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Don’t Forget Your Caps

And I am not talking about the ones you wear on your head! I am talking about your shoulder caps. Yes, that’s right, those nice rounded shoulders that you see some with. What you might not know is that keeping your shoulders (caps) in tip top shape will also help ward off those neck and shoulder pains most get when you reach to pick up that gallon of milk, or life up your kids. There are some simple exercises we can do to ward off pain and build nice caps.

 

 

Here you can see a diagram of the shoulder muscles. You want to work all the Deltoid, meaing the posterior, anterior and lateral fibers of the muscle.

The Deltoid is a three headed muscle that caps the shoulder.

 

4 Great Exercises

Seated Dumbbell Press

Side Lateral Raise

Rear Lateral Raise

Heavy Dumbbell Shrug

Doing these 4 simple exercises at least 3 times a week will help build those well rounded caps and top off your beautiful body. I recommend doing each exercise using weights that are heavy, but not to heavy. The goal is to do 3 sets of 10-12 reps, and the last set should be hard to finish. If the last set is as easy as the first 2 sets then you need to up your weights. Continue to up your weights as your shoulders get stronger. And also, stand up tall, and be aware of your posture 😉

Now.. how would you like shoulders like these?

That is a killer TAT!! If I had shoulders like that I would have a TAT like that :)

Now that’s what I’m talkin about!

Use Your Own Body Weight to Workout

Use Your Own Body Weight to Workout

by The Greatist Team · 9 days ago · Tips

A great full body workout by The Greatist Team!

Now there’s no excuse to miss a workout, even if you’ve got nothing more than a floor and 10 spare minutes. These three moves are guaranteed to get the heart racing and muscles feeling the burn:

 

 

A. Lunge Jump: Stand with the feet together and lunge forward with the right foot. Jump straight up, propelling the arms forward while keeping the elbows bent. Switch legs in the air and land in a lunge with the opposite leg forward. Do 10 on each leg and move directly to the next exercise!

 

B. Push-ups: With hands shoulder-width apart and feet flexed, hips width distance apart, keep the body in a straight line and tighten the core. Bend the elbows until the chest reaches the ground, and then push back up (make sure to keep the elbows tucked close to the body). Perform 10 reps. Rest 60 seconds, and repeat exercises A and B for two more sets each.

 

C. Burpees: This one starts out in a low squat position with hands on the floor. Next, kick (or step) the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. Do 5 sets of 10 with 30 seconds rest in between.

 

The Takeaway: Try this three-move, 10 minute workout for an effective at-home sweat session.