Back & Shoulders Circuit Training

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Back circuit (Repeat 3x)

-lat pull down (15)

-cable seated rows (15)

-dumbell bent over rows (15 each arm)

-Assisted pull ups (15/last set to failure)

 

Shoulders circuit (Repeat 3x)

-Plate front raises (15)

-seated barbell shoulder press (15)

-barbell upright row (15)

-assisted pull ups (15/last set to failure)

 

I usually don’t train shoulders because it has a tendency to give me headaches the next day. However, I think it’s time to suck it up! After seeing a chiropractor for quite some time, I think we fixed the headache problem so I finally decided to give shoulders a try.

I have never been able to do a pull up. EVER. Until now. Practice, practice, practice and your body will become noticeably stronger! 🙂

Tip of the day: Do you find yourself asking what to eat before and after a workout? Here is what I’ve currently been consuming: 90 mins pre workout I try to eat .25 grams of carbs and .25 grams of protein. This meal depends on your tolerance before exercising. Some days I feel like I need to eat, others I can eat much less and still get after a session. Then I like to guzzle down a pre workout on the ride to the gym. This never changes. Love my pre workout! Directly after a workout I always go for a protein shake. Fueling immediately post workout helps the body repair and fuel right away. Once the post workout shake is down the hatch I usually give it an hour then have an adequate size meal consisting of lean protein and complex carbs. Your anabolic window is 3-4 hours post workout so be sure to make the most of it! Now I’m preparing for bed, and 8 hours of sleep is the most important time for your body to recover. I never want to go to bed hungry. This is a great opportunity for a casein shake (sometimes I go for cottage cheese) and a healthy fat like an avocado. To note, this is from my personal preference after lots of research. Find what’s right for you, even if it takes lots of trial and error.
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Taco Night | 6 Pack Bags

Taco night is probably my favorite night of the week, I love Mexican food! I also love substituting certain ingredients for healthier alternatives. So this is my version of Taco Tuesday:

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Substitute…

 lettuce scoops for tortillas

extra lean taco meat for regular ground beef

nonfat greek yogurt for sour cream

fresh avocados for guacamole

fresh tomatoes for salsa

(And don’t mind the paper plate, I don’t have a dishwasher in my apartment!)

What do you think? Worth a try?

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I also wanted to share my new travel bag, thanks to 6 pack fitness! How cute is this?

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This bag is perfect for anyone on the go, wanting to take their meals with them. I’m all about staying on track with my meals and the only way to do it is to plan ahead and bring your meals everywhere. Check out their website here for a ton of different styles.

Thanks again 6 pack bags!

 

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Birthday Weekend Celebrations

Hi everyone! Hope you all had a fab weekend. I havent shared lately a lot from my camera roll, so I thought I’d share some birthday celebration pics from this weekend. I turned 27 last wednesday and had the best time!

On my actual birthday Jeff took me to Benu here in the city. It was an AMAZING 16 course meal! We love exploring new restaurants, and this was definitely one of the best we’ve had! If you are here in SF, I highly recommend you check it out if you’re looking for something more on the fancy side.

Here is one of my Facebook posts from last week…

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 Dress is from from Revolve Clothing.

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And a pic of Jeff from dinner. 🙂 Just love him to pieces.

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My girlfriend Ashley sent these gorgeous blooms from FarmGirl Flowers to my office. This place has gorgeous bouquets! Love you Ash! Jeff also got my beautiful roses from SF Florist, which are one of my faves as well.

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This saturday Jeff surprised me with a wine trip to the Silver Oak Release party in Napa! Love escaping the fog and heading to Napa on the weekends. It was about 90 degrees of heaven, and the wine and company wasn’t too bad either. 😉

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Silver Oak is a beautiful winery and the wine is phenomenal! If you ever need winery recs let me know, I have a lot of good ones on my list!

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We then came back to the city where Jeff also surprised me with a bday dinner at Mamacita. We had so much fun with our close friends, I couldn’t ask for anything better than the company we had and my favorite princess cake.

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Thank you to this guy for making my birthday SO special. It is times like these you realize you have A LOT to be thankful for.

**So no matter what the occasion just take a second to count your blessings and live for the moment. **

Also on another note, dont forget to enter the Ortholite Insoles giveaway! Check out my last post for details.

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Ortholite Fusion Insoles + GIVEAWAY!

This past weekend was my first run in over 2 months! After my last marathon I decided to give my body a little break from running, and it was well worth it. But with the Water to Wine half coming up in 2 weeks, it’s time to get my butt back to running!

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The Ortholite team couldn’t have sent me these insoles for my shoes at a better time. I’ve always had a problem trying to find the right running shoes, for my super narrow, slightly over pronated feet. And have also always had a slight runners knee and irritation with my IT band. So without a doubt, insoles are the way to go for me.

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As a passionate and dedicated runner,  sneakers are one of your greatest tools and using OrthoLite Fusion insoles will help extend their life while increasing your comfort level and upgrading your current footwear. For years, these foam insoles have been found exclusively in many of the top athletic shoes, but are now available for consumers to purchase separately online. You may already be wearing OrthoLite insoles without even knowing it since they are found in more than 140 million pairs of shoes every year such as Nike, ASICS, New Balance and UnderArmour.  

More about Ortholite:

OrthoLite Fusion insoles are available at OrthoLite.com for $19.99. Features and benefits include of OrthoLite insoles include:

  • Designed to fit all athletic and outdoor shoes or boots
  • Made with open-cell foam, allowing air to circulate around the foot, keeping it cooler and drier inside the shoe
  • Wicks moisture away from your foot leaving your foot cooler and drier
  • Unique spring-back technology ensures that your insole won’t flatten out and it will retain over 95% of its thickness over time
  • Our patented anti-microbial formulation (approved by the EPA and FDA) fights fungus, bacteria and shoe odor
  • Lightweight and fully washable
  • $1 from each purchase of OrthoLite Fusion insoles made on ortholite.com goes directly to the Level Field Fund, a grant-giving program that strives to bridge the gap in funding to uniquely talented athletes

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I’m GIVING AWAY 3 FREE pairs of insoles thanks to the Ortholite team!

Here’s how to enter:

1. Like OrthoLite on Facebook

2. Follow OrthoLite on Twitter

3. Comment below letting me know you completed both, along with what pair of shoes you plan to use them in.

Winner will be announced Friday August 8th.

Good luck!

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Disclosure: This post was sponsored by Ortholite, but all opinions are my own.

Nordstrom SALE: Workout Gear

Hey ladies! I love doing some fashion posts here and there, but today’s an especially good one, since the Nordstrom anniversary SALE is going on! I’ve been eyeing a ton of pieces which I thought you would enjoy. You all know I’m a Nike girl, so picked up some new Nike pieces…naturally. I’m also really loving Zella. I dont mind spending a bit of money on good workout gear, but I also love a good sale! These Zella pants super inexpensive with the sale. Can you tell I’m loving the bright colors for summer?

 

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Shop the pieces here:

1. // 2. // 3. // 4. // 5. // 6. // 7. // 8.

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