Happy Memorial Day!  As we remember all the good soldiers of the world, let’s keep their fabulous physiques in mind as well and let them inspire us to “be all that we can be”!!!

Here’s a nice little arm work out that you can do at home if you have a couple dumbells.  I did the PM part the other night while watching the TV show “Tough Enough” where people compete to try to become professional wrestlers.  All the while asking myself—”well are you… tough enough? Are you?” While I don’t have a goal to become the next WWE Diva (but I do like their outfits), I am making progress and feeling as if I just might be tough enough.  Tough enough to get rid of some fat with some cardio and to use some weights to sculpt the body I’ve always wanted and to be stronger and look better than ever in my life (and I’m about to turn 40, so that means a lot to me right now).

Try this arm workout while watching or listening to whatever inspires you to be tough enough:

  • AM 10 minutes cardio on treadmill, level 3.6, ramp 10
  • PM 20 minutes cardio on treadmill, level 4, ramp 10
  • Shoulder press: 15 reps/15 lbs X 3, 8 reps/20 lbs X 2
  • Alternating full range of motion arm curls: 8 reps/25 lbs, 11 reps/ 25 lbs X 2
  • Lateral arm raises: 10 reps/15 lbs X 3
  • 15 minutes cardio on treadmill, level 4.2-4.5, ramp 10

And here’s what I ate:

  • Breakfast (40 g protein): smoothie with bananas, frozen peaches, blueberries, strawberries 2+ oz wheat grass (3 g protein), 1 packet frozen acai with added protein (7 g protein), 1.5 cups soy milk (10 g protein), 1 scoop Vega Sport Performance Protein (20 g protein).
  • Lunch (63 g protein): 2 cups Kamut Spirals Pasta (40 g protein) with 3 meatless meatballs (9 g protein) and tomato sauce with mushrooms, basil, oregano, and garlic.  With a large glass of soy milk (2 cups =14 g protein)
  • Dinner (30 g protein): At Vegan Plate Restaurant- Lentil loaf (30 g protein) with green salad.
  • Before/During Workout: 1 liter water with 1 scoop nitric oxide
  • After Workout (36 g protein): smoothie with bananas, strawberries, 2 oz wheat grass (2 g protein), 2 cups soy milk (14 g protein), 1 scoop Vega Sport Performance Protein (20 g protein)
  • Before Bed: 1 large mug of chamomile and lavender tea with 1/2 cup soy milk (4 g protein)
  • Total 173 grams of protein for the day!
 

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