Get Superhero Arms!

Whether you’re looking to tighten up and tone or looking to bulk up, this plan is for everyone!  Here’s a look at how you can get your arms to look the way you want instead of looking like wet noodles.  Explanations follow at the bottom.

*For the tighten up and tone look, do sets of 20 / 15 / 12 (except for the 21’s)

*For the bulking up look, do sets of 12 / 10 / 8 (except for the 21’s)

Do this work out twice a week with 2-3 days of rest in-between

3 x 15 Overhead Medicine Ball Throws

3 x 21’s Bicep Curls

3 sets Incline Hammer Curls Drop Set

3 sets Overhead Dumbbell Press Drop Set

3 sets Skull Crushers SUPERSET Close Grip Push Ups

Make sure you go hard the whole time and you’ll have superhero arms in no time!  Good luck, and until tomorrow spend Everyday Living Fit!

Overhead Medicine Ball Throws: Hold a medicine ball like a basketball and throw it as far as you can overhead.  Switch which arm is your power arm for each throw.

21’s: Do 7 bottom half reps only going halfway up, 7 top half reps going only half way down, the 7 full reps.  That’s 1 set.

Incline Curls: Lay on a bench that’s at a 45 degree incline.

Drop Sets: Do a set with a weight that you can do 10 reps with.  Grab lighter dumbbells and immediately do another 10. Grab lighter dumbbells and immediately do another set.  That’s 1 set.

Overhead Dumbbell Press: Hold a dumbbell overhead with 2 hands.  Have your upper arms pinched against your head for the whole set.  Lower the dumbbell behind your back and press back up.

Skull Crushers: Lay on a flat bench with a pair of dumbbells in a chest press position.  Have your elbows pointed towards the ceiling for the whole set.  Slowly lower the dumbbells towards your head then press them back up towards the ceiling.



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Weekend Winter Run

Stay fit this weekend by signing up for a 5k race.  Yes it’s winter out and snowing, but that makes it more fun!  To sweeten the pot, find a fun race that offers something fun for signing up like a Tech Shirt.  I’ve run in races that actually serve beer when you finish.  Could you ask for a better reward at the end of a race? Running in the snow or in the cold may seem like it’s harder but it actually has its benefits. 

You burn more fat while running in the winter.  Your heart has to work harder to warm your body up, which means it’ll kick up your metabolism and burn more calories.

 You’ll get a better workout for your legs.  It’s hard to keep yourself going while running on an icy patch or in the snow, so your legs have to work harder and use all the little stabilizing muscles to keep you going.  You can bet on your legs being extra sore the day after!

If you’re still wondering whether or not you should venture out and run this weekend, just think “If Rocky Balboa does it, I should do it!”  Have fun, be safe, and until tomorrow spend Everyday Living Fit! 

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Healthy Chex Onion Rings!

What’s the best thing you could ask for when you’re having a rough day in the cold of winter? Comfort food.  And what’s one of the most comforting foods you’ll ever have?  Onion rings!  Instead of sucking down those fat filled, deep fried, artery clogging fast food onion rings which drip grease through the bag, try this mouth-watering healthy version.  You won’t have to feel one bit guilty about these!  There are no bad ingredients and are baked instead of fried.  Here’s the recipe:

1 large onion                                        

¼ cup egg beaters (or regular eggs if the egg beaters aren’t available)

¼ cup crushed Chex-Mix (either brown and white chex, or both!)

1.) Preheat oven to 375 degrees

2.) Peel onion and cut it into ½ inch slices

3.) Fill a small bowl with the egg beaters or eggs

4.) Put Chex-Mix into bag and crush it

5.) One at a time, dip a ring into the egg mix then toss it in the Chex-Mix bag

6.) Cook for 20-25 minutes on a non-stick cookie sheet flipping at the half way point

7.) Take out of oven, dip in ketchup and indulge in this healthy deliciousness!

Calories: 160

Sodium: 250 mg.

Carbs: 40 g.

Protein: 9 g.

After trying these you won’t want to go back to the grease rings.  You’ll feel better and won’t have to run 10 miles to burn them off!  You can always make something healthier just by baking it and using healthy ingredients!  Enjoy!

Until tomorrow, spend Everyday Living Fit!

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Wednesday's Workout: The Push-Up Row

It’s easy to get stuck using machines and the same old basic, plain exercises that only work one muscle group at a time.  They’re easy, you already know how to do them and you feel satisfied from working out although you know they don’t do much for you.   You need to change it up!  The best exercises you can do work more than one muscle group at a time, or multi-muscle exercises.  Here’s a great example of an exercise that works your entire upper body!  This exercise works your chest, back, shoulders, triceps, biceps, and core. It’s called the Push-Up Row and here’s how it works:

Step 1: Grab a pair of light dumbbells

Step 2: Get down in a Push-Up position with your hands on the dumbbells and your feet spread a little further than shoulder width.

Step 3: Do a push-up.

Step 4: At the top of your push-up pull your right dumbbell in towards your right side while squeezing the middle of your back together.  Pause and return to starting position.

Step 5: Do another push-up and at the top pull in your left dumbbell in towards your left side while squeezing the middle of your back together.  Pause and return to starting position.  That’s 1.

Do 3 sets of 10-20 for an upper body blast!  Have fun, and until tomorrow spend Everyday Living Fit!

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5 Simple Ways to Cut Calories

Everyone could afford to cut a few calories here and there, but it’s definitely easier said than done.  Having the discipline to not grab the chips or ice cream isn’t a trait most people possess.  The best thing you can do is put yourself in a position where those temptations aren’t even an option.  Here are a few ways to help you cut calories from your diet in order to stay healthy. 

1.) Take a Lunch to Work –  We all say we’ll go buy a salad, but by the time lunch rolls around we’re so hungry and busy that all we want is something quick and cheap which means most likely we’ll be headed down fast food alley.  Take 10 minutes the night before and make yourself a lunch.  You’ll be much happier when tomorrow comes and you have a healthy lunch and you also won’t have to spend any unnecessary money at the fast food joints. 

2.) Your Grocery Cart Is Your Empty Stomach – When you go grocery shopping think of your cart as your empty stomach.  Fill it only with healthy foods to help fuel your body. 

3.) Stop Drinking Your Calories – 8 ounces of juice or pop can have up to 150 calories, 20 grams of sugar and 30 carbs!  If you have 3 cans of pop a day that can add 450 calories, 60 grams of sugar and almost 100 carbs to your diet!  Drink more water.  If you need the flavor buy the Crystal Light or something similar to poor into your water.  You’ll be amazed at how lighter and healthier you feel, not to mention how many pounds you’ll shed by doing so.

4.) Cut Out Creamy – Chances are if it says “creamy” in the description, it’s bad for you.  Opt for healthier dressings and sauces like vinaigrettes, lights, or oil and vinegar. 

5.) No Cheese, Please - Cheese can add a few hundred calories to a sandwich.  Next time you make one or order one from a restaurant go without the cheese.  Especially with sandwiches, you really can’t taste a difference.

Remember these 5 tips to help cut out hundreds of calories a day!  Sometimes such easy changes can make HUGE differences in your diet. 

Until tomorrow, spend Everyday Living Fit!

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