What I’m Reading Wednesday: Get in a Quickie… Workout

How is it already August? You know you should squeeze in a workout, but it’s beautiful outside and we all know… winter is coming.

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Credit: Pixbay

So dominate these efficient routines, enjoy the sun and avoid all white walkers & stone men!


Don’t you just love that immobilizing, clenching feeling you get when your abs are sore and you sneeze? No? Hmmm… well, then maybe you should avoid this workout. This circuit is also wonderful if you are in a super busy gym as well, bc it only requires one piece of equipment and limited space.
Med Ball Workout (5 MOVES TO A 6 PACK!) – Jeff Cavaliere with Athlean-X.com

Got a big day coming up… and you need to look jacked? Check out this program. The theory behind this routine is the same one I use for my brides. ***SPOILER*** I have some big things coming up in the fall for those fiances, so if you know anyone that needs to look diesel in a dress or smokin’ in suit… tell them to keep an eye out for me!

Only have 30 mins? Perfect! You can still get in an amazing workout. This exercise series was developed by one of my favorite fitness gurus Tony Gentilcore. Essentially it’s heavy deadlifts, followed by squats, push ups, kettlebell swings, rows, and farmer’s carries. Go crush it!

 

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What I’m Reading Wednesday: Power of Ten

I leave for my epic road trip out west and back in ten days. Although I’m not really paying attention to days any more… it’s more like hours and how much I can cram into them. Needless to say, this count down is on my mind. So today we’re focusing on lists of ten or facts about ten.
The top 10 fasting myths debunked. This article is a bit denser, but definitely helpful if you have questions about fasting. Berkhan states the myth, the truth, and the origin of each point.
Top Ten Fasting Myths Debunked– Martin Berkhan from Leangains.com
Then the ten habits of healthy lifters written by industry experts. Some of my favorites include: walking, preparing the night before, becoming a neat freak, and tracking sleep. Check them all out below:
When let our heads sink forward, it add 8-10lbs of pressure to our necks. Yea, not fun. You might even say it’s a pain in the neck (!!!). But with desk jobs, phones, and long commutes, it can be challenging to hold our noggins back. Check out the article below for some tips on to keep your head held high.
Tip: The Forward Head Posture Fix – Tessa Gurley with Tnation.com

What I’m Reading err Friday: PWGs aka “Pre-Wedding Guns”

My computer crapped out on me this week. So I’m feeling a bit “Day late and a dollar short”. But now I have this fancy new laptop… so let’s rock and roll. Two weekends ago, I celebrated the 4th wedding (BOOM Tep and Nick) on my roster for this year and am gearing up for the 5th one next weekend (so pumped Heather and Jon!!). Needless to say… I’ve got matrimonial bells ringing in my ears. And of course, workouts that will make you look phenomenal in a dress. Here goes…

 

Jeff Cavaliere always delivers excellent workout routines and advice. In this video, he focuses on triceps aka the back/bottom of your arm. If you plan on raising the roof at your reception, you’ll want to work on these muscles.

Bodyweight Triceps Workout (SORE IN 6 MINUTES!)– Jeff Cavaliere with Athlean-X.com

 

Can’t forget the biceps! In this article, 10 fitness experts weigh in on their favorite routines for better biceps. My personal favorite? Chin Ups.

The 10 Best Biceps Training Tips– T-nation.com

 

Last, but not least. The shoulders. If you want that nice, round, capped look… you’ll want to make sure to give your shoulders some love. This article is great at touching on the three parts of the shoulder and even includes a workout at the bottom.

8 Insider Tips To Build Your Ultimate Shoulders!– Christian King with Bodybuilding.com

What I’m Reading Wednesday: ABSolutely Ready for the Summer

 

Do you want a visible 6-pack or flat abs? While it takes a lot of ***consistent*** work, it is possible. Just make sure you’re not spinning your wheels with endless hours of cardio or doing hundreds of crunches a day.

 

Should you plank more? Do more cardio?  Train your abs everyday? There are many confusing facts about core training. This article helps clear some up. My own 2 cents:

  • Planks do a have a lot of benefits, but if you can hold it for over 60 secs… you’re not squeezing hard enough or it’s time to master a new exercise
  • I am a big fan of fish oil, but not necessarily the other supplements they recommend

8 Inconvenient Truths About Ab Training – TC Luoma on T-nation.com

 

Diet is extremely important to see any definition in your core. Here are some simple foods to keep on hand to make it easier:

  • Rice veggies (veggies in general, but these mix better with other foods)
  • Hot sauces (also mustard, spices, salsa, soy sauce and lemon juice) = low calorie & big flavor
  • Frozen bananas (mainly to replace ice cream)
  • Quality protein powder (I personally use MTS Machine Whey Protein… mint or peanut butter cookies and cream flavors)

Tip: 4 Convenient Foods You Should Be Eating – Chris Shugart on T-nation.com

 

 

Mind muscles connection (you know… actually the using the muscle you’re trying to engage) is also important.  Here is a simple trick to improve your communication to your abs. I wonder if it’s called beach body because the ocean can actually help you squeeze your abs better?

Your BEST Abs Contraction Ever (PERIOD!!) – Jeff Cavaliere on AthleanX.com

 

 

What I’m Reading Wednesday: Vacation Edition

I hope you had a wonderful Memorial Day weekend. We have officially entered the unofficial start to summer and if you plan on traveling, here are some great articles and tips.

Don’t want to hunt down the local gym? Just want to be outside? Or to mix your routine? Track down the local stadium and try these bleacher workouts.
The Bleacher Workout That Will Torch Your Legs And Lungs – Laura Williams on Bodybuilding.com
You can pump out push up, planks, squats and lunges easily when you’re away from home. But the back muscles can be challenging to work when you’re on vacation and don’t have access to a gym. Luckily you can still do chin ups, as long as you have some towels and door.
Tip: Do Pull-Ups Anywhere Like This – Drew Murphy on T-nation.com
Traveling can be tough on your body. Cramped car or airplane seats, lugging around over-sized bags, and sleeping in a different bed will leave you feeling out of sorts. Some simple moves can help hit the reset button. Check some out below.
Tip: Feel Better and Move Better in 3 Minutes – Dean Graddon on T-nation.com

What I’m Reading Wednesday: Diet “Hacks”

I’m firmly believe the best way to:
– Lose weight,
– Get toned,
– Stay fit,
– Build muscle,
– Improve athleticism,
– And be awesome,
Is to be patient and consistent (not perfect) with your nutrition. But, sometimes we could use a little boost/hack/check-in. Here are some tips that could help…
Rumor Fact: It takes 20-25 mins for our stomach to register that it is full. Which is why wolfing down your food isn’t the best idea. That, and despite our stomach/intestines having fancy acid… they don’t actually have teeth.
Slow down. 
Even time yourself. 
Lose Fat with a Timer – Chris Shugart with T-nation.com
I’m partial to this article because the research was done at Cornell (in my hood). The study states that watching yourself in a mirror while eating will help you to make healthier choices. Creepy in public, but maybe could work at home? I’m not a fan of the “shaming” potential to this drill, but it could work for some folks.
Tip: An Awkward Way to Get Ripped – Chris Shugart with T-nation.com
This article could be frustrating if you believe your diet is excellent, but it is important to read.  Tracking every morsel and sip, even if it’s not exact, is an eye-opening experience.  Even a measly 250 calories (that’s 5.5 Oreos) everyday can add half a pound a week to the scale.  If weight lose is a priority, be cautious of those “little bites” or “sips” .