Blog Archives

Train Like a Honey Badger: Shoulder Workout & Product Review

Honey Badger Pre-Workout DrinkFirst, I have to say, much of the reason I had such an amazing workout yesterday is because of my new Honey Badger pre-workout supplement. I don’t normally take pre-workout stuff (they freak me out), but I had been in a funk lately and just felt like my workouts needed a little sumthin-sumthin, if you know what I mean. I was going through the motions but missing that jacked-up feeling of wanting to go long and hard – and stay focused.

Well, Honey Badger was nice enough to ship us their killer pre-workout supplement. This is nothing new – people send us stuff all the time but, I have to admit, the honey badger name intrigued me. Typically, I don’t like but one out of every 20+ products people send me, and this was the one – and it was definitely one to write home about! I really loved it and felt I needed to share! (and no, they didn’t pay me or even ask me to write any of this). ūüėČ

Drink Fearless

honey-badger-bookFirst thing Steve noticed was their motto at the top of their bottle “drink fearless”. If you haven’t seen the infamous Honey Badger Video,¬†I posted the clean version at the bottom of this blog.

Here is what the company said about naming their product, “The Honey Badger fends off deadly venomous snakes, predators twice its size and endures hundreds of bee stings, stopping at nothing to snack on its favorite foods. The Honey Badger is lean and mean, resilient, full of energy and never stops moving forward. The fearless attitude and prominent characteristics of the Honey Badger is what caught our attention and proved a perfect fit in naming both the company and product line.” You just gotta love that! Well, I have to say (you will see later at the bottom of this blog), I trained like a honey badger and it felt gooood!

Honey Badger Taste TestTaste Test: One of the main reasons I don’t take pre-workout supplements is because most of them are a powder you mix with water and have to drink. Quite frankly, I normally can’t get passed the first sip to even down the whole dose. Sometimes I can’t even get past the smell of the powder to even try it, so imagine my pleasant surprise when I opened the container up and it smelled like Country Time Lemonade. I had already prepared to hold my nose and go for it – but that wasn’t necessary. I mixed it with a smaller dose of water (thinking I would just down it quick because of the taste) and, to my surprise again, it actually tasted good! I was going around the gym having everyone taste it. I was SO excited! So I mixed up more, diluted it more (following their instructions) and drank it down and waited… (wait for it….waaaait for it….)

Feel Test: My chest began to tingle and my body started to come alive. I was beginning to feel the effects within about 10 minutes. I started working out, and then I got one of those zingers, when you realize your pre-workout supp is in full-effect. I was super stoked. I had all the yummy effects I like, with none of the side effects I hate (like skin flushing, heart racing, nerves freaking out, etc). The thing I really loved about it most was a really awesome focus and drive. I think I’m in love.

Results Test: I’ll answer this in one simple statement from an onlooker (member watching me train). He said, “Your really liking that stuff aren’t you?” I said YES! I really am and he said “I can tell. You can see it in your training. You look like you are really focused and in the zone”. And I was! That’s why we use these supplements – and Honey Badger definitely delivered!

Here are some of the supplement facts, ingredients and how it works. Visit Honey Badger to learn more!

Honey Badger Pre-Workout Drink
Honey Badger Pre-Workout Drink

Honey Badger Shoulder Workout

honey-badgerBarbell Set

15 Shoulder Presses, 45lb bar
X2
12 Push Presses, 65lb
X2
10 Split Jerks HEAVY, 75lb
X2
Split Jerks HEAVIEST, 95lb (to failure)
X2

Dumbbell Set

10 1-Arm Dumbbell Snatch, 25lbs (moderate) on each arm
X 4

15 1-Arm Shoulder Press, 12-15lb (light)
X 3

12 Lateral Raises, 5lbs or bands
60 Second Elbow Plank
X 4

Bent Over Rear Delt Raise, 10lb
X3

Y-Raise (Prone Rear Delt Raise, but having arms out forward more, making a Y with your body/arms) on Incline Bench (rear delt), 5-8lbs
X3

ABS

25 Rope crunch, 85-95lbs X3
20 Plate crunch, 25lb Plate X3
25 Reverse Cross Leg Crunch X3

Workout Graphic:

honey badger shoulder & abs workout

Honey Badger Video:

Here’s the video (the clean version) that made the Honey Badger so popular and coined the saying “Honey Badger Don’t Care”. Now, go have a honey badger workout!

https://www.youtube.com/watch?v=ACfCznn0mzk

Shoulders and Abs Workout

SHOULDERS & ABSThis was my workout yesterday.
Short, sweet and awesome! ūüėČ

CLICK ON THE LINKS TO VIEW VIDEO INSTRUCTION.

SHOULDERS

3 TIMES, NO REST

ABS

3 TIMES, NO REST

1 Workout and 15 Body Sculpting Exercises Every Woman Should Try

Julie SlowiakThis month I’m using YOUR suggestions for my Designer Whey Workouts this month! Last week,¬†Julie from “Reaching My Fullest Potential“, wrote¬†“I am planning to compete for the first time in Figure next spring and am hoping to strengthen and build my upper back, shoulders, and glutes. I would like to see a workout that uses the barbell and dumbbells.”¬†

Before I share the workout I created for you Julie, I thought I’d share some extras with ya! First, you are plenty lean, so I’d be sure to beef up your protein intake (which I bet you are already doing!) and really lift as heavy as you can. I’d do a lot of negatives (which means push-press, split jerks & pull ups with a slow controlled downward movement would be helpful). While I wouldn’t put legs, shoulders and back in one workout, I can suggest a few exercises that are a must, along with many other staples, to help develop those areas. Here are just a few of my personal favorites!

15 Exercises Every Women Should Try!

handstandsShoulders:

  1. Barbell Press (I do 55lbs 12 reps)
  2. Push-press (I do 65-75lbs 12 reps)
  3. Split Jerks (I do 75-85lbs 8-10 reps)
  4. Snatch¬†(you can use a dumbbell if you don’t have kettlebells)
  5. Upright Row LOVE THESE! (I do 55lbs)
  6. Handstands (Ok, I just think they are FUN – but they also really challenge your core and stabilization muscles through your shoulders & upper back). Hold each handstand for as long as you can, keeping active shoulder and core tight.

Rear Delt & Upper Back:

  1. Pull Ups (I always try to do them on my own first, and then I do assisted ones)
  2. Face Pulls – (real delts and upper back)
  3. T-Bar (flared arms, out 90 degrees from your side, to work more upper back)
  4. Bentover Barbell Row (mid back)

Glutes (Lower Body):

  1. DEEP Overhead Squat (I love this for core, glutes & inner thigh Рeven no weight rocks)
  2. Weighted Walking Lunges (I do 15lb or 20lb dumbbells)
  3. Runner’s Pose Stomp
  4. Slow Knee Repeater (NO weight on that back leg)
  5. Curtsy (use a light weight to add resistance)

Remember, this isn’t ALL the exercises for each body part – just a few of the ones I like! ūüôā Now for the workout dedicated to Julie!

The Julie (Curve-Building) Workout:

bikini competitorsThis Figure Athlete inspired workout is a lower-body conditioning workout that gives you more bang for your buck! I used exercises that will sculpt the legs & glutes Рplus tone the shoulders, tightens the core, and burn a bunch of fat! This would be a great workout to do alone or add to your current cardio or conditioning program. OR, you can throw this workout in as an extra refresher later in the week after you have done your normal leg and shoulder days. ENJOY!

Tools: Dumbbells or Kettlebells and a barbell.

Warm- Up:

Workout:

          3 Times Through with 1 Minute Rest Between Rounds

NOTE: Remember, you’ll never see any of these curves if you don’t work as hard on your diet as you do on your workout!

The Julie Workout

Fast Shoulder Circuit

Yesterday was shoulder day for me, and this is the workout my girlfriend and I did. Instead of doing traditional reps and sets, I wanted to set up stations that we could quickly move through to really set those shoulders on fire, as well as get our heart rate up too. It was a quick workout, but judging by how nice and sore I am today, it was a successful workout! Have Fun!

Tools: One medium weight Bar/plates or dumbbells (I only did 30lbs), yellow bodylastics band or 5lb dumbbells, 8-10lb dumbbells, 25-35lb plate (or the bar) and a green bodylastics band (or 8-10lb dumbbells).

Shoulder Workout

Complete the following exercises as quickly as possible, with no rest between exercises or rounds. Click on each exercise below to review the demonstration video.

When you are done, you will have completed 300 reps of nothing but shoulder work! YUMMY!!

#FitFluential #MOVE

Shapely Shoulders Workout

shoulder workout

When it comes to women, arm muscles are not all created equal. Big biceps can be manly and make your arms look thick if you aren’t lean. Triceps need to be tone, but you don’t really notice them until you are waving goodbye. Shoulders, on the other hand, now that’s one muscle group that is very exposed and looks great when it’s developed nicely. Get ready to pull those sleeveless shirts out!

This was my shoulder workout this week. I did 3-4 sets of each exercise, 10-12 reps each.

Military Press 45lb barbell, 50lb
Push Press 55lb, 65lb
Split Jerk 65lb, 70lb, 75lb
Dumbbell Shoulder Press 15lb DB
Upright Row 55lbs Barbell
Lateral Raise 5lb DB with straight arms (10-15lbs with bent arms) I prefer straight
Rear Delt Raise (also called Rear Delt Fly) 10lb DB

If you like my top in the picture above, it’s the Braided Tank by DAactive, with a belt-in sports bra.
Super high quality fitness apparel that wears great, doesn’t fade and looks super sharp!

daactive

Press & Climb Shoulder Workout – #GetAfterIt

You don’t need to be a jacked up ridiculously shredded guy like Steve to train ridiculous. All workouts should be ridiculous, or you are just wasting time and energy.

If you aren’t going to do something 110%, then why do it? Isn’t it time to #GetAfterIt!? Halfway workouts get halfway results – and I don’t know about you, but if I’m going to invest any time or money in my fitness, I want RESULTS by golly!!

If you want to #GetAfterIt, subscribe to my blog – and subscribe to Steve‘s blog too, pFITpFUN, for his workouts, along with his favorite workouts he puts clients through too!

Workouts can get old, and sometimes all you need is a fresh new routine or a new way to put the same exercises together to get a new result. Ridiculous training should always be fresh, new, fun and challenging.

For instance. Yesterday, when I was doing shoulders, I threw one component in to the mix that totally changed the game Рmountain climbers! And boy was it yummy!  Check it out.

Press & Climb Shoulder Workout

Do the following exercises back to back with no rest until it’s complete.

12 Dumbbell Shoulder Presses
50 Mountain Climbers
12 Dumbbell Shoulder Presses
40 Mountain Climbers
12 Dumbbell Shoulder Presses
30 Mountain Climbers
12 Dumbbell Shoulder Presses
20 Mountain Climbers
12 Dumbbell Shoulder Presses
10 Mountain Climbers
12 Dumbbell Shoulder Presses
50 Mountain Climbers

GET MORE WORKOUTS!¬†CLICK HERE¬†to get Steve’s Ridiculous Arm Workout

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

Sexy Shoulders: Body Parts that Count

Body Parts that Count: Part 1 – Sexy Shoulders

I’m not one for target training, BUT sometimes a girl’s gotta do what a girl’s gotta do. Unfortunately, when someone’s schedule is hectic and she didn’t get all the workouts in she hoped for that week, there comes a time where she has to prioritize and work on what matters to her most. (Can you tell I’m talking about myself?)¬†Out of all the parts I’m supposed to work, my top priorities are shoulders, glutes & hamstrings and abs. Today I’m going to talk about shoulders.

What Do You See?
Shoulders are an area I think many women neglect. Women often fixate on getting rid of their saggy triceps, which continue to wave even when you quit waving, but shoulders are actually the most visible arm muscle on a woman.

Firm biceps are great, but they don’t look their very best unless you actually strike a pose and flex your muscle – but who really does that? And if you know someone who does, who really wants to be “that girl”? However, the silhouette of the¬†shoulders can be seen even in the darkest shadows.

Shoulders are what you see first in a tank top and great shoulders can make a strapless dress absolutely over the top. The shoulder and décolleté area can be so glamorous alone, a necklace would actually be a distraction.

The Star of the Show
Think of Poppy Montgomery, from the new series Unforgettable. Besides her new red locks, I can’t stop looking at her new shoulders. Sure, she’s a beautiful girl all over, but it’s her shoulders that redefine her and give her that fit (and sexy) look.

Many other celebrities we consider fit have rockin’ shoulders, but there is a reason they have them. It’s not like they just appeared on their own – if you want them, you have to work to get them.

2 Key Ingredients to Great Shoulders:

1. Purposely and regularly train them.
Train heavy, train hard. You won’t get manly shoulders – promise! Unless you are growing a beard, I doubt you have enough testosterone to bulk up like a man so make it count! If you are hitting them like you should, isolating out the shoulders, you should work them out twice a week. If you are using lighter (or no) weight, or are just incorporating them in a full body conditioning conditioning workout, you can hit them more often.

Top 4 exercises to work these jewels. (3-4 sets of 12-15)
1. Dumbbell Overhead Press
2. Barbell Upright Row
3. Dumbbell Lateral Raise
4. Rear Delt Fly

2. Get and stay lean enough to expose them.
You can do shoulder presses until your blue in the face, but if you don’t lean out, the fat around the muscle will mask the true shape of the muscle. It’s crucial you reduce your calories and increase your protein so you can develop your shoulder muscles while losing body fat. If you feel you are “bulking up” it’s likely your calories are what’s bulky – not your muscles. Trim down your calories and you’ll trim down your arms.

Subscribe to my blog to get the rest of this series: “The Parts that Count”

2-N-1: My Butt & Shoulder Workout

I combined legs and shoulders today just in case I couldn’t get shoulders in tomorrow since we are preparing for a 5K & Mini-Mudder Saturday and have been crazy busy. This ended up being a great workout – quick, a bit painful and plenty effective. Since 2 of the best body parts on a woman, in my opinion, are the shoulders and legs/glutes I thought I’d pass it along.¬†ūüôā

Below are the exercises I threw together and the weight I did. Of course you can modify to fit your needs.

15 Thrusters (Squat Press) – 55-65lbs (barbell)
3 X 

15 Squats – 135lb (barbell)
3 X 

40 Overhead Walking Lunges (25lb plate)
40 Walking Lunges with Arms out straight in front (5lbs dumbbells)
Super Set РAlternating exercises, 40 steps 3 X 

15 Leg Extension (110lbs)
12 Standing Military Press (Shoulder Press) (15lbs)
Super Set РAlternating exercises, 3 X 

Save Time in the Gym this Holiday Season: 8 Great Full Body Exercises

Crunched for time this Holiday Season? Here are a few tips on how to save time in the gym and still keep you entire body fit and tone.

Most people isolate body parts when weight training. Whether they do upper body one day and lower body the next, or they isolate it out even more, there are ways to save time and still enjoy the benefits.

What if you could do arms WHILE you are doing legs? Well, you CAN! Here are a few exercises from FitStudio that work both the lower body and the upper body at the same time. Throw a few of these exercises in replace of your isolated exercises to get more bang for the buck (and time!).  Read the rest of this entry

%d bloggers like this: