Shoulder Boulders – 5 mistakes when training shoulders

Shoulders can be tough to train because people feel limited with exercise moves. Ok Military press, then what else is there? Lots of people make up moves but shoulders are tricky and many train them wrong!

Here are 5 mistakes many people make and how to correct them!

1. Over working anterior delts – Since they typically carry the heaviest loads, your front delts are not only primary movers during overhead presses, they’re also secondary movers during chest and triceps workouts, helping during presses and dips. If you’re doing front raises in addition to a lot of shoulder, chest and tri compound lifts, you’re likely overworking your front delts.

Solution – workout chest and delts on different days and be mindful of the secondary muscles you are working out when training larger muscle groups

2. Under working Posterior delts – In the same breath as #1 since anterior delts tend to get too much emphasis, posterior delts tend to get too little. Rear delts assist during lat exercises, such as rows and pulldowns; but if you’re targeting your lats correctly, it’s unlikely that your rear delts are receiving enough work on back or shoulder day to reach their full potential.

Solution – Add rear delt training into your back day or if you train them on shoulder day don’t wait to the end of your workout, mix in moves to target all the heads of your delts.

3. Speed Racer – You lift too fast to make any growth to the muscle fibers.

Solution – Try sitting during shoulder moves to prevent any momentum from legs and isolate shoulders. Or try to add counts to your lifts – 1 count up, 1 count pause and 2 counts down, this will ensure you are properly firing off your muscles.

4. Poor form – Along with speeding through the moves, improper form can not only stall any progress and muscle growth but also can cause injury. Plus, correct form is especially important on shoulder day, because of the ball-and-socket joints’ vulnerability to injury.

Solution – Throughout each set, focus on the deltoid heads you’re targeting, not on the resistance. Work the muscle, not the weight. After reaching failure in a shoulder exercise, don’t cheat to eke out extra reps. Instead, do a drop set, have a partner help with forced, reps or use the rest-pause technique. Quality over quantity, especially with shoulders. Shoulders are smaller muscles so don’t worry if you are using lower weights. Proper form with appropriate/challenging weight will result in muscles growth!

5. Mix it up – You do the same should moves over and over.

Solution  – Try including a different pressing exercise each shoulder workout. Here are three free-weight presses you likely aren’t doing: underhand presses (press a barbell over-head with a shoulder-width underhand grip); Arnold presses (press dumbbells from underhand at the bottom to overhand at the top); and rack military presses (press each rep from a dead stop off of power-rack supports set at chin level). Or you can perform many shoulder moves with cables or machines and go unilateral. You can also do wide-grip bent-over rows to focus more on your posterior delts. A Smith machine is an effective tool for wide-grip rows; hold each contraction and flex your rear delts. Don’t be afraid to change your grip or tool (dumbbells, barbells, or cables).

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If you want to get a new shoulder routine or a full body monthly program email maketimeforfit@gmail.com. I can help you fit workouts into your busy schedule! Start today!

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Physical Fitness is Priority #1

I’ve always been the person to make sure I get a workout in. No. Matter. What. Whether it’s a run, a lift, yoga, whatever, each day I do something to better my physical fitness. Sometimes it’s tough. Sometimes people may think it’s selfish. To me, it’s a necessity. To perform at optimum level you need to take care of yourself first and foremost. I need the endorphin rush I get from my workouts. If I workout later in the day, my body and mind thrive for that rush. I’ve learned over the years that to wake up at 5, 4 or even 3 am to get some type of workout in, is not only worth it for me, but worth for my family and work life.

I read this article and it hits the nail on the head.

Enjoy!

 

Why are you not seeing results?

Often we get caught up with in the instant gratification. You can post a picture online seconds after you take it or you can Google the answer you any question you may have.But somethings can’t be sped up or shortcuts just won’t cut it. Your health is one of those things.  Good things take time, and great things take consistency.

Some reasons you may not be reaching or maintaining your fitness and lifestyle goals.

  1. Fail to plan then plan to fail
    It takes a little bit of effort but a little planning goes a long way. When hunger strikes, the last thing you want to do is make food. You want something easy and quick. Try making salads in a bag or jar so you have a go to snack or meal easy and ready! Planning ahead will help you stay on track and not worry about making a poor decision! Plan your meals out for the week on a Sunday and you can prevent yourself from making hasty choices when hungry!
  2. Share your fitness goals!
    Eating healthy is so much easier as a team than as a individual. Share your goals with your friends and family and work together!
  3. Eat Protein
    Try to incorporate protein into every meal, especially if you have increased your workout routine. Protein helps rebuild your muscles so feed them properly to get the results you want!
  4. Avoid alcohol
    Sometime this is the hardest thing to do! Going out with friends or after a hard day at work you just want a nice cocktail or glass of wine. Be smart and limit your intake to only one drink.
  5. Exercising more to eat more
    No matter what way you slice it you can NOT out exercise a bad diet. Your body needs certain foods for nourishment and you just can’t justify eating an entire pizza and 3 rounds of drinks because you ran 2 miles, sorry it just doesn’t work like that!
  6. Cutting out sweets entirely
    Don’t deprive yourself completely or you are setting yourself up to fail. Keep yourself in check with moderate portions and you can enjoy a treat once in a while.
  7. Eating healthy and living active is a life style!If you keep yourself in check each day you will want sweets and unhealthy foods less and less, your body will stop craving it! Don’t set up a “cheat day” or “cheat meal” just keep consistently eating vegetables, protein and complex carbs and it will be easier to stick to your plan and reach your goals.

Good luck on your journey to healthy living!

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Eating at Work!

When I first moved to Texas my job was during the evening so I was forced to eat dinner at work. Making a lunch is one thing but dinner – I know I had to be smart about what I bring because I’m at work making money not trying to spend it! Plus whatever restaurant I could run to during a break from work would not be healthy!

I try to get a protein, a carb (forget that carbs are bad! Not all are bad!) and a vegetable when I pack my dinners.  I usually stick with fish and chicken for proteins. Throw in some brown rice, quinoa, or whole wheat pasta for my starchy carb. My veggie of choice lately has been Kale. It’s very easy to make and I really like the crunch and flavor of baking it.  Otherwise I go with frozen broccoli, spinach or sweet potatoes.

Eating well is just a matter of planning. It’s hard to throw things together quickly if you don’t have things in the house or you are tight on time.

There are countless ways to prepare chicken, tilapia, and catfish. Find some recipes that you like and make them ahead of time, portion it out in tupperware containers and you’ll learn what works for you!

Good luck prepping!

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Move of the Day – Bicycle Crunch

I firmly believe that if you have a weak core, then you are weak – plain and simple! Nearly every move you ensure proper form your core must be engaged – which is why a strong core is essential! Today’s move of the day focuses on the sides of your core, the obliques. This move helps create the curved waist and supports the core as a whole. When doing bicycle crunches it’s important to remember to keep your lower back on the ground throughout the move. As your twist bring your elbow to the opposite knee, squeezing through your abdominals. Do this 50x when you wake up and 50x before you go to bed and you’ll start seeing results in 4 weeks!

BicycleCrunchesTo get your personalize fitness program email maketimeforfit@gmai.com for your free consultation!

Move of the Day – Cable Bicep Curls with Rope Attachment

There are many variations of bicep curls from dumb bells, barbells, resistance bands and of course cables! I like to change up my machines to target the muscles in a slightly different way. Today’s move is done on cable machine with the rope attachment. Now there are even more ways to change up a standard bicep curl on a cable machine by altering the grip and/or the attachment. The rope adds some isolation that I like because it’s not stable and when you get the the top of the move you can get an extra squeeze as you separate the two ends. Try doing this move for 10-15 reps with 4 sets. Don’t let the weights just drop out at the end, go slow and controlled throughout the move!

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Move of the Day – Bent Over T-Bar Row

I love working my back in different ways. There is the T-Bar machine so it’s really preference because that will get a great workout as well. I like using this set up because I can easily change grips. In the picture I’m using a rope attachment from the cable machines but there are many other ways to do similar moves. You could use a triangle grip attachment or a wide bar attachment or you could place your hands close together and make a more narrow row – the possibilities are endless. I like using the rope attachment because it really engaging not only my back and glutes to keep my back straight and supported but also by biceps are flexed during the move. Be smart when lifting up weight for back exercise – you need to use your legs to get into the proper form – improper form can lead to injury and you won’t be lifting anything for a while!
Try doing this at a weight you can get 10-12 reps for 4 sets!

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Get Better Daily

It’s Monday – dreaded Monday. How about changing the way you look at Monday? Yes, the weekend is over and you have to back to work but hey at least you have a job – simple things we take for granted someone is wishing for. So take this a little reminder that everyday is a opportunity for growth! Embrace each day as a opportunity to get better, big or little just improve something. It can be as little as taking the stairs instead of the elevator, reading a few chapters of a book or getting to work early to get ahead on a project. There are going to be bumps in the road but take this a little reminder that no one is perfect and it’s through our failures that we grow! Take advantage of each day a push yourself to grow physically, emotionally, spiritually or mentally. Days will come and go so today try be the best version of you!

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Make a grocery list!

Often times you hear, eating healthy is so expensive, organic foods are just too much.  Well I’m not going to sit here and tell you that’s not all true but I am going to say there are ways to be a smart shopper! Eating in general is going to cost you, whether you buy food at a grocery store, a restaurant or a fast food place, you are going to spend money.  It may take a little longer on the front end but taking a few minutes to look at the ads you get in your weekly paper for discounts can really add up!

I live less than 2 miles from three grocery stores and no I don’t go to different stores for different things every week, but I check just to see what the prices are to make sure I’m aware of the going rate of tomatoes, zucchini or chicken. Grocery stores compete and you are the winner because get the best deal, so my advice is to just take advantage of it! Honestly 15 minutes and your list will be complete! Plus you can plan ahead of what you will make for lunch and dinners which will keep you on track and eating healthy with minimal effort!

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Start your fitness journey today! Email maketimforfit@gmail.com for a FREE consultation for a personalized workout program!

Finding Balance

Often times we are over do it, whether it’s putting in too many hours at work, spending to much time on facebook (pinterest, twitter, instagram), watching an entire series on Netflicks and even fitness.

It’s natural to over do it – we are human but when your hobbies are begin to run your life there is a problem.

Exercise should enhance your life not run it. Don’t punish yourself for a missed workout or if you eat something you probably shouldnt have – it’s about moderation. Make healthy decisions most of the time but don’t forget you are human not a machine! One missed workout won’t hurt you just like one workout doesn’t give you the end results your working towards.

Finding the Middle Ground

If you want your life and fitness habits to work in synergy, then you need to find the middle ground.

The middle ground is where you can enjoy a piece of birthday cake without worrying about how it will make you look. It’s where you can miss a workout and not sweat it. It’s where you can go a day without weighing yourself.

But of course, finding the middle ground is no easy task.

Finding the middle ground isn’t so much about finding the perfect workout or diet as it is about forging the right mindset.

We all make mistakes. We all fail.

The most important thing to remember is how you failed. You must learn from your mistakes as cliché as that sounds.

Find out what triggered you to overeat. Was it stress? If so, what’s causing that stress and what can you do to fix it?

Locate the root cause of your slip-ups and do your best to correct them.

Find what works for you and live a life that promotes health and fitness but remember you run your life!

Email maketimeforfit.com and I help you make time for fit  with personalized workout plans and help you reach your goals!

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