Fitness Tag 2017 (YouTube Tag)

https://www.youtube.com/watch?v=q8sVD–BFn0

I would love for some of you to answer these same questions!

 

 

Barbell Incline Bench Press

 

https://www.youtube.com/watch?v=1KEe3cdzGcU

Yesterday, I did a video on the incline bench press. Now my Incline bench press is much less than my flat bench press by like 30 lb or so. Although, I am hoping to raise it, it will take sometime, but with that being said, I decided this would be a good exercise to talk about since most people are aware of it. This particular exercise you will want do with a spotter if you know you will be lifting more than you can handle, or if you are new to the workout itself. 

 

How do I do this exercise?

 
  1. First you will want to load the bar with the appropriate weight
  2. Set the bench to an incline (usually level 3 or 4 works perfectly for most people), lie on the bench with feet flat on the ground. Back should be arched and shoulder blades “retracted”
  3. Using a pronated grip (medium placement), remove bar from rack, holding it above your chest with arms extended (starting position)
  4. Lower the bar to your sternum by flexing the elbows, continue to maintain control & DO NOT bounce the bar off your chest. Elbows should be slightly drawn in while the lats are tight. 
  5. Afterwards, extend the elbows to return the bar to the starting position. 

What muscles are being worked?

  • Chest (upper portion)
  • shoulders
  • Triceps

This is a great exercise that should be implemented because many people don’t work their upper chest muscles often enough. 

 

Fitness WonderWoman, 

Shay-lon 

Nov.7th Workout: 8 week program| Week one|Day two

Quads, Triceps, Biceps, Abs and Calves

Workout:

Superset:

  • Barbell back squat: 3 x 8, 135 lb
  • DB lunge: 3 x 8, 40 lb

Superset:

  • Barbell curl: 3 x 8, 50 lb
  • Lying triceps extension: 3 x 8, 30 lb

Superset:

  • Standing calf raise: 3 x 8, 115 lb
  • Barbell romanian deadlift: 3 x 8, 185 lb
 
  • Hanging leg raises: 3 x 20

Cardio: (3 times)

  1. bodyweight squats: 20 seconds
  2. kettlebell swings: 20 seconds, 10 kg
  3. bodyweight squat: 30 seconds
  4. kettlebell swings: 30 seconds, 10 kg
  5. bodyweight squat: 45 seconds
  6. kettlebell swings: 45 seconds, 10 kg
  7. bodyweight squat: 1 minute
  8. kettlebell swings: 1 minute, 10 kg

Today’s toughest part of the workout was the added cardio (not part of the program), I was fatigued after that, thankfully those BCAAs really did help quite a bit, but still, it was hard! give it a go! 

 

Fitness WonderWoman,

Shay-lon 

 

Fitness/health Tip #3: Quality of life

https://soundcloud.com/shay-lonfitnesswonderwoman-moss-fitness-wonderwoman/fitness-health-advice-3

To have a good “quality of life” is important for good health. We seem to always strive for a nice physique, for wealth and success – which is fine. But some of the more happiest of people, more healthiest of people, & genuine of people tend to have a quality of life that is rather amazing. When I say quality of life, I mean overall, how you choose to live your day-to-day, how you take care of yourself mentally and physically and the attitude you give off to others and the type of people you allow in your circle. All of which add up to your quality of life, and some people find their quality of life changes as they age and become more versed with the world and all it has to offer & become more picky as to how they spend their life. I want to strive to have a good quality of life, to have my priorities in order and be somebody that others can see that in the way I carry myself, my attitude and values. 

 

Have you ever thought about what it means to have a good quality of life? what does it mean to you? 

 

Fitness WonderWoman,

Shay-lon

 
 
 

Cheesy Chicken Enchilada soup (recipe)

With the colder months upon us, I figured I would share a soup recipe for those that enjoy a warm meal during the colder seasons. I have yet to try this particular recipe but it looked good and for those that want something new to add to your recipe book, figured I would share it with everyone. 

Ingredients:

  • 1 Tbsp Olive oil
  • 1 large onion (chopped)
  • 1 green bell pepper (seeded and chopped)
  • 10 oz can enchilada sauce
  • 8 oz cream cheese
  • 14 oz can diced tomatoes
  • 1 cup black beans (drained and rinsed)
  • 1 cup frozen corn kernels (drained)
  • 2 cups cooked chicken breast, chopped
  • 1 cup chicken broth
  • 2 green onions (chopped)

Directions:

  1. Heat the olive oil in a soup pot over medium heat, add the onion and bell pepper and cook for 5 minutes until the onion is soft and translucent. 
  2. Add the enchilada sauce and cream cheese – break down the cream cheese with a spoon and cook until the cheese is completely melted
  3. Add the diced tomatoes, black beans, frozen corn and stir
  4. Add the chopped chicken breast & chicken broth. stir and cook for about 10-15 minutes. stir occasionally. Do NOT boil the soup for too long, because the cheese could curdle, if the soup is too thick – add more chicken broth. 
  5. Remove from heat, top with green onions and mozzarella cheese & serve.

Enjoy!

 

Fitness WonderWoman

Shay-lon