{workout Wednesday}

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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!

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

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!

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Now let us all embrace the word muscle!

Peace Out,

Nicholle

{recovery}

coconut

After I have a hard/intense workout, my go to recovery drink is coconut water. Don’t be confused with coconut milk, which is higher in fat and calories. Coconut water is just that, the liquid inside of a coconut. Why would I use it for a recovery drink? Coconut water is packed with rehydrating and muscle relaxing nutrients and comes completely from nature. It has fifteen times more potassium in it than a typical sports drink and about 50 calories in a serving, versus a sports drink coming in at over 200 calories. A serving {8 oz} of coconut water has almost 500mg of potasium! Even more than a banana. Unlike a banana, which has about 27g of carbs, coconut water only has 9g of carbs….AND has 2g of protein! Of course there are lots of great things out there for post workout recovery, and not saying any are better or worse, just that this is what I have been liking after my harder workouts. It is very refreshing for me and quenches my thirst! I like Naked brand and VitaCoco….because that is what I can get locally:)

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What do you use or do for muscle recovery?
Peace Out~
Nicholle
{p.s. that Bodybuilding.com shaker bottle is the BOMB!!! First it doesn’t have a ball, instead the shaker part sits at the top of the bottle. Second it has two screw on compartments at the bottom to fit your protein powder and or supplements! I think it is called the spider shaker bottle. I only have this one, but from now on it will be the ONLY shaker bottle I will get…I got it free with my last bodybuilding.com order!}