Hi! It’s Jennifer from Brides Made Fit and I want to just tell you guys, remind you about our Brides Made Fit forum, it’s at www.bridesmadefit.com/form. I just want to remind you guys to sign up and check it out. We’re talking about a lot of great things on there regarding weddings and fitness and I have a few questions on there for you too. Tell me about your wedding. Tell me about some great ideas you have. Because in case you don’t know, I’m in the process of planning my own wedding. So I just want to make sure that I’m doing a good job. So, check it out, sign up to our form www.bridesmadefit.com/form. Now, onto the show.
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Hey what’s up! I’m Jennifer DiDonato and you’re watching Brides Made Fit podcast. This is episode number 16. Now before we get started, I want to tell you about something that I’m really excited about. It really makes my job and my producer’s job a lot easier. It’s to mogul, and what they do is they take our videos and they distribute them to all of the other websites we want to put our videos on like YouTube and MetaCafe. So, it takes on all those extra steps for us to load them on dozens of websites. All we got to do is just put it right on to mogul, they distribute it out, it’s such an awesome tool for us to use because it saves a lot of extra time. So, if you have videos out there and you want to get it out to the masses, definitely visit www.tomogul.com and they’re really going to help you out, so thanks guys.
So, on the business. Today, we are going to work on shoulders. And for women out there, maybe shoulders might be a muscle group that you could potentially find yourself ignoring. You know, when you think about arms, you think about maybe doing biceps which is here or triceps, but the shoulders are also very important too because if you think about it in everyday movements, we use our shoulders, for chest, for back, picking up things, putting them down, so we want to make sure that also the shoulders are not only toned and sexy, but we also want to keep them stable and strong because the shoulders are definitely prone to injury. So, I just want to make sure that you’re doing your shoulders correctly and you’ll definitely get a lot more better tone and better lines in your arms if you utilize all of the muscle groups which includes the shoulders.
So, I’m going to show a few different movements. The first movement that I’m going to show is going to be the dumbbell shoulder front raise to shoulder press. And, this is an awesome movement because it incorporates a few different movements in it and you have to engage your abdominals to make sure that you are keeping good form. So, the first thing that I want you to do is just stand up and have dumbbells in your hands. Your dumbbells are going to be facing your body. They can be anywhere from 5 to 12 pounds depending on how strong you are because I want you to do about 12 to 15 repetitions, so make sure that you pick weights that are challenging towards the end of your repetitions or towards the end of your sets but are not straining your shoulder. So, you’re going to start with your palms facing you, raise them up and exhale until they are parallel to the ground, bring them in, press forward, and bring it back down. And, I want you to keep your chest up and abs tight for the control on the downward because you’re going to feel like you might want to sway when you bring them down, just like this. I don’t want you to lower your chest, I want you to keep it up and bring it back down. I guess you can give me 12 to 15 repetitions. This is working your delt which is in your shoulders, and it is working in the front, in the sides, and the rear delts as well. And, it is great for endurance and control of the shoulders and also of the rotator cuff. And, if you wanted to increase the weight, make sure that you’ve been doing this over a consistent amount of time. You can increase the weight slightly and lower the repetitions. So if you are doing 15 you, can lower it to 12 or even 10, but be slow and controlled and keep the abdominals tight.
So moving on, I want to show you another awesome exercise. It’s going to be a single arm row, this is going to be targeting the delts as well and also the treps which is on your back, your upper treps. So, I’m going to go over here in a while, you’re just going to need one dumbbell for this. Guys, that was hard. So what am I going to do right now is I’m going to lean against the wall, all my weight against the wall, just like last time, last podcast we’re leaning against the wall. The wall is not going to go anywhere, just put all your weight against it. Bring your feet to about a 45 degree angle but keep your toes facing forward. So now, what I’m going to do is I am just going to keep this arm just right here because I’m leaning against it. I want you to keep your shoulders neutral. I want you to keep them upright. I don’t want you hunching your back, just stand up nice and straight. Palms are going to be facing he wall, arms are going to be parallel to this wall. You’re just going to raise it until your arms are parallel to the ground and bring it back down. You can have a slight bend in it too if it helps, and bring it back down. This one, you can do 10 to 12 repetitions on each arm in three sets just like the other one. And slowly bring it back down. Always think of the tempo as one, one, two. One, one, two, always exhale on exertion, and you get nice sexy lines in yours arms. And, you can just turn on the other way and do the other arm. This one is very challenging too because you are incorporating gravity now. It’s different from just standing straight up. Now, you’re leaning and have gravity working against you. So, it’s pretty creative. It’s definitely a movement you probably don’t see too often in the gym or in some of the workout videos that you’ve seen before.
So moving on, we have our last arm movement and this is going to be an upright row. In this movement, it is good also for your delts and your uppers treps which is in your upper back. And there is one of engage in the upper back to is because like I described at the last week episode, about working all the muscles around, when you’re working the glutes, you want to also toning the muscles that are close to the glutes, same thing with the shoulders. You want to make sure that you are working the muscles around the shoulders too for it to enhance the look and optimize the results. So the upright rows, you’re going to stand with your feet together, chest out, palms facing yourself just like when we did the forward, shoulder raised, but this time, you’re going to keep your hands hip-width apart the whole time just like this and you’re going to keep your hands close to your body. And then, you’re going to lift with your elbows until your elbows are parallel to the ground. This one, you can do 12 to 15 repetitions. Start out with a little bit lighter weight for this one because this movement isn’t a very common movement. So it is not that natural that you do this movement everyday, but it’s good to condition your shoulders like this for stability and for endurance to prevent any injuries in the future. So, I want you to give me 12 to 15 repetitions with lighter weights to start and see how my hands are not coming far apart. They are staying like I’m drawing a line straight up leading with my elbows and making sure elbows stay about parallel to the ground, and do the same tempo one, one, two.
So I hope that that movement feels good for you and I’m really feeling a burning in my delts, this one is definitely working as well.
So if you have any questions about any of these movements, please e-mail me at jenny@bridesmadefit.com. I’m a big fan of shoulders. I love it and I can tell you that these are great movements that will get you results with the combination of good nutrition and also a great cardio program. And if you have friends who want to check out this show, you can check us out anywhere online. Just google Brides Made Fit and you will definitely find a way to find us because like I said, with us putting our content ToMogul, they are distributing it out everywhere. So, you can’t get away from us. So you can also catch us obviously bridesmadefit.com on our blog and also on iTunes and the keyword is “Brides Made Fit”. And, you can email me like I said, and I have a question for you for this week. It is not necessarily a question that I want to know for myself but I want to know, I want you to tell me about you because this is the first day of October, October 1st, so we got to start thinking about Halloween and I know I don’t know what to be this year. But I want to know what are you going to be for Halloween. Tell me about you tell me about the coolest casting that you have in mind.
So give me a holler, you can email me at jennybridesmadefit.com or obviously put it in our comments below and I will always answer you if you have any questions or any comments also. And if you are in the Metro Detriot area, you can reach me at 888-MADEFIT. And if you want any personal trainer or any boot camps, I’m more than happy to see you.
So thank you so much for joining us for Brides Made Fit episode number 16 and I’ll be looking for you for next week.
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