Gym Rat Report: All About Biceps

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February's Gym Rat Report is all about your biceps. As a more focused workout on one area, mix this in with cardio for a good overall workout.

1. Bosu Push Ups (1 set, 15 reps/set): Using the bosu (looks like a yoga ball cut in half), get in a plank position with you hands on the bosu. Perform a typical push up and return to starting position. Repeat. You will feel wobbly for sure.
2. Mountain Climbers (1 set, 60 sec/set): Using a bench, rest your forearms on the bench with your feet extended behind you. Bring one knee towards the bench and return to start. Then repeat with your opposite knee. Continue for 1 minute.
3. DB Bicep Curl with Squats (4 sets, 15 reps/set, 12 lbs): Holding one dumbbell in each hand, stand with feet shoulder width apart. As you drop into a squat, bring both dumbbells upwards into a curl. Return to standing and lower dumbbells. Repeat.
4. DB Bicep Step Up (4 sets, 15 reps/set, 10 lbs): Holding a dumbbell in each hand, step up onto a aerobics board or box in front of you. Pause and step back off the box. Repeat on the other leg. That is one rep.
5. Sprints (1 set, 60 sec/set): Using the treadmill or open space, sprint for one minute to get your heart rate up.
6. Lateral Slides (2 sets, 60 sec/set): Many gyms have a lateral slide apparatus you can use. Removing your sneakers, you can essentially speed skate from left to right. If you don't have the slide apparatus, jump from left to right for 1 minute. Repeat.
7. Reverse Crunch (1 set, 40 reps/set): Laying on your back, bring your legs towards your upper body. Return to rest and repeat.
8. Plank (1 set, 60 sec/set): With your arms extended and toes planted, hold for 60 seconds.
9. Cable Bicep Curl (4 sets, 15 reps/set 10 lbs): Using a traditional cable machine, Stand with feet shoulder width apart and knees bent. Hold the cable at your side with arms extended. Pull upward till elbow is bent and cable is at your shoulder. Hold and bring back to rest. Repeat on both sides for one complete set.
10. Bicycles (1 set, 60 sec/set): Lay on your back and bring your knees to a 90 degree position. With your hands behind your head, bring your left elbow and right knee towards each other then rotate to your right elbow and left knee. This is one rep. Repeat for 1 minute.
11. Basic Crunch (1 set, 40 reps/set): Laying on your back, bring your upper body towards your legs. Return to rest and repeat.
12. Full Body Stretch: Stretch out for 10 minutes, especially focus on your arms.

What's in my Bag? Aspen Edition

What's in my Bag? Aspen Edition by preppy-lizzy featuring a down vest

White top / Athleta top / Denim shirt / Uniqlo down vest / ASOS Maternity Top In Premium Soft Jersey And Breton Stripe / Jeans / BumpStart Short Sleeve V-neck Maternity T Shirt (2 Pack) / Lyssé Leggings black pants / Sperry top-sider shoes / Nike shoes / H M infinity scarf / The North Face pom beanie / Dare 2b Girl's Posey Top Waterproof Ski Jacket / Snow Goggles / Kindle Paperwhite

Aspen is upon us and I was busy this past week getting all ready. Since I can't ski and Colorado is currently experiencing a heat wave, my activities will be limited while my family is out on the slopes so I am making sure to pack a variety of things to entertain myself. I'm looking forward to swimming in the heated pool, taking walks around town, getting a sightseeing pass to go take photos of the mountain with my camera, catch up on blogging, reading on my kindle and knitting baby blocks for my little girl. I am making blocks that will spell out her name, so this is a perfect opportunity to make some headway. Follow me on Instagram to catch all my snaps from my time in Aspen!

Ski Trip Tips & Tricks

Ski Tips & Tricks by preppy-lizzy featuring vintage wall art

We are hitting the slopes of Aspen this week and with any good ski trip, being prepared is key. Skiing is a great sport but it comes with its own risks that it pays to be prepared for. I am so bummed out that I don't get to ski this year but the risk of hurting our little lady is just not worth it.

I have been skiing since I was about three years old and since that time have helped a lot of my friends learn to ski. I also have seen what happens when you try to progress too quickly. Here are some of my favorite tips for beginning skiers.

1. Don't ski above your level. Don't just go up to the top. It's not only about your safety here but about those around you. An inexperienced skier going to the top of the mountain puts everyone ahead of them on the trail at risk. So many skiing accidents come out of inexperienced skiers taking out other skiers on their trail of destruction down the mountain. Be respectful of those around you and only ski on trails you are capable of.

2. Always wear a helmet. Helmets not only protect you from hitting your head on minor falls, but protect you and your head from accidents and collisions with other skiers. Almost everyone wears them now, but it wasn't so common when I was a kid. You can even rent helmets when renting skis if you don't have your own gear.

3. Ski only at speed you can control yourself. Don't ski to quickly. Learn to make your turns well and control your speed. A good lesson to live by is to only ski at speeds where you are still in control.

4. Learn to stop before leaving the bunny hill. I had a friend who was a decent skier. She had control going down the hill and decent form but could not stop. Like the kid in D2 who couldn't perform a hockey stop, she would yard sale at the end of every trip. Stopping is key skill to be learned on the bunny slope.

5. Wait on the poles. Probably the hardest thing to tell an adult learning how to ski, but poles are more of a hinderance when learning than a help. Our reaction is to rely on them to stop and often they get tangled in your legs when skiing, causing more falls and accidents. Instead, learning to ski without poles teaches you to focus on your balance and shifting your weight to turn rather than try to have the poles do it for you.

Gym Rat Report: Beautiful Back and Strong Shoulders

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January's Gym Rat Report is all about your back and shoulders.

1. Power Squat with Medicine Ball (8 lbs, 1 set, 60 sec/set): Hold out a medicine ball straight out with arms extended. With legs shoulder width apart, drop into a squatting position and hold for 60 seconds.
2. Up/Down Plank (1 set, 15 reps/set): Start in a standard plank position with arms extended and shoulder width apart and toes planted. Drop down to our forearms, one arm at a time, and then return to arms extended. Repeat.
3. Punch Plank (1 set, 60 seconds): Set yourself in the standard plank position with arms extended and shoulder width apart and toes planted. Extend one arm out in front of you like a punch
4. Seated Cable Row (3 sets, 15 reps/set, 15 lbs): Using a seated bench cable machine (or a medicine ball if only a standard cable machine is available). Set to 15 lbs. Starting with your arm extended, pull the cable towards your chest until your elbow is at 90 degrees. Hold for 2 seconds and return to extended position. Repeat 3 sets on each arm.
5. Assisted Pull Up (3 sets, 15 reps/set, 72 lbs): Use the assisted pull up machine if available. If not reduce to one set. Starting with arms extended, pull up till chin is above the bar. Return to resting position and repeat.
6. Jackknife (1 set, 40 reps/set): Laying down on a mat, raise both arms and legs simultaneously towards one another. Hold for 2 seconds and return to resting position. Repeat.
7. Bicycles (1 set, 60 sec/set): Lay on your back and bring your knees to a 90 degree position. With your hands behind your head, bring your left elbow and right knee towards each other then rotate to your right elbow and left knee. This is one rep. Repeat.
8. Cable Press (3 sets, 15 reps/set, 10 lbs): Using a traditional cable machine, Stand with one foot in front of the other and knees bent. Hold the cable at shoulder height with arm bent. Push to extend arm outwards. Hold and bring back to rest. Repeat on both sides for one complete set.
9. Dumbbell Lateral (3 sets, 15 reps/set, 8 lbs): Hold an 8 lb. dumbbell in each arm. With feet shoulder width apart, and arms extended at your sides, lift both arms to a T position and return to rest.  Repeat.
10. Bunny Hops (1 set, 60 sec/set): Standing with feet together, hop to your left about 1-2 feet and ten back to your right. Continuously repeat.
11. Double Crunch (1 set, 40 reps/set): Laying on your back, bring your knees and upper body towards each other. Return to rest and repeat.
12. Full Body Stretch: Stretch out for 10 minutes, especially your back and shoulders.

Gym Rat Report: Strong Chest and Tri's

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Gym Rat Report is back this month with a great workout for your chest and triceps. Make those halter dresses look divine with just a few easy steps.

1. Bench Pushups (4 sets, 15 reps/set): Use a bench to do an elevated pushup. Hands flat on bench. Repeat.
2. Dips (4 sets, 25 reps/set): Using the same bench, use your arms to hold yourself in a seated position off the bench. Drop your butt down and bend your arms. Extend your arms to bring you back to a seated position. Repeat.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Barbell Chest Press (4 sets, 15 reps/set, 65 lbs): Lay back on the bench. Using a spotter, hold the barbell out with extended arms over your body. Bend your arms and drop barbell towards your chest. Push upwards, straightening your arms. Repeat. This focuses on your chest.
5. Barbell Skull Crusher (4 sets, 15 reps/set, 30 lbs): Lay back on the bench. Using a spotter, hold the barbell out with extended arms over your body. Bend your arms and drop barbell towards your skull. Push upwards, straightening your arms. Repeat. This focuses on your triceps.
6. Spiders (4 sets, 30 reps/set): Using the bench, rest your forearms on the bench with your legs behind you in a plank position. Bring your left knee up towards the bench and back to your starting position. Repeat on the opposite leg. Repeat 30x on each leg.
7. Dumbbell Tricep Overhead (4 sets, 15 reps/set, 25 lbs): Hold a single dumbbell over your head with both your hands. Bend your elbows, lowering the dumbbell behind your head. Extend your arms to bring the dumbbell back over your head. Repeat.
8. Dumbbell Chest Fly (4 sets, 15 reps/set, 15 lbs): Hold one 15lb dumbbell in each hand. Laying on your back on the bench, hold the dumbells straight above your chest. Open your arms up outward, bringing each dumbbell towards the floor. Lift the dumbbells back to your starting position. Repeat.
9. Basic Crunch (4 sets, 40 reps/set): Laying on the floor. Crunch your upper body towards the ceiling til you feel engagement in your core, hold for a second and return to your starting position. Repeat.
10. Rope Pulldown (4 sets, 15 reps/set, 45lbs) Using the weight machine, set to 45 lbs and grab the rope attachment. Facing away from the weights, extend the rope over your head. Step forward with knees bent and one leg in front of the other.  Pull away from the machine and return to starting position. Repeat.
11. Cable Fly (4 sets, 15 reps/set, 15 lbs): Set the cables to 15 lbs for each side. Hold one cable in each hand. Step forward with knees bent and one leg in front of the other. Pull your arms towards each other at the center while remaining extended. Return to open starting position. Repeat.
12. Full Body Stretch (30 seconds): Stretch it out, you deserve it. Stretch your arms, chest, and back.

Gym Rat Report: Stunning Shoulders #2

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Gym Rat Report is back with a combined workout today. Not only the second Stunning Shoulders workout in the series, but also the second Legs, Legs, Legs workout. Enjoy!

Stunning Shoulders #2 & Legs, Legs, Legs #2 Workout
1. Yoga Pushup (4 sets, 20 reps/set): Stand with feet hip width apart. Place hands on floor shoulder width apart. Your body should be in a jackknife position. Walk your hands out until you are in a plank position. Perform one pushup. Walk hands back in towards feet. Repeat.
2. Hyper Extension (4 sets, 20 reps/set, 20 lbs): Stand with feet hip width apart and bend at waist. With a flat back, hold a 20 lb. bar across your shoulders. Move to standing position. Repeat. You can also do this without the weight.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Dumbbell Row (4 sets, 20 reps/set, 20 lbs): Using a bench or box, Place one hand on the box with both feet behind you in a modified plank position. Engage your core by raising on your toes. With your free arm, holding a 20 lb. dumbbell, pull from a straight arm to a 90 degree bend. Repeat.
5. Dumbbell Deadlift (4 sets, 60 sec/set, 20 lbs): With a 20 lb dumbbell in each hand, stand with feet hip width apart. Keeping your arms straight, bend at the waist keeping your back straight until you are in a 90 degree position. Return to standing. Repeat.
6. Reverse Crunch (4 sets, 40 reps/set): Laying on your back on a bench, bring knees to a table top position. Holding the bench to keep yourself steady, thrust legs out to a straight position. Return to table top and repeat.
7. Pull Ups (4 sets, 20 reps/set, 90 lbs): Using the assisted pull up machine, add 90 lbs. If you do not have this available, go the old fashioned way. With arms slightly wider than shoulder width, pull up til eye level with the bar and repeat.
8. Cable Row (4 sets, 15 reps/set, 17 lbs): Use the cable machine for this exercise. Moving cable bars to 90 degree position, add weight. With feet shoulder width apart and with one foot slightly in front of the other, Pull cable til arm moves to 90 degree position. Return and repeat.
9. Cable Pull Down (4 sets, 15 reps/set, 17 lbs): Moving cable bars to 180 degree position. Sit on balance bar or kneel on padded mat. Pull downward til in arm is in a 90 degree position. Return and repeat.
11. Climbers (4 sets, 60 reps/set): Using a bench, place forearms on bench and stand in a plank position. Bring one knee towards the bench, return to plank and repeat with other leg. Continually repeat on opposite legs for 60 seconds.
12. Dumbbell Pull Over (4 sets, 15 reps/set, 20 lbs): Laying on a bench, hold a 20 lb dumbbell with both hands. Lift over your head and lower to a 180 degree position behind your head. Lift back to 90 degrees above head and repeat.
13. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.

Gym Rat Report: Beautiful Back

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Gym Rat Report is back with a beautiful back workout. I love my back and have been able to take an inch off it in the last few weeks. Here is your back focused mantra:

Beautiful Back Workout
1. Yoga Pushup (4 sets, 20 reps/set): Stand with feet hip width apart. Place hands on floor shoulder width apart. Your body should be in a jackknife position. Walk your hands out until you are in a plank position. Perform one pushup. Walk hands back in towards feet. Repeat.
2. Hyper Extension (4 sets, 20 reps/set, 20 lbs): Stand with feet hip width apart and bend at waist. With a flat back, hold a 20 lb. bar across your shoulders. Move to standing position. Repeat. You can also do this without the weight.
3. Plank (4 sets, 60 sec/set): Arms shoulder width apart, place hands on the ground and flatten your back til your body is in straight position (like the top of a pushup). Hold for 60 seconds. Repeat.
4. Dumbbell Row (4 sets, 20 reps/set, 20 lbs): Using a bench or box, Place one hand on the box with both feet behind you in a modified plank position. Engage your core by raising on your toes. With your free arm, holding a 20 lb. dumbbell, pull from a straight arm to a 90 degree bend. Repeat.
5. Dumbbell Deadlift (4 sets, 60 sec/set, 20 lbs): With a 20 lb dumbbell in each hand, stand with feet hip width apart. Keeping your arms straight, bend at the waist keeping your back straight until you are in a 90 degree position. Return to standing. Repeat.
6. Reverse Crunch (4 sets, 40 reps/set): Laying on your back on a bench, bring knees to a table top position. Holding the bench to keep yourself steady, thrust legs out to a straight position. Return to table top and repeat.
7. Pull Ups (4 sets, 20 reps/set, 90 lbs): Using the assisted pull up machine, add 90 lbs. If you do not have this available, go the old fashioned way. With arms slightly wider than shoulder width, pull up til eye level with the bar and repeat.
8. Cable Row (4 sets, 15 reps/set, 17 lbs): Use the cable machine for this exercise. Moving cable bars to 90 degree position, add weight. With feet shoulder width apart and with one foot slightly in front of the other, Pull cable til arm moves to 90 degree position. Return and repeat.
9. Cable Pull Down (4 sets, 15 reps/set, 17 lbs): Moving cable bars to 180 degree position. Sit on balance bar or kneel on padded mat. Pull downward til in arm is in a 90 degree position. Return and repeat.
11. Climbers (4 sets, 60 reps/set): Using a bench, place forearms on bench and stand in a plank position. Bring one knee towards the bench, return to plank and repeat with other leg. Continually repeat on opposite legs for 60 seconds.
12. Dumbbell Pull Over (4 sets, 15 reps/set, 20 lbs): Laying on a bench, hold a 20 lb dumbbell with both hands. Lift over your head and lower to a 180 degree position behind your head. Lift back to 90 degrees above head and repeat.
13. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.

Gym Rat Report: Legs Legs Legs!

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Gym Rat Report is back with a leg workout to get your gams in shape. Toning up your legs is not only a great boost of confidence but great for your strength and agility. I've been focusing a lot of legs lately as I rehab my knee.

Leg Workout
1. Power Squat with Ball (4 sets, 20 reps/set, 15-20 lbs): Stand with feet hip width apart. Holding a 15-20 pound medicine ball close to your core, go into a deep squat. Hold for 1-2 seconds and then return to standing position, while lifting medicine ball over head. Repeat.
2. Step ups (4 sets, 20 reps/set): Use a box 12-18 inches tall. Place one foot firmly on top of box. Using arms as levers, step up to the box and back down with the same foot. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
3. Knee ups (4 sets, 20 reps/set): Using same box as you did for Step Ups, repeat the same motion, but instead of bringing food to the box, lift leg into a knee up position and then return back down. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
4. Stationary Lunge (4 sets, 20 reps/set, 20 lbs): Start in a standing position, holding 20 lbs dumbbells in each hand. Step backwards and dip into a lunge. Return to standing position. Repeat 20x and then switch legs. 20 reps on each leg equals one set.
5. Walking Lunge(4 sets, 60 sec/set, 20 lbs) Stand holding 20 lb dumbbells in each hand with arms straight. Step forward and drop into deep lunge. Step forward back to standing position and repeat. Continue for 60 seconds. Rest and then repeat.
6. Front Squat (4 sets, 20 reps/set, 30 lbs): Hold a 30 lb bar in front of your shoulders with feet hip width apart, abs tight and arms parallel to the floor. Squat back, keeping heels on the ground and lifting toes. Return to standing and repeat.
7. Deadlift (4 sets, 20 reps/set, 30 lbs): Using a 30 lb weight bar, keep knees slightly bent and hip width apart. Keeping your back straight, move to a standing position while keeping arms straight. Bend back down keeping back straight and repeat.
8. Bridge (4 sets, 60 sec/set, 30 lbs): Laying on your back with your knees bent, rest a 30 lb plate on your core. Lift hips off the ground until straight. Hold for 1-2 seconds, drop back to the ground and repeat. Continue for 60 seconds.
9. Side Lunge (4 sets, 20 reps/set, 30 lbs): Start standing with feet hip width apart holding 30 lb dumbbells in each hand. Step to the side and drop into a lunge. Keep the opposite leg straight as you bend the one leg. Hold dumbbells in front of you so that they are between your legs on each lunge.
10. Hex Squat (4 sets, 20 reps/set, 40 lbs): Find the hex squat bar. It is 6 sided bar with raised handles. Add 40 lbs to the bar and stand in the center of the hex. Holding handles go into a squat position and then lift to standing position keeping arms straight. Repeat.
11. Leg Curl (4 sets, 20 reps/set, 40 lbs): Find the leg curl machine that you lay down on your stomach. Put 40 lbs on the machine. Laying down curl your legs by bringing your feet towards your butt. Release and repeat.
12. Full Body Stretch (4 sets, 20 reps/set). Stretch it out, you deserve it. Stretch your hamstrings, quads, hip flexors, shoulders, and back.