Shoulder Workout

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For shoulders I like to use supersets to really exhaust my delts. A superset is when two exercises are done back to back without stopping. You can either superset within the same body part (like this workout) or you can train two different body parts. When you start doing these for the first time, you might fatigue quickly. Stick with it and you will learn to love them, especially because they will save you time in the gym! Whether you are a beginner or intermediate lifter you can vary the weight used to meet your needs!

SHOULDER WORKOUT:

DB Shoulder Press – DB Upright Row

BB Shoulder Press – BB Upright Row

Smith Machine Press – Smith Upright Row

DB Lateral Raise – Cable Lateral Raise

DB Front Raises – Cable Front Raise

🤘🏼Kelsi Ward
📱@littlewarriorkelsi
💪🏼 Fitness Fiend | NASM CPT
⚔️ #civilizethemindmakesavagethebody
❤️ I help badass women break through
their own boundaries.

Food Under 400: Breakfast Edition

round white ceramic bowl
Photo by Daria Shevtsova on Pexels.com

Food Under 400 is a compilation of super simple recipes for breakfast, lunch, and dinner, all under 400 calories. I inserted photos of the exact ingredients, calories, and macronutrient breakdown so you can see all the details. The best part? Soups, salads, or green juices are nowhere to be found on this list! So if you’re diet is starting to get bland and boring, throw one of these recipes together.

Banana Pancakes… I like to top mine with sliced bananas instead of adding them to the batter. You can even use the same ingredients and turn them into waffles!

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Yogurt Berry Parfait… I eat this almost every single day of the week. Topping your fruit and yogurt with cereal instead of granola is a HUGE calorie saver on this one.

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PB Breakfast Sammies… simple swaps keep this recipe low in calories. Nature’s Own Bread and PB2 are to thank! I like to fry all THREE sandwiches up in a pan so they are nice and warm.

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Cinnamon Crunch Cereal… this one is as plain and simple as they come. Blend your protein shake and pour over cereal!

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Eggs, Turkey Bacon, and Buttery Toast… a real traditional breakfast that saves room for butter AND fits in your diet! For the egg whites 15 tbsp. = 1 cup.

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Bagel & Bacon… love this one because it’s simple to make when you’re on the go!

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Hearty Oatmeal… this recipe always reminds me of cozy winter time. Try microwaving your apple slices with cinnamon before tossing them into your oatmeal!

*My Fitness Pal calculates and recalculates serving sizes on some items and not others. 1/2 cup oats should actually be 1 full cup uncooked.

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Whether you serve these recipes on their own, no matter if you make this in advance for meal prep or eat them freshly cooked, I’m sure they’ll make an awesome addition to your healthy diet. Snap a picture and share it with me by tagging @littlewarriorfitness or using #littlewarriorfitness I’d love to see your creations!

5 Reasons Why Aminos Are Awesome

I’m kind of obsessed with Intra Flight! I started using BPN a few years ago and haven’t looked back. If you’re a lady lifter or super active then check out the 5 awesome benefits of amino supplementation.

1. Arginine
This is responsible for increasing blood flow. Why is that so important? When you work out your muscles fill with blood (aka the pump) to help them recover and grow. More blood flow = more muscle building, more muscle built = more calories burned. That always makes everyone happy!

2. Beta-Alanine
This helps prevent fatigue so that you can power through your workout. Beta-Alanine may cause a tingling sensation on your skin. This is normal. With continued use, the intensity of the sensation will decrease or disappear.

3. Energy Boost
Green tea extract and green coffee extract offer an energy boost similar to a cup of coffee (100mg of caffeine per 2 scoops). Being that it is in powder form, you can decide to increase or decrease the dosage to suit your energy needs. I tend to use 2 scoops as a “preworkout” to give me a little boost.

4. BCAAS
Optimum Nutrition includes the three main branch chain aminos acids; Leucine, isoleucine, and valine. Because BCAAS can be used as an alternate energy source, it is great for training fasted.

5. Fantastic Flavors
It’s kinda sad how many flavors I’ve tried! When aminos are in pill form I forget/ don’t want to take them. But when they are in the form of a tasty treat I never forget.

If you’re looking for a supplement to enhance your workout, help you recover, and satisfy your taste buds then I highly recommend you try BPN. If you’d like more informational guidance on supplementation then send me a message!