Bobby’s Workout Routine Part 3

This is the final installment of my husband’s workout routine. Check out parts one and two if you missed them!

Welcome back to part three, and the conclusion, of my workout routine.  As a recap, make sure you are being consistent with how often you work out and that you are putting in a healthy effort (intensity).  Today’s post will cover days three and four of the four-day rotation; a cycle that often includes a rest day in the middle and possibly a long run after day four.

I would like to briefly touch on warming up.  As I’ve gotten older, I’ve learned that I have to spend more time warming up to prevent pulling something.  I generally spend 3-4 minutes on the treadmill at a jog pace or do a 500m row.  After I’m warm, I do a mix of shoulder rotations with leg stretching.  Lastly, I do a couple of pull-ups and push-ups followed by pretzel stretching to loosen my back.

Day three is focused on biceps with a secondary second pass at back.  I also try to add in a run or some other form of cardio such as bike; this day being more for endurance than speed like day one.  I start with three sets of overhand pull-ups, followed by two sets of side grip pull-ups, and then two sets of normal grip pull-ups.  This emphasis on pull-ups is more due to my personal goals than anything else.

The true bicep focus begins with 4×12-14 on seated curved bar curls.  I like to change the grip up between the two widths for each set.  Next is 4×14-15 standing dumbbell curls; alternating which arm is coming up at a time.  I follow that with a similar set of 4×14-15 standing dumbbell hammer curls.  I will finish off the workout with either bent over rows or some form of row-like pulling on a machine.

Day four is primarily for shoulders, though I touch on chest and triceps again.  This is a day I have to make sure I do a really good job of warming up as I have had shoulder issues in the past.  The workout begins with 4×12-14 barbell overhead press.  The key here is to keep your base solid and do not use your legs to press it (unless you’re doing some kind of full body workout and want to engage your legs).

Next up is 4×12-14 dumbbell overhead press.  Yes, this is very similar to the first exercise, but it helps develop your stabilizer muscles and is a slightly different angle.  I follow this with 4×12-14 dumbbell side lateral raises and then a matching set of front raises.  By this point, my shoulders are usually spent.  I will wrap up the workout with a few sets on peck deck, dips, and/or triceps extensions.

This concludes my normal workout routine that I’ve been doing for the past few years.  I hope it’s been helpful to someone.  If you have any questions, please post them.  And remember, be consistent and intense.

 

Buy One Give One With Aftershokz

Disclosure: This post is sponsored by Aftershokz, however, all opinions are my own. Affiliate links may be present, where I get a small commission if you buy through my link.

It’s now November, and the holidays are upon us. It’s my favorite time of year, with all the beautiful decorations, movies on TV, parties, and events. However, there is one aspect of the holidays that can sometimes get overlooked, but it’s a really important one to me. The holidays are a time to give. To give of our time, our resources, and our love. It’s a great time to show your care for friends and strangers alike and recognize people for the goodness in their hearts.

This year, Aftershokz has made it super easy to give something to a deserving person, without it costing you anything extra. Were you maybe planning to buy some amazing wireless headphones this year? First, let me tell you why you need them, then why you need them specifically to give back to someone else with the buy one give one promotion.

In case you aren’t familiar with the brand, AfterShokz is a sport headphone company. These specific wireless headphones are amazing because they allow you to gain motivation from your music without blocking out your surroundings. They rest outside of the ears and use bone conduction technology to transmit sound. Also, AfterShokz headphones are extremely lightweight, and comfy. I usually forget that I am wearing them!

Now for the special promo: This Black Friday weekend, Aftershokz will be offering their wireless headphones at a discount along with a buy one, give one deal. For every order of wireless headphones on the website, they will be adding one FREE open boxed Trekz Titanium headphones, while supplies last.

The goal here is to pay it forward to someone else this holiday season, and Aftershokz is making it easier than ever.
In the pictures in this post, you can see me with my dear friend Kelley. She is such a wonderful, deserving friend and I knew immediately when I heard about this promotion, that she would be the recipient of my extra set of headphones.

Here more about Kelley, the promotion, and why she deserves this special gift in the video below.

Be sure to follow the hashtag #GiveGoodVibes, and use it as well as @aftershokz to show you giving your second pair of headphones to someone else. I can’t wait to see your photos. Happy giving!

Bobby’s Workout Routine: Part 2

This is part two of a guest post by my husband Bobby. Enjoy!

Time for part two of my workout routine. (Check out part one here) The main takeaways from part one were to be consistent and intense with your workouts.  You also have to learn your own body and what works for you.  I have learned that if I push too hard, I know I’m going to be dragging for the rest of the day.  I now know the effect that taking pre-workout has on me and have to alter my plans if I don’t take any for some reason.  You will even learn, over time, how your body performs differently in the morning versus evening workouts.

Back to the actual workouts.  Day 1 was focused on upper back and legs with the goal of increasing max pull-ups.  This also hits on biceps, which will be the focus of day 3.  I don’t think I mentioned it in the first post, but I like to run on day 1 and 3.  Day 2 and 4 are my Tabata days (see below).

Day 2 is good ole chest and tris.  We do one day, ONE people, that focuses on chest…not chest day four days in a row.  My personal focus here is to increase my push-up rep count with a slight focus on chest bulk.  I like to stick to the 12-14 rep count for 3-4 sets like I did on day 1, however, this is the day that I alternate rep counts on more than the others.  From time to time I will increase the weight and lower the reps in an eternally failing attempt to increase bulk and raw strength.  I also like to put my bodyweight on the bench and go for max reps for four sets (which is a fairly well-accepted standard for measuring performance).  For now, I’ll just cover my normal rotations.

I like to start off with bench press 4×12.  After bench is done, I start to add in the Tabata rotations.  The Tabata concept is that you push hard for 20 seconds and then rest for 10 seconds, in cycles.  The idea is to get your heart rate up and to consistently push hard.  I tend to do six pushes per exercise.  When doing an entire workout of Tabata, I will do the six set cycle and then rest for one minute before going back at it.  When I’m working it into a normal workout routine, I just do the one six push set and go back to the next weighted exercise.  There is a free Tabata app that would tell you when to start, when to rest, and when do recover.  Here are a few examples of exercises that you can do for your Tabata sets: jump rope, box jumps, burpees, stationary bike, elliptical, or the best: row machine.  I have also successfully used Tabata to help me improve my running speed.

My next weighted exercise is usually decline dumbbell press, 4×12 if my back is feeling up to it (know your body).  4×12 incline dumbbell press is next followed by three sets of max effort dips.  If you have a pec dec machine, do 4×14 on that, else you can lay flat on a bench and use dumbbells or cables to get a similar workout.  In between all of these weighted exercises, I like to do a set of Tabata.  My heart rate stays at a good level for the entire workout.  At the end, I will do either triceps push-downs or push-ups as a form of burn out.

Hope this has been useful to at least someone out there.  Let me know if you have any questions.

Bobby’s Workout Routine: Part 1

Hello! I asked my husband Bobby to do a guest post about his workout routine. He has been consistently working out, in particular, lifting weights, since junior high, so he has a lot of experience! Feel free to comment if you have any questions.

My workout routine is below, though I will first talk a bit about my philosophy.  There are a ton of trendy workouts that pop up each year, some better than others.  The most important thing about any workout is that it gets you doing something…anything.  The new fad in workouts is great by default if it causes people to stick with some form of exercise (maybe with a few exceptions).  The two most important factors when it comes to working out are consistency and intensity.

You will not see significant results if you aren’t consistent with doing some form of exercise.  If you want great results, you also have to be intense.  Not all workouts have to be killer, but if you don’t even break a sweat…

Ask yourself, when was the last time one of your workouts left you gasping for breath, dizzy from exertion, or nauseous?  Note: it’s important to know your body and not hurt yourself.  I’m not advocating for being stupid.  Just make sure you are pushing yourself if you really want to improve and meet your goals.

My workout routine, when I am able, consists of a four-day cycle.  I generally workout on Monday and Tuesday, rest on Wednesday and get back to the gym Thursday and Friday.  I could go four days straight, but my body responds better with a rest day in the middle.  That also allows me to a bit more flexibility regarding the part of my body I want to focus on.

I started my current routine about two years ago.  I change things from time to time, which is important (for time sake, I’m not going into the reasoning behind that thought #AvoidRabbitHole).  I based my rep count off Dwane Johnson’s routine because…well look at the guy.  Most of my main exercises are four sets of 14.  My goals include a practical form of strength and fitness, not just massive growth and heavy lifts, which would utilize lower reps of heavier weights.  When I’m doing my fourth set of 12-14, I should have trouble getting that last rep or two.  There should be times where I can’t get that last rep, which goes back to intensity.

On day 1 I focus on upper back and lats.  My goals also include being able to do a good number of pullups and weighted pullups, hence the focus of day 1.  I generally start with three sets of weighted pullups (either wearing a vest or holding a dumbbell between my feet).  I like to mix in legs into day 1, so I alternate from upper back to deadlifts (3×10) for my second rotation.  I’ve had issues with my low back, so I tend to do lower weight on deadlifts.  It’s important to activate your legs.  If you usually skip leg day, add it in and see if you don’t get better all-around results.  Your legs are some of your largest muscles and working them out produces testosterone, which benefits your entire body.

I usually like to do three sets of max effort pullups next (again with personal goals in mind).  Next is standing 4×12-14 barbell rows.  This is the opposite direction of what a pull-up works.  Notice, a lot of these exercises also engage my biceps, which is intentional.  Two days a week touch on bis and back, while two days touch on chest and tris.

I like to do seated lat pulldowns, 4×12-14 next.  After that, it’s on to dumbbell rows on a flat bench and dumbbell shrugs, both 4×12-14 in a sort of superset.  At this point, I’m usually spent, but if I have a bit left in the tank I will add in a set or two of inverted row or curls.

Throughout this workout, at least after the deadlifts, I will add in leg extensions and leg curls.  Since this is an entirely different muscle group, I can add them in between other sets to keep the pace of the workout going.  I generally only do three sets of each.

I’m going to stop the post at this point, but will follow up with the other days of the cycle in a separate post…provided anyone actually reads this.  In fact, if you’ve made it this far, include “the force” in any comment, so I’ll know if anyone got this far.

7 Fitness Hacks for the Unmotivated

I get it. In our society, there are so many things clawing for your attention. We are all just flat out busy all the time. This leads to burnout, and it can be hard to get motivated to workout. That’s why I came up with 7 fitness hacks for the unmotivated to kickstart your fitness journey and help you reach your workout goals. Follow these tips, and you will be headed in the right direction in no time, no gym membership required!

1.) Drink more water: It seems so simple, but it has such a HUGE impact. Not only is drinking water a super duper easy hack for getting fit, but it is like the swiss army knife of health. It does so many good for you things, so it’s high time you get to chugging! Not only will drinking more water keep you from getting headaches and feeling sluggish, but it will help you feel full, flushes out toxins, is great for your skin, can boost your immune system, and helps keep you regular (aka not bloated). Aim for 8 glasses a day, and if you are like me and drive the struggle bus on this one, try drinking fruit infused water, drinking out of a fun glass, or getting an awesome fancy Hidrate water bottle that helps you track intake and has its own app! (I have the teal one and love the accountability. It glows when it’s time to drink!)

2.) Workout during commercials: This one seems silly, but I use it a lot on days I don’t feel well but know I need to so *something* or when I’m feeling worn down and don’t want to do a lot of high impact movements. It’s also great when you are short on time. Most of us watch some sort of TV at night whether it’s regular TV, Netflix, or something else. My quick hack for when you are just not feeling it is to work out during commercials. I will do a set of crunches, some squats or lunges, or even plank. I will repeat a quick “circuit” until my show comes back on, and I know I will get about 10-15 minutes of work in during an hour. easy peasy!

3.) Wear fitness clothes more often: I often talk myself out of working out because I either don’t have clothes with me or I’m too lazy to change (I know sad but true.) I have combat that by keeping a bag of clothes in my car, and when I AM at home, I wear workout clothes that way I have no excuse. If there is a break in the rain I can go for a walk around the block. While I wait for dinner to cook in the oven I can do jumping jacks or sprints up and down my street. No fussing with finding clean clothes or talking myself out of it because I have to change, it’s already done.

fitness hacks

4.) Follow fit people on Insta: Motivation from others can go a long way, even if its a stranger (hey, you are reading this right? heh.) Search fitness hashtags and follow some encouraging and motivating people online. Some people are great at giving you the little push you need to get off the couch. (By the way, are you following me? (@HeathersLG)

5.) Put it in your schedule: I have always found that when I write my workouts into a day planner or put them in my Google calendar on my phone, I am much more likely to keep them as I would any other appointment. Make yourself a priority!

fitness hacks

6.) Grab an accountability partner: This is actually how my blog came to be! So not an individual PERSON, but what turned out to be a whole bunch of people! When I began training for my very first half marathon back in the fall of 2009, I started this blog to hold myself accountable for my training. It clearly worked, because I have run around 30 half marathons, four full marathons, and countless other race distances since then. Start a blog, find a friend, ask your spouse to hold you accountable (ok, maybe not that one. I can see that ending badly), but anyway you get the point! (PS if you sign up for my free email course in the “start a blog link” you will get free fitness and goal tracking printables emailed to you!)

7.) Practice self-love: You guys, this is the most important one, and honestly the other things will work SO MUCH BETTER if you have this number seven at your foundation. You have to love yourself enough to workout. These fitness hacks can only take you so far. You have to realize that you are worth it, the time you spend is worth it, and that it will allow you to be an all-around better person for your family and yourself. <3

*May contain affiliate links meaning if you purchase through my link I make a small commission. 

Activewear Made in the U.S.A

I am and always have been very patriotic. When possible, I prefer to buy things made in the USA, and I shop local a good bit. That’s why I was super excited to learn about Vast Terrain, which takes “A different approach to premium activewear”.  They stand on these key principles:  (1) a transparent model of both pricing and supply chain, (2) made in the USA, (3) being sold “direct to consumer” without the retail markup and (4) using only proprietary technical fabrics.  

Vast terrain activewear made in the USA

I wanted to know more, so I dug a little deeper. Their website has a ton of info, so it was easy to see their transparency, which after talking to the owners, is very important to them. 99% of their production value is sourced in the USA!

So how did they get started? “The Gillerts, both 47 years old, were inspired by their own outdoor adventures, including scaling Mount Kilimanjaro in Africa and Mount Elbrus in Russia. They wanted activewear that was made in the U.S., but couldn’t find it.” (Currently, their office is right here in Tampa!)

The fabric was also of great importance to them. They wanted it to be soft (which it really is!), protect from moisture buildup, and provide odor control. It was time-consuming and tedious to find what they were looking for, but after research, trips to factories and hundreds of phone calls to mills, they were able to create a game plan.

To give you an example of all that goes into the clothing, check this out: “The fabric is woven at a plant in Roanoke, Virginia. They work with a company in Los Angeles that is one of the most technologically advanced circular knitting mills in the world. There’s a cut and sew facility in San Francisco, zippers come from Los Angeles, and trims from Pawtucket, Rhode Island. The design is done in Santa Cruz, California.” WOW! I love that these clothes all come from so many different places in the USA. You can see the transparency here because the supply chain and each factory is on their website!

“We’re on a first-name basis with the owners. They know who we are. We get responses more quickly, and we’re not tied up in customs,” Says owner Carrieann. “We’re also keeping jobs in the U.S.” <—LOVE this so much!

vast terrain

Remember guys, premium technical activewear doesn’t have to cost a premium price. Keep in mind traditional retailers mark their products up by at least four times their cost. (Sometimes a lot more!) By selling directly to you Vast Terrain eliminates this retail markup and passes on the savings to you, the customer.

I can attest to the softness, durability, and comfort of the fabric. I have a tank top and pair of shorts from Vast Terrain, and I am loving running and working out in them. I highly recommend supporting them, men and women, and supporting our great country as well.

Health and Fitness on the Carnival Vista

Disclosure: I was provided with a free cruise from Carnival, however all opinions about fitness on the Carnival Vista are my own.

As people who work out on the regular, it is important to us to have active and healthy things to do, even while on vacation. I was so pumped to see that the Carnival Vista has plenty of options for health and fitness lovers, and we took advantage whenever we could, which meant more dessert for us!

fitness on the carnival vista

Up on the open decks, the Vista has a great sports and activities area. There was a huge caged in basketball court, and even though we never had the chance, we saw where they play volleyball up there, too!

There is also a really fun obstacle course, mini golf, ping pong, and other games you can play with your family.

Fitness on the carnival vista

Don’t forget about the one of a kind sky ride where you pedal all the way around the boat, up in the sky! Talk about a workout with a view. A walking/jogging track also goes around this area if you just want to take in the view or chat with a family member while walking and burning some calories.

Our favorite however, was the fitness center which is located int he Cloud 9 Spa.

They had tons of treadmills, ellipticals, bikes, weight machines, dumbbells, bosu balls, medicine balls, and even a foam roller. There was definitely not a shortage of workouts to do here! They also had health and fitness seminars you could attend, personal training, and Pilates.

The treadmills have the best view in the house, looking directly out the front of the ship. it was gorgeous!

Fitness on the carnival vista

After you are done with your sweat session, you could pay a little extra to have access to the thermal suite (we got it free with our spa stateroom.) Here you can go into the sauna, hot tub, steam room, or several different cool showers.

I spent some time on the heated tile loungers to relax my sore muscles, which was just what I needed.

We worked out three of the five days we were on the ship, which I think is a great balance for a vacation. There is no need to ruin your routine or hard work just because you go on vacation. I love knowing that Carnival gives me great options and cares about my health, and hope you too will enjoy fitness on the Carnival Vista!

Better Body Jump Start FREE Email Challenge

2018 is upon us, as is the time we all make goals or resolutions for the new year. Let me ask you a question. How many goals do you ever actually keep? Let me make it a little easier…how many do you keep for at least a month? That number is hopefully higher, but the sad truth is that so many of us have GREAT intentions, but then fall off the wagon because we have no support or accountability, or we just plain don’t know where to start.

I want you to be successful in 2018, and actually stick with something. I realized 2 things: 1.) Changes can and need to be SMALL if we want to really make them stick, and 2.) it truly does take a village. I don’t know about you but when I’m working out with a group, I push harder than when left to my own devices. So I figure in health in general, if we are left to fend for ourselves, we may be likely to cheat, skip, and give up all together.

 

I want to put an END to excuses and an END to goals that never get met. That’s why I created the Better Body Jump Start 7 Day Email Challenge. This is a completely FREE challenge. When you sign up, you will get 7 days worth of emails in your inbox, one each day, with ACTIONABLE tips, motivation, ideas, and calls to action to get you going.

 

 

Remember, little changes add up to BIG things, so don’t discredit the small shifts you make in your schedule, habits, and life. I KNOW you can do this, and I want to help you prove to yourself that you can.

The emails may only go on for 7 days, but I CHALLENGE you to keep up the thins I discuss all the way through the month of January. At the end of January if you don’t feel stronger, healthier, more energizes, and better about yourself, then you can stop. BUT, if you do the things I talk about, then I know you will feel amazing and want to keep going!

All you have to do is click this link to sign up (make sure you confirm your subscription when it hits your inbox, and be sure to check your spam!) Please email me with any questions, I’m happy to help any way I can.

Let’s make 2018 the year you become the best version of yourself. To get you really thinking about your goals and what you want out of 2018, I decided to share with you something that I actually started a couple weeks ago but was nervous to share out loud, but I am letting go of fear and taking action in my life.

I started a podcast! It just so happens that my very first episode is all about goal setting. I encourage you to listen to it if you are on the fence about the challenge (it has nothing to do with the challenge itself) or if you are telling yourself NOT to make goals because they never happen for you. After you click the link, check out the December 18th episode. I hope you enjoy, and then will join in the email challenge.

 

Why You Should Workout This Winter

Even though I live in Florida, temperatures are still finally starting to drop (hallelujah!) While this makes me happy, especially around the holidays, it also makes me want to curl up on the couch with a Halmark movie–er…book…and just…not move. While this sounds quite relaxing, it’s not exactly beneficial to my waistline. So, on behalf of EcoDrink, a healthy and easy way to get your vitamins every day, I’d like to share with you 5 reasons to take your workouts outside this winter:

1.) General Happiness: Exercise increases your endorphin levels which in turn can put you in a better mood, but did you also know the effect is heightened when exercising in the cold? This is due to the fact that you have to work harder in cold weather, so your endorphin production is boosted more than normal, and in turn, your happiness level. Confession: Whenever someone talks about endorphins and happiness I think of the movie Legally Blonde!

2.) Vitamin D boost: Did you know that about 80 to 90 percent of your vitamin D comes from the sun?  It’s pretty easy and fairly common for people to become vitamin D deficient in the colder months since they aren’t spending time outdoors. (Well, unless you live in Florida like me!) Vitamin D helps to keep your bones and immune system strong, and can also give you an additional dose of happiness.

3.) Burn more calories: Cold weather causes your body to regulate its temperature better meaning you can exercise for longer and burn more calories. Does shivering count as a workout? This sounds like a win to me!

4.) Less sick time: Some studies have found that regular outside exercise in the cold helps reduce the risk of flu by 20 to 30 percent. Through low-temperature training, the body adapts to the cold weather and, with time, strengthens the immune system against it. A a mother of a germy preschooler, this gets two thumbs up from me.

5.) It pairs well with EcoDrink: The EcoDrink Multivitamin is a healthy and convenient way to get your recommended daily dose of essential vitamins and minerals. Full of electrolytes and antioxidants to keep you hydrated and healthy, EcoDrink is a refreshing and delicious thirst quencher that provides energy and aids in muscle recovery after your workout to make the most of your time. It’s also a great way to get in extra water. Just pour the powder in 16 oz, shake, and enjoy! Also, EcoDrink Naturals is made with stevia, not sucralose and can be found on Amazon!.

ecodrink

The folks at Eco Drink have offered for me to run a GIVEAWAY for two lucky readers. Two people will each get two boxes of the flavor of their choice mailed to them to try out (they are all yummy!) Please follow the instructions below, and the giveaway ends at midnight on 11/26. Good luck!

a Rafflecopter giveaway

Disclosure: This post is sponsored by EcoDrink, however all opinions are my own.

Versatile Workout Clothes + a Discount

This is a sponsored conversation written by me on behalf of PrAna . The opinions and text are all mine

I work from home, so I don’t feel the need to own a ton of “going out” or “cute” outfits because I am typically in my gym clothes. I have always said I wish more companies would make clothes that go seamlessly form the gym to lunch, or the gym to a night out with friends. PrAna does just that, and I’m in love! How easy would it be to take off my running shoes and slip on some tall boots? Perfect!

PrAna offers sustainable, fair-trade, recyclable and hemp items. I also love how they have a focus on giving back to make our planet a better place. Their items make me feel like I’m doing a little something to help make the world a better place. Their clothing is mindfully made to support fair trade and sustainable practices. Their core belief is to give back more than we take from the world. (Love this!)

I also love that the PrAna designers test all the clothing themselves, because they all have a love for the outdoors, too! I hope you will check out the below video to see why organic cotton matters. I have learned so much just by going to their website!

 

Why Organic Cotton Matters | prAna

“Breath, life, vitality of the spirit.” These qualities infuse not only our name, but also our aspirations, the things we make and how we make them. Welcome to mindfully designed, built to last products – born from the experience.

Not to mention, the clothes are super comfortable and flattering. I have worn my leggings several times and have gotten tons of compliments. The sweater is nice and light, which is perfect for Florida weather, or for layering if you live in a colder environment. The pieces are very versatile and I can make so many outfits with them.

Want to try for yourself? Use code FFHMF17 for 15% off through 11/22/2017. I can’t wait to see what you choose!

QOTD: Do you purchase clothing as mindful as the clothing from PrAna? 

This is a sponsored conversation written by me on behalf of PrAna . The opinions and text are all mine.