Monthly Archives: June 2010

Ripped Arms: A How-To Guide

Hellooooooo!!

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How was everyone’s weekend? Are we pumped to make it a great upcoming week?? What’s that? I can’t hear your enthusiasm through all the groans ;)

I had a most fabulous day biking and eating around Ottawa with my big sis. I will babble about it and explain the above picture tomorrow. But tonight’s post is all about one of my faaavourite things!

Fitness!

I put the call out for fitness-related questions and got a handful of really good ones to answer. Y’all know I’m a certified personal trainer, so you can take or leave what I lay out for you here. Just remember it’s general advice, specialized instruction for the individual is always best!
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Excellent question. I have actually been working pretty hard lately at building up my scrawny arms to get that nice “athletic” look. (I always say I would like to look like a volleyball player who doesn’t play volleyball ;) )

First and foremost it’s important to realize that it is really hard to get defined muscle tone when you still have a layer of fat over top of your muscles. I’m not saying you need to starve yourself down to 13% body fat. But muscle definition is a lot about what you eat, not just what you lift.

Speaking of lifting, it really helps. You can definitely get visible arm definition from yoga, but sometimes you require a little more resistance or different movements to build the arm muscles. Yes, I say build. Muscles don’t “tone” they “grow.” If you want to see them, you have to make them bigger.

We’ll start at the top with the shoulder muscles.

A lot of women are scared to work their shoulders too hard because they don’t want to bulk up on the top. While some women are indeed more prone to getting a sturdier look up there, defined deltoids are an essential part of getting those ripped arms you’re after.

As you can see in the above picture, your deltoids are in three parts: anterior deltoid (front of shoulder), middle/lateral deltoid (top and side of shoulder), and posterior deltoid (back of shoulder).

If you only have time to do one shoulder exercise, do the shoulder press as it hits all three of these areas at once.

You can do shoulder presses with dumbbells or a barbell, seated or standing, or on a 45 degree bench. Most gyms also have press machines, but I find they can be awkward for a lot of people.

Things to remember:

  • Keep your shoulders in a “reset” position, ie down and back. Never shrug them up as you raise the weight above your head.
  • If you’re standing, try not to lean back when it starts to get hard, it puts a lot of stress on your spine.
  • Only lower the dumbbells to just above your ears, or so your elbows are at 90 degrees.
  • Don’t let your dumbbells clink together at the top, keep it a nice and controlled movement.
  • Lift heavy! Too many women do this exercise with those dinky 5lb dumbbells. Start with at least 10 lbs in each hand, the last couple reps should be really hard to complete. If you want to see those shoulders, you have to work them!

Honourable mentions:

Dumbbell front raiseworks mostly the front of your shoulders (can be done with a cable or tubing as well)

Dumbbell lateral raise – works mostly the top of your shoulders (can be done with a cable or tubing as well)

  
Prone cuban snatchthis move goes by many names, but it will mostly hit the back of your shoulders.

Now! Onto our arms! Back when I first started lifting, I did not isolate my arm muscles. They are often secondary muscles in chest and back exercises so it just wasn’t necessary when I was first starting out. But the longer you lift weights, the stronger your big muscle groups will get, which will allow you to move onto the smaller ones. Personally, I did not see a huge difference in my arms until I started isolating the muscles in them. This is why sometimes chaturangas alone won’t work.

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We’re going to start with the triceps as there are more muscles in that group. As the name implies, there are three: long head, lateral head, medial head. Different moves will hit different areas of the triceps. For simplicity’s sake, I won’t go into the specifics of each one. Just make sure you vary your triceps moves, and you’ll be good! Luckily, there are many you can do. Here are some of my favourites:

Dumbbell extension: as with all other standing moves, ensure your shoulders are back & down, and don’t lean back. Your elbows should be the only joint moving.

Cable pushdown: I like staggering my stance with this one to create a more stable base. For the love of God, push down using ONLY your elbows. Donotdonot engage your shoulders. Especially not your back. This is probably the #1 move I see done incorrectly.

Kickback: You can also do this one with your knee on a bench and one arm at a time. Check yourself in the mirror and make sure your back is straight and shoulders are on the same plane. And guess what!? Bend only at your elbows!

 Skull crusher: I really love this one, I think because of the badass name. Grab on to a barbell with a narrow grip. Start with your arms straight, then bend only at the elbow to lower it down to your forehead, then push back up.

Cable extension: Just make sure your back is straight and shoulders are down. You can do this with the rope or straight bar attachment. Hey! Bend only at the elbows! No shoulder business!! ;)

Next up we got the biceps! For our purposes, we’ll focus on the biceps brachii (the main biceps muscle) and the brachilis (the outside biceps muscle).

There is essentially only one way to work your biceps: the curl.


The number one thing to remember with the curl is to keep your elbows pinched in at the sides, otherwise you start engaging other muscles. What’s the point of doing isolation moves when improper form means you’re no longer isolating them??

Variations:

Incline curl: I love this one. The incline allows your arms to fall farther back, which means you have to curl your arms up further. Always leaves me sore.

Hammer curl: This one hits into your forearm a little more. Strong forearms are actually more important than you’d think (cycling anyone??). But I get it’s not really all that feminine. You can also do twisting curls where you start in the hammer position, then curl up so the dumbbells are horizontal at your shoulder. Just engages different parts of your biceps along the way.

Barbell 21s: This is a little complicated. Essentially you are doing 21 reps, divided into 7. For the first 7, you lift only halfway, stopping when your elbows are at 90 degrees. The second 7 are the top half, starting at the 90 degree position and moving to the top. Finally, the last 7 are the whole motion from top to bottom.

 

And that my friends is just a little snippet of how to get ripped arms!! Including shoulder, triceps and biceps isolation moves into your training at least once a week (lifting heavy) will give you that little bit of definition you’re after. That is of course, if you’ve got a good diet to match your training plan ;)

Thank you for indulging me in this epic arm post! Be back tomorrow with more shenanigans. xoxo

Sweet Tooth

Heyo!!! How is everyone’s weekend going? I will keep this short. Why? Because I instruct you to go soak up some of your weekend once you’re done reading :)

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I got my eggs and biscuits!

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My tummy was still off for the most part of the day, but I could at least still fill it with good stuff. Including my homemade rosemary yogurt biscuits. Sara and I have nearly demolished the whole batch already.

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Eggs were scrambled with a little butter, pepper and half and half. Avec du crispy chicken bacon!

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And citrus. Whether juice or whole, there must always be citrus.

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I piled the eggs and bacon on the biscuits. This was an amazing combo. Biscuits > english muffins. Just sayin!

(p.s. Ellie and I did extensive research today on the difference between scones and biscuits. Read here for more very important bread info)

Shortly after my sister woke up and reminded me we’d planned on running this morning. Damn. It was cold, and raining, and I was just not into it. Somehow, she convinced me out. It was so humid it felt like I was running through pea soup. Pretty sure I wheezed the whole time and had to take a couple walk breaks. Got through the 4-ish miles though. Thank you to my sis for hauling my butt out. But I was damn glad when it was over ;)

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A nomination for world’s ugliest food photo.

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For lunch, I mixed up a heaping scoop of unflavoured soy protein powder, cocoa powder, stevia, almond milk, a tbsp almond butter and a banana. This was a lot of chocolate, even for me. It’s just too tempting sometime to eat chocolate for a meal! It was however very filling :)

After this Sara and I hit the road to visit an old friend outside of the city. We munched on a special Luna bar in the car.

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Chocolate Raspberry is not available in Canada, I had my girl Holly smuggle it in for me.

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One of my top fave flavours!

Even though we feasted on some delicious hamburgers at our friend’s place, Sara and I were still a little snacky later on.

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We picked up some Tartinade au Tofu aka Tofu spread ;) I am obsessed with tofu in spreadable form.

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And dill cheddar!

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My first time trying rainier cherries. Delicious.

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Solid snackage happening here folks. However, it was more like an appetizer to things to come…

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GELATO!!

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My first gelato ever!! I’ve never had the opportunity to try it in during my sheltered Maritime upbringing. As soon as I saw Pure Gelato on Elgin Street, I told Sara it was meant to be. I’m not a huge fan of ice cream because it is too sweet and creamy for me, but gelato is made with a lower butterfat and sugar content. I went for cinnamon, apple pie and pistachio.

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Sara got hazelnut, chocolate mint and pina colada.

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Excitement!!! We both agreed that pistachio was the best, closely followed by hazelnut. I did indeed enjoy it more than ice cream, and it took all my strength not to get it in a waffle cone (despite the differences, it seems gelato is similar in calories to ice cream). My new place in Toronto is apparently close to a gelato place. Danger!

 

Okee dokie bloggie friends. I am off to cuddle up with the sis and watch Alias. Now you go off and enjoy your free time!! xoxo

 

Question of the Day: Ice cream, gelato or frozen yogurt? Favourite flavour? So far I love real frozen yogurt the best, with fresh raspberries mixed in.

Herb n’ Pig

Happy weekend!! I’m on the eternal weekend over here… I’ve been unemployed for exactly 8 weeks now! Or, I should say, “without work.” It’s an intentional stint of unemployment, but I am getting antsy to get my hands dirty again :)

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There is chicken bacon in the fridge that needs to be eaten up, but I also really wanted pancakes for breakfast.

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So I made both.

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Mixed up a double batch of my oatmeal cottage cheese protein pancakes (minus the sweeteners) and threw in the cooked bacon.

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I do not recommend this cottage cheese.Watery with a rubbery taste. Ew.

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Bacon and maple syrup are an amazing combo… too bad I’m hooked on the sugar-free stuff.

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Just another piece of evidence that bacon does in fact make everything better.

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As a side note, Sister Sara ate hers with real maple syrup and half a banana. She’s a girl who knows how to do it right ;)

I spent all morning putting 118 Banff photos on Facebook so my dad can see them.

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It was a gruelling task that had to be fuelled by a High Protein Banana Bar with greek yogurt. Parfait a la K!

Then I received this text message:

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That was all the push I needed to get my butt in gear and to the gym!!

I ran the 7 minutes it takes to get the gym. I LOVE being able to run to the gym. It makes weight days seem so much easier. I just run there, do my thang in the weight room, and run back. None of this cardio machine silliness.

Another full-body day with an emphasis on the upper body. My glutes are still hammered from my last session!

 

Exercise Weight Reps Sets Target
Step-up (alternating legs) 50 lbs 20 3 Quads, Glutes, Calves
One arm dumbbell row 25 lbs 10 3 Back
Stiff leg deadlift  50 lbs 10 3 Lower back, hamstrings, glutes
Incline dumbbell fly  15 lbs ea 10 3 Chest, front of shoulders
Dumbbell pullover  20 lbs 10 3 Chest, front shoulders, top of back
Side lunge with dumbbell front raise  7.5 lbs ea 10 3 Glutes, inner thighs, quads, front shoulder
Standing calf raise (on machine) 85 lbs 10 3 Calves
Cable pushdown  60 lbs 10 3 Triceps
Plank off bench n/a 60 sec 3 Abs
Standing dumbbell curl 12.5 lbs ea 10 3 Biceps

Colour coded again! Matching colours = alternating sets. Even though I only did one isolated ab move, I feel like I got a good core workout with this one. Those dumbbell pullovers require a lot of stabilization in that area.

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Refuelled with a big ole’ green salad in anticipation for my rib feast later. Just the typical garden salad with tuna for my protein, mozzarella cheese for my fat, and watered down hummus for the dressing.

Then it was on to my special project for the day.

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I had a whack of rosemary left after making boeuf bourguignon. My mind immediately went to Banff. The yoga studio we went to was located above a bakery that smelled like herbed focaccia. It was mouth watering.

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For some reason though, I didn’t feel like focaccia. No, I wanted biscuits. Something I could eat with eggs in the morning, or perhaps a rack of ribs ;)

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Buttermilk biscuits are traditional, yes, but silly when you also have a tub of yogurt in the fridge waiting to be used.

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A quick Google search lead me to this Emeril Lagasse recipe.

Rosemary Biscuits:

  • 1 cup all-purpose flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon baking soda
  • 3 tablespoons cold unsalted butter, cut into small pieces
  • 1 tablespoon minced fresh rosemary leaves
  • 1/2 to 3/4 cup buttermilk 3/4 cup plain greek yogurt

Preheat the oven to 450 degrees F.

Sift the dry ingredients into a large bowl. Work the butter into the flour with your fingertips or a fork until the mixture resembles coarse crumbs. Stir in the rosemary. Add 1/2 cup of the buttermilk a little at a time, using your hands to work it in just until incorporated and a smooth ball of dough forms. Add up to additional 1/4 cup buttermilk if necessary, being very careful not to overwork the dough or the biscuits will be tough.

On a lightly floured surface, pat the dough into a circle about 7 inches in diameter and 1/2-inch thick. Using a 1-inch round cookie cutter, cut out 12 biscuits.

Place the biscuits on a medium baking sheet. Bake until golden on top and lightly browned on the bottom, 10 to 12 minutes. Serve warm.

Yield: 12 mini biscuits (I got 20)

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No cookie cutters were found in my sister’s kitchen, however there was a nice assortment of shot glasses.

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I really hope my new apartment in Toronto is well-cooled. I don’t know how I’ll survive baking with a 450F oven otherwise.

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They were done in 10 minutes flat and smelled heavenly. Almost as good as Rocky Mountain Yoga!!

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I calculated the nutritionals on these, and because they’re so small, one biscuit is only 44 calories. #win.

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As per the baking rules, I had one immediately out of the oven with butter.

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My first ever batch of biscuits were not only downright delicious (toot toot) but also crazy simple!! I keep passing all these wonderful bakeries here in Ottawa, and then think to myself that it’s so much more fun to just bake at home :)

Afterwards Sara and I went to a 90-minute Hatha Flow class. It was pretty fun! I did this:

Just with the assistance of two people and a couple straps ;)

Then it was time for RIBS. Ohbaby.

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Ottawa has this thing called Ribfest where a bunch of restaurants set up grills down a pedestrian street and sell nothing but pulled pork sandwiches and ribs.

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People get pretty excited about it, but I can’t think of a more messy food to eat on the side of the street.

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Sara was down there over lunch and picked up extra for me!

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Paired with a baked-fresh Rosemary Yogurt Biscuit. 

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And my first ever pulled pork sandwich!! It was good, although a little too much on the sauce-y side for me. How is it that ribs don’t taste like the rest of the pig??

Anyways, as you can see this was all incredibly delicious. But mygoodness I am paying for it now. Too much barbecue sauce for this tummy. It’s awfully hard to indulge when my stomach insists on rebelling like this!!

I hope it’s better for eggs and biscuits in the morning :)

See ya tomorrow!! xoxo

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