1. Dumbbell Romanian deadlift: This deadlift variety is sure to please the hamstrings (or punish them). Standing with feet hip-width apart, toes facing forward, and dumbbells at your side, shift the hips back and slightly bend the knees as you lower the dumbbells toward the floor (keep them angled on the outside of your legs). Maintain a neutral spine while lowering the weight just until you feel a good stretch in the hamstrings. Come back up to standing, making sure to contract those glutes and hamstrings on the way up. That’s one!
2. Dumbbell single-leg Romanian deadlift:This one is tougher than it looks, but worth the effort. Starting with feet hip-width apart and dumbbells at your side, place your weight on one foot, and slightly bend at the knee. Lean forward, lifting the opposite foot straight back. As you come forward, move the dumbbells from your side directly over your planted foot. Return to standing position by lowering your back leg as you come up.The dumbbells should return to the sides of your thighs.
3. Dumbbell hang clean and press:Don’t take this one to the Laundromat! Get down in squat position and track a dumbbell on each side outside of your ankles with palms facing your feet. With vertical shins and a neutral spine, move upward to a standing position while pulling the dumbbells up. Next, forcefully drive the dumbbells up toward the shoulders using the hips and legs. As you come in for the catch, slightly squat to bring the weight to your shoulders with a neutral grip (palms facing the body). Explode the weight off your shoulders overhead. Lower the weight back down.
4. Dumbbell high pull: Time to get up on those toes! Assume an athletic stance with feet shoulder-width art and knees slightly bent. Place the weight straight out in front of your knees with palms facing in, maintaining a neutral spine with the chest up. Keeping the arms straight, explode upward, fully extending the hips, knees, and ankles while shrugging the shoulders up. Next, pull the dumbbells up toward the top of your chest close to your body, keeping the elbows slightly higher than the wrists.
5. Single-arm dumbbell snatch:Minds out of the gutter, people! In a wide-squat stance, hold the dumbbell in your right hand in front of the knees. Drive the weight up, keeping it close to the body, and thrust it up with your hips. When the weight reaches chest height, fully extend the legs. Then squat back down so your body is underneath the weight. Drive the weight up overhead into full lockout position. This should be one quick movement. Think explosively!
6. Russian dumbbell swing:The playground’s got nothing on these. Stand with feet shoulder-width apart, holding a dumbbell in both hands out in front of you. Hike the dumbbell back between your legs, then thrust your hips forward to move the dumbbell up and out to about shoulder height. Though it is called a swing, this exercises is all on the hips and glutes.
Legs and Glutes
7. Dumbbell front squat:Take some pressure off that back. Start this one with feet hip-width apart, holding dumbbells on your shoulders with a neutral grip and elbows up. Next, hinge back, keeping the back straight like you’re sitting on an imaginary bench (come on, work with us here!). Lower the body until your thighs are at least parallel to the floor (or deeper, without losing a tight back). Complete the move by driving through the hips as you come back up to standing position.
8. Dumbbell pistol squat:This exercise isn’t for the faint of heart (so beginners, try it sans dumbbells first). Stand with feet hip-width apart holding a dumbbell sideways in both hands. Extend the left leg out in front of you and squat down on the right leg, moving the dumbbell straight out. Go all the way down (and we mean all the way down!) until your butt touches your ankle. Return to start position and repeat for reps on both sides.
9. Dumbbell Bulgarian split squat:Squat so much you nearly split your pants.Hold a dumbbell in each hand. Prop your left foot onto a bench and plant your right foot on the floor into a wide split stance. Lunge straight down, keeping your front leg linear and your spine rigid. Come down until your knee hovers above the floor, and then push back up to starting position and repeat for reps on both sides.
10. Dumbbell side lunge:Feeling a little sideways? Standing with feet shoulder-width apart and a pair of dumbbells at your side, take a big step to the side with your left foot, pushing your hips back and lowering your body into a deep lunge position. As you come down, move the dumbbells straight down to the floor so that your chest comes over your left knee. Return to starting position and repeat for reps on both sides.
11. Dumbbell step up/reverse lunge combo:Put a little pep in your step up.Stand 6 inches from a bench with a dumbbell in each hand. Place your entire left foot onto the bench as you step up.Drive through the heel on the elevated leg, bringing the right leg up to hip height. Lower back down to start position, and step back with your left foot into a deep lunge. (Be sure to track your right knee over your ankle at a 90-degree angle.) Repeat for reps on both sides.
12. Dumbbell 45-degree hyperextension: The motto here: Relax the back, recruit the glutes. From starting position, lean over with hips flexed as far as they will go. Grab a dumbbell and position it under your chin so it looks like a bowtie. Relax all of the back muscles and pull up with the glutes. Come up to slightly hyperextension and return to start position.
Chest and Back
13. Dumbbell floor press:Who said presses need a bench?Lie on your back with feet flat on the floor and a dumbbell in each hand. Position the dumbbells at your shoulders with elbows rested on the floor. Push straight up bringing the dumbbells directly overhead. Return to starting position.
14. Alternating dumbbell bench press:A challenging twist on the classic, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells on the outside of your shoulders and alternately press the right dumbbell up overhead and back down, then the left. This exercise also forces you to engage the core for stability — bonus!
15. Dumbbell pull over: Expand your wings by working the serratus muscles. Get in a tabletop position with shoulders planted on a bench and feet on the floor. Next, hold a dumbbell by one end with both hands straight overhead, engaging the glutes and back muscles. Lower the weight in an arch behind your head until you feel a good stretch. Bring the dumbbell back to starting position.
16. Prone trap dumbbell raise: Guaranteed to unleash the beast,stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so your body is positioned just above parallel, holding dumbbells in both hands, with palm facing in. Raise the dumbbells straight out up to shoulder height and lower back down to starting position. Repeat for reps on both sides.
17. Dumbbell chest supported row:Ready to dive on in? Lie face down on an incline benchsupporting your weight on your toes. Holding a pair of dumbbells straight down in front of you so they are parallel to the floor, pull the weight up toward your chest, getting a nice squeeze in your upper back muscles. Lower the weight back down and continue the stroke.
Shoulder and Arms
18. Bent over dumbbell flys:Don’t swat these away.Stand with feet shoulder-width apart and knees slightly bent. Bend forward at the hips so the torso is at parallel to the ground, holding a pair of dumbbells straight down with palms facing in. Next, with elbows slightly bent, raise the dumbbells out the side so that the elbows extend above the shoulders. Return to starting position.
19. Dumbbell upright row:These will lead you back to shore. Stand with feet shoulder-width apart and place a pair of dumbbells straight down in front of you. With palms facing your body, pull the weight straight up the front of your body to the top of your chest, keeping the elbows slightly above the shoulders.
20. Dumbbell shoulder-to-shoulder press:Ready for this tricky move?Hold a dumbbell flat in your right hand, resting it on the top of your shoulder. Next, grasp the top of the dumbbell with your left hand and press it straight up overhead, bringing it down to your left shoulder. Repeat back and forth for reps with quick motions (or until you taste the rainbow).
21. Prone rear delt raise:Delta, delta, we can help ya!Lie face down on an incline bench supporting your weight on your toes. Stick a pair of dumbbells straight out in front of you with palms facing in. Raise the dumbbells out the side and back, bending your arms slightly as they come up.
22. Incline lateral raise: Sit side-saddled on an incline bench with your left side resting on the bench. With a dumbbell in your right hand down at your right side, raise it straight up overhead above shoulder height. Return to starting position and repeat for reps on both sides (cake).
23. Dumbbell spider curls:An exercise good enough for Peter Parker will certainly put a little bulge in those biceps. Lie face down on an incline bench supporting your weight on your toes. Hold a pair of dumbbells straight out in front of you with palms facing out. Curl the weight up to full contraction without rocking back and forth. (Isolation, baby!) Return the weight to starting position. Want to change it up a bit? Alternate left and right for single-arm spider curls.
24. Dumbbell incline biceps curls:Get an extra squeeze in. Sitting on a 45-degree angled incline bench with a dumbbell at each side (palms facing your thighs), curl both dumbbells up at the same time to full contraction. Avoid swinging the weight up for momentum (definitely not as easy as it sounds!).
25. Dumbbell skull crushers: The exercise name says it all, so be sure to follow closely: Lie face up on a bench with feet planted on the floor and your back pressed down. With a dumbbell in each hand, raise the arms straight up (palms facing each other). Then, bending only at the elbows, lower the weight down to your ears, finishing in 90-degree angle. Return to starting position.
26. Renegade rows:James Dean probably did these in his sleep. Assume the push-up position with feet about shoulder-width apart and dumbbells placed in each hand, positioned below the chest. Next, pull the right dumbbell toward the oblique muscles, keeping it close to the torso. Lower the dumbbell back down and repeat on your left side. Continue for reps on each side in an alternating fashion.
27. Dumbbell Russian twist: This is no vodka spritzer recipe. Sit on a gym mat with a dumbbell in each hand. Holding the dumbbells out in front of you, bring them down to your right side, only moving your arms. (Twisting at the spine is a big no-no!) Bring them all the way to the left, keeping your spine rigid. Repeat for reps.
28. Dumbbell windmills: Ready to feel the air up there? Stand with feet slightly wider than your shoulders and press a dumbbell overhead on your right side. Rotate the feet to the left side a bit. Now, lean the torso forward while holding the weight straight overhead until your bottom hand touches the floor. Concentrate your gaze on the weight to stay balanced. Return to start position and repeat for reps.
29. Dumbbell wood chop: Paul Bunyan knew a thing or two about these.Stand with feet shoulder-width apart and a dumbbell out in front of you. Squat down, rotating right to bring the dumbbell down to your right foot. Bring the dumbbell back up, keeping you arms out in front of you. Rotate into left lunge with your arms going overhead to the left side. Repeat for reps.
30. Dumbbell overhead side bend:Get a good stretch in. Hold a dumbbell overhead with both hands. Without twisting your upper body, bend toward your right side until you feel a good stretch on your left side. Return to start position and repeat for reps on both sides (and consider yourself spent!).
When you get done ripping off the good parts of the celery from the base of it, you can set the left over celery butt in a bowl of water…
…and it totally grows back.
I hate celery but I feel that this is something everyone should know.
Also it reminds me of Minecraft…
Does this mean I’ll only ever need to buy one celery? Not that I even like celery.. but I mean it’s hard to pass up an opportunity like this, it’s a life-time supply!
Anonymous asked: food journal for the day/yesterday/ any day you want, lol ? :)
Hmm I’ll go with today cause I can’t remember what I ate yesterday haha. Today I was going to make Van’s waffles with peanut butter on em for brunch but I was getting really angry that I couldn’t find the toaster so I just ended up having brown sugar pop tarts and I made a smoothie with frozen strawberries, almond milk, fresh spinach, and dark chocolate peanut butter. For an early dinner I had A veggie sandwich with a vegetarian ‘chicken’ patty, bbq sauce, spinach, and tomato. Sadly no avocado. I had a trail mix kinda thing that was Peanuts, m&m type candies, and sunflower seeds. Was a small packet. I think that was the only snack kind of thing. Then after work I got 2 bean burritos , no cheese as always, and got guacamole in one of them. And my brother asked me to bring him home candy so I got a milky way. Thatssss it. Not really a great food day, I know. I really need to go grocery shopping.
Homemade Chai Tea
Even if it takes longer to make than it does to drink, a real chai tea is like having your soul awakened from the inside. Yes, I thought of that myself. Chai tea aids digestion, is full of antioxidants, and gives you a light caffeine boost, so it is a pretty swell option for the afternoon slump (not that you get those when you eat right… but any excuse to stop for tea!)
In a big teapot, preferably in a charming pastel colour, brew for several minutes:
- 3 teaspoons of black tea
- 1 crushed cinnamon stick
- 1/2 a Vanilla bean, chopped
- 2 slices of ginger
- 1/2 a teaspoon of whole cloves
- 1/2 teaspoon of cardamon pods
- a couple twists of cracked black pepper (No really, it helps bring out the sweetness of the spices)
- Half a grated green apple
Serve with warmed milk of your choice (I find non-dairy milks like soy or almond work better), and stir in some organic honey to taste. Sprinkle the top with cinnamon for added class and flavour.
I know it takes time, but some of the best things in life just do. Just trust me on this one!
people who dont like peanut butter obviously hav some weird mental issues!!!!! weirdos
It’s perfectly normal for some people to not like peanut butter without having mental issues. My younger cousin hates peanut butter but he is very much free of mental issues and currently entering his senior year of high school with a 4.0 GPA.
holler i hate peanuts/peanut butter
but why are people taking this srsly like r u srs it a joke I love peanut butter tho it’s gr8
Anonymous asked: it makes me sad you barely update now :(
Aw this makes me sad to read :( I know I’m not on as much anymore and my queue is out and I’m barely on to add much to it. I used to be on my laptop literally from the moment I woke up until 3-4am so I’m happy to honestly not even want to be on my laptop anymore. I’m not sure if it’s a phase of not being on but I would like to be on enough to keep things flowing. I’ve also just been keeping myself more busy but I am home a lot doing nothing besides hanging out in my bed hah. Idunno. Sometimes I debate deleting my blog altogether and just keeping my personal one but I don’t have the heart to do it, I love you all too much and I know I’d miss it.
I’ll try to be on a bit more! At least a few times a week. I really normally only come on when my messages start to add up a bit cause I don’t get many. **If you guys want to stay updated with me regularly, I’m really active on twitter and my links on my page**
I hate magazines so badly
This is ridiculous
dreamingoflovely asked: How do you make your oatmeal? Sorry if you have already answered something like this I tried looking through the archive but couldn't see anything xx :)
Hm I don’t think I’ve answered it! I talked about oatmeal in that video I posted but I forgotten what I’ve said haha. I’ve never liked fully cooked oatmeal, I’m quite picky with it so I make it the same way that you make the quick-packets. I boil some water and while I wait for that, I add one packet of sugar in the raw to a bowl with however much oatmeal I want, then I pour however much water I want in, add some blue agave syrup, usually add banana slices, and then I add a tiny bit of almond milk (:
Anonymous asked: Can you share your intake for the day, and also, what did you do today :)
Oh my gosh I answered this and accidentally exited :( I haven’t been on too much and wasn’t at all yesterday so I will tell you about my day today! Yesterday when you asked, I forgot what I ate but I went on a short 3 mile hike with my best friend.
Today for eats, I had a strawberry banana smoothie for breakfast (frozen berries, fresh banana, probiotics powder, and strawberry banana orange juice). Then went ice skating and got a nice big swollen bruise on my knee. For lunch, went to a vegetarian/vegan place called “Oasis Vegetarian Cafe” (It’s in Riverside, CA for all my fellow southern Californians) and had a club sandwich and a mango smoothie. The sandwich was veggie ham and some other veggie meat, lettuce, tomato, avocado, mustard, and I think that’s it. Then went back to my house and thought ‘hm waht tew dew’ and went on youtube and then watched 2 episodes of Here Comes Honey Boo Boo (for the first time, it’s hilarious), then went in the backyard and lied on the hammock and star gazed as usual, then began dating the guy I did all of these things with. Then I got on my laptop and ate a clif and a luna bar and I might go eat something, probably a bowl of cereal, soon because I’ve missed dinner. I’m not too hungry but I know I will be if I stay up a bit late.
So yeah that was mah day! I hope you all had and/or will have a good day! (: