Triceps

Triceps are one of my favorite muscles to work out. Triceps account for 60% of the upper arms muscle mass. There are three parts to the triceps muscle: The “long head,” the “lateral head,” and the “medial head. Triceps muscles are used while writing, and anything involving extension of the elbow (straightening of the arm). The following exercises are great for toning your triceps:

1. Bench dips-

· Begin holding yourself up with your elbows at a 90 degree angle. Cross one leg over the other so that your weight is supported on only one of your heels.

· Lower your body towards the floor and then push back up and extend your elbows and straighten your arms (but do not lock your elbows). This is one repetition. Lower yourself back towards the floor for the second repetition.

2. Lateral Tricep Extensions- these are my favorite, this exercise really works the lateral head of the triceps. This exercise can help with the part of your arm that wiggles when you wave.

· Stand with your feet shoulder width apart holding two dumbbells in each of your hands.

· The way you should be holding the dumbbells is so that the palms of your hands face each other.

· Extend your elbows so that your arms straighten out behind you and slowly rotate your wrists so that your palms are facing upward towards the ceiling.

· Hold for a second or two and slowly bring both arms back in to a ninety degree angle.

3. Supine Bench Barbell Tricep Extension-

· Lie on a flat bench.

· Your feet should be flat on the floor and shoulder width apart, with your toes pointing straight ahead.

· Hold the barbell close to your forehead while keeping your elbows in line with your shoulders.

· Extend your elbows until your arms are straight.

· Hold this position for 1-2 seconds and then slowly lower the barbell back toward your forehead by flexing your elbows.

4. Push-ups- regular push-ups are great for toning your triceps. Whenever you do pushups, you are also working your pectoral muscles (chest muscles); chest exercises are often done in conjunction with tricep exercises since both of these muscle groups often work together to achieve movements.

· Get into a push-up position with your feet and hands on the floor with your feet slightly wider than shoulder-width apart.

· Draw in your navel toward your spine and contract your glutes.

· While maintaining a flat back, slowly lower your body toward the ground, by flexing your elbows.

· Push back up to the starting position by extending your elbows and contracting your chest.

5. Cable Pushdown-

· Begin by standing with your feet shoulder-width apart, pointed straight ahead.

· Grab the cable with your elbows flexed.

· Extend your triceps by straightening your elbows and pushing your hands toward the ground until your arms are fully extended.

· Hold this position for 1-2 seconds and then slowly flex your elbows to return to the starting position.

Working out to Music

Music can do a lot for us while we are working out. Whether it is a beat to motivate us, or words of the song to inspire us. No matter what your favorite genre of music, everyone can find something to workout to. Below are some of the best work out songs for each genre:

Hip-Hop/R&B:

“The Mountain Movement” by Sharp Skills

“Rock Superstar” by Cypress Hill

“Ride With Me” by Nelly

“NaNaNa” by Nelly

“#1” by Nelly

“Heart of a Champion” by Nelly

“Survivor” by Destiny’s Child

“This One” by Ak’sent

“Roll With You” by Ciara

“Turn It Up” by Chammelionaire

“Professional” by Chingy and G.I.B

“I Can Transform Ya” by Chris Brown and Lil’ Wayne

“Run This Town” by Jay Z and Rihanna and Kanye West

“Party Up” by DMX

“Give Me A Sign” by DMX

“Slam Dunk (Da Funk)” by Five

“I Like That” by Houston

“Playaz Only” by R.Kelly

“Drop” by Ying Yang Twins

“Bring ‘Em Out” by T.I.

“Top Notch” by Lil’ Boosie

“Headsprung” by LL Cool J

“Best Rapper Alive” by Lil’ Wayne

“The Hand Clap” by Hurricane Chris

“That Girl” by Frankie J

“Tops Drop” by Fat Pat

“Time” by St. Lunatics

Pop

“The Boys of Summer” by The Ataris

“Every Other Time” by LFO

“Pop” by *NSYNC

“Outrageous” by Britney Spears

“3” by Britney Spears

“Evacuate the Dancefloor” by Cascada


Classic Rock:

“Dreams” by Van Halen

“Jump” by Van Halen

“Travelin’ Band” by Creedance Clearwater Revival

“Until the Day I Die” by Story of the Year

“Hurricane” by Something Corporate

“Thunderstruck” by AC/DC

“Walk This Way” by Aerosmith

“Signs” by Tesla

“We Didn’t Start the Fire” by Billy Joel

“Why Should I Worry” by Billy Joel

“Footloose” by Kenny Loggins

“Danger Zone” by Kenny Loggins

“Peace of Mind” by Boston

“Proud Mary” by Creedence Clearwater Revival

“Run Through the Jungle” by Creedence Clearwater Revival

“Under Pressure” by Queen

Other 80’s:

“Bette Davis Eyes” by Kim Carnes

“The Goonies ‘R’ Good Enough” by Cyndi Lauper

“Material Girl” by Madonna


90’s Dance Favorites:

“Gonna Make You Sweat” by C&C Music Factory

“Bust a move” by MC Hammer

“Now That We Found Love” by Heavy D and The Boyz

Rock/Alternative:

“Til I Collapse” by Eminem

“Citizen Soldier” by 3 Doors Down

“Electric Feel” by MGMT

“Run” by Collective Soul

“Naïve” by The Kooks

“Every Little Thing Counts” by Janus Stark

“Jamie All Over” by Mayday Parade

“Welcome to the Black Parade” by My Chemical Romance

Country

“Let You Down” by Casey Donahew Band

“High” by Casey Donahew Band

“George’s Bar” by Pat Green

“Songs About Texas” by Pat Green

“You’re Gone” by Casey Donahew Band

Instrumental

“Chevaliers De Sangreal” by Hans Zimmer

“Take Us Out” by Jerry Goldsmith

“Launch” by Trevor Rabin

What to Eat After a Workout

After working out it is very important to replenish your body’s electrolytes, water, and nutrients lost during a hard workout. Working out also depletes your body’s glycogen levels which also need to be restored. After a workout, your body has a 45 minute time period which is referred to as its “metabolic window.” During this time, your body is able to best utilize the nutrients that you take in and use for exercise recovery. Below are some examples of post-workout meals and snacks:

Accelerade- Accelerade is a sports drink that has the recommended 4:1 carbohydrate to protein ratio. There are several different flavors including fruit punch and lemon lime. Accelerade is easily mixed with water and tastes great! It is a little expensive but it is great!

Whey Protein Shake- Whey protein is the fastest digesting protein and your body can utilize that protein faster since it is in liquid form. Whey protein shake is probably the best protein option over a whole protein food such as eggs or meat which will also contain fat which will take a long time for your body to digest the and the carbohydrates from the milk will provide for glycogen restoration. Whey protein shake is probably the best option over a whole protein food such as eggs or meat which will also contain fat which will take a long time for your body to digest.

Chocolate Milk- research has shown that chocolate milk can aid in exercise recovery. Chocolate milk has twice the carbohydrates of regular milk and usually more protein, also the sugar and sodium present in chocolate milk help to replenish electrolytes.

Cottage Cheese or Greek Yogurt with fruit- the cottage cheese will provide protein and the fruit will provide carbohydrates. Cottage cheese tastes great with pears and Greek yogurt goes well with blackberries, peaches, strawberries or blueberries.

Breakfast Burrito- a tortilla with lean ground turkey, lean ground beef or egg whites and tomatoes. If you choose to use eggs, do not include the yolk since the yolk contains a lot of fat and fat is not what you should be eating after a work out since it takes a long time for your body to digest fat and the nutrients will not be able to get to your muscles in time.

Milk and Cereal- cereal will contain the carbohydrates that your body needs and most cereals contain some protein and the milk provides enough of the protein you will need.

Popcorn and nut butter- popcorn will provide carbohydrates and even though most popcorns are simple carbohydrates, your body can digest refined carbohydrates during this time, and nut butter (either almond butter or peanut butter will work) provides protein that your body needs for recovery.

Cardio Can Be Fun

Don’t feel like running outside today? You don’t have to; there are several different alternatives to outdoor running for your cardio exercise. There are several machines available to use at the gym as well as different types of cardio exercises that you can do without stepping foot in the gym.

Treadmill- the treadmill is the closest movement to actual running that can be done on a cardio machine. The good thing about a treadmill is that it is easier to control your speed. It is also easier to monitor and control your heart rate by varying your resistance and speed more accurately and most modern treadmills have programs that can do this for you. Running on a treadmill can also reduce strain on your knees and back. However, since it is easier to run on a treadmill than it is outdoors due to lack of wind resistance outside, runners will typically not expend as much energy on a treadmill as they would outside.

Elliptical Trainer- an elliptical trainer is a cardio machine that provides a low impact workout that is less strenuous on joints. The elliptical trainer also has different training programs that target and train specific muscles.

Treadclimber- the treadclimber is very popular because it is very low impact and can help you break a sweat quickly without any kind of running and just by walking. The treadclimber allows for a wider range of motion to mimic the movement of walking on sand making an un-even walking surface.

Stairclimber- this is one of my favorites. This machine concentrates mainly on the use of your lower body and it mimics the movement of walking up flights of stairs. You can use different levels to adjust your speed and resistance.

Rowing Machine- The rowing machine serves as a great arm work-out in addition to being a great cardio exercise. The rowing machine is especially great if your legs are really sore and you need to give them a rest!

Bike- the bike machine is always a great workout, especially for your quadriceps. Try taking a spin class at a gym; they are fun and a great workout!

Jump Rope- jumping rope is a fun way to get your heart rate up. You can even create an interval workout with a jump rope by jumping fast for 2 minutes and then slowing down for 2 minutes and then going fast for 2 minutes again. Jumping rope is a great workout for your calves. You can also change up your jump rope work out by doing different moves. This video can show you some different jump rope moves to incorporate into a jump rope routine: Jump Rope Moves