Shoulder Workout At Home

This workout is a superset routine. I wanted to get done quickly and still have maximum results. For this type of training, one area rests, while another works. Then we alternate back and forth. This tends to keep the heart rate up so it's tiring. It works best with light to medium resistance. Otherwise, you'll run out of steam.

Super setting is great for busy lifestyles. It's also frequently utilized by body builders and figure competitors during "shredding" which refers to the time preceding a show when maximum bodyfat reduction with minimal muscle loss is the goal. Competitors may experience a reduction in overall strength during shredding because they are limiting calories. Using high energy, yet lower strength emphasis workout is ideal for their needs.

With a normal healthy diet, this type workout will help you convert (lose fat, while gaining muscle tone) to reach your goals in no time!

Alternating Exercises - 3 sets each. Choose/adapt resistance to complete suggested repetitions in good form.

Dumbbell shoulder press, squat/switch 40 reps

Alternate with:
Suspension squat/straight arm overhead raise 10-15 reps with good form
Clicking on picture below will take you to Kenetic Chain Post. Directions to preform exercise correctly are at bottom of post.


Tubing front raise 20 reps
Alternating with:
Rear dumbbell fly 20 reps each side

Dumbbell shoulder presses 15 reps
Alternate with:
Cobra exercise (hands free)
Face down on mat, contract abs, raise head, arms and feet. Hold 6 seconds. Rest and repeat 3 times

Tubing Lateral Raises
Alternating with:
Ball Exercise Crunches

Vitamin D Are you Getting Enough?

Did you know almost every cell in your body requires Vitamin D to function properly?

Americans tend to fall short of their daily requirements. That's why it is added to our milk. How do you know if you are getting enough? Yes, there is a test doctors can use to check levels, however, nature provided a much better solution.

Take a walk every day!



Our best source of Vitamin D is sunshine. Sun exposure for short periods of time or in mild sun has many health benefits. Sunnier areas of the world have a lower rate of certain cancers because cancer cells have more vitamin D receptors and when the D attaches to them, it kills the cancers.

Are you still inside? Here are a few more great motivators to include a 10-30 minute outdoor stroll, gardening or ballgame in your daily routine.

Vitamin D plays a role in the production of insulin (blood sugar regulating hormone, deficient in diabetics).

Without sufficient Vitamin D, a bone disorder, rickets develops.

Vitamin D helps you maintain healthy bone density.

Sun is the only natural vegetarian source of Vitamin D.

Since the liver stores Vitamin D, summer exposure can supply us all year. Darker skin needs more exposure than lighter skin to create Vitamin D.

Read UK Research

Too much sun is dangerous so don’t “worship” the sun, just enjoy its benefits in small amounts!

So, how much is enough?

Get out of the sun before you see a visible change in your skin color. Some people notice a "hot" "tingling" feeling as a "warning" that they've had enough. To be safe. it is suggested you time your exposure. Choose early morning or late afternoon sun, but still be careful! Depending on your natural pigmentation, somewhere between 10-30 minutes, on one area (face, legs, arms or back) 3 times a week is adequate for most individuals. Since weather can be a deterrent, aim for as many days a week as possible. (Remember, Vitamin D stores in your liver for rainy days. Stash some away!)

Let me reiterate, if you are light skinned, you don't need as much sun exposure to get adequate Vitamin D stores in your body. Lighter skinned individuals should limit unprotected exposure to early morning or late afternoon and then only for 10 minutes or so, daily depending on the intensity of the sun.

Stuffed Portabella Mushrooms

Upon request, I'm giving you my first recipe. My goal with this was to surprise Brian with a great meal but NOT have him guilting over the calories.

Marinade 4-5 Large Portabella Mushrooms(1 Package)in:
2 cloves of garlic
1/2 cup red wine
1/2 cup fat free Italian dressing
1/4 cup Portuguese Pepper (or add your own zesty red pepper to taste)

I marinaded mine in a locked container, in cooler, while driving to Maryland. They were probably in marinade at least 2 1/2 hours.

Pre-heat oven - 350.

Crumble and mix together:
2 medium packages of fake crab (about 1 pound)
1/2 cup bread crumbs (plain, unseasoned)
1 tsp Cajun season
2/3 cup egg whites

Move Mushrooms from marinade to baking dish (set aside marinade)

Stuff Mushrooms with mounds of fake crab mixture

Sprinkle tops of mounds with breadcrumbs, then sprinkle each with Cajun seasoning

Pour marinade around mushrooms in baking dish

Important! - Every 15 minutes, open oven and use a spoon to drizzle marinade from bottom of pan over each mushroom.

Bake 45 minutes (or until mushrooms are soft)

I served this with:

Spinach Salad garnished with tomato and Mandarin oranges; topped with fat free Raspberry Vinaigrette Dressing

Seasoned Wild Rice (no butter added)

Fresh Steamed Asparagus (tied and steamed, standing; served in center of plate of rice)

Strawberries and Cantaloupe layered with Lite Whipped Topping

I prepared the rest of the meal while the entree was baking. That kept me near the oven for basting. Everything was delicious and since it was just the two of us, we had lots of leftovers!

Home Workout - Chest Strength/Muscle Growth
Superset 2 exercises - 3 sets each
Dumbbell chest press on exercise ball - 15 reps
Alternate with:
Exercise ball crunches using tubing for extra resistance - 20 reps
Tubing fly - single arm - 12 reps, each side
Alternate with:
Tubing external rotation for rotator cuff strength - 15 reps each side
Suspension pushups (or regular) - to failure
Alternate with:
Kneeling opposite arm/leg raise - 20 reps
This workout focuses on strength and hypertrophy (muscle growth). The suspension push up recruits stabilizers. The arm/leg raises develop balance and core strength. The rotator cuff muscles are unseen, yet integral shoulder stabilizers that affect chest, back and shoulder movement.
Training Tip:
Warm up with a light weight dumbbell chest press. Choose a weight that you can preform 25-30 reps of. 2 sets - rest between.
Diet Tip:
Beans and peas - incorporate in after workout meals. They are typically 1/2 carb and 1/2 protein. Season with interesting herbs, etc (garlic, onion, parsley, basil, cilantro).

Back Strength Workout

Gym Workout - Back Strength/Muscle Growth
3 sets each, rest between sets
D-handle bar lat pull down - 15 reps (adjust resistance accordingly)
Low rows -15 reps
Smith machine pull-up to failure: kneel on floor head BELOW bar n use to of feet to give slight assistance. To set up, stand by machine and set bar to chin height approximately. *Make sure your knees are in front of bar (when kneeling), head below it and suck your belly in to protect and strengthen abdominal muscles.
Alternate these 2 exercises without rests between sets:
6 second static crunches - 6 times
Light weight dumbbell rows - 25 reps each arm standing on opposite leg (beginners keep other hand lightly touching wall or exercise ball till better balance is achieved)
This workout focuses on strength and hypertrophy(growth). The last two exercises are added to develop balance, recruit stabilizers and focus on neuromuscular development in the core. They may get the heart pumping a little too, if done quickly!
Weight Loss Tip:
Follow workout immediately with 20+ minutes of cardio.
Diet Tip:
Eat within 1 hour a meal containing-
Complex carb
Protein
Vegetable

Setting A Goal

I desire change and change usually follows a set of steps that typically go something like this:

1. A desire to achieve something
I desire to improve my current fitness level.

2. A realization that it can be achieved is arrived at, accompanied by thoughtful questioning of "how to" complete the task.
I am always more committed to a task if I can see some greater good to others so I will record my experience. The feeling of being productive combined with the accountability factor will increase my motivation to be consistent.

3. A commitment to move forward takes place and is possibly confirmed by some outward action.
I posted an entry to mark the beginning of my commitment.

4. The goal to be achieved is more distinctly defined.
I have reflected on my goals for several days. I tend to be over-zealous when training so it is important that I set my "bar" of achievement realistically. Since my goal is two-fold in nature (training and writing) I have to intertwine the goals realistically. Here goes:

Training - Increase Muscle and reduce bodyfat primarily by conversion (not weight loss) Final bodyfat goal - 16-17%. Current bodyfat is 21% (I may lose a few pounds but the primary goal would be to increase lean mass; ie: muscle) I expect to allow approximately 6 months to reach my goal. Although I could lose the bodyfat in much less time through more extreme dieting and cardio workouts, and then try to gain the muscle mass afterward, I know that a woman my age cannot gain muscle as quickly as others and the higher bodyfat will actually make gaining muscle and maintaining strength easier. There is also a greater risk of losing muscle if I drop bodyfat too quickly and I LOVE MUSCLE! I'll explain why later. It deserves its own entry!

Writing - Motivate others by making frequent entries that cover many aspects of training.

5. A plan conducive to completion is created.
Take my bodyfat and weight and create a goal (see number 4 above)
Begin daily training and eating optimal diet.
Set ideal times for training and writing to avoid having either goal "slip through the cracks".
Start recording my workout and diet to post.
Actively publish my blog to others in diverse ways.
At least once a week, delve deeper into some aspect of training.
Make monthly assessments of weight and bodyfat and explain their relevance.
Make weekly adjustments to my plan as needed.

6. Possible obstacles are identified and premeditated so that they may be more easily overcome.
I know my schedule changes frequently and that my workouts and writing times will have to be adjusted, rather than skipped altogether.

The first step in my training, defining a realistic developmental goal, has been accomplished. I took a caliper bodyfat test today and did the math to decide what my goal is. I'll start my workout regimine tomorrow. Eating appropriately for my goal is second nature for me but I will spend time in future blogs outlining it for others. My actual training plan is to devote a portion of time daily to resistance training of at least one bodypart (5 days a week). I'll detail my plan in future entries.

Cardio will probably only be 2-3 times weekly because I don't have any real weight loss goal. My purpose in cardio is to develop/maintain cardio-respiratory fitness. I have asthma which has a less negative effect on my quality of life as long as I keep up my cardio. To achieve this, I'll utilize a combination of jogging and practicing new choreographs for Zumba. I am planning to run a 5K in a few weeks so jogging should be at the forefront presently.

Worthwhile pursuits are much easier with a plan. I have a base structure in place. I still need to lock down best time of the day to train and write. I'm leaning toward morning for both because mornings have the least conflict for me currently but as a trainer, my schedule is constantly rewriting itself. Trainers train at the times that work for clients. This requires flexibility. Like most people, I find it much easier to stay on track if I have a specific time of day devoted to developing my fitness goals. The constantly changing schedules I keep are probably my biggest obstacle to success at consistent training. The plan will have to be reevaluated and adjusted depending on how it works in practical application as these changes in my circumstances occur. Some expected changes are:

Presidential Fitness testing time requires extra work
Two new training groups probably starting in the next few weeks
School lets out soon (additional kid duties)
Teenager has to dropped off and picked up from driver's ed class
Online training should be up and running within the next month
New Zumba classes will probably be starting

Now that I have defined a realistic goal, created a workable plan and have determined possible obstacles, I'm ready to begin. I'm eargerly anticipating having alot of fun and a great outcome!

Follow Me to Fitness

I recently reached a pinnacle of life; my 50th birthday. But another pinnacle has been conquered. I can proudly say that I have not only given birth to 8 children, I survived 30 years of parenting them. My oldest turned 30 today. He said to me on the phone, "I guess I'm at the top of the hill now."

I chuckled, replying, "No son, I am and at 50, you KNOW you're heading down!"

His woeful, yet humorous response was, "As out-of-shape as I am, I'm going to be a wreck when I'm 50."

I reminded him, as any good trainer/mom should, "Don't worry son, you have an entire 20 years to shape up before the descent."

Since I am officially heading "downhill", I've decided to start the trip off right. I'm embarking on a new personal challenge. Once again, I'll be logging it here on FeelBetterFit Blog. It will be mingled with my trainer's knowledge, supported by professional references and delivered in faith because that's what I'm about. Use my entries to inspire and guide you to make positive changes toward a more healthful lifestyle.

Healthful Living has two components: Change & Maintenance

My plan is two fold.
1. Change
Set a goal and log my workouts and diet. I will utilize assessments to provide measurable results, working toward a specific goal of changing my current fitness level.

2. Maintain
Rather than stop upon reaching a desired outcome, I will share personally how I maintain good health by logging my maintenance plan: healthful living that is a way of life, not just training.

Why am I doing this?

Sharing the way I view life, health, exercise, diet and even temptation, I can arm others with tools to live life more "abundantly!" I learn always; change always; grow in grace always. I am not the person I was thirty, twenty, ten years ago. In fact, I'm not the person I was one year ago or even yesterday!

In life, as I approach obstacles, I tend to view them in a trainer's mindset. Physical training, spiritual training and even intellectual training have many similarities and shared elements. I believe that "practicing" overcoming obstacles in any area can help fit us for the others. In my entries about forming a habit, the concepts of the strengthening of will power and the scientific data backing it are explored. Take a look at these posts, if you haven't done so yet. Training in general, in any area of life will increase our capabilities and make us more useful while also changing who we are and how we think, act and preform everyday tasks. As we "practice" any behavior, it becomes a habit and requires much less effort. Life gets better! We have improved!

All training can be broken down into a series of choices. A student chooses to take a course; show up for class; listen to the professor, study the material, take the exam and hence receive the reward of understanding new concepts and possibly earning a certificate or degree. A child chooses to listen to a parent's instruction; follow it to their best ability; ask questions; take suggestions and eventually they become capable of preforming everyday duties with ease. If we make choices to push through any new activity everyday, it gets easier and we get better at the task. We receive the reward of growing and changing in positive ways. The process of training, although sometimes difficult is almost always rewarding and builds our confidence in our ability to improve who and what we are.

Each day circumstances present themselves and we are changed by them. The outcome of that change is a result of the choices we make. Those choices become stepping stones, or gravestones. Some we build monuments with. Others we mount as jewels. We may lay new paths, create havens, inspire with beautiful mosaics and design bridges that carry us over obstacles. Hopefully we never use them to cast at others. If we step back a bit and view the choices of our lives as stones, we will see an ever changing landscape we are building; a city with many gates and gardens.

In any "city" that a life of choices has built, there are many crooked paths, broken walls and poorly erected edifices. Mine is no different. I easily get discouraged when I see them but I have to focus on the repairs and new construction, and acknowledge that even my mistakes and failures are all a part of what has made me who and what I am. So, should you "Follow Me to Fitness", take the advice I gave my son, and start repairing things with a positive "Moving Forward" attitude. Refuse to give in to self-defeating thoughts. People change and you will be different next year than you are today. If good choices are included between now and then, what can you expect? Change is inevitable. The nature of that change is not!

Use the principles and examples I give to improve your fitness, your will power, your confidence and your spiritual life. Make your experience, one of personal growth, viewing your own life's "city" of choices and don't get too reliant on me, but develop yourself, always looking up!