Monday, May 30, 2016

How to Increase Upper Body Strength

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Anyone who knows me well knows I work really hard at being fit and healthy. Recently I set a new goal -- I want to go to the Crossfit Games. I'm secretly crossing my fingers that a 35-40 age group will be added. Tailored training started last week and my first local competition is in July. I'll try and keep everyone up to speed, but don't forget to follow my adventures on Instagram .

While there are a number of movements on my 'needs improvement' list today, I'm talking about upper body strength. Although I might be decent at pull-ups, I struggle at high rep push-ups, chest to bar pull-ups, and toes to bar.

So when I'm not in the gym I'm focusing on increasing my strength using body weight movements at home. Yes, I'm putting in extra work at home. These movements are simple and anyone can do them. All you need is yourself, a pull-up bar and maybe a resistance band if you can't do a strict pull-up yet.


How to Increase Upper Body Strength 

Complete 100 total reps 3 times a week of the following movements:

+ pull-ups [switch up hand positions, use a resistant band if needed]
+ push-ups [drop to knees if needed]
+ toe to bar or knees to elbows [v-ups or hollow rocks]
+ burpees [just because I love them and they work the whole body]

Give yourself at least a month. Trust me you'll see your strength increased and will be knocking out 100 pull-ups or 200 push-ups in no time!


Another key to achieving fit goals is watching what you eat. I'm sorry, but you can't out exercise a bad diet. This is why I always keep healthy snacks in my gym bag, purse, etc. You never want to be caught hungry or off guard. I typically follow a zone/paleo lifestyle.

Life doesn't slow down just because you are tired or hungry. Recently, while at Walmart, I picked up a few boxes of the ZonePerfect® Nutrition Bar. It is not just a pick me up. ZonePerfect® is a straight up, all-in, get after it, lift me up. I might have found the perfect snack for my high energy lifestyle. Try Chocolate Chip Cookie Dough, Chocolate Peanut Butter or Fudge Graham!

A snack as awesome as you are!


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What fitness goals are you working on?


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6 comments:

  1. SUmmer is a great time to workout indoors where it's cool! :)

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    1. I couldn't agree more. During the summer I try to workout out in the morning or evening because it's much cooler.

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  2. What an awesome goal! For me my goal right now is just to get some sort of exercise in everyday.

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  3. Woah! Good job! Keep up the good work

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  4. Wow! You're awesome and an inspiration. I agree with Desirae, I have a goal where I try to exercise at least a few times a week. Does picking up toys nonstop count as cardio? haha I'm a fan of ZonePerfect bars too, Fudge Graham are my fav! #client

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