Sharing my arm workout today for all of you lovelies interested in sculpting those arms for summer. Enjoy and let me know what you think!

• Warm up: 5 min elliptical
• Preacher curls 3×10 superset with hammer curls 3×10 (I use 25 lbs for preachers, 15 lbs for hammers)

Circuit repeat 3x:

• 10 Tricep kick backs (I use 15 lbs)
• 20 Bench dips (last set to failure)
• 10 Overhead tricep extension (I use 25 lbs)

• Cable curls 3×10 superset with dumbbell curls 3×10 (Cant remember my weight on the cable, but I use 15 lbs for dumbbell curls)
• Rope tricep push down 3×10 superset with cable rope overhead extensions 3×10 (cant remember my weight here- but finish the last set to failure!)

My arms were screaming at this point. Make sure to stretch afterward.

Why do supersets? Supersets are great for busting through plateaus by changing up your normal routine.  When doing supersets, you do two exercises with no rest in between which increases intensity, keeps your heart rate up and also saves you time in the gym. I almost always superset, as it makes my workout more fun and gives me a variety of things to do without feeling over worked.

Barry’s Bootcamp is officially ready to launch in SF! Saturday June 14th if the first day to get your workout on at Barrys.

Have you heard of Barry’s? Tried their workouts? I have yet to try, but really looking forward to my first session.

“Since 1998, Barry’s Bootcamp has revolutionized group fitness by delivering “The Best Workout in the World” to a legendary following, including many celebrities. Offering as many as 12 classes, 365 days a year, Barry’s Bootcamp combines intense cardio with strength training in every class. It is the affordable, effective and fun solution to fitness in the 21st Century. Our incredible workout is enhanced by the most current music, easy to handle equipment, night club lighting, and the city’s most qualified trainers who happen to look like movie stars…” (I’d have to agree…)

Barry’s is located at 236 King St, right down the Street from AT&T Park. Classes are available here.

Since you all are THE BEST, I have a promo code!

Use code SF20% for 20% off of any class purchases.

Here is my super cheesy Barry’s pic. 😉 Thanks for the swag Barry’s team!

Have you stopped to think about what really motivates you? Is it a picture of a fitness model? Inspirational quote? Maybe a vision of what you want your physique to look like? Maybe a little of each. I have been lacking in the motivation department a teeny bit lately so wanted to send a “random” post to those of you who may be feeling the same. It’s bikini body season! Time to get motivated!

With the 4^th of July and a few weddings right around the corner, it’s time to give myself that extra push. Do you have an event coming up that is motivating you to loose weight? Build muscle? Get fit? Use that event as your goal to get moving!

Here’s the plan. Grab a pen and paper, and write down each and every short term and long term goal. Start small, by maybe choosing something that you want to cut out of your diet. Say for example, you are a chocoholic (like myself), start small by eating chocolate 3x a week, then dwindling down to none in long term. These will often lead up to bigger goals, so start somewhere! In the next two weeks I am planning to up my cardio, as well as slowly cut out cheese and alcohol out of my diet while keeping on my standard meal plan. Hopefully with these small changes, a big change will occur.

Then after writing down your goals, most importantly, keep yourself accountable. Track your progress in a journal, take progress pictures. Don’t be shy to take a “selfie” here and there, it will help you track your results! Dig deep, find that motivation within yourself. Try not to look to others, this is YOUR mind you have to change. Stay hungry!

“ It’s not about perfect. It’s about effort. When you bring that effort every single day, that’s where transformation happens. That’s when change occurs.”

If you are lacking in motivation, what do you do to get back on track?