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Strong Shoulders
Hey Everybody!!
Today’s workout is all about working out your shoulders! This workout is with free weights and a cable machine. You can always alter my workout if you only want to use the cable machine or only free weights. You just do the same movements. I like to switch it up so that I don’t get bored. I like to do these around 1-2 times a week, as it fits in my workout regimen. I also change the amount of weight I am lifting, based on how I am feeling that day. Most of these I use 5-10 pounds, except shoulder press I do 20-30 pounds. Remember to always listen to your body, which will decrease your risk of injury.
Do 4 sets of the following:
10 Cable Front Raise
10 Standing Dumbbell Lateral Raise (you can do this with cable’s as well, one arm at a time)
10 Dumbbell Shoulder Press
I have included a video below so you can see what each of these looks like.
If you loved today’s workout please subscribe below and leave a comment. I love hearing what all of you have to say. I would really appreciate it!
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Fat Gripz
Hey Everybody!
Today I am writing about an awesome addition to your gym bag. I never go to the gym without them! They are the Fat Gripz!
I have long fingers so I find that every time I am lifting my nails are digging into my palms. It is super uncomfortable but with my Fat Gripz it doesn’t happen anymore. I also have noticed that it helps me to pay closer attention to keeping my wrists straight while lifting. This helps me to not injure my elbow further (I have golfers’ elbow). FatGripz.com states “Many people use thick bar training because of how fast it adds muscle to their body compared to standard bar but many lifters report that thick bar training has actually helped (and presumably therefore, reduced the chance of) all types of injuries including wrist, elbow and shoulders issues. It seems that thick bars shift the stress off the joints and onto the muscles which is, of course, exactly what we want.”
I absolutely love how versatile they are. You can put them on almost anything at the gym. My husband and I use them on dumbbells, barbells, cables, and some cable grips. You can even use them on pull up bars.
They have different widths of grips depending on what you are looking for. I use the Fat Gripz One which are 1.75 inches in diameter and are made for functional training. They have a 2.25 and a 2.75-inch option as well. They also have a lifetime warranty on them so you don’t have to worry about having to buy another set unless you want a different width.
Using a fatter grip also helps you to increase muscle activation. FatGripz.com states “Fat Gripz / thick bars develop levels of muscle and strength that cannot be duplicated with standard equipment. It is not uncommon for even an experienced lifter to make significant muscle gains in just a few months by switching to thick bars.”
I have attached the link below if you would like to try them! Thank you for reading today’s blog. I hope you enjoyed it. If you did, leave a comment below!
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Tasty Tilapia
Hey Everybody!
Today’s recipe is one for tasty tilapia. I love this recipe because it is so easy to make. It’s one that I came up with on my own, after trying many recipes that I didn’t like. This recipe makes about four servings.
This recipe generally takes only about 20 minutes from start to finish.
Ingredients
4 Filets of Tilapia (I like to use Costco’s pre-packaged filets)
1 Egg
¼ Cup of Grated Parmesan Cheese
1 Tsp. Oregano
½ Tsp. Garlic Powder
1 Tbsp. Lemon Juice
1½ Cups of Minute Brown Rice
1½ Cups of Water
1 Can of Del Monte French Cut Sea Salt Green Beans
Instructions
- Preheat oven to 425⸰F.
- Start boiling your water in a pan.
- In a rectangle shaped container, whisk your egg (if it doesn’t whisk well, add a little bit of water).
- In a separate rectangle shaped container, mix your parmesan cheese, oregano, and garlic powder.
- When the water starts to boil add your rice, stir, put your lid on top, and remove from heat. (You want to do this near the beginning as brown rice takes longer to soak up the water).
- Now you want to get your baking sheet ready, I like to line mine with tin foil for easy clean up.
- Next, we will batter our fish. Take a filet, dip it in the whisked egg, dip it in the parmesan cheese mixture, then set it on the baking sheet. Repeat for other four.
- Once your oven is preheated, you can put your fish in. Cook for 10-12 minutes. (Check that the internal temperature has reached 145⸰F, I will insert the thermometer I use below.)
- Now heat your beans in a separate pan on medium low.
- When the fish is done, everything else should be as well. I add a little bit of lemon juice to garnish both my fish and my rice. I also sometimes add a little spray butter to my rice and beans. Enjoy!
I really enjoy this recipe and I hope you do too. Let me know what you think about this recipe in the comments below. If you love this please subscribe as well!
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Majestic Massage
Hey Everyone! Today I am talking about using massage for self-care! I believe that it is very important to incorporate into your life. I will also talk about how you could potentially more easily afford it.
There are so many benefits to massage. Massage can help reduce anxiety and depression. It can help to reduce cortisol (up to 50%), which in turn can increase your serotonin levels. This is the chemical that regulates mood. Through doing these things, massage can also help to regulate your sleep!! Massage can improve your immune function. It can help to stimulate the production of more white blood cells, which will help your body to fight off infections. The decreased cortisol (stress) can also help your body to stay strong and fight off diseases. Massage can help to reduce pain, acute or chronic. By improving your bodies circulation, it helps to get your blood flowing to the affected area, therefore aiding in the healing process by increasing the oxygen and nutrients.
Did you know that you can use your health savings account for massage? That means that the money that you used for your massage was tax free! If you are worried that your company will not approve this, explain this to your primary care provider. Mine happily wrote me a “prescription” for massage.
I actually have committed to monthly massages at Massage Envy here in Utah! Through a membership like this, I stay more committed to getting my massage each month. When I walk out of my current appointment, I make my appointment for the next month. Massage Envy has locations all over the US and you can use your membership at any location. Your first hour massage for each month is covered in your membership fee, and each additional service you get is deeply discounted.
I look forward to my next massage each month. I can’t wait to relieve my stress and the tension that my muscles have built up over the month. I do this to maintain where I am at, if you have an injury that needs to be worked you would need to get massages more frequently.
I hope you found value in today’s post, please comment below if you did. If you love the content, please subscribe below. I love to provide you with free health and wellness tips each week.
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