My shoulders hurt.

After running the lake this afternoon, I headed over to the gym for a quick Back, Chest, and Shoulder workout that left my muscles shaking and completely burnt out.

Win!

Back

• Lat Pull Down: 3 sets of 12, 45 pounds
• Bent Over Row: 3 sets of 12, 15 pounds
• Back Extension: 3 sets of 15, bodyweight

Chest

• Push ups: 3 sets of 20
• Dumbbell Chest Fly: 3 sets of 12, 15 pounds

Shoulders

I held a dumbbell in the opposite hand with my arm almost parallel to the floor as I worked the opposing side for the first 4 sets

.

• Dumbbell Shoulder Press- 3x through, 10 pounds

1. Horizontal Grip, Right side- 6 reps
2. Horizontal Grip, Left side- 6 reps
3. Vertical Grip, Right side- 6 reps
4. Vertical Grip, Left side- 6 reps
5. Arnold Press, both sides-  10 reps

Complete each movement in a slow and controlled motion. Breath out as you contract and in as you release. Keep your form in check!

• Front Raise: 3 sets of 12, 7.5 pounds
• Lateral Raise: 3 sets of 12, 7.5 pounds

Screaming shoulders…I think so.

I came home and made myself a green protein smoothie with my new Ninja blender, which literally kicks ass.

In the mix

• 1 scoop chocolate Sunwarrior protein powder
• 1 tsp unsweetened cocoa powder
• 1/2 frozen banana
• 2 large handfuls of spinach
• 2 Tbsp rolled oats
• water and ice.

It’s been quite a while since I’ve done a “Thirsty Thursday” post, but since this weekend marks the start of summer, what better time to get festive!

Whether you are attending a BBQ or throwing your own, don’t be shy to prepare some lower calories drinks that tastes just as good, have less sugar and still do the trick

Here are some simple Memorial Day themed ideas.

You know I love my Vodka so I am being a bit biased, but Bacardi and Tequila would also work well.

• 1.5 oz Vodka
• 4 oz Sprite Zero
• 2 frozen strawberries, halved
• 5 frozen blueberries

• 1.5 oz Vodka
• 4 oz Diet Sierra Mist Cranberry Splash
• 5 Frozen Blackberries

• 1.5 oz Raspberry Vodka
• 4 oz Sprite Zero
• 5 Frozen Raspberries

• 1.5 oz Blueberry Vodka
• 4 oz Fresca
• 5 Frozen blueberries

You can also puree some fruit with your choice of alcohol, pouring it into an ice cube tray to make these mini popsicles, which would be a hit!

Add fresh lemon juice with water in place of soda, use Agave nectar or Stevia for added sweetness, and even freeze some red and blue berries into ice cubes for a festive flare in your water glass.

Refreshing drinks without added calories from syrups and sour mix is the perfect option for your guests, and for yourself. Show everyone that there is always a way to make things healthier, without losing flavor.