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Prime Fitness Lateral Raise

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The Prime Fitness Lateral Raise has been a game-changer in my training. Shoulder day has always been one of my favorite days in the gym. I seek out variety in angles and range of motion to effectively work the entire shoulder. I have long arms so traditional dumbbell lateral raises often caused stress to my elbows; especially when increasing weight. I was particularly interested in incorporating the Prime Fitness Lateral Raise into my workouts to see if it could be the solution to this challenge.

The ability to adjust the peak resistance through the range of motion was key. The Smart Cam settings allow the user to work the muscle in the shortened position (2), medial position (1), and lengthened position (3). This gives the ability to recruit more muscle fibers which ultimately improves strength and muscle development. To start, adjust the cam where you are naturally weakest; the end of the motion (2). Move to the medial position (1) and finish where you’re naturally stronger; the beginning of the motion (3). Depending on the weight I’m using, I do 8-10 reps in each setting. Use setting 1 if you’re working these into a circuit or just want to hit medial delts in a traditional manner. I prefer to lean forward into the pad and slide my hips back slightly.

I have been able to increase strength in my medial delts without stressing my elbows. When returning to dumbbell lateral raises, the strength increase has been noticeable with correct muscle recruitment and reduced trap engagement. A win-win for anyone wanting to develop round shoulders and less trap use!

Resolution Reset

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Resolution Reset

We’re one month into the new year!  We started the new year with big goals and ambitions for finally sticking with our health and fitness goals. Life happens, we get distracted and before you know it, those goals can slip away if we don’t recommit to our action plans.  Good news!  It’s never too late to get back on track!  After all, meaningful and realistic health and fitness goals are meant to improve the quality of our lives forever, not just for a spring break get-away.

If you’ve slipped away from your plan, recommit and rejuvenate your mindset!  If you haven’t been 100% on your plan, you have NOT failed.  Stop the negative self-talk from spiraling into disappointment.  Sure, sticking with your plan at 100% will yield faster results, but if you’ve doing 90% better than you were yesterday, you’re off to a great start!

Your health is your #1 priority!  Saying it and actually committing to the behaviors and habits that make it priority are two different things.  God willing we get to wake up each day and make decisions that impact the course of our day.  Taking time to eat healthy and exercise is not selfish!  Treat your body well so you can show up as the best version of YOU!

Instead of focusing on what you CAN’T eat, focus on what you GET to eat.  No one wants to feel deprived, so let go of what does not serve your goal.  Focus on what you can add to your diet like more healthy fats and protein.

Think of your workouts as shaping your body, not just loosing weight.  Weight training is the ultimate anti-aging activity we can do for ourselves.  Make your gym time consistent, safe and challenging!  Set short term goals that set you up for success in reaching your long-term goals!

Find a supportive tribe who helps keep you accountable and inspired.  If you’re not finding that support at home, there are plenty of groups focused on similar goals.  Find a trainer who inspires and motivates you!  We all started somewhere and no one is meant to do this alone.

Faith is taking the first step even when you don’t see the whole staircase. ~ Martin Luther King, Jr. 

Oatmeal Banana Cookies

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Busy fall schedules are back in full-swing!  This quick and delicious cookie makes an excellent pre-workout snack for you or your young athlete!

Oatmeal Banana Cookies

2 ripe mashed bananas
1 tbsp Justin’s Almond or Peanut Butter
1 tbsp Justin’s Hazelnut Butter
1 1/2 cups whole oats
1/2 tsp Cinnamon
1/2 tsp Vanilla

Optional: **Blueberries, mini chocolate chips, chopped walnuts

Preheat oven to 375. Mash bananas, mix in nut butter(s) and vanilla. Add dry oats, cinnamon and mix well. Drop by spoonfuls to parchment paper-lined cookie sheet and bake for 15 minutes. For variety, add blueberries, mini chocolate chips &/or walnuts. **These ingredients add extra calories, so I don’t indulge every time!!
These taste best right out of the oven and will stay moist even after cooling!