GUYS! This show is only a week (or so) away!! And this lineup is literally life changing and amazing and free. So come see standup comedy! Show starts at 7pm Thursday the 23rd and will be done by 8:30, so stick around and have a beer and catch up! I’m sure some of y’all have “summer Fridays” or whatever so you really have no excuse!
This avocado was like a few days old... I kept in in the fridge wrapped in this cool @shopetee wrap. I had kept seeing ads on Instagram and just decided to give them a try and stay away from some plastics! So far, I’m impressed. It’s really different and takes a while to adjust to but it’s worth it! ❤️ now my avocados won’t brown so quickly 👍🏼. #keepingitfresh#savefood#etee#eteewraps#freshfood#wholefood
Did you know that The Enchanted Child first opened its doors in 2008! Do you know what that means?🤔TEN YEARS!😲Wow! How did that happen? I started the business just before my son, Julez, started school. And thank goodness. As a single parent, I thank my lucky stars.🌟Things have changed since my first tiny tiny shop in Flinders (and I mean tiny!) and things are about to change again. #keepingitfresh#staytuned Thanks for all your support these past 10 years. And I can’t wait to share with you what’s coming up.🤫#soon
Arms& Delts today
Incase you thought I was slacking this month.
Always start with a 5min #cardio warmup to get the blood flowing. As you can see, I SUCK at doing cardio😂. Most of the time I start with HIIT, today I decided to go traditional on treadmill. High incline 6.5-9, alternating speeds.
1🔸️Tri-set: complete all 3 exercises back to back. 30-45sec rest.
◾Shoulder press 3×9
3 together, 3Left, 3Right, 3 together
◾Front raises 4sets: 2×plate & 2x alternating DB I started out using a single wt plate. Hand on each side, like driving a steering wheel. Then I used a DB alternating left& right.
◾Sven Plate Press 3×8
similar to DB close grip chest press, but with a wt plate. Grip with both hands and push out as far as you can, press to chest, repeat.
◾Tricep Pushups: 8-10 each arm
I do mine one armed, use both if needed.
◾DB Leaning Lateral Raise: 8-20 each side
Grab onto a pole/ cable tower with the nonworking arm, feet together, lean your body out towards the side of the working arm. I find a better mind to muscle connection this way as opposed to regular lateral raises. Idea thanks to @hannaoeberg
3🔸️DROPSET: Grab 3sets of DB Heavy, Med, Moderate
◾DB Arnold Press
Set1: 3together, 3Left, 3Right, 3together
Set2: 5L, 5R, 5together
Set3: 6L, 6R, 6together
◾DB wide Curl: 3×10-12
My arms were starting to feel fatigued at this point, and I had to lower the weight.
◾DB Zottman Curl: 3×10-12
**advanced move do Normal curls if you're a beginner**
These can be tricky, so dont go too heavy and start with one arm. Standing, curl as you would a normal bicep curl. As the DB reaches chest level, SLOWLY turn wrist downward, squeezing your bicep. PAUSE for 3seconds, then return to start.
5🔸️DROPSET: 8-10, 10-12, 12-14 each side
DB Tate Press: Lying flat on bench, feet firmly planted, grab DB vertically and raise arms to the ceiling, bend arms inward towards center of your chest. You should feel this in your triceps.
7 low to mid curls/7mid to high curls/7 full curls
I used a cable straight bar to switch it up. DB are fine, too.
7🔸️Tri-set: 8-10reps each
◾Cable straight bar Push down
◾Cable Rope pulldown
Date night in the ol’ classic.
After a long weekend of packing we are taking a little time to ourselves. Gonna go ahead and call that my self care for the day!
Fresh out of the garden cut cucumbers! I'm so thankful things are growing much better this year. I already learned more on how to grow even better next year!! I have one happy girl! And this mama is happy I dont have to buy as many at the store.
VauxSquad Selection is here for 2018-19! The event is open to any young climbers with a minimum of 3 months climbing experience. A selection event will be held every academic year.
Current VauxSquad members will be expected to attend each selection event. Their place is not guaranteed.
The event will be held at VauxWall West, SW81SR (Behind Vauxhall Station)
Sunday 2nd September 2018 9am -2pm
Booking & Pre-registration essential
Maximum 40 participants
Entry fee per participant £10 paid on booking
Please book this please click this link: https://buff.ly/2nA644J
Standard time frame for a selection day
9am registration opens
9.30am Welcome and intro to the day
10am Score cards issued & climbing begins
There will be 25 boulder problems, 1 traverse and 1 endurance circuit to attempt.
1pm Climbing ends & Score cards collected.
1.20pm Debrief and mini prize giving.
1.45pm Event ends
The selection team will review scores & observations. Invitations to join the VauxSquad will be sent via email.