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Let’s chat about #bouldershoulders.
There are a few exercises that I’ve felt build the most mass in the shoulders:
1. The Snatch Grip Push Press
2. The Double Kettlebell Press
3. Dumbbell Lateral Raises
This video demonstrates the dumbbell lateral raise. I went on the heavier side (25lbs) and performed them to shoulder level. I’ll mix this exercise up between shoulder level (heavy) raises and full ROM raises (lighter).
When performing this exercise, I cue myself to recruit from the middle deltoid and try and keep my upper traps out of the movement. I also focus on maintaining retracted scapulae so that my shoulders don’t pop or crunch on the way down.
You can best add this exercise into your program as a superset to another pushing exercise (dumbbell bench press, kettlebell press, etc) or as an assistance exercise.
Dear Mom Diaries Pt 4,
How do I balance it all?
I wear so many hats at times I wonder how is it possible to balance it all? Maybe I can clone myself…or magically add more hours in the day …wait bad idea then the kids bedtime would be even later big no no. Mom, wife, friend, sister, cousin, nurse, chauffeur, maid, maintain the drop it low type flexibility (well only dropping 1 thing right now haha), etc. HOW IS THIS ALL POSSIBLE?
Still trying to figure that out, but here’s what I’ve tried.
Planners via an app – Sounds cool and super millennial but I just forget plus I have enough couponing apps.
Fancy planners – Sounds cool and I have tons but my purse is heavy enough as is with band aids, lip chap, gold fish, wipes, shea butter, etc and plus what about when I want to travel light with my fanny pack( yes they are coming back) .
Calendar (on phone) – works wonders for me, as soon as I hear of an appointment I add it to my phone down to the minute and to the point I need to start any pre-work for it (1 day timer, 8 hour timer,etc). With every associated task I put any big pre-work items on the calendar as well.
I have also noticed the cutback on social media or just tv in general helps. Sometimes it can be so overwhelming trying to balance it all that I just turn it all off and dwell in seeing the goodness others are doing via social media or Netflix overload (Criminal Minds) , these are both okay and necessary at times BUT there has to be a limit so it doesn’t take me too off balance too much.
I think I found what works for now but I have also accepted that at times I will be off balance and that is okay because frankly nothing about life is balanced so I’ll sit back and enjoy the ride.
Happy #TongueOutTuesday from adoptable Bubba!
Bubba is a super sweet dude! He’s about 2.5 years old. Bubba does best with calm doggies and also does well with children!
For more information on Bubba, please visit itsthepits.org.💙
A L F A F E M A L E
Is not an insult, baby girl.
She is pro-woman.
She cultivates a life that she enjoys.
She makes moves.
She doesn’t put herself down.
She calls people out.
She knows when to walk away.
She doesn’t compete for attention.
She creates her reality.
She invests in herself.
She doesn’t need a boyfriend, rather, she desires a partner.
She knows the life she lives may intimidate, but she lives it anyway.