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Gym Etiquette

Let’s Chat

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Lately I’ve noticed many of my fellow gym goers are becoming more and more lazy and disrespectful in the gym.

Let’s lay down some ground rules shall we?

 <——————– (Had to throw this one in there)

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Okay, let’s get serious now:

1. If you get it out, put it back.  Don’t leave dumbbells/barbels/workout mats just lying around.  Your mom doesn’t live here, Clean up after yourself!!

2. Yes, the gym has mirrors- but not for checking yourself out!  Use the mirrors to make sure you are using correct form.

3. Don’t hog the machines!  The gym is not social hour, don’t to talk for 10 minutes in between sets.  Do you set, rest for 60-90 seconds, repeat for desired number of sets and move on.

4. Watch your language!  Okay, so a curse word here and there under your breathe as you are pushing through that last isn’t a big deal- but you don’t need to be dropping the F-Bomb all over the place.

5. During peak workout times be respectful and limit the use of cardio machines to 30 minutes.

6. Wipe down your equipment!  Seriously, no one wants sweaty leftovers

7. Please wear deodorant- We all sweat at the gym, but seriously, if you stink before you even start working out that should be a sign people!

8. Share-  If someone wants to use the same machine- let them work in with you between sets.

Now that I’ve gotten that off my chest- here is a pre-bed recipe:

Casein Protein Bites

2 Scoops Vanilla Casein (Any flavor would work)

2 TBSP All Natural PB

1 TBSP Unsweetened Cocoa Powder

Almond Milk

Mix all dry ingredients together.

Add Almond Milk a little at a time until a dough consistency

Roll into bite-sized balls

Chill in fridge for at least an hour.

This made 6 Casein Bites

 

QUESTION:

Do you have any pet peeves at the gym?

Any fun plans for the weekend?

Roasted Chickpeas

Ever in the mood for something Salty with a crunch?

Are those potato chips in the cupboard calling out your name?

RESIST for 20 minutes and make a batch of these:

I made mine with the leftover chickpeas from when I made hummus last weekend.

If you use canned chickpeas, make sure to rinse thoroughly.

These are crazy good- the crunch and flavor reminds me of corn nuts only ten times better for you!

Try them, you won’t be sorry!

WORKOUT

I’ll be the first to admit, I wasn’t exactly pumped for my workout yesterday.

I’ve been lifting heavy and doing a 3 days split and basically I’m sore all over.

Despite being tired and sore, I drove across the street and got my workout on. (Yes, I work across the street from my gym :) )

Back and Triceps (I would have done Back and Bi’s but my biceps were STILL sore from Sunday)

Wide Grip Pull Downs behind the head

Seated Cable Rows

Bent Over Rows

Incline Dumbbell Reverse Flys

Hammer Strength Incline Row

Rope Pulldowns

Skull Crushers superset with

Close Grip Bench

Overhead Dumbbell Extensions

As usuall, when I don’t fell like working out but make myself go, I NEVER regret it.

This quote is so true!

Challenge:

Hold yourself accountable for making it to the gym even when it has been one of those days!

Banana Poppyseed Pancakes

Good Morning!

It’s already Wednesday which means it halfway to the weekend! Woo Hoo :)

Let’s dive right into breakfast this morning cause it’s a good one:

I topped mine with a few frozen strawberries.

The addition of the banana made them extra moist and fluffy!

I was a fan definitely making them again soon! :)

WORKOUT

Backtracking to last night’s workout- We hit legs again:

Straight Leg Deadlifts

Walking Lunges with Barbell

Seated Leg Curls

Leg Press Superset with Calf Raises

Hip Adductors

Calf Raises

My favorite exercise was the Walking Lunges

We did 4 sets up and down the basketball court & my legs were on fire that last set!

Walking Lunges are a staple in my leg workout routine.  They are a compound workout, which means they work more than one muscle group at the same time.

When doing walking lunges focus on pushing through your heel on the way up.

Also, make sure the front knee isn’t father forward than the front toe as this can put extra stress on the knees.  The front shin should be perpendicular to the ground.

Walking Lunges work your Quads, Hamstrings and Glutes at the same time :)

Do you incorporate walking lunges into your workout routine?

If so, do you prefer standing or walking lunges?

Breaking the Plateau

Everybody who’s ever followed a weight training routine has at some point hit  the Dreaded Workout Plateau.

Your body is most likely used to doing the same thing week in and week out, which means its time for a change.

Here are 8 ways to push through that plateau and start seeing those gains you’ve been looking for:

1. Incorporate Drop Sets into your workoutA drop set is where you extend your set after failure by lowering the weight you are using to a lower number and resume lifting. Once you hit failure again, you lower the weight again. This repeats until you get the desired number of reps you want.

2. Start using Supersets: Supersets is taking two exercises and doing them back to back without rest. They can be for the same muscle group or opposing muscle groups, like biceps and triceps.  This will help increase the intensity of your workout.

3. Get a Workout Partner: A consistent workout partner will not only be a motivator and keep you accountable, they will be able to spot you with those last few reps to promote growth.

4. Change your Rep Range:  Are you always doing 3 sets of 10 reps?  Trying changing to 4 sets of 6-8 reps or try the 10×10 method.

5. Rest Time:  Do you ever find yourself chatting and allowing yourself too much of a rest between sets?  Aim for 60-90 seconds rest between sets

6. Change Exercises: If you’re doing the same exercises every time you lift, start thinking outside the box.  Try different variations of lifts, like the Clean and Press instead of Seated Press and Front Squats instead of Back Squats.

7. Recovery: There’s a chance you may be over training in the gym.  Give yourself 3 or four days of and then get back to it.  That just might be what your body needs!

8. EAT:  If you’re lifting heavy but not eating enough, you’re not going to see the gains that you want.  Increase your food intake by 50% for the next few weeks.

Remember to be patient, Rome wasn’t built in a day and neither is your physique.

Have you ever hit a workout plateau?

What did you do to get past it?

Sunday Recap

I think Sundays are my favorite day of the week:

*I get to start my day off with all my energetic 2 year olds at church- They make getting up early on a Sunday worth every second!  I hope I bring as much joy into their lives as they do mine :)

*I get to workout with Darrell- He’s an excellent spotter & motivator

*We have time to walk our puppies- AKA the cutest dogs around

*I have extra time for food prep

*Lastly, there is always some catch up on Words/Hangin/Scramble with friends time too!

WORKOUT

Sunday workouts are my favorites as the gym is practically empty = no wait time= one happy gal! :)

Back and Biceps was the name of the game:

Pullups

Hammer Strength Single Arm Row

Close Grip Pulldowns

Straight Arm Lat Pulldowns

Dumbbell Reverse Fly

Dumbbell Spider Curls

Wall Curls- bottom half

Reverse Curls superset with Hyperextensions

Great Workout!  My biceps are already sore this morning <3 that feeling!

Since it was about 64 degrees yesterday we HAD to take the pups on a walk to the park:

<3

I bet you can’t guess who picked out all her accessories….. ;)

SOME WEEKEND EATS:

 

THE ARNOLD

This is a BIG Weekend in Bodybuilding- its the Arnold Sports Festival.

If you’re like me and didn’t get to go, you can watch it live here.

And yes, if you wondering, The Arnold is named after the Terminator himself.

After cleaning all morning, lunch came together like this:

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Here is the hummus recipe:

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Hummus is great as a spread in place of mayo or to use as a dip for veggies- it’s so versatile!

QUESTION:

Do you get to go to the Arnold this year? If so, is there anyone you’re dying to meet?
– I would like to meet Nicole Wilkins, she has an amazing physique!

What is your favorite way to enjoy hummus?

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