Tuesday, July 23, 2013

Baby got BACK...and biceps.

Here's a rundown of what I do once a week to target my back and biceps!

Cable curls: 4 sets of 10 each arm

Hammer curls: 2 sets of 10, 2 sets of 8 each arm

Bent over barbell rows:  4 sets of 10
-Bend at the waist keeping the chest up and forward, with a slight bend in the knees. Hold the bar with your hands about shoulder width apart and pull up towards your chest, keeping a tight core.

Single arm dumbbell rows (over bench): 2 sets of 10, 2 sets of 8 each arm
-Hold dumbbell in right hand with right palm turned in towards left side of body, place left hand (and knee if desired for additional support) on bench. The right leg should be slightly bent. Pull right arm up until dumbbell reaches chest height, then lower and repeat.

Back extensions w/ weight: 4 or 5 sets of 10



Pull ups: 8, 6, 5, 4, 3...(decreasing assistance each set)
-Assistance can be given manually from a partner, with a resistance band under your feet (anchored in place in the squat rack), or using an assisted pull-up machine. I prefer the resistance band method!

This workout takes me about 45 minutes when resting for 35 seconds between sets and 2 minutes between exercises! Most of my lifting workouts are about 45 minutes long, I rarely go longer than an hour because I monitor how much rest I'm taking pretty well with my Polar watch/heart rate monitor.

Hope you all have fabulous workouts today!
♥MK

Monday, July 22, 2013

I'm certified ya'll!

This past week I earned the title of ACE certified personal trainer! For those who don't know, ACE is the American Council on Exercise, a nationally renowned and recognized organization in the health and fitness industry! I am proud to hold this title, and can't wait to get started changing more lives through fitness and nutrition programs!
I have a had numerous requests for programs and training in the past, and was hesitant to start before becoming certified...so I'm sorry for the wait! But I will be training, both in person and online very soon!
If you're interested in an individualized program please let me know! I am super pumped to be able to offer my services as an athlete and clean eater!
Here's a link to ACE's website:
http://www.acefitness.org/default.aspx
if you want to check out what being certified through ACE means!
Photo: OFFICIALLY AN ACE CERTIFIED PERSONAL TRAINER!!!! Ahhhh I'm so FLIPPIN EXCITED! Can't wait to start training! ✏

Hope everyone is having a great day!
It was leg day for me...I highly recommend making Mondays your leg days (or one of them if you do two like me)! It helps you avoid the "chest Monday" craze that has swept gyms all over for whatever reason. Most people like to start their week off with something they enjoy training; which for most people is NOT legs. But I don't like to look at it that way...think of it as getting the hardest training day out of the way so you can enjoy your week without dreading it!

♥MK

Friday, July 5, 2013

My Grocery List!

I've had quite a few questions from Instagram and facebook messages about what I buy when I go grocery shopping, so here's a list of the main foods I buy. I don't get each item every time, but this is a complete list as if I had depleted everything in my kitchen and were starting from scratch haha.

Produce:
Tomatoes
Broccoli
Asparagus
Spinach
Green beans
Bananas
Raspberries
Lemons

Protein:
Ground Turkey (at least 93% lean)
Chicken boob
Shrimp
Lean beef (less often)
Tilapia
Egg Whites
Non-fat greek yogurt
Whey isolate protein powder (usually order this/get it from a nutrition store, not the grocery store)

Carbs:
Rice Cakes
Brown rice
Sweet potatoes
Oats

Fats:
PB2 (powdered peanut butter...in one of my previous posts)
All natural organic peanut butter
Avocado
Salmon

Randoms:
Salsa
EVOO
cooking spray


As you can see, I don't eat alot of carbs...that's just how my meal plan is structured and everyone is entitled to their own opinion about carb loading/depletion! :)

Hope everyone had a wonderful 4th of July!
♥MK