If this is what you want, you must develop your muscles.

 If you have a low body fat with underdeveloped muscle tissue, you are not going to see muscle tone or definition.  Think, skinny arms, flat stomach, skinny legs, little butt, etc.  If you have low body fat with developed muscles you will see a nice round booty, a side sweep of the quad, shoulder caps, abs, etc.  But you have to develop that muscle!

She also explains a scenario of someone who has a larger number of body fat to lose, and how gaining and building muscle is very important. When you gain muscle, it speeds up your metabolism!

Normally I like to keep my blog posts short, but this one got a little longer. I practice what I preach, and here is my muscle building workout I did today, give it a try! I warmed up for 10 minutes on the elliptical in cross country setting, think hills, big hills. Total workout took me under 40 minutes!

image

Now let us all embrace the word muscle!

Peace Out,

Nicholle

{weekend workout}

Too busy on the weekend to get a good workout in? Wrong!! Try this 23 minute upper body workout. Trust me, you will want to find the time to try this one!

20140215-211118.jpg

Warm up with 1 minute of each movement. Tap jacks: as your arms go up, your right leg goes behind your left leg with a side lunge and you tap your toe, arms go down as you bring your right leg back to start, repeat with your left leg. Side toe touch lunges are similar to skaters, same movement but bringing your opposite hand to opposite toes as you do a side lunge.
Workout is 20 seconds of work with a 10 second rest. Do each movement three times before moving onto the next movement. When you finish overhead presses, go back to the top with bicep curls and continue. Again, doing each movement three more times. Chest flys and pull overs will be done laying down.

What you will need:

  • Water
  • Interval timer
  • Dumbbells or plates {go heavy enough that it is hard to go that full 20 seconds, if it’s easy after 20 seconds you need to go up in weight!!}
  • A mat {optional}

No excuses, get a workout in this weekend!!

Peace Out,
Nicholle