Full Range Lat Work

Welcome to your LAST Monday of 2013!!!!!!

Thought I would share my new favorite way of working the lats as we head into the home stretch of 2013.  There are many ways you can achieve the full range of motion depending on what equipment you have at home or in the gym.

photo courtesy of bodybuilder.com

The above photo is a machine that allows you to adjust the arms in various degrees to work a variety of muscles in a variety of ways.  The idea is to be able to have two independent pulleys.  This can be done by using a cable crossover with you kneeling on the ground and pulling down and in.  You can also use the traditional Lat Pulldown pulley usually attached to one end of the cable crossover ONLY if the straight bar can be taken down and TWO handles attached to the two pulleys.

Keep good form, be careful and HAVE FUN!!!

Post Holiday Workout

Hey everyone!

A minor back injury and the holiday hustle and bustle kept me from working out for 12 DAYS!!  Ugh…that was torture.  BUT, I'm healed and back at it.  Remember to listen to your body and give it rest when it is telling you it needs time off!

Now…lets get to the POST HOLIDAY WORKOUT….

Start at the top left side of the "V" working down and then up ending with the right upper side corner:)

REVERSE CRUNCHES: - lie on your back, hands can be tucked under the hips or out to the side for stability.  Raise legs straight up with feet flat.  The goal is to raise your lower body straight up as if you are trying to stamp your feet to the ceiling.  You could raise anywhere from 1/2" to 2"+, whatever you can do as long as you are doing your best.  This exercise focuses mostly on mid to lower abs.

DUMBBELL SWING/KETTLEBELL SWING: - if you have a kettle bell use that, if not you can use a dumbbell if you can get your hands around each end.  Stand in a wide open stance with toes slightly outward, dumbbell or kettle bell between your legs, squat slightly and thrust the hips forward while swinging the DB or KB upward; only to shoulder height.

JUMP OVERS: - place an obstacle for yourself.  It can be a bench, stool, box, ball, whatever works for you.  Jump over, turn around and jump back to where you started.  That counts as 1 rep.

Love these HEALTHY Combinations!!

http://www.pinterest.com/pin/284641638922520028/

Quick, Easy Breakfast Idea!

Breakfast Cups

Ok, so now that we are past the first of the food filled holidays lets try to get back on track before the next round:)

I've been making egg cups for quite sometime because there are so many combinations you can come up with so that you don't get tired of eating the same thing over and over.

Thanks to Whole Foods I decided to use my leftover Kale, Squash, and Cranberry side they sold over T-Day to add to my eggs this time.  Added a little salt and pepper….baked at 325 for 25 minutes.

Be creative.  You can use all kinds of stuff in your creations: turkey bacon, potatoes, tomatoes, feta cheese, avocado, mushrooms, and much more….