The Benefits of Strength Training + a workout!

When someone asks me what the best thing they can do for their overall health and appearance my answer is always the same…start strength training regularly.  Why you may ask?  There are so many benefits to strength training, I hope that I can inspire you to pick up some dumbbells and get some reps in!

Here are the top 5 benefits to get you pumped up, pun intended, for strength training:

1. Lose or maintain weight: Wherever you are in your fitness journey, strength training can help you lose body fat or maintain the weight you worked hard to get to.  When you add lean muscle your metabolism is revved up and helps to burn more body fat even when you are not working out.
2. You will look lean even if the scale doesn’t change.  Muscle weights more than fat, but takes up less space.  For example a woman who works out with weights may weight 150, and her friend who doesn’t also weighs 150, the woman who strength trains will look leaner and fit.  A better measure is your body fat percentage, which you can get checked at your gym by a certified personal trainer. 
   

3. It maintains or improves your bone density and muscle mass.  Studies have shown that weight bearing exercise is the best way to increase or maintain your bone density and muscle mass as you age.  Both of these tend to decrease with age, the best way to slow this loss, you guessed it strength training!  This will improve your quality of life as you age.
4. It is important for your mental and emotional well being.  When you workout you are releasing endorphins which improve your mood.  The more consistent you are with your workouts the more benefits you will see.  Exercise is also a great anti-depressant and helps to improve your quality of sleep.  Have you ever finished a workout and felt like you can take on the world?
5. It reduces your risk of injury and illness.  Strength training helps to increase the strength of your connective tissue, muscle and tendons which improves your range of motion in every day life, thus leading to less injury.  Regular strength training also helps to strengthen your immune system.  Who doesn’t want fewer sick days?

Here is a quick total body strength training workout:

Bench chest press- 15 reps

Standing hammer curl- 20 reps

Dumbbell triceps kickback- 20 reps

Squat to shoulder press- 15 reps

Good mornings- 20 reps

Bent over dumbbell row- 15 reps

Plank hold- 30 seconds (no weight)

*Complete one round of all exercises, rest 2-3 minutes and repeat 2-3 times.  Choose a weight that is challenging but allows you to complete all reps.

*As with any new exercise program be sure to check with your doctor to get the green light!

This post also appeared at FitFul Focus as a guest post. 

My Successful Week in Review!

I want to take a minute and share my week in review with you.  Since I shared my plan with you I think that it is only fair that I tell you how I am doing with that plan.  I am at the end of two weeks in and I am feeling really motivated.  The first week I was only able to get 4 days in and didn't make it to yoga, but on the plus side I was sore after my workouts, which makes me more conscious of my eating, I don't want to ruin all that hard work with poor food choices.  This week was very successful!  I worked out 5 days and plan to do yoga tomorrow.  Here is my week in review:
Monday- Legs and cardio in the morning, logged my food in my fitness pal app
Tuesday-Chest circuits, logged my food
Wednesday- Day of rest.  I also had some Bowen work done on my shoulder so I wanted to give my body a rest before I had my session.  If you are not familiar with Bowen work, it is a type of trigger point therapy that works to correct muscle imbalances.  I have to say after just one session I was feeling much better.  I plan to go back weekly until my shoulder (a chronic injury that is aggravated from carrying my daughter around) is fixed.
Thursday-Interval Cardio on the treadmill in the morning
Friday- Back circuits
Saturday- Leg circuits from a fellow blogger at Peanut Butter Fingers and Jillian Michaels Kickboxing cardio workout
Sunday- Asthanga Yoga
*I wasn't as good about logging my food toward the end of the week, but I was eating clean.  Also, my days aren't exactly as in my plan, but I got all my workouts in and that's what matters!  Flexibility is important in your fitness journey, just because you don't get a workout in on a planned day does not mean you have to wait another week to start.  Start today with where you are and with what you can fit into your day, you will be happy that you did!

Today after my workout I made a yummy post-workout/meal replacement shake.  Since my hubby and I are getting a night out, thanks to my wonderful mom, I made this shake to be more of a meal replacement as well as post-workout, double duty is always good!  I will be more full at dinner and will make good meal choices because it is important for me to stay on track.  If you are heading out this weekend make sure to plan your meals out so you can stay on track too!  

Here is the recipe for my shake:  I hope you enjoy it!
2 scoops Sun Warrior Vegan Blend Protein (I'm not vegan, I just can't process whey protein)
2 tbsp. organic ground flax
1 tbsp. Trader Joe's Cocoa Powder
1 tbsp homemade peanut butter (this one is from our local specialty grocery store)
1 tbsp organic coconut oil
1 frozen banana
1 & 1/2 cup water and some ice
Blend well and enjoy!

I would love to hear from you on your week in review or if you have any awesome, yummy protein shake recipes!

Thanks for stopping by!