Triceps and Core

Today I focused on my triceps and my core (as the title suggested). Since I am a fighter I need to have strong arms and while my biceps are great my triceps are lacking a bit which is why I'm chose to focus on them today. I also chose my core because the core is the powerhouse of your body and if its weak then most of the other stuff doesn't really matter. Plus, everybody likes 6-packs right! My core isn't weak but that doesn't mean it couldn't be stronger. Here is the workout I did to do. Sorry I don't have any pictures of me, camera fail... None of these pictures are mine, I just searched for the exercise names.

Warm up
Some dynamic stretching (check out the video from my flexible muscles post for a sample video) and a slow 1 mile run. I want to break a sweat but not tire myself out.

Workout 
You'll need some dumbbells, a chair, and an exercise ball for this workout. I am going to complete these exercises with little to no rest between moves and I am going to complete the set 3 times (going through all the exercises counts as 1 set).



Glute bridge leg raise - 10 reps

Start laying on your back with your knees bent and heels on the ground. Raise your body by squeezing your glutes (butt muscles) so that from your knees to you shoulders is in a straight line (top picture). Lift one leg and bring to your chest without sagging in your hips (bottom picture). Reverse the movement and repeat with the other leg. That is one rep.

If the leg raise is too difficult you can just do the bridge and hold for 3 seconds as 1 rep.

Focus: Glutes (butt), Abdominals (stomach),

Triangle push ups - 10

 You can complete these on your toes or knees just make sure your body in flat and straight as pictured. Start with hands on the ground below your chest with your thumb and pointer finger touching. Bend elbows and slowly lower body down to hands (pictured) . Use your triceps to push your body back to the starting position. That is one rep. Keep your body tight to work your core as well and breathe out on the push up for the extra umph to get up!

Focus: Deltoids (shoulders), Pectorals (chest), Triceps ( back of arms)

Exercise ball roll in - 10

Start in a push up position with your shins on the exercise ball (step 1). Roll the exercise ball toward you by bringing your knees to your chest, your toes should still be on the ball (step 2). Return to the start by slowly stretching your legs back out. That is one rep. Remember to keep your abs tight and move slowly. This really challenges your core by forcing you to move as you attempt to keep your balance. Don't forget to breathe! Concentrating on not falling often leads people to hold their breath while doing this move but that will just lead to you gasping for air after a while. This move is also called a jackknife.

Focus: Obliques (side abs), Quadriceps (thighs), Abdominals (stomach)

Kickbacks - 10

This move can be done in many ways, I'll just show two. You can do each arm one at a time with the support of a bench (Arnold) or you can do both at once (woman in pink). It really is a matter of personal preference and ability. If you choose to use a bench you can use it as pictured or you may start with your knee on the bench as well. You begin by holding your dumbbell and bringing your elbow to your ribcage (left picture). Use your tricep to straighten your arm and bring the weight above your hip (right picture). That is one rep. You don't have to turn to look at the weight and you don't have to bring it as high as Arnold but do try to get it above your hip. If you want to do both arms at once you can't use a bench. You would start bent at the waist, dumbbells in hand hanging toward the floor with your arms bent and elbows at your ribcage. You would then use your triceps to straighten your arms and bring the weight above your hips (pictured). You would then return to the starting position. That is one rep.

Focus: Triceps (back of arm)

Hip lifts - 10

Start laying on your back with your arms at your sides. Bring your feet straight up to the ceiling. Breathe in as you prep to lip your hips and breathe out as you curl your hips toward your ribs and try to lift them off the floor (pictured). That is one rep. Don't bring your legs down flat each time they should be pointed toward the ceiling for all the reps. Pushing your hands into the floor will help you lift and keep steady.

Focus: Lower Abdominals (the spare tire area), Obliques (side abs)

Dips - 10

You can do dips in many ways, I'm going to explain the pictured one then I'll discuss how to modify it to make it harder. If you are using a chair like me here is what you do. Find a sturdy chair (if it has arms that is fine) and sit in it. To get to the starting position you scoot your butt forward out of the chair and place your hands on the seat on the chair with your arms unbent and your fingers pointed toward you (left picture). You can have your legs bent as shown or you can have them straight out in front of you which is harder. To execute the dip bend your elbows and lower your butt to the floor. Try not to bent your arms past 90 degrees as that could be bad for your shoulders. Return to the starting position by using your triceps to push you up. That is one rep. If you are doing this move with bent knees focus on using just your triceps to complete the move otherwise you may use your legs to push back up. That will rob you of the actual benefits of this move. Making it more difficult... Since I don't have the proper equipment I can't do full body weight dips, but if you have that stuff then go for full body weight! Full body weight is the toughest way to do a tricep dip. If you don't have the stuff but want to make it more difficult you can use two chairs. One you would use in the same way and the other you would rest your feet on (pictured). You would complete the move the same way it would just be much tougher.

Focus: Triceps (back of arms)

I like to throw in mini cardio every 3 exercises because it gives my muscles a break without me taking a break. Plus then I burn more calories. My mini cardio today will be hula hooping continuously for 2 songs alternating with a 2 song dance break. With that thrown in my workout will proceed like this

Glute bridge raises, triangle push up, exercise ball roll in, hula hoop for 2 songs, kickbacks, hip lifts, dips, 2 song dance break, glute bridge raises, etc.

If you find doing 10 reps of each is too difficult you can cut it down to 7 reps of each.

Cool down
Static stretching with a focus on abs, lower back, and tricep stretches. Hold each one for 30 seconds.

Tricep stretch (do both sides)

Arms across body (both sides)

Touch toes (try not to bend your knees)

Cobra stretch

Backbend. Try to have your arms straight.

Child's pose. For and extra stretch for the obliques reach to one side and hold then reach to the other side and hold

Done! Get your post workout drink and be happy with your day!

Cardio

When doing cardio pick something you really like or you won't do it. Most people that I've met don't like running. I understand that, I don't like running until I get out and start pounding the pavement. If you don't like to run then don't. In this post I'm going to give you some other options for cardio that you can do instead of running.

Team Sports
By far my favorite way to get in cardio is to play a team sport. This one is difficult because you need a team to play with and a team to play against but if you can find one then you're set! I love soccer so if I can get my friends together to play a random soccer game on the beach then I consider that my workout for the day. Frisbee is popular among my friends as well plus a frisbee is pretty small so I can take it with me most places. The best part is that you work up a nice sweat without thinking about it and you have fun. If you don't have friends that are team sport inclined look around at gyms or other recreation centers for sign ups for team sports. Your local YMCA might have a standing day where anyone of this age can come and play basketball together or something like that.

Cycling
I ride my bike everywhere because I don't have a car. Even when I do have access to a car if a place is close and I don't mind getting a little sweaty getting there then I strap up and ride over. I take my leisure bike ride time to explore my neighborhood. You see a lot more when you ride than when you drive. Also it's a lot easier to check out that little building that might be an ice cream shop on your bike than in your car. If you aren't comfortable riding around your neighborhood a stationary bike might be just right for you. Most gyms have them and there are spinning classes that you can take as well. A lot of the newer stationary bikes have workout programs that can make riding more challenging. You can do intervals or a hill session, there are plenty of options. Even though I enjoy the wind in my face and the scenery I sometimes ride stationary bikes  because I can multitask during that cardio session. Since I'm still in school I have to leave time for my homework but if its reading I have such an issue sitting down and just reading something boring. So, I add in a cycling cardio session so I don't feel so bored (plus then I can't fall asleep while I read). I jump on a bike, sit my book, or my stack of papers on the little shelf on the control panel (most bikes have a little shelf for you to sit something while you ride) then I pedal and read. I ride until the reading is done (within reason), sometimes I bring along a highlighter or pen and jot down the important parts. If you don't like reading I've seen some people bring their laptops and watch an episode of their favorite show while cycling. If that is more your speed then why not. You won't feel guilty about watching TV if you remove the couch potato aspect.


Dancing
Not knowing how to dance is not an excuse. If you have any music playing device and some floor space then you can dance for cardio. I take mini dance breaks after some of my exercise sets to help me tone up faster and burn more calories. I don't do any specific moves I just let my body move to the beat! The key is to pick and upbeat song and rock out the whole time. I only do this one in the privacy of my own home but I thoroughly enjoy it. If that doesn't work for you there are dance studios and plenty of cardio dance classes in gyms all over. Find one that speaks to you and go for it. Its fun and you may learn something.

Swimming
I love water! I love to drink it and bathe in it and I love to swim! I find swimming calming and refreshing, especially on a hot day. Gyms usually don't have pools but community centers often do. If you have your own pool that is even better! Just put on your swim suit and do a few laps. You don't have to really focus on anything specific actually just get in the pool and stay in for a certain amount of time. If you really want to get in some good cardio then try to stay in the deep end the whole time. This does a few things: 1. You avoid most of the small children since they often stay in the shallow end, 2. You never really get a rest because when you aren't swimming you are treading water which is still a workout. Another great thing about swimming is that it is very easy on joints. If you have a bad knee, or weak ankles the water doesn't put painful pressure on them. If you can't swim you can stay in the shallow end and just enjoy the water. Moving in water is more difficult than moving in air so even if you just walk around the shallow end a few times you have done something. If you really are at a loss for water activities then find a class and join!


Jump roping
I can't lie, this activity takes some skill. You may have to work on it if you can't jump rope already but once you get it, it really is great for cardio. Obviously jumping up and down a bunch of times will get your heart going. Another bonus is that you work your calves, arms, and you increase your hand-eye coordination. There is a reason boxers often jump rope. You can do more than just boringly jump as well. You can try speed jumping or you can jump with a weighted rope. Both do great things for you, faster jumping means more sweating and a heavier rope means more arm and shoulder work. Just make sure you get the right rope for your height. You check this by standing on the rope with both feet in the middle then take the handles and pull them up your sides until there is no more slack in the rope. If the handles are in your armpits the rope is right, if they are above your armpits the rope is too long, and if they don't reach your armpits the rope is too short. A too short or too long rope will mess up your jump roping form and make it hard to get a good rhythm going or to continue your rhythm. Good form is when your arms are down with your elbows touching or almost touching you and you move the rope using mostly wrist movement. If you are making giant arms circles you are either compensating for a short rope or you just having trouble figuring it out. No worries here is a video of someone with good form (and some good moves to try) jumping rope. You don't have to start the way she does you can start by swinging your arms just try to get in the rhythm with your arms at your sides like she does.


Hula Hooping
I really enjoy this one. I know it is decently difficult but it is pretty fun to me. I can't help you learn how to hula hoop but I'm sure youtube can if you search. I started when I was a kid on the playground and I just never forgot how... Either way I find it very energizing. It is a challenge to keep the hoop up and if you have a cool looking hoop the faster you spin it the cooler the color swirl around your waist looks. This could take some serious practice but once you get it its a great ab workout. I do it by playing a song and trying to keep the hoop up the whole time. If you really have trouble you may live near a hula hoop gym (yes they do exist). You can go and learn how to hoop and other cool tricks with it. My tip would be not to use a weighted hoop, they can be uncomfortable on your midsection I find but try everything!

Walking
A lot of people consider walking as cardio for old people but that isn't true. Walking is a great way to get in some cardio without having to sweat a whole lot (I really like that because sometimes I just did my hair and why waste all that work by sweating it out). The trick is you need to focus on pace or duration to make it a decent cardio session. When focusing on pace walk briskly. Your cardio walking pace should be faster than your regular walking pace. I've got nothing against walking slowly but you have to admit that walking slowly over a short distance or for only 10 or so minutes won't do you much good. However, you can take a leisurely pace if you go a far distance or for a good amount of time. For example, it doesn't matter how slowly you walk if you have walked for an hour. Okay, that is a lot of time but you don't have to walk for that long just try to pick a good amount of time for you. A long distance will do as well. If you decide you are going to walk 3 miles and that is a lot for you then do it. For me, if I decide I'm going to walk as my cardio (I do that often on recovery days or when I'm really sore or for my hair as mentioned) I make a point to do at least 30 minutes. I also usually go somewhere, I walk to the store for some groceries or if I'm doing cardio before strength training I walk to my training location and walk back (warm-up and cool down). Basically, pick one and go for it: walk slowly for a long distance or time or walk fast for a shorter distance or time. The key is to not fall into the idea that if you walked around all day that counts as your workout. If you have a pedometer and you got in your goal number of steps in then great but if you don't have a pedometer you really can't tell if you did enough, you might just be tired. Try not to skip it for that reason, you wouldn't consider using the stairs as you leg workout so don't consider going about your day as your walking cardio.

This is not as exhaustive list of all things cardio this is just some suggestions to help you find whats best for you. If you don't want to run then don't but do get in some cardio some time as part of your regular workout, you won't regret it. Some time I'll post a list of exercises that give you cardio benefits while you strength train. Until then experiment with new moves!

Breakfast of Champions!

There it is homemade by me! This is what I would like to have for breakfast everyday. I usually only have time to make the omelet though. Anyway the reason it is a breakfast of champions is because it gives me protein, iron, calcium, vitamin C, potassium and a whole host of other stuff. First I shall give you a description of this breakfast and then I'll give you my general rules for breakfast.

The above breakfast consists of a spinach, red and green bell pepper, and cheese omelet, 2 slices of toast and jam, an apple, and peanut butter and yogurt dip for the apple.

To make on omelet you need a non-stick pan otherwise it will likely not work. If you can't make an omelet scrabbled eggs will work with all the stuff tossed in the pan as well. I was going to explain how to make an omelet but it is way too difficult to write down coherently. There are plenty of videos on youtube so you can search it if you want to learn how. Just some important things to note: too many eggs in the pan will make it extremely difficult to make a good omelet, adding milk does not make eggs fluffier, and you can literally put ANYTHING in an omelet I once had hummus in my omelet, quite good. I usually don't have meat in my morning omelets (I sometimes have omelets for dinner or lunch or whenever...). This is for no reason other than I'm a poor college student and I like to save the meat for a later meal. My omelet is how I get vegetables in the morning and I get protein from the eggs.

The peanut butter and yogurt mixture tastes really good on apple slices. I make it by mixing plain Greek yogurt and smooth peanut butter. Equal parts of each tastes good but I mix and taste. It's different each time I make it. The peanut butter is good on apples alone but I find it doesn't stick as well plus the yogurt makes it more filling. I have it as a snack sometimes too. It has protein from the peanut butter, and calcium from the yogurt plus my yogurt always has live and active cultures so that is even better!

My toast is whole grain and the jelly is homemade by my grandma so it is just grapes and maybe some sugar.

This breakfast is pretty balanced and it gives me a good start for the day. I'm not too full from it but I don't get hungry early.

My Breakfast Rules

Try to focus on one major group for breakfast either vegetables or fruit, explanation later

Don't stuff myself

* Nothing sweet for breakfast (No donuts, cinnamon rolls, muffins, etc)

Eat within an hour or so of waking

Beyond that I eat whatever I want for breakfast! Let me explain...

Focusing on one group is just so I don't try to get everything in at once. I find that I don't get enough fruit so I try to get some in at every meal. I always get veggies because of the omelet so I focus on getting fruit in during breakfast.

I don't stuff myself because I want to get energy from breakfast, not be so full I want to fall asleep after. Eating too much means you use too much energy to digest thus you become tired.

I don't eat anything sweet because sugar is not a good way to start the day. I do however have sweets after breakfast (if I'm craving some) or for brunch or when I'm really lazy. The key is don't make it a regular thing but don't feel guilty if you do have something sweet, it doesn't help to do that. Have a sweet if you want to, enjoy it and get over it.

You want to eat within an hour of waking because when you wake up you're waking up from starving. You were starving all night and that means your blood sugar is low. Eating just about anything will bring your blood sugar back up to the normal level. If you don't then your body goes into survival mode. Survival mode means that your body tries to keep as many nutrients as possible so when you finally do eat your body keeps everything because it thinks you're starving. That means you end up with more nutrients than you need and extra nutrients gets deposited for later on your stomach, hips, etc.

That is the story of breakfast for me. It's the most important meal of the day so eat up and enjoy!

Forgive me

I'm still starting out on this so I know this blog needs work. I don't post everyday then other days I want to post 8 things. I am working on making dedicated time for this and being more regular with my posts. I am also going to try my best to put up videos of me doing some exercises and stretching and I will get my meals on here too. Sorry I'm such a noob! I try but I know it doesn't always come together so bare with me. Thanks!

Flexible muscles are strong muscles

People really seem to under rate the value of flexibility. You don't have to be able to put your feet behind your head but being able to touch your toes without bending your knees is something I think everyone should try to achieve.

Flexibility is important because flexible muscles are less prone to injury. Have you ever heard the saying "The tree that does not bend breaks"? You want to be able to bend so you don't break. Pulling a muscle is the result of that muscle stretching beyond its flexibility. People who are more flexible pull muscles A LOT less or almost never. I can't remember the last time I pulled a muscle.

To increase flexibility and help guard against injury during a workout or some other physical activity be sure to stretch before and after your workout. I know, I know, you don't have time to stretch or you don't want to. I understand, occasionally I skip a stretching session for want of time or for presence of laziness. However, more often than not I stretch as a part of every workout. The key is to do dynamic stretching before the workout and static stretching after the workout.

Dynamic stretches are stretches where you move as you stretch and you work up a bit of a sweat too. Here is a pretty good video of a bunch of different ones. I don't do all of those but I hit all the major muscle groups. Also note his video is only about 6 minutes so if you wanted to do all of those that times isn't unreasonable as a warm up. The point of those is to stretch as you warm your muscles so you don't tear or pull anything. That is really important to do otherwise you could have some injuries and nobody wants that.

Static stretches are stretches where you stretch without moving and typically hold it for a period of time, usually 30 seconds. Those types of stretches are best suited for after a workout as a cool down. The reason is because static stretches stretch the muscle then after you stop the muscle shrinks for a bit. This is a problem if you plan on pushing that muscle to its limit later. Also you have probably noticed this but when you do a static stretch you are often calmed. I don't know about you but I stretch sometimes when I get our of bed (the big reach for the sky stretch) and afterwards I'm chill and relaxed. While that is all well and good its not quite the mood you want to be in before you workout. Taht feeling is exactly what you want after though. Sometimes I static stretch just before bed to calm myself and help me sleep.

If you really can't find time to stretch as a part of every workout then do some dedicated stretching days or pick up yoga. Or you can do what I like to do and dynamic stretch right after waking up and static stretch before bed. The morning stretch helps me wake up and get ready for the day by warming up my muscles and the static stretch helps me sleep by calming me down.

There is plenty of literature on stretching so check it out if you want to form your own opinion.