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07.4.2014

Shoulders & Glutes – 7/4

Shoulders:
-Cable shoulder press
-Dumbbell side lateral raises
      superset with dumbbell front raises
-Barbell rear delt rows

-Alternating kettlebell squat press

Glutes:
-Alternating jumping lunges
     superset with single leg glute bridges on floor
-Single leg leg press

Dollar a Day Training: Sets, reps, and weight suggestions are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
buy

For this week’s combo pack (meal plan & 5 workouts):
buy

One last day visiting family and friends in Wisconsin – I’m reallyyy looking forward to getting back to Texas and into my normal routine.
Gym Style Details:
Top & Crops: Lululemon
Tip of the Day: How to enjoy guilt free on holidays! Happy 4th of July to all of you in the States; a typical 4th of July celebration includes burgers, hot dogs, watermelon, and red white and blue snacks and sweet treats. Over the years, I’ve explored several approaches to cook outs and holiday parties; from indulging in it all to skipping the food altogether, I finally feel as though I’ve found a happy medium, and I hope you find it beneficial as well. Allow yourself only 3 plates of food! The first plate is a snack plate: chips, salsa, chunks of fruit. The second plate is a dinner plate: a burger, a side of corn on the cob, and a dollop of beans perhaps. The third plate is a dessert plate: one slice of cookie cake topped with red, white, and blue frosting. Keep in mind these types of parties are typically anywhere from 4-6 hours long, so these plates are typically spaced out throughout that time. Using this approach, you will feel satisfied because you enjoyed all the food without the guilt because you kept portion sizes under control.

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Comments

  1. Anonymous

    Lauren, how do you feel about apps like MyFitnessPal? I have used it off and on for about a year, and I seem to hit a point of frustration with it every time. It makes me feel guilty for going over my calorie goal every once in a while. I just want your honest opinion on calorie counting like that! I know that it is ultimately my decision, and I need to do what works for me.

    Thanks!
    Caitlin

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