For those of you who wonder how my morning routine goes it’s usually something like this:

I get out of bed and make breakfast anywhere around 8:00-8:30. I make my favourite protein pancakes (1/2 cup oats & 4 egg whites) and top them with 1 tbs of natural peanut butter and sprinkle on some Truvia. If this breakfast wasn’t so dang amazing, I probably wouldn’t wake up quite so early since I don’t have to. So good thing it is! After this, I usually do a little bit of reading or homework while I sip on coffee or my pre-workout. Head to the gym around 9:30!

Today I worked on shoulders & biceps. Shoulders are my strongest point and biceps are actually one of my weaker ones. So here’s the workout that I came up with today….conclusion- I felt totally EXHAUSTED afterwards! Hope you give it a try and let me know what you think!

The exercises are paired in two’s because I do supersets. A superset is where you do one exercise and do the next one right after, rest for 60 seconds and then repeat. This saves time and it also keeps your heart rate up throughout the entire workout.

The number of reps/sets I do depends all depend on the amount of weight I use. If you’re going heavy, try not to go over 10 reps. If you’re lighter, aim for 12-15.

1. Isometric Curls- 4 sets of 10

    Clean and Press- 4 sets of 10

2. 21′s- 4 sets of “21″

    Shoulder press- 4 sets of 10

3. Disco arms- 3 sets of 12

     Cable curl- 3 sets of 12

4. Hammer curls- 4 sets of 10

    Lateral raises- 4 sets of 10

5. Concentration curls- 3 sets of 8

I also added in leg raises for a quick ab exercises and ran 30 minutes on the treadmill.

Lately, I’ve been reading on my social media sites about a lot of people that indulge on the weekends and then beat themselves up about it for a day or two. Don’t! It’s actually not so bad to surprise your body with an out of the ordinary meal and it keeps you from binging. As long as it’s a cheat meal and not a cheat day, there is no reason to grieve over it. Embrace that one meal and think about all the new goals you have planned for the next week. If this isn’t your thing and you have a “all or nothing” kind of attitude, find another way to reward yourself. Personally, I have channeled my desire to “splurge” by buying something small to wear at the gym for a little extra motivation instead of food. Something like a new pair of shorts, running shoes, a tank top, ipod arm band or maybe just a regular piece of clothing or jewelry. Doesn’t need to be expensive whatsoever but it’s a better way to reward yourself than eating a triple cheeseburger! Follow me on Pinterest for fitness clothing and other fun workout gear:)

These are my new babiesss…love Asics! What’s your favourite running shoe brand?