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!

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