Shoulders 2|11|17

Sunday, February 12, 2017

I haven't been as regular with posting my work outs and to be honest I've been awful at documenting my every move. I've just had a lot on my mind and zoning out in the gym is my therapy. Do you guys like my workout posts? Want to see more? Need videos to demonstrate? Let me know in the comments!

Warmup: with 2.5lb plates 20 lateral and front raises

4x15 lateral raises

4x15 front raises

4x12 plate front raises

4 x 12 single arm plate

4 x 15 rear delt flys

4 x 15 shoulder press - machine

That Solid Pump - Back & Biceps 1.24.17

Friday, January 27, 2017

Walks into the gym. Clear plan in mind of  going light and easy because it has been several weeks since my last back day before I went on vacation and returned with a two week cold. Turns on hip hop workout playlist on Spotify (not sponsored, just really tired of the same songs on Pandora and love all the different workout playlists). Then suddenly the music took me to a point of no return. Beast mode happened and I'm currently struggling to lift my arms to my desk to type this workout. I hurt, but I highly recommend changing up your music apps or playlists.

Allow me to you to a concept called drop sets. Essentially you perform a workout with weights until you are close to failure (can't lift anymore), and then drop to a lower weight and perform as many until you hit failure, or drop the weight again.

Warm up
 20 -  Light Wide Grip pull down
 20-  Light dumbbell

Perform the following in a drop set approach
3 times each or superset 3 rounds
Rest between each grouping!
15-20 Wide grip pull down
15-20 Straight arm push down

15-20 Cable rope rear delt rows
15-20 V bar pull down

15 Dumbbell curls
15-20 Upright cable rows

15 Barbell curls
15 Alternate hammer curl

Comment your favorite Spotify playlist on my Instagram photo!

10 Minute Shrimp Bowl with Fit Men Cook Microwaved Fried Rice

Wednesday, January 18, 2017

The most aesthetics dinners can turn out to be the easiest. After a long day in the office, and gym session the last thing I want to do is cook dinner.  I can’t take full credit for this meal as my husband actually cooked it and found the fried rice recipe on Fit Men Cook. However, we did plan the meal and ingredients together. Seeing requests for the recipe on his social media, the fact it only took 10 minutes to whip up, and how delicious it was I can’t keep the recipe to ourselves.

Cooked large shrimp (amount is to your discretion)
Uncle Ben’s microwaveable brown rice
2 tbsp minced garlic
2 tsp minced ginger ( I get the tubes in the produce department)
2 eggs
2 tbsp Braggs liquid aminos or low sodium soy sauce
1 tbsp sesame oil
1 tbsp rice vinegar
1 cup frozen peas and carrots (we use the whole bag
1 avocado
Sriracha spicy mayo – optional
red onion - optional
mint leaves - optional
cilantro – optional
sesame seeds - optional
sliced Mushrooms
bean sprouts 

11.       Get the shrimp sautéed in 1 tbsp of garlic and 1 tsp ginger while you make the rice. If you like mushrooms or bean sprouts saute with the shrimp.
22.      While items are in the microwave cut up an avocado. Chop up the mint leaves and cilantro while you do the next microwave step.

Steps from Fit Men Cook - recipe
33.      Cook the instant brown rice in the microwave
44.       Crack eggs in a bowl, add 1 tbsp garlic, ginger paste, low sodium soy sauce or Braggs liquid aminos, rice vinegar, and sesame oil. Beat together
55.       Pour cooked rice in a large microwaveable bowl, then toss in the frozen peas and carrots. Optional toss in a few tablespoons of chopped red onion. ( We skipped the onion for our version) Microwave the contents for 1 minute.
66.       Pour the egg mixture, stir and cook again for 2 minutes.

77.       Place the fried rice in a bowl, then add the shrimp, mushrooms, bean sprouts, and garnish with avocado, cilantro, and mint. Drizzle the Sriracha spicy mayo, and sprinkle sesame seeds if you have them. 

5 Tips For Joining A Gym in 2017

Thursday, January 12, 2017

Happy 2017! If you have a goal to be healthier this year and have yet to join a gym keep reading. If you are at a gym you dread going to this can also be benefit to you.  At my gym the crowd has been heavy and will be for the next few weeks. So you aren't one to drop off and cancel your membership, here are some tips to think about before signing a gym contract or getting a membership.

1. Really see your options and trial them
Check out the gyms near home or work and get a week pass. Ask for a tour of the facility and talk numbers. Some gyms are built for sales to make commission and can be overly pushy. Be sure to be clear this is new to you and you are looking around first before making a decision. The reason you talk membership packages is to know if it will work with your budget.

2. Trial during the time you would regularly visit the gym
Now that you have a few gyms picked out, visit during the time you think you would normally go. Before work, during lunch, or after work with post work being the high volume time. When I worked at a gym I encouraged the prospective members to try out a class. This is a fun way to meet other members and get introduced to ideas for working out. For women, classes are the main reason they join a gym.

3. Have realistic expectations
I can't stress this enough! Just because you join a gym doesn't mean you will transform over night. Expect a process that takes time and effort to meet your goals. Expect to be sore. Expect the feeling of not wanting to go, or wanting to skip a rep or the last 5 minutes of cardio. You get what you put in. I wouldn't track process by the number on the scale but measure your progress by how your clothes fit!

4. Accept the free intro personal training session
If you haven't picked up weights in your life, or even if you have an idea of what to do. Always accept the free intro personal training session. This gets you introduced to machines or routine in the gym. You get to know the set up of the gym better, and you can always learn something out of the session. Don't be surprised if they try to get you signed up for training sessions. Let them know you want to think about it. You don't have to sign up if you don't want to.

I wish you the best of luck on your journey in the gym in 2017!

Abs 12/17/16

Monday, December 19, 2016

20 x 3 Ball sit ups
15 x 3 Crunches (weighted machine)
Superset with
15 X 3 Oblique twists (machine)

Superset the following 3 times
12 - Roman chair side bends both sides weighted
12 - Roman chair backside on pads sit ups
12- hanging leg raises ( If you don't have the machine, do laying leg raises)

Cardio - Steady state stairmaster for 15 minutes
followed with steady state bicycle for 15 minutes and moderate resistance

Top - Under Armor | Bottoms - Nux | Shoes - Nike || Similar items under Shop Instagram

It's like getting reunited with an old bestie. Abs and I use to be pretty tight, it actually was my favorite thing to train in and out of the gym. One day I was forced to break up with abs due to getting too defined for the bikini division but now and days it's all about doing what makes me happy.

Physique Update:  I woke up Saturday morning at my goal weight I have had for a while. I looked my leanest and pretty proud of getting there without any focus on tracking what I ate or forcing/ increasing workouts. I've enjoyed sharing my workouts here which makes me feel accountable and committed to getting to the gym and getting creative with my lifts. I did get a little help with favorite fat burner that Kyle had ordered a while ago and was forgotten about. When I found it in the cabinet cleaning, it was in the month of expiration so I couldn't let it go to waste. It helped significantly with my energy and mood but also nudged my progress in the right direction. We got a little dusting of snow and ice which caused my plans to finish the week strong for the first early Sunday morning  gym hours to get postponed. Kyle and I played it safe staying warm inside by the fireplace and football. We are pretty excited for the Buccaneers to have a decent season. 

Leg Day 12/13/16

Wednesday, December 14, 2016

Warm up: 20-30 leg extensions

Superset 4 rounds
15 - Cable squats
15 - Pop squats

Superset 3 rounds
12 - Single leg extensions (each leg)
12- Wide stance squat pulse holding 30lb dumbbell
12 - Single leg deadlift with dumbbell

Superset 4 rounds
12 - Using the row machine facing away single leg lunges (with out without holding weights)
15 - Laying on ground with feet on seat of row machine - hamstring curls

Superset 3 rounds
12 - Single to one side leg press (glute focus) each side
12 - Hamstring curls (regular machine)
15 - Assisted pull up machine single leg push downs

Steady state stair master for 15 minutes

Leg day won the Instagram story vote, if you don't follow I can be found as @stephanie_aynne! Yes, I just shared my quad workout as my last routine but I desperately need to avoid my upper body for a few more days. I slept really funky the other night (probably snuggling my dogs) and it hurts to raise my arms just to dress myself. I do have a shoulder routine saved from last week I never got around to posting so that is being saved while I may be out of a gym when I am on vacation. Stay tuned!

In other news, I have recently stocked up on warm gear from Lululemon and I am now addicted to the swiftly tech long sleeve tops. I recommend sizing up.

Healthy High Protein Lean Chili Recipe

Thursday, December 8, 2016

Chili season is here! With the help of the holy grail condiments, hot sauce and mustard for my fellow struggle (plain) chicken fit friends and my husband stirring the pot, we put together a healthy chili dinner that could turn into a winter meal prep idea!

Servings: 6

1 package of Lean Ground Turkey (2.5 lbs) but you can get a smaller package for less protein
1 can of Magic Chili Starter Texas Medium
1 can of Diced Tomatoes (I use the chili style by Great Value or Ro-Tel)
1 cup Franks Red Hot Buffalo Wing Sauce
1 can Corn
3 tbsp French's Yellow Mustard (they make a spicy if you want to kick it up a notch)

In a big pot dump all the ingredients except for the lean ground turkey. Cook the lean ground turkey with optional season for taste with galic powder, salt, cumin, and ground pepper. Once fully cooked add to the pot and let simmer for 20 minutes.

Shortcut** If you are lazy over cleaning a million dishes cook the ground turkey in the big pot first then dump everything and let simmer for 20 minutes.

Garnish is optional with mexican cheese and sour cream.

Macros: Calories: 394   Carbs:19g   Fat: 14g   Protein: 40g  Sugar: 5g

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