Shapely Shoulders & Back

I have a new workout for you today! I did this yesterday at the gym and will probably need a shoulder massage today from my hubby. Shoulders are usually one of my least favorite workouts because I never really knew what to do besides presses and never felt like I was actually working my shoulders well. I must say, this workout changed that! It’s all about finding new moves and challenging myself with weights.

For a couple of years I did all of my strength training moves using 10-12lb dumbbells; no wonder I never saw any changes!! These days I am consistently increasing my weights and getting stronger by the day. It feels so good to see results both in my increased strength and more defined muscles.

For some reason during this workout I kept thinking “shapely shoulders and back” and have no idea why!! I think it must be from a workout DVD I used to do??

Shoulders + Back

Warm-up: 5 minutes on the elliptical

On the machine (one move at a time)

  • Single arm cable rows
  • Single arm cable front raises
  • Cable rows
  • Cable lat pulldowns

With free weights (moves grouped together)

  • Shoulder presses
  • Bent over row
  • Deadlifts
  • Upward rows
  • Front Raises
  • Bent arm raises/lifts
  • Lateral Raises
  • Dumbbell shoulder shrugs
  • Lat pulldowns

[I tried to do some core work but my tailbone wasn’t having it. I need to put together a core routine that involves no crunches/pressure on my lower back. It can be done!! I’m thinking planks, wood chops, weighted side bends, and more.]

I followed up the workout with 2 miles of HIIT on the treadmill (of course!)

This morning I started my day with banana soft serve. This time I used plain almond butter, cinnamon, and vanilla and topped it with blueberries. Very tasty indeed.

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The other day, I read that a cat’s purr plays off of our natural instinct to nurture – something about it being the same frequency as a baby’s cries. Now I have scientific proof for what I already suspected – Sampson knows how to “work it” when he wants something!! Every time I eat something out of a bowl or container, he snuggles up beside me, purrs, and just looks so sweet. I know he is just working it because as soon as I finish and he gets a taste, he takes off!!

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He doesn’t fool me!!

"Operation Early Riser”

I told you yesterday that I accepted a job offer and start work on August 2nd. I used to be an early riser: I would jump out of bed at 5:30 to workout before work. I also allowed myself plenty of extra time (usually up to an hour) to get ready, relax, enjoy my breakfast+coffee, and watch Good Morning America before scooting out the door.

I tried to keep up a fairly consistent routine once we moved and I was working from home but sure enough, over time I started being more relaxed and sleeping in late. I usually get up around 8:00 now, but soon that’s the time that I will have to be at work!!

I set my alarm for 6:30 this morning trying to get a head-start and retrain my body to be a morning person. Well, that didn’t quite work. I snoozed it for an hour and ended up getting out of bed at 7:45, whoops! Looks like I am going to need to do a slow transition and just wake up 15-20 minutes earlier every day instead of making the jump in one day.

Do you have any tips on how to retrain my body? I would love all the help I can get!!

I now have 10 days until I start work. I’m still deep in projects for my current job as well as a ton of projects I would like to get done around the house before I’m back at work full-time. PLUS, my mom and nephew will be here next Sunday – Thursday. It’s going to be a busy (but fun) 10 days!

To keep track of everything that needs to be done without getting overwhelmed, I created a stack of notecard to-dos. Instead of putting everything on one giant list, I made a card for each day this week and split up the tasks in a much more manageable way. This way I only have to focus on what needs to be done today…tomorrow can wait! I’m a big list person…something about crossing off a task makes me feel so empowered so I’m hoping this really helps keep me on track this week.

Aside from a big work push, I want to take Thursday and Friday to have fun with my husband…these will be our last two days together for a while (Saturday I’m heading down to Albuquerque). We have planned a hike, target practice, and waterfall jumping – not a bad last hoorah! Once I start work, we will only have Saturdays off together. Looks like Saturday is our new hike day.

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I have really enjoyed getting to spend so much time with my husband the past few months. It seems like we were always apart with jobs, moves, training, and deployment so I’m glad we got in a good stretch of quality time (we’ve now officially spent an entire year together…a first!!).

I will be back tomorrow with a new and easy recipe! Have a great Monday.

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One comment

  1. i need to retrain my sleep schedule too, if i’m going back to my school job in september. during the summers off, i get spoiled and sleep in way way too late… we’re talking 10am some days!

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