Workout Wednesday - Work those arms

Summer is upon us... (sorry Australia) but for me summer is here and so are the sleeveless tops and baring of the arms!! 

Whether it be a party, your wedding, being a wedding guest, holiday or just general everyday baring the arms, it is time to get those arms working, build up those muscles and get rid of the dreaded bingo wings! 

Here are my top 5 exercises: 

1. Bicep curl - choose a weight that you can lift, but also a weight that is heavy so you can feel the exercise - don't worry about being "bulky" because you pick up a 6kg instead of a 3kg - and curl! 

A simple yet effective exercise that will build up those biceps and the shape in your arm. 

2. Tricep dip - again choose a good amount of weight, hold it behind your head, then pull up the weight and dip. This is perfect for the triceps aka the wings area. Tighten these up to avoid the bingo wings and again shape up those arms 

3. Shoulder press - ok so not technically your arm, but part that area and nothing rounds off a nice shape like a good pair of shoulders! The shoulder press is a great exercise to target this area. Take 2 dumbells and hold your arms like you are flexing, press the weights above your head in a controlled motion and bring the weights back down. 

4. Chin ups - these will focus on your back as well as your arms. Depending on how you position your arms will depend on what muscles you work the most. My pull up position works mainly my biceps and my back. 

5. Push ups - whilst these focus on the chest and abs, its also focuses on your arm and shoulder muscles. Press ups can be executed in 2 different ways - on your knees or in a plank position. If you want to make it harder add extra weight  to the exercise by laying a plate on your back. 

Do each exercise for 4 sets, 12 reps each time and you are on to a winner! Increase the weight with each set, or at least every other set to really feel it work! 

Smooth Operator

This week I bought a blender and it was a very good purchase!

I am a fan of fruit and veg don't get me wrong, but I sometimes find it hard to digest, put it in a smoothie however and I am all set!

This week I tried 2 different smoothies the first was a berry smoothie - raspberries, blueberries and strawberries with cranberry juice in to add more juice and 2 spoonfuls of greek yogurts.

The second was a recipe I picked up over at Fittamamma - their spinach smoothie is delicious and such an amazing green colour!

Strawberries are fantastic antioxidents and great for your skin giving you that summer glow! I have had a massive breakout this week, but now I can feel it clearing up - my mum always says it's the rubbish escaping your body!

They also stimulate the burning of stored fat, lower cardiovascular diseases and promote bone health.

Then we throw in the raspberries - another great antioxidant and also a good source of fibre, high in a range of vitamins and minerals and also low in calories and sugar!

And finally the blueberries - boosting brain health, reduce your cancer risk and improve your heart health! This is one healthy smoothie!

The greek yogurt contains some protein - making this smoothie ideal for a post workout drink.

I added in the fruit juice to make the mixture less thick - however I have been told to try the coconut water over fruit juice so I will be trying this next!

Prep is easy - just cut into small pieces and blend!

The more fruit you add the more you get from the mixture

Next up the spinach smoothie! Since Fittamamma are the creators I am going to direct you over to their website for the recipe and benefits!

Your don't have to be pregnant to enjoy this smoothie, high in vitamins, minerals and actually quite tasty, spinach is really good vegetable to be including in your diet!

It is also great for healthy hair and skin - no wonder my hair is so shiny this week!

Click here for the recipe!

Chicken Kebabs

Summer is round the corner, and my appetite is changing, less of the Sunday roasts and winter comfort food and more of the light, fresh foods.

So this weeks recipe is homemade chicken kebabs - really easy and So tasty! 

Ingredients:

• Chicken - ready diced x 2 packs 
• 4 peppers

For the marinade

• Honey
• Garlic salt
• Soy sauce 

Prep time 30 mins

• Mix the honey, soy sauce and garlic salt into a tupperware box, make a good amount of marinade sauce to ensure you cover the chicken
• Put the diced chicken into the marinade, put the lid on the tub and shake well
• Leave for 30 mins in the fridge
• Cut the peppers into chunks 
• Once the chicken has been left in the marinade for 30mins or more take out of the fridge
• Put the chicken and peppers on the skewers
• Place under a grill and turn them over every 10 mins to ensure the kebabs cook through 
• Serve on a plate with coleslaw, potato salad and some fresh veg - we chose cucumber and carrots, along with greek dips

It is the perfect summer evening meal - it can be cooked on the grill or on a BBQ, and it is healthy and clean as well! 

To mix it up a bit you can add on prawns, chorizo or onions for some variety!

Looking for exercise tips, advice or have your questions answered? 

Email us at sweatstretchlift@gmail.com