Triceps Kick Backs

Starting Position
Hold a dumbbell (5-8 lbs) in one hand. Kneel on bench with the opposite knee, then lean forward from your waist and support your body weight on your free hand. Keep upper arm of weighted hand fixed to your side, and allow to bend to 90 degrees.

Action
Push weighted hand back until elbow is straight. Slowly lower to starting position and repeat. Complete desired repetitions and alternate.

Special Instructions
Make sure to relax upper body.

Muscles Worked: Triceps

I love triceps kickbacks because they are completely about the triceps, and really work and engage your whole body when you are forced to bend at the waist. You need to tighten up your abs in order to keep your back from hurting, and the rest of your body follows suit. It's a great exercise!

Info courtesy of Sparkpeople.com

Bob Harper - Workout Tips - Bent Over Row

This one is a great back exercises, but it really engages your triceps and abs at the same time. 3 sets of 25 at 5 pounds!

Bob Harper - Workout Tips - Biceps/Triceps

Here are some starting arm exercises - I'll be doing 3 sets of 25 to start off with...working with about 5-8 pound weights.

Arm Exercises

So I finally caught up with the trainer from the gym and asked about what I need to do to tone up my arms! He really didn't give me information I didn't know, but just reiterated that I need a lot of repetition and a lower weight. Then he showed me some of the machines I could use outside of just using dumbbells. So, for the next few posts I will posts videos and demonstrations from Sparkpeople.com and My Trainer Bob on youtube to give you an idea of what I will be doing in the gym!

He also said to work on my waist and thigh areas that the work I was already doing was the best! So, I need to keep on doing my zumba and body combat on a regular basis and I will continue to see inches lost!

Body Image and Exercise

If you have been reading, you may have noticed I haven't been weighing in each week since the Biggest Loser contest ended. That would be because my scale broke just days before the end of the contest, and I have been without one since. I'm planning to buy a new one this week sometime, so hopefully we will see where I am.
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What I'm about to share with you is one of the hardest topics for me to talk about, so please be aware that I am using this post to help heal and become more knowledgeable about my needs in weight loss.

Tonight I'm going to sit down with one of the trainers at the gym and ask a few questions. My main question is going to be about lose skin and arm exercises. One of my major areas of my body that I am the most self conscious about are my arms. Ever since I started gaining weight (right about after puberty hit) alot of fat/muscle developed in my arms. My arm muscles developed very quickly and without sustaining that the muscle quickly turned into flabby arms. I've dealt with this since I was a teenager! It would really bring down my self-esteem too. When I gained the most weight after giving birth my arms continued to get worse, and became even larger. As I began to loose weight the fat in my arms decrease and within the last 3-4 months I've noticed a drastic change. I have more muscles formation and less fat build up, but at the same time I am still dealing with loose skin and flabby arms!!

So, my focus will be working on ways to decrease my arms! I want to be have a positive body image, and am feeling that image grow in me every day. I do not feel shame about (most) of my body and can wear clothes and styles again. I have taken back my life, not just the physical realm, but the activities and the joy that surrounds us every day!

I will post the results of the chat with the trainer tomorrow!

Weekly Challenge - strength Training

I needed some time to think about this week’s challenge, and since I only managed to get my challenge workout in once last week I needed something more interesting to me as well. I’ve been at the gym now for a month, and I’ve been reading some information that states “that after about 4-6 weeks of doing the same exercises all the time, your body gets used to it and it's no longer as effective as it once was” from the sparkpeople.com experts. This week's challenge is to add some variety to your strength training routine, either by trying some new equipment, or by changing the exercises you're currently doing.

I currently do an arms and abs routine that is set up next to the cardio equipment at my gym. I have seen the return of a lot of my strength again, and am working on increasing the tone in my arm muscles. But, I think for weight loss concerns I need to focus, also, on my lower body more often. So, I have been rolling around some ideas and have some great workouts planned for my lower body.
- 3 new exercises I will include: Lunges with 5lb weights, squats with ball or balance board, Single Leg Standing Balance with Hip Flexion (click on this to view a link for a demo on exercise).
-Here’s a list of exercises with links to help you get started on some core strength training exercises.
-Beginners: Back Extension, Classic Wood Chop with Medicine Ball, Dumbbell Side Bends, Hip Flexor, and Standing Side Bend with Towel.
- More Advanced: Advanced Wood Chop with Medicine Ball, Bicycle Crunches, Low Mount Crunches with Band, and Reverse Crunch with Ball

For more help in developing a good start or changing your strength training routine talk with a trainer at your local gym or click here for some at home exercise.