10 Minute Shoulder Burn Out

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Okay, let's start with a pop quiz. What do these fabulously fit celebs have in common?

Sources: (Eva Longoria) (Jessica Biel Timberlake) (Demi Moore) (Jennifer Aniston)

Okay, a lot of things, but first and foremost... ARMS!

Guess what? Your arms are your most influential bodypart. I know, you thought it was... something else. But, face it: your arms are the part of your body seen most frequently n-a-k-e-d. That's right. And the best part of your arms - the part that makes you look fit and slim - that's your shoulders.

Let's have a round of applause for the shoulders. [Where's my clapping emoji?!]

While prepping for my wedding, I focused heavily on arm, back, and shoulder exercises. Recently, I decided to be Claire Underwood for Halloween, which means it's time to bulk my shoulders back up.

This is my go-to workout, whether I'm in the gym and have a lot of weights options or am just sitting at home on the couch staring at my 10 pound weights. Ideally, you will have 2 or 3 weights options, so that you can start heavy and shift down as you max out. But, if you only have one, just perform the first round with 10 reps, then 8 reps for your second round, and 6 for your third.

Get The Workout:

*Note: if you only have one set of weights, just perform the first round with 10 reps, then 8 reps for your second round, and 6 for your third.*

A Guide To The Moves:

The Lateral Raise is one of the only exercises that isolates and works the middle of the shoulder muscle. Stand with your feet, shoulder width apart, and slowly raise the dumbells to the side until they are even with your head. Starting with heavy weights, you may need to bend your elbows in order to complete this.

(Source)

The Shoulder Rotator works the rotator cuff. Focus on form and do these slowly, with both arms at the same time (image below shows one arm at a time - feel free to do that if you'd like, but I prefer to work the arms together in order to stay balanced and strengthen my core at the same time.

(Source)

The Butterfly is another slow burn move. Start with your arms bent at 90 degrees in a goal-post formation, then bring your weights to the middle to close them together before opening back up. 

(Source)

The Overhead Shoulder Press should feel like a bit of a relief compared to the prior two moves, because you are recruiting other muscles in the arm. Start with your elbows bent and weights by your shoulders, then push up toward the ceiling before slowly returning to starting position,

(Source)

A Week In Workouts

For those of you who are still curious about my personal fitness schedule, which I used to post, here's me getting back on the bandwagon to share that information with you. Early this week, I was a bit under the weather, so I treated myself to two sick/recovery days.

Friday: Light Cardio - 60 Minute Walk on the Treadmill

Saturday: Weights - 45 Minute Fully Body Weights

Sunday: Skip (Sick day)

Monday: Skip (Sick day)

Tuesday: Weights & Cardio - 60 Minute Full Body Weights, 30 Minute Self-Guided Spin

Wednesday: Cardio - 2 mile run to Flex City Fitness, 60 minute workout, 2 mile run back

Thursday: Weights - 60 Minute Full Body Weights

Wedding Countdown Workouts, WOTDs

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My wedding is soon. Like, two weeks from Friday. I've got a post on the back burner about wedding fitness prep and the exercise and diet changes I've been making as the big day approaches, but that technical fabulousness is for another day.

The jist of the workout goals are:

• Long runs / Spinning / intense cardio 2 days/week
• Bodypump / Full body weights 2 days/week
• Core Toning / Pilates 2 days/week with 30 minutes cardio built in around it
• Single out and hit my shoulders, biceps, triceps, and abs at least 2 times / week in addition to the full body weights

Thursday: Bodypump
I've been keeping track of my weights in order to ensure I'm either hitting my muscles with the same amount (if last time was challenging) or increase the amount (if last time was easy or just alright). As a result, I've been really loading on the kgs, which means more muscle and more calories burned. #winning

Apparently my photog skills are declining. No face in this shot. Oops.

Friday: 20 Minute Interval Run  Shoulders, Abs on Weight Machines
I did this interval run and loved it. It's pretty short but really burns a lot of calories and leaves me with a real "clean burn" feeling.

After my run, I did my shoulder burn out routine and then did my abs on a few weight machines. I added in a few other weight lifting exercises that my fiance talked me into doing, so by the end of my lifting, I'd burned 244 calories (run not included). 

I don't know why I even track weight lifting calories - they are always so low.

Saturday: 60 Minute Spin Class
We have to show up at least 30 minutes early for class to sign up on Saturday mornings, because it gets really packed. So, we also added in about 20 minutes of walking/running.

This was also my first weight class with NO Explode and let me say, I was EXPLODING with power during these 60 minutes. I kept pushing myself to bike harder and harder and ended up with one of my highest spin class calorie burns. #winning

Sunday: Rest / 4 Mile Walk
When we woke up on Sunday, my fiance and I both felt physically exhausted. So, we skipped Sunday Morning Bodypump and opted for a long walk with the dog.

Monday: Bodypump
Since I missed Sunday's Bodypump, I went on Monday morning. This was my first Bodypump class with NO Explode, and I was a beast. Also helping: My awesome new Montrail shoes. So flashy. How can you not lift more weight?

You're sexy and you know it (sung to my shoes).

Tuesday: 20 Minute Run + 60 Minute Pilates + Shoulder Burn Out Routine
I was still so excited about my new shoes that I decided to hit the treadmill for 20 minutes on Tuesday morning to try them out a bit. 

My dog is trying to photobomb this pic.

Then, after my Pilates class, I did my good old trusty shoulder burn out routine (by that, I mean the routine I've been doing for only two months). My favorite thing about doing a shoulder burn out routine after Pilates is that the studio is empty!

I love an empty studio.

Wednesday: 15 Minute Run to Class, Mercury Method "Control" Class, 15 Minute Run home

I woke up at the butt crack of dawn (okay, 5:20, sun was barely up, still early) and ran to The Mercury Method for yet another workout in 97+ degrees. On my run home, I saw this fun chalk drawing in the street.

See the tips of my shoes? I'm headed toward fun!

Mean Green Post-Weights Smoothie

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I went to BodyPump this morning and either tied or increased my weight on every single track (one music track per body part). Every time I have a rocking BodyPump class, I have to be cognizant of what it means for my body - I could end up sore and hurtin'. To avoid it, there are two things I do... and, when I remember to follow both of them, it works like a charm.

First, stretch. Duh. 

Second, a mean smoothie. I don't know why I'm calling it that, it just feels right. It's packed with vitamins, protein, and healthy fats (but not a lot of them, unless you add some kind of nut butter). 

Mean Green Post-Weights Smoothie

Ingredients:

• 2 Strawberries, washed and cut
• 1/3 banana
• 1 cup Spinach
• 1 Scoop Protein Powder 
• 1 cup Almond Milk
• OPTIONAL: 1 tbsp Chia seeds, 1 tbsp Nut butter

Directions:

1. Combine all ingredients in a blender. Add ice if the fruit is fresh, but skip this step if you've frozen your fruit. Blend until smooth and serve.

Notes:

• What kind of protein powder should you use? Whatever you like! I have tried it with Gold Standard Double Chocolate Whey, and a Vanilla, as well as a Sweet Cream Visalus, which is more of a meal shake than a protein shake... more on that later.
• To freeze... or not to freeze... your fruit? I am a big advocate of frozen. I buy strawberries and banana and, when they're perfectly ripe or just a bit past their prime (like when I realize, "Oh crap, I have a thing of strawberries in my fridge that will go bad if I don't use them ASAP!"), I cut the banana into small pieces, add some washed and cut up strawberries, and freeze them in single serving bags with spinach.
• What's in each single serving freezer bag?
• 1/2 to 1/4 of a Banana (depends on how I'm feeling when I cut them up)
• 2 Strawberries, washed and with the green part cut off
• 1 cup Spinach

Check out the stats on these babies... I'll call that protein perfect.

What about you?

• What do you eat/drink after a workout to re-fuel?
• What do you do differently after a weights workout vs a cardio workout?

Absent Minded Professor - WOTDs

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At my gym, there are lockers with keypads you can use to lock them. This means I can no longer just search for my lock and know that my stuff is inside... because all the locks look the same.

Earlier this week, I totally effed up and forgot where my stuff was. I mean, they all look the same. I had to get someone to let me into like five different lockers before we found my stuff. Pretty sure she thought I was some kind of gym locker bandit. 

Now, I have to resort to things like taking a picture on my phone of my locker number, or writing it in pen on my hand. Actually, the above picture is from when I signed up for a spinning bike and thought I'd forget what my number was. 

This is the story of my life... complicated theories? Got it down pat. Logic games? Nail it. Remembering a simple number? Impossible.

Wearing the same pants over and over? Check. Okay, no, I don't wear these Ellie camo workout capris every day... but I have worn them twice this week and taken a picture in almost the exact same pose. Time to throw those babies in the wash...

And finally, an awful "I just woke up, why the eff am I at the gym?" picture. This is real life, folks. Also, I was terribly pale in that picture. Don't worry. The situation has been remedied.

WORKOUTS OF THE WEEK:

Wednesday: Juice Cleanse, No Workout

Thursday: Juice Cleanse, No Workout

Friday: First day off Juice Cleanse, No Workout

Saturday: 20 Min Ab Work, Spin Class

Sunday: CXWORX (Ab Class)

Monday: Body By Science, Muscle Definition Weights Class

Tuesday: Pilates

Wednesday: 4 Mile Interval Run

I've put together a pretty awesome plan for the next few weeks. If you haven't noticed, I'm a huge planner, especially when it comes to food, workouts, and travel. Here's a sneak peak of what the tentative exercise regimen will be: Weights, Resistance, Cardio, Weights, Resistance, Cardio, Weights. 

Kanye's... or Carly's Comprehensive Workout Plan (And How To Build Your Own)

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Many of you have written in asking for my workout plan. Since it was part of my New Years Resolution to actually write out my plan and stick to it, I created a spreadsheet document that includes my workouts. Thus, I'm able to finally share with you a consistent plan!

Workout Schedule - Click image to enlarge.

Here are a few notes for those of you who are either trying to understand this plan or just plain copy it!

• Choice Days: These are days that I build into my workout routine for two reasons. First, so that I am able to try new things, challenge my body, and keep things fresh. Second, so that I am able to build in optional skip days (See Next Bullet Point). What is a Choice Day, you might ask? On Choice Days, I can do anything. In this workout plan, I've given myself a few workout "suggestions," so that I don't have to think or plan too much... but if I suddenly have the urge to take a boxing class, go on a run, or do yoga, I will absolutely go for it and change things up.
• Skip Days: During any given week, I can only skip one or two of these Choice Days. I aim to only skip one, but depending on how hard I've been pushing it, sometimes my body needs a bit more time to heal. Thus, out of the three Choice Days I build into my week, I try to skip only one, but sometimes two.

The workouts themselves:

• Full Body Blast: This is a 30-minute exercise class at my gym that combines cardio with a weighted bar. If you're trying to follow this plan, but do not have a similar class at your gym, try this 25 Minute Full Body Workout with Light Weights.
• Spinning: This is a 50-minute exercise class at my gym that uses spinning bikes to challenge your muscles and amp up your heart rate. If you can't find a spinning class near you, try the bike version of this Megan Fox butt workout, and try to go through the entire workout twice within 50 minutes two an hour.
• Bodypump: This is a 60-minute exercise class at my gym that uses moderate weights with high reps, isolating one or two body parts for each song or "track." If you can't find a Bodypump class, I would suggest combining this 25 Minute Full Body Workout, this 10 Minute Full Body Workout, and this 10 Minute Abs Workout.
• CXWORX: This is a 30-minute exercise class at my gym that focuses entirely on your core (not only abs, but also back and upper legs). If you're looking for something to do that can simulate this class, there are a few options. First if you have Ab Ripper X (from P90X Series) or Core Cardio (from Insanity Series), you can substitute with those. Otherwise, try this Ab Workout.
• Body By Science: This is the Holy Grail of workouts. There is no replacement, but it's fairly easy to learn. Read about it here.
• Pilates & Yoga: These are classes at my gym, and I use them almost interchangeably  They are definitely different, but their benefits for me are very similar. They focus on lengthening and strengthening your muscles (whereas a lot of weight lifting will shorten and strengthen). In addition, they help me stretch out and find some mental peace. You can typically find Yoga and Pilates classes online or via your TV provider, but here is a link you can use for free Yoga workouts.
• Stairmaster Workout: On my Stairmaster days, I use this Stairmaster Sprint Workout.
• Cardio Mash Up: On my Cardio Mash Up days, I start with the most difficult cardio machine and work my way down, switching machines every 15 minutes. So, I start on the Treadmill for 15 minutes, alternating as I please between sprints and slow jogs. Then, I switch to the Stairmaster and try to build up my pace steadily on there for 15 minutes. Then, I switch to an Elliptical machine and try to go at a solid but steady pace for 15 minutes. Last, I switch to a bike and move at a fast pace for 15 minutes.

I would encourage those of you who are interested in doing something similar to take this template and adjust it to meet your own needs. Here are my rules of thumb for creating your own workout schedule:

• Give yourself some Choice Days! You need to be able to change it up and surprise your body or you won't continue to see the great results you want!
• Take a skip day! It's good for you - I promise!
• Include the following: At least one pure weights day, at least one pure cardio day (I have two), and at least two days of mixed weights and cardio (I have three). Also, try to add at least one day for heavy stretching per week. I occasionally skip this day (bad Carly!), so try to do better than I do!

Looking for additional resources? Check out my fitness page! And don't forget that no fitness plan is complete without a healthy nutrition plan - you can eat through any workout you do if you're not careful!

Bodypump Is A Weird Name for a Workout

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I tried a Bodypump class for the first time yesterday morning. My gym runs a class from 6-7am, meaning I had to wake up at 5:30. So painful. Thank God for my alarm, which says "If Katniss can win the Hunger Games, you can get your ass to the gym this morning." Can't let down Katniss, can I?

For those of you who aren't familiar with Bodypump, it's a weight-based fitness class that lasts 60 minutes. It's made up of multiple tracks/songs, each of which focuses on one or two muscle groups.

Equipment: You use a barbell with various amounts of weight (you can change it up between tracks, as long as you grabbed enough weights to set aside for a quick change). You also use a mat (for crunches/pushups), free weights (optional), and an aerobics step (used for lunges and also for lying down during a few arm exercises).

Structure: The class had a warm up, then squats (quads and glutes), chest, back, triceps, biceps, lunges, shoulders, and abs.

At first, I wasn't sure about the class. I didn't sweat enough to merit washing my hair, which would generally make me feel as though the workout was a failure. Yet, I definitely felt the burn, and now, a few hours after the class, I can tell that my muscles definitely got a good workout.

I've heard that it can take a few times to truly reap the rewards of Bodypump, because everything is weights based, and it can take you a few tries to get the correct weights dialed in for yourself. You typically commit to a certain amount of weight on your bar before each track, so you're stuck with it for the next 3-5 minutes. I tended to go a bit light, because I feared getting stuck in the middle of a track with weights that were far too heavy. Next time I'll go up a bit.

Overall, I love getting the workout in so early in the morning (though it's painful to get up) and I can definitely tell my body got a good workout. I'm planning to make it a regular Thursday-morning thing... we'll see how that goes.

Have any of you ever tried Bodypump?
Are you trying any new workout classes this week?

Fitness Monday, A Week in Workouts, and Free Workouts

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Happy Monday!

Time for another workout weigh in -- no, you don't have to actually weigh yourself. We're weighing our determination, dedication, and willpower here. First, before you look at what you did, you've got to nail down what you needed. What is involved in fitness? Let's compare notes...

A successful week in workouts should hit most of these aspects of fitness. I don't say all because I recognize that there are a lot of things to incorporate and there's a chance you're hitting them overall but not everything in one week. A good goal to shoot for would be hitting all of these aspects at least once every two weeks.

I usually give you guys a list of workouts, but this time I'm going to match them with what aspects of fitness they're successfully working on!

A Week in Workouts:

Monday: Skip

Tuesday: 1 Hour Boot Camp (Cardio Weights Circuits)

Strength, Cardiovascular Capacity, Speed, Good Coordination, Power, Agility

Wednesday: Yoga

Flexibility, Balance, Power, Agility

Thursday: 1 hour Elliptical

Cardiovascular Capacity, Speed

Friday: 1 Hour Boot Camp ("Butts and Guts, Cardio Weights Circuits)

Strength, Cardiovascular Capacity, Speed, Good Coordination, Power, Agility

Saturday: 45 Minute Stairmaster Sprint

Cardiovascular Capacity, Speed

Sunday: Body By Science (Weight Lifting) and 15 minute Bike

Strength, Power

Monday: Stairmaster, 30 Minute Abs

Cardiovascular Capacity, Speed, Power

Workout Resources By Type

So, how are you doing with hitting all of those aspects of fitness? If you're looking for some more ways to ring in, here's a list of free workouts broken down in those categories!

Strength

25 Minute Whole Body Workout 

15-30 Min Cardio Boxing Workout

10 Minute Abs

Speed

10 Min Tabata Full Body Workout

26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)

15-30 Min Cardio Boxing Workout

Cardiovascular Capacity

10 Min Tabata Full Body Workout

26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)

15-30 Min Cardio Boxing Workout

40 Min to Megan Fox's Butt - Bike/Elliptical/Treadmill Workout

30 or 60 Min Cardio Circuit Workout for TV Shows (Workout while watching TV)

Good Coordination

15-30 Min Cardio Boxing Workout

Flexibility

YogaTailor

Muscular Endurance

10 Min Tabata Full Body Workout

40 Min to Megan Fox's Butt - Bike/Elliptical/Treadmill Workout

30 or 60 Min Cardio Circuit Workout for TV Shows (Workout while watching TV)

Agility

15-30 Min Cardio Boxing Workout

10 Minute Abs

Power

10 Min Tabata Full Body Workout

25 Minute Whole Body Workout 

26 Min Stairmaster Sprint (Fat Burning Low Impact Workout)

15-30 Min Cardio Boxing Workout

10 Minute Abs

Balance

15-30 Min Cardio Boxing Workout

10 Minute Abs

Workout Inspiration:

Because a good workout post can never end without a few bits of inspiration!

Img Credits: (1) (2) (3) (4)

Question of the Day:

• Which of the 9 aspects of fitness do you most OFTEN get? 
• Which do you get the LEAST often?

6 Workouts You Could Do Today: Fitness Inspiration

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Have you been perusing Pinterest all week for some fitness motivation... but are still finding your butt sitting on the couch? Quit it with the excuses, already! Here are 6 workouts you should do today...

P.S. Don't have much time? Pick your workouts based on how much time you have, here!

Go On A Run

"That's not sweat. It's your fat cells crying!" 

The trail by my parents' house really does have a sign that says that. I'm pretty sure it's an old one from some high school cross country meet... but it's a darn good sign to see mid-run! 

To make things more fun, try making your run into a game using intervals. Either download or stream these workout playlists, which will time out Tabata-style intervals for you (sprint for 20 seconds, walk or stand for 10) or use the scenery to make it happen. The above picture is taken on a trail that has both shady and sunny spots - I make it a point to always sprint through any parts of the trail that are shaded. You can also incorporate high knees and butt kicks, using the same methods!

Get Insane With Insanity

Did I mention I'm an Insanity fan? Shaun T of Beachbody's Insanity series is a goofy, hilarious guy who somehow gets away with bossing me around for an hour at a time!

Check out the Insanity Series for more information.

Not ready to shell out the dough for Insanity? Try this HIIT workout, which works off of a very similar method.

Watch TV... On The Elliptical

Yes, that is Courtney from The Bachelor. After all, what's better to get you fired up than a crazy bimbo who's trying to steal Ben's sanity? Whether you're a Courtney fan or not, scheduling an entire hour (or more!) on the elliptical will help you get the cardio you need!
Try out Megan Fox's interval workout, amended for the elliptical, here!

Hang Out With Jillian

I have periodic dates with Jillian Michaels. See the candles glowing in the above picture? Yeah, that happens. I set up some candles, place a fan to blow perfectly in my face, lay out a mat and do her workout. It's like a date with fitness. What could be better?

Check out Jillian's videos:
No More Trouble Zones (pictured above), which incorporates light weights and tones and lifts what most people consider their "trouble zones," like triceps, inner and outer thighs, glutes, and abs.
Banish Fat Boost Metabolism, which incorporates cardio exercises to ramp up your heart rate, burn fat, and speed up your metabolism.
Don't Want to Wait For Jillian to Come in the Mail?
Try this workout while you're watching TV! Set yourself up the same way... candles, fans, luxury... and your very favorite TV show!

Rip Your Abs

Whether you're using a video like P90X's Ab Ripper X or a good old self-guided ab workout, you really can't go wrong when you get some good ab ripping in. No, I don't mean ripping your muscles--- I mean getting ripped. Don't have a video? Perform sets five and six of this workout for 10 minutes of ab insanity! 

Go On a Bike Ride

If you've got a bike, head out on an adventure. You can bike to work, bike to a friend's house, bike to the beach, bike through the woods... You can head toward a destination or simply ride in a loop, taking in the scenery as you go. Either way, if you can make it about 2 hours, you've burned between 500 and 1,000 calories! Consider downloading an interval app or downloading this music to force yourself to alternate between hard-as-you-can pedaling and coasting! :)

P.S. Don't have much time? Pick your workouts based on how much time you have, here!

We Can Work It Out

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Disclaimer:  This is a workout-related post... and, I know, not everyone wants to listen to the Fitness Field Marshall.  If that doesn't pique your interest, don't cry.  I still love you.  Just for you, I'll be back later with some more love.

When I first got really into fitness, I often search the net for other workout schedules to learn from or try.  Actually, I still do that fairly regularly, just to keep it fresh and confuse my body.  Because that's fun.  

Kanye's Carly's Workout Plan:

    (Source)

Breakdown:

Cardio:
5 mile run
15 min Jump Rope
60 min Elliptical
Insanity Pure Cardio

Weights:
Jillian Michaels (No More Trouble Zones)
Weights Class

Abs: 
Jillian Michaels (No More Trouble Zones)
Ab Ripper X
Insanity Abs

Review:


Okay, good things about this schedule: Good mix of cardio and weights.  I've learned that too much cardio without enough weights gives very temporary physical results without adding much actual fitness to your body.  It is also really hard on my body joint-wise and muscle-wise and I end up with sore knees or shin splints.  Let's not grind our bones into the ground, shall we?  Similarly, too much weights without enough cardio might make us physically strong, but without cardio we can't see those muscles as well.

Bad things about this schedule:  No stretch day.  Other than my cool down stretches and the 15 minute post-weights class stretch, I didn't have an opportunity to really stretch my muscles.  No Yoga.  No Stretch X.  The result?  I'm sore.  It's not horrible, no -- and sometimes, to be honest, I like feeling a little sore because it reminds me that I really worked out hard.  But the soreness is not necessary - it just adds the mental comfort of knowing you kicked your own hiney.  I much prefer to stick in one day a week devoted to really stretching my muscles (like P90X Yoga).  I find that I'm able to perform better because my muscles stay feeling fresh.  That means my runs get longer and my weights days are more intense.  So, taking that day to rejuvenate is worth it by the end of the week.

Moving forward:  I'm planning to... (1) add a stretch day next week, (2) get some new workout music, and (3) substitute a long bike ride in place of what would be a run in order to change it up, surprise my muscles, and get a good cardio workout in without pounding the pavement.

Mantra:
Someone busier than you is running right now.

Want to get the workouts I did?