What is Heavy Lifting and a Brave Fitness Workout #2

Hello friends!

It’s about time I get another post up!

These days my workouts look like this:

Monday:  Legs/shoulders

Tuesday:  Biceps and Back (Pulling muscles) + a cardio booster at the end (I like to finish with these, aka as metabolic finishers, just to push myself a little bit more:)

Wednesday:  Full Body Bodyweight circuit

Thursday:  Core and Deadlifts or Good Mornings + plus some sprints

Friday:  Chest/Tris (Pushing muscles) + a cardio booster at the end

Yoga is also thrown in from time to time.  (But not often enough!)

As you can see most of my workouts are strength training and  I’ve really been enjoying this set up lately.  It works great for me:)  I’ve had a couple people on different occasions ask me how they know if they are lifting heavy enough so I want to address that today, but first here are some benefits of strength training:

  • Increases metabolic rate, meaning you burn more calories throughout the day, even at rest
  • Slims you down
  • Helps strengthen bones and connective tissues which will protect you from injury and prevent osteoporosis
  • Boosts confidence and help you feel empowered—might sound cheesy but I promise it’s true.  Remember how doing deadlifts fights stress/depression by boosting the feel good hormone in your body? 🙂
  • Helps to make everyday tasks (i.e. carrying groceries, lifting and carrying kids, helping someone move, etc) that much easier

So many good things go along with strength training!

Before really getting into working out I thought lifting a 5# dumbbell 100 times was where it was at and I know some may still think this.  I promise you that isn’t serving you any purpose except to make you bored and waste your time.  You must put actual stress on the muscle to create any sort of change and to reap any of the aforementioned benefits!

“But I don’t want to get bulky.”  You won’t.  It takes a lot of effort, food, and time to build big muscles.  For women especially, we simply don’t have the testosterone levels to bulk up as much as men.   But if you want to build strength and burn fat to help you out in everyday life than you must lift a weight heavy enough to stimulate change.  Here are the basics on how I usually go about picking a weight:

For beginners:

  • Pick a weight that you can lift no more than 12-15 reps.

For Veterans:

  • Pick a weight that you can lift no more than 8-12 reps.

For Both:  

  • If you can’t reach the lower number without losing form or injuring your form, pick a lower weight for now.
  • If you can lift past the higher number, time to go heavier!

So simple right?!  Now that you know, go and do it and reap the benefits!

Today’s workout is actually a body weight workout.  Let’s not forget the benefits of lifting your own body!  I love doing at least one bodyweight workout a week because you can really get in such a good workout without any weights or extra equipment!  It’s all about balance right?

10-1 Burpee Ninja Workout

  • round 1:  10 burpees, 1 ninja jump tuck
  • round 2:  9 burpees, 2 ninja jump tucks
  • round 3: 8 burpees, 3 ninja jump tucks
  • Continue this pattern until you finish the last round of 1 burpee and 10 ninja jump tucks

This workout is pretty short and is for time.  Push yourself and see how fast you can complete it!  It took me about 13 minutes!

Good luck and as always let me know if you try it!

 

 

 

 

Job talk and a Smoothie Recipe

Happy Monday to you!

I hope everyone had a wonderful weekend.

I guess whether or not you had a good weekend would have to depend on if you are a Broncos or a Seahawks fan;)

I myself don’t get into football or the superbowl for that matter.  This year I was happy for the outcome though because my Mom is from Seattle and she and my Dad are big Seahawks fans!  Plus Seattle is one of my favorite places.

Anyway, it’s a bit of a weird week for me because Friday was my last day working at the coffee shop that I’ve worked at for 7 years!  It was a good job and I worked with even better people, but it is time to move on.  When I say move on, I mean it’s time for me to stay at home all day watching my “soaps” and eating spoonfuls of coconut oil mixed with peanut butter.  Ok maybe that’s what I wish it meant;) What it really means is that I’m now going to really be focusing on building my Personal Training business, Brave Fitness, LLC.  I’m very happy about that but I’m also very nervous.  It’s a big change for me, I’m nervous and excited and a little overwhelmed all at the same time.

Nothing Changes Art[1]

I saw this on instagram last week and thought it really applied to my life at the moment:)

I want to give a shout out to my husband, one of my best friends, Tasha, and my Mom for being so super supportive and encouraging when I have felt overwhelmed at this big change:)  If anyone has any advice on building up a successful personal training business I’m all ears!

Moving on to this Monday morning, as I’ve mentioned recently I’ve been doing more weight lifting again and I’m loving it!  I’m also really loving mixing up my post-workout smoothies, trying to fit as much goodness and nutrition in them as I can!  Here is what I had today after a heavy leg workout:

IMG_20140203_141342

Cherry and Lime Mango Beet Smoothie

Serves 1

  • 1/2 cup frozen mango
  • 1/4 frozen cherries
  • 3 baby carrots
  • 1/4-1/2 cup frozen beets
  • 1/2-1 TB each: fresh parsley and cilantro
  • Juice of half a lime
  • 1 scoop vanilla protein powder
  • 3/4 water

Place everything into a high-speed blender and blend until smooth.  Add ice if needed.

Optional: top with bee pollen and hemp seeds.

I hope you will try this out!  And in case you are worried about the veggie taste, don’t be.  All you will taste is the sweetness from the protein and the fruit:)

Have a great day!