Tag Archives: shoulders

#15 Full Body Circuit Workout

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After all the decadent food, sweet treats, and flowing drinks we’ve all been consuming lately, I hope y’all have made it to the gym or done something to stay active.  (Yes, I’m lookin’ at YOU!)  You know how I feel about that!  If not, don’t beat yourself up; instead, START NOW!  Itz never too late to MOVE.  And I’ve got the perfect routine to whip your booty into shape and sweat out some of that blissful holiday food.  Itz a FULL BODY CIRCUIT WORKOUT!

#15 Full Body Circuit

Ooooh baby – this was a good one!  My friend and I did it together and we were sweating, hearts racing, and were SORE the next day.  All signs of a stellar workout in my opinion.  You can, of course, substitute dumbbells for the barbell or not use any additional weight at all.  I prefer barbells for lunges and squats as I think itz more comfortable and less awkward than holding dumbbells.

Last night I dropped by my sister’s house because the Chanukah gift she ordered me came in.  I decided to do a last-minute vlog on how to do plank walkups because I’m not sure that’s a very common exercise.  Stephanie got me new pajamas, so I’m sporting them during the video.  Don’t mind my long underwear!  Jacob, my nephew sidekick, is right alongside me helping out (and is in his jammies, too!).

You even got a quick glimpse of my niece, Audrey!

15 full body circuit

See?  #PROOF I did it!

Which do you prefer for lunges and squats: barbells or dumbbells?  Have you ever done plank walkups before?

Basic Shoulders & Arms Workout

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I’ve got another basic workout to share with you today.  Be sure to check out my Basic Leg Workout.  These basic workouts are fabulous for people who are just learning to lift weights or for those who might be getting back to strength training (like me) or merely want a new workout to try!  I will encourage you to lift heavier weights than you are used to.  While these basic exercises should be done between 12 – 15 reps each set, the last couple of reps should be difficult (while still maintaining proper form – safety first!).  If all 12 – 15 reps are easy, you need to increase the weight.

For those of you who are more advanced, I recommend throwing some cardio into the mix.  Superset the exercises and, instead of resting, jump rope for a minute.  Just an idea.  You know I’m a fan of supersetting exercises no matter what your skill level.  Since I do lift heavy, my arms are always jello by the end of this.

Now onto the PRO Compression giveaway winner.  Congratulations to #14 Brittany (Healthy Slice of Life)!  Please e-mail me your size, sock color preference, and shipping information.

Thanks to everyone who entered.  You can still get the compression socks!  PRO Compression is giving all Itz Linz readers 40% off plus FREE SHIPPING - use the coupon code FIT40.  These would make a wonderful holiday gift for that someone special in your life.  Or you.  Treat yourself.  Itz hard to pass up this kind of deal!

What is your favorite arm or shoulder exercise?

Taking The Time

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Sometimes life feels so busy that everything is constantly go-go-go.  Sometimes itz important to remember to slow down and take the time to enjoy the simple things in life.  Sometimes those days come on days that someone [ME] doesn’t have to go to work.  This morning I took the time to snuggle a little bit longer  in bed with Zoey.

Aka: A good excuse to sneak in a picture of Zoey. :)   This morning I took the time to make the bed even though I usually never do and kind of strongly dislike doing it because I think it’s pointless.

I do like the way it looks though.  Even though we’ll just mess it up again tonight when we go to sleep.  I took the time to enjoy a cup of coffee and a light breakfast outdoors pre-workout since I was in no rush to get to the gym.

After my leisurely morning, I took the time to go to the gym and arrived at 7:30.  (I “slept in” until 6:15.)  Surprisingly, the gym was a lot less crowded at 7:30 than it typically is at 5:30.  I was loving this since I had my own workout area totally to myself.

Then I took the time to get in a great workout.

Week 11 Day 5: Shoulders, Calves, & Cardio

  • Circuit:20 reps each
  • Dumbbell Shoulder Press: 15 pounds
  • Seated Bent Over Rear Delt Raise: 12.5 pounds
  • Front Dumbbell Raise: 12.5 pounds
  • Side Lateral Raise: 10 pounds
  • Standing Dumbbell Upright Row: 12.5 pounds
  • Calf Press on the Leg Press: 150 pounds
  • Standing Calf Raise: 80 pounds
  • Complete circuit 3 times
  • Cardio: 30 – 40 minutes

20 reps of each exercise is no joke!  I definitely had to use lower weights than in Phase 2 because of the high number of reps.  I like the change and the new challenge though.  When I was finished, I took the time to sit in the steam room and loved how the sweat poured out of me.  (Luckily for you, this went unpictured.)  I also took the time to do some good stretching in there.  It’s no bikram or hot yoga, but it still felt nice!  When I got home, I took the time to cook breakfast #2 and burn my kale.

[Not recommended.]  After topping it with nutritional yeast and eggwhites, it tasted just as good fine.  While typing this blog post, I took the time to link up to Lindsay’s Fitness Loves of the Week.

In Sweetness and In Health

My FLOW is my new green workout tank top I purchased last weekend.

Perk of being at the gym with no one else: taking pictures of yourself in the mirror. :)   I’m also taking the time to recognize an accomplishment for Meg’s High Five Friday.

I high-fived all of my students for working so hard and sustaining the long hours of the state standardized testing this past week.  Third grade is the first year that they take the test and the mere process of taking the test is pretty challenging since it’s new to them.  We do take tests in third grade, but state testing is different as it entails long hours and consecutive days.  I am incredibly proud of all of my students and told them they brought tears to my eyes for working so hard and staying focused during the three days of testing this past week.  One more week to go!

Have you taken the time to enter my giveaway yet?

What have you taken the time for as of late?

Healthy Eating Challenge

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My Spring Break is officially ending.  It was a fun and relaxing week of traveling, working out, hanging with family, lots of walks, sparkly pink nails, slicing, fro yo, tasty eats, productivity, and goodies!  Yesterday, the weather was gorgeous; I got outside for a couple of walks to simply enjoy the fresh air.

My girls had a soccer game and we won!  That makes our team 4 and 1.  It’s awesome to be able to coach such a wonderful group of girls with positive attitudes and true talent.  My brother, nephew, and husband came to the game and then we all went to dinner after.  Jonny and I have been dog-sitting his parents’ dogs for the past few days. One of the dogs, Zorro, is Zoey’s brother.  The other dog is Paris and they are absolutely best friends.

We are best friends!

Zoey, on the other hand, prefers her own space and tends to be a bit of a loner.

I like to call it "independent."

This morning I rocked it at the gym [again!] with the last workout for Week 9.  This is definitely my favorite workout of the week.  I’m not sure what it was, but I felt really strong throughout the whole workout and was just enjoying all the iron pumpin’!

Week 9 Day 6: Shoulders, Triceps, Calves, & Sprints

  • *Superset – Bench Press: 3 sets of 15 reps (30 pounds)
  • *Superset – Jump Rope: 3 sets of 1 minute
  • ^Superset – Bench Dips: 3 sets of 15 reps
  • ^Superset – Mountain Climbers: 3 sets of 15 reps
  • *Tripleset – Dumbbell Upright Row: 3 sets of 12 reps (15 pounds)
  • *Tripleset – Arnold Dumbbell Press: 3 sets of 12 reps (15 pounds)
  • *Tripleset – Jump Rope: 3 sets of 1 minute
  • ^Tripleset – Side Lateral Raise: 3 sets of 12 reps (10 pounds)
  • ^Tripleset - Tricep Pushdown (rope): 3 sets of 12 reps (30 pounds)
  • ^Tripleset - Jump Rope (high knees): 3 sets of 1 minute
  • *Superset – Medicine Ball Push Ups: 3 sets of 10 reps
  • *Superset – Push Ups: 3 sets of 10 reps
  • ^Tripleset – Standing Calf Raise: 3 sets of 20 reps (70 pounds)
  • ^Tripleset – Sitting Calf Raise on Leg Press Machine: 3 sets of 20 reps (150 pounds)
  • ^Tripleset - Jump Rope: 3 sets of 1 minute
  • Cardio: 30 minutes Run/Walk Intervals

28-Day Healthy Eating Challenge

I signed up for this event through the Whole Foods in St. Louis.  (There are always TONS of events going on here!) What is it?  They are weekly meetings during April that include a quick lecture and cooking demonstration.  Why did I sign up?  I do know how to eat healthy, yes; however, I am not a professional and feel like I can always learn more.  I am stoked to see what new information will come my way.

Here are the topics that will be covered:

  1. Whole Foods
  2. Plant Strong
  3. Healthy Fats
  4. Nutrition Dense
  5. Celebration

Also, I signed up with a friend.  Sometimes it is hard to find time to hang out, so now we are guaranteed to see each other once a week for the month of April.  Yay!  Don’t worry, I will definitely share what I learn in this class with you.  If you are in the St. Louis area, I highly encourage you to sign up, too!  I mean if nothing else, I’ll be there!  ;)   Pre-registration is required, so sign up before it gets sold out.  (Sign up here.)

I’m off to seize my last day of break before returning to my kiddos!  And I have grocery shopping, laundry, food prep, and family dinner to accomplish today/tonight, so I best get started!  Happy Sunday to you!

Have you ever been to a Whole Foods event?  Do share!

High Five Friday

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I think all my go-go-going kind of caught up to me yesterday.  I helped my sister with a photoshoot in the morning, and I planned on waking up extra early to squeeze in a workout.  After laying in bed for awhile, I decided a cup of coffee may do the trick.  Well, that cup of coffee kept me by my computer for too long and the next thing I knew it was time to get ready for the shoot.

When we were finished, I ran a few errands, and by the time I got home I was famished.  I snacked way too heavily instead of plating my food.  I dilly-dallied around the house and knew I was just procrastinating getting to the gym.  Earlier this week, Meg talked about taking a challenge.  I decided that the gym was my challenge and I would tackle it by getting started on a workout.  Usually once I start a workout I am good to go.  Yesterday was not the case.  The whole thing was challenging; I just wasn’t feeling it.  I powered through the weight section of the workout and was thrilled to be done.

Week 9 Day 3: Chest, Shoulders, Abs, & Sprints

  • *Superset – Incline Dumbbell Press: 3 sets of 15 reps (15 pounds)
  • *Superset – Dumbbell Shoulder Press: 3 sets of 15 reps (15 pounds)
  • ^Superset – Cable Cross-Over: 3 sets of 15 reps (15 pounds)
  • ^Superset – Push Ups: 3 sets of 12 reps
  • *Superset – One Arm Overhead Kettlebell Squats: 3 sets of 15 reps each side (12 pounds)
  • *Superset – Jack Knife Sit-Up: 3 sets of 15 reps
  • ^Tripleset- Side Lateral Raise: 3 sets of 15 reps (10 pounds)
  • ^Tripleset – Standing Dumbbell Upright Row: 3 sets of 15 reps (15 pounds)
  • ^Tripleset - Burpees: 3 sets of 10 reps
  • *Superset – Dips: 3 sets of 15 reps
  • *Superset - Push Ups: 3 sets of 15 reps
  • Knee/Hip Raise: 3 sets of 15 reps

This workout was supposed to be followed by a thirty minute cardio session like yesterday’s.  However, since I was totally not feeling it, I called it a day at the gym and headed home.  When I got home, I was pretty grumpy since I didn’t have the best workout.  It was absolutely beautiful out, so I decided to take a walk around our neighborhood for about thirty minutes.  Not the same as doing run/walk intervals on the treadmill, but definitely better than nothing.  And for getting the workout in, I’m giving myself a high-five. :)

Sure you can give yourself a high-five!  Because I just did.  Especially on High Five Friday.  I do believe that my workout was crummy because I anticipated it being crummy.  I went in with the mindset of, “This is totally going to suck,” and it did.  Am I glad I got it done?  Yes, but I like to enjoy my workouts (which I usually do), and yesterday I didn’t.  I did, however, enjoy my walk and the weather.  My experience re-confirmed that I have to get my workouts done in the morning.  That is when I feel my best and it helps set the positive tone for the day.  Afterall…

(source) True story.  This morning I woke up with a positive attitude just knowing that I was going to kill it at the gym today.  And you know what?  I did.  Mind over matter, my friends.

Week 9 Day 4: Hamstrings, Glutes, & Calves

  • *Superset – Seated Leg Curl: 3 sets of 15 reps (80 pounds)
  • *Superset – Barbell lunge: 3 sets of 15 reps each side (40 pounds)
  • ^Superset – Stiff Legged Barbell Deadlift: 3 sets of 15 reps (60 pounds)
  • ^Superset – Bounce Bounce Squat: 3 sets of 15 (25 pounds)
  • *Superset – One Legged Kneeling Leg Curl: 3 sets of 15 reps (15 pounds)
  • *Superset – Split Squat: 3 sets of 15 reps
  • ^Superset – One Legged Barbell Squat: 3 sets of 15 reps (40 pounds)
  • ^Superset – Mountain Climbers: 3 sets of 20 reps
  • *Tripleset – Standing Calf Raise: 3 sets of 20 reps (70 pounds)
  • *Tripleset – Seated Calf Raise: 3 sets of 20 reps (120 pounds)
  • *Tripleset – Jump Rope: 3 sets of 1 minute

I intended on doing the 30 minute cardio session on the treadmill, but I happened to spot Annette at the gym just before she began her Zumba class!  Knowing that this would be the last time I would be able to take one of her classes in quite some time (she’s moving! :( ), I jumped at the opportunity.  Plus, watching her dance and trying to keep up just puts me in an instantly good mood.  Pretty sure Annette shakes it 100 times faster than I do – quite impressive!

What are you giving yourself a high five for today?  Go ahead, celebrate your successes!

Toothpaste Fail

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I’m totally loving the LiveFit Trainer program for several reasons, but mostly because I have been able to increase my weight selection throughout these last several weeks and I know there are even more changes to come.  I like following a plan and I especially like how each day focuses on one or two muscle groups and after the workout they are totally exhausted.  Call me crazy, but I love that feeling. :)   Today’s soreness thanks this workout:

Week 7 Day 4: Shoulders

  • Arnold Dumbbell Press: 4 sets of 8 reps (17.5 pounds)
  • Seated Bent Over Rear Delt Raise: 4 sets of 8 reps (15 pounds)
  • Standing Palm In One Arm Dumbbell Press: 4 sets of 8 reps (17.5 pounds)
  • *Superset – Front Dumbbell Raise: 4 sets of 8 reps (15 pounds)
  • *Superset – Standing Dumbbell Upright Row: 4 sets of 8 reps (17.5 pounds)
  • Side Lateral Raise: 4 sets of 8 reps (12.5 pounds)
  • Reverse Flyes: 4 sets of 8 reps (10 pounds)
  • Stairstepper: 30 minutes

15 pounds may not seem like very much weight, but considering I started with 7.5 – 10 pounds, I’ll take the increase! :) Good thing I have focused on my arms this week because my dear husband has recently left the toothpaste looking like this:

Ok maybe needing my arm muscles to straighten it out was a slight exaggeration.  Now, I am by no means a “neat” person.  (Jonny will happily affirm this.)  However, there are some things I like to keep orderly; perhaps because I do such a poor job in other areas of our house.  The kitchen counter is just SO convenient to throw anything and everything on when I get home.  And why should I put it away if I’m just going to use it again?  I’m totally not a bed-maker for the reason of “I’m just going to sleep in it tonight.”  My momma and Jonny strongly disagree.  I digress.  Keeping the toothpaste nice and rolled up makes for easier squirtage when it’s time to use.

It just makes more sense.  Just like keeping four pairs of shoes out at once makes sense, too.  And my purses and bags.  I change them out often.  Girls?  Can I get some back-up here?? 

Are you a toothpaste roller-upper or a squeeze wherever kind of person?

Ceramic Knife

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I have the cutest husband ever.  I mean, I already knew that, but he is constantly surprising me!  I’ll share the latest story, but first my workout from this morning.  It was shoulders day and I was excited to have more time at the gym instead of being rushed like I usually am.  Find the original workout here.  My version is below:

Week 5 Day 5: Shoulders

  • Barbell Overhead Shoulder Press : warm-up 3 sets of 10 reps (30 pounds)
  • *Superset – Upright Dumbbell Row: 3 sets of 10 reps (15 pounds)
  • *Superset – Standing Dumbbell Military Press: 3 sets of 10 reps (15 pounds)
  • Incline Bench Front Dumbbell Delt Raise: 3 sets of 10 reps (7.5 pounds)
  • Rear Delt Raise: 3 sets of 10 reps (12.5 pounds)
  • Lateral Raise: 3 sets of 10 reps (10 pounds)
  • Rear Delt Cable Flyes: 3 sets of 10 reps (5 pounds each side)
  • Cardio: 30 minutes (step-mill)

I read the latest issue of Fitness magazine while on the step-mill and it made the time fly by!  Love when that happens.  Back to Jonny.  Remember when I dragged took him to that Raw Vegan cooking class?  Well, another one of the five million things that the class made me want was a ceramic knife.  The chef explained that ceramic knives are a lot sharper than the traditional steel knife and stay sharper for longer, as well.

Anyway, the day after Valentine’s Day, there was a present sitting on our kitchen counter.  I was confused since Jonny and I had already exchanged gifts.  I asked him why he got me another gift as we are trying to be better about money as we just bought a house and all.  He told me if I didn’t like it then I could return it.  I opened…

A Kyocera Santoku Knife!  Plus, it’s pink and $5.00 will now be donated to Susan G. Komen for the Cure.  Double bonus!  I asked Jonny how he knew I wanted this, and he replied, “Ya know, I do listen to you!”  So sweet. :)

Another awesome fact about this knife is it’s purity.  I didn’t even know was a factor until I read the back of the box: “Ceramic is a pure and healthy alternative.  Unlike steel knives, ceramic blades will not transfer metal ions to food, nor corrode from acids or oils in fruits and vegetables. Ceramic will never ever rust.”  I had no idea and am now kind of grossed out by steel knives.  Oh well, live and learn.  The ceramic knife is super lightweight and can break if dropped, so I made sure to tell Jonny that this knife is for me-only.  How nice, right?  He didn’t mind since I do most of the cutting of fruits and vegetables for us anyway.  I can’t wait to try it out and will be sure to provide an update!  After I opened the knife, I found a little card:

Worst handwriting ever, so in case you can’t decipher the chicken scratch, it reads: “Happy Valentine’s Day.  I love you.  Please give the penny back to me.”  And yes, Jonny actually taped a penny inside.  Hilarious!  The lady at Williams-Sonoma told him an old wives tale states that if you give someone a knife, then they must give a coin in return or your love/friendship will be broken.  And it’s funny because my grandmother gave us a set of knives and made me give her a coin, too!  I like that I’m so loved. :)   I obviously gave the penny back and did not return the present.

Have you ever used a ceramic knife before?