HUMP DAYYYY! Happy hump day everyone. I hope your week is going smoothly, and I hope you’re enjoying some beautiful weather as we are here in eastern PA!
For a while before I went in for chemo and my transplant, I hadn’t eating very much avocado as a source of healthy fat. I usually got my healthy fats from nut butters and olive oils. What I’m realizing now is that avocado adds an amazing amount of variety to my diet! This week, I’ve been having avocado toast or avocado in my salad at least once a day.
My favorite breakfast at the moment is avocado toast with some diced tomatoes and a sprinkle of salt. It really makes the avo the star of this simple dish – the crunch of the toast combined with the creamy texture of the avocado, and the salt brings out the nuttiness, while the tomatoes add just enough savory-sweetness. I’ve already eaten this morning, but just writing about it has me craving more! :)
Getting into a habit with a fitness routine can be tough, but I’m starting to feel myself get used to it – I’ve exercised the past three days and am going to exercise again today! With this wonderful weather, how could I not go outside?
I want to share with you my upper body burnout workout I did on Monday. I hope you get a chance to try it and that you find it enjoyable!
Exercise Tips & Tutorials:
1A: Be careful not to lift your butt up! Here’s a good demo: https://www.youtube.com/watch?v=tu_rNqpFQFs
1B: Anchor your band to a sturdy post. The knee that is on the ground is the same side as your working arm. Be careful not to raise your elbow above shoulder height! This exercise is going to work your rotator cuff stabilizers, chest, as well as your core. In the resting position, your arm should be at a 45 degree angle from your body. Make sure your hips are facing front at all times. This gentleman here provides an excellent demonstration: https://www.youtube.com/watch?v=Vjavtw-Jp20
2A: This is a power movement. Don’t think of it as two exercises combined – it is not just a squat + overhead press. Hold the dumbbells in front of your deltoid (shoulder) with a neutral grip (palms facing in), making sure that you are not simply resting the dumbbells on your shoulders. Squat down, and as you come up from your squat, use the momentum to press the dumbbells overhead, maintaining your neutral grip. Here is a good demo: https://www.youtube.com/watch?v=-rHJkjHUbmo (Side note: You don’t have to squat below parallel – it depends on your range of motion!)
2B: This superset is meant to burnout those shoulders! Don’t take any rest time after the thrusters. For this bent over dumbbell row, bend at the hips and slightly bend the knees- eyes towards the ground. Pull the weights from the inside of your knees to the outside of your hips. Here’s a great demo: https://www.youtube.com/watch?v=ZXpZu_fmheU
3A: These SB scorpions are tough, but great for your obliques and lower abs. If you are unable to fully draw your leg across your body, bring your knee to the opposite elbow will do just fine. Here’s a good demo: https://www.youtube.com/watch?v=LGWhZk5_0ac
3B: Push ups – These are pretty straight forward. At this point, your arms are going to be fatiguing but don’t give up! Your body will thank you tomorrow. Some modifications of the traditional push up include doing the push up on your knees & hands, keeping the body in a straight line, or doing the push ups with your hands against the wall or on an elevated surface about 1 1/2 to 2 feet above the ground. The greater your incline, the easier the movement will be. Don’t forget to keep your arms at a 45 degree angle from your body!