KIND winners + buff armsby caroline
Alright, let’s get down to business. Time to announce the two winners of the KIND bars contest!
Donna and Dixie, you are the two lucky gals who get pick one box of these three: Nut Delight, Pomegranate Blueberry Pistachio or Blueberry Pecan. Email me at firstname.lastname@example.org and let me know which box you want and, of course, your mailing address.
Moving on to other yummy subjects — fitness!
One topic I get asked a lot about is how to tone up the arms. The great part is that between tricep dips, bicep curls, push-ups and other moves, getting buff at home or the gym is simple (with a bit of work, of course).
The awesome news?! You arms are one of the first muscle groups where you will start to see the quickest definition after adhering to a strength training program –– in as little as two weeks!
Two of my favorite moves for my arms involve lateral arm raises and alternating front arm raises …
These types of moves help to develop this nice little muscle (see arrow):
For Lateral Raises: Stand with feet slightly apart, back straight and belly button pulled toward your spine (engaged, but not sucking it in). Inhale and raise arms shoulder height (See picture). Exhale and return to starting position. Perform 8-12 repetitions and 3-4 sets, depending on weight.
For Alternating Front Shoulder Raises: Stand with feet slightly apart, back straight and belly button pulled toward your spine (engaged, but not sucking it in). Inhale and raise the right arm from the side to a maximum of eye level, keeping eyes looking forward and back straight. Exhale as you lower the weight. Repeat with left arm to complete 1 set. Perform 12-16 repetitions (6-8 each arm) and 3-4 sets, depending on weight.
The great part about these moves is that even on busy days, you can do them while dinner is in the oven or your watching television. I often pull out the weights while I’m catching up on Revenge (OMG, I love that show). Remember that your shoulder muscles might be weak from lack of use or sitting at a computer for countless hours every day (she points finger at herself), so use weights that tax your muscles, but don’t cause them to feel pinched or painful. I typically use anywhere from 8-12 lbs, depending on what else I’ve done that day. If you don’t have weights on hand, then you can also use water bottles or two cans (just make sure you pick ones that are of equal weight).