Happy Friday guys! I’m super excited today to introduce a new series I’ll be doing here each week: Fitness Fridays! I share quite a bit of fitness related content on my stories and it’s a big part of my life/daily routine. I tend to get a lot of questions about my workouts SO I decided that from here on out each Friday I’ll share one of my workouts from the week with you guys with some tips and tricks, activewear, and any other random fitness related thoughts I may have.
First off, let’s talk post workout protein! I always, always hear women talk about how they don’t want to get bulky. Ladies, I’m gonna drop some knowledge on y’all today… It’s HARD for women to get bulky. We just aren’t built that way! Some may be more prone to gaining muscle mass than others, but as a general rule unless you’re someone who’s going out of their way to lift really heavy or training for a competition (that’s a whole other ballgame) you’ve got nothing to worry about. Don’t be afraid to pick up some weights and eat/drink your post workout protein!
I could stand on my soap box forever when it comes to women and weight training but I’ll cut to the chase. It’s recommended to consume around 20g of protein post workout because it helps rebuild and repair your muscles. Lately I’ve been reaching for Isopure’s 20g protein drink because it’s refreshing and perfect for days when I’m on the go. It’s also low carb and low fat so it fits in well with my fitness goals, and most likely many of you gals’ goals as well! It’s made from whey protein isolate, which is why it has a lot less fat than many alternative protein drinks and shakes on the market. You can order it online or find it in Costco stores nationwide. Want more info on post workout fuel? Check out this article for a brief but thorough breakdown.
Andddd last but not least, here’s a killer shoulder/bicep workout from this past week. Let me know if you give it a try!
Warm Up/Pre-Workout Cardio
6 min warmup walk (I do this on level 4.1, which burns roughly 50 calories in this time frame)
15 min on Stairmaster (I have been doing level 13 lately)
hammer curls 4 sets 15 reps
squat, clean, & press 3 sets 8 reps (use a weight that feels heavy to you – I use a 25lb dumbbell for these)
squat and press 4 sets 15 reps
low pulley bicep curls 4 sets 15 reps
plie squat bicep curls 3 sets 15 reps
dumbbell shoulder press 4 sets 15 reps
bicep curls with barbell 4 sets 15 reps
burpees 5 sets 10 reps
ball slams 5 sets 15 reps
*This post was sponsored by Isopure Protein. All opinions are my own.