Thursday, September 12, 2013

Tone Your Triceps with the Tricep-Punch Combo

I’m down to a week for my next black belt test; wow.  There really is no way to cram years of training into a week of prep so all I can do now is walk through (mentally and physically) my material as much as possible and then trust in myself.  So, I have a whole week to combat any jitters that pop up with a mental pep talk of: “come on, I can do this!  I’ve got this!  I will get through it and I will do great!” etc. But to be honest, once you have the training and the practice, it’s your confidence and faith in yourself that is one of the biggest determining factors for how you will perform.

Today is a lovely dare-I-say (almost) Fall weather day.  I’m sitting here enjoying a bowl of freshly cut peaches, kiwi, and purple grapes (so sweet and satisfying who could need candy!) with a spaghetti squash in the oven to eat with my fresh picked tomato, zucchini, and pepper meat sauce.  Yum, yum, yum!  It’s an ultra healthy food day that makes me really appreciate the warm weather and the delicious foods we can grow.    I have a small garden in the back and although it’s my first year with it, and I definitely could have done a better job, there is still something so special and rewarding about going out to pick my own fruits and vegetables (especially with my son).
If you haven’t jumped into gardening, there is still time to jump in and try it out.  Broccoli and kale are two super green foods that love the cooler Fall weather.  Although we are past the prime time to plant, head to your local nursery to find matured vegetables you can still plant and harvest.  Plus, they can fill you in on what you need to do to help them thrive.  Later this Fall I will write up some of my favorite broccoli and kale recipes so we can all savor the bounty of our efforts together!  Live here in Kansas City?  I love going in to Soil Service Nursery Center on 71st and Troost; I always find them to be knowledgeable, helpful, and with quality plants.
This week we are going to focus on the arms with the:

Tricep-Punch Combo
Note:  You will want to use a hand weight to kick up the volume on this exercise.   Don’t have a hand weight?  Grab a can of soup, a bottle of water, or any other weighted item you can hold onto. 
Start in a mini lunge position with your left foot in front.  Pull your belly in, open and lift your chest, and relax your shoulders.  In addition, activate your thigh muscles and feel as though everything is pulling into your middle.  Hold the weight in your right hand and bring your hand up to your armpit (consider this your starting position).  From here, extend your hand out behind you, lifting up until your feel your tricep muscle activate; reset to your starting position.  Now punch out in front of you, pressing out with your tricep and pulling back in with your bicep.  This is one repetition.  Do 10-20 reps on each side for 2-3 rounds.
Have a great week and good luck with the veggies!

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