Prep Work for Shoulders
Prep work is often times the most important and most often overlooked part of an exercise routine. Especially on a heavy lifting day it can be so tempting to just get in and get it down. But this can cause further issues down the line with injury, also, you can to ensure the right muscles are being engaged. For example during a pull up, you don't want your traps and neck doing all the work now do you?
This can be used as a great 10 minute prep for a heavy lift day or used on it's own as a recovery day.
1. Laying chest openers, 10x per side 2sets
Ensure knee is bent elevated at 90 degrees, ensure head is neutral (use a block). Opener arm as far as it will go keeping knee bent at 90.
2. Banded stretches
First one for the pec, let the rubber band pull your chest open and keep tension on the band as you push against it, push 10s relax 20s 3x per side
Second one for the lats/rotator cuff, hinge from the hips and allow band to pull arm out pull 10s relax 20s
Banded pull aparts on foam roller: Ensure back is flat on the roller, head is supported. Hold the band straight in front of you, pull the band apart squeezing the shoulder blades together on roller.
1. Banded rotator cuff exercises: Keep elbow tight to body, extend band outside body without moving your torso. Slow and controlled movement. 10x per side 2 sets
3. Hold two light plates (5 LB) in front of body, keep elbows bent, squeeze shoulders to bring arms in line with body. 10x 2 sets
My DVF
Romper-Diane Von Furstenberg, Shoes-Aldo, Purse-?, Rings- Miss Boss, Necklace-Red Ribbon
This Romper is definitely my favourite purchase from my NYC trip back in April, I found this gem at a sample sale. The DVF wrap dress is iconic, and to find it in romper form, in coral was just perfect. It's super lightweight for the summer because of the crepe like material, & I'm surprised this is the first time I've posted it on the blog.
Something this beautiful was perfect for a special occasion...my birthday! I am one of those people who ends up celebrating their birthday for a month (annoying, I know, I can't stop). This was what I wore out with a small group of friends to check out Wishbone which was amazing (have the mussels!)
I am sad to say the last of the birthday festivities has come and gone. It's time to settle in and see what the coming year has to offer.
xo Jenna
Summer Pineapples
Outfit: Top-Zara, Necklace-Red Ribbons, Purse-Calvin Klein, Shorts-F21, Shoes/Sunnies-Winners, Rings-Vintage&Noul
If you know me, you know I have a serious thing for pineapples. Like it's starting to get a little ridiculous, when you walk into our apartment you see a whole bunch of pineapples...SO naturally when I saw these shorts I pounced on them. How adorable are they though? This has legit been my go to outfit when it's been hot these last couple months.
These shorts are loose fitting, super comfy and great with a loose tank tucked in. That's truly the best part of summer is the easy dressing. I am looking forward to fall but for now I am going to hang on a little bit tighter to my summer wardrobe. I do love transition seasons, but this summer has gone by way way way too fast. Do you feel that way too??
Jenna
Vietnamese Salad
Ingredients:
1/2 Rotisserie chicken shredded
1/2 napa cabbage
1 red pepper
5 stalks shredded green onion
1 cup shredded carrots
1/2 cup chopped mint
1/2 cup chopped cilantro
1/2 cup crushed peanuts
Sauce:
3 T olive oil
2 T lime juice
1 T fish sauce
3 gloves crushed garlic
1 T sriracha
2 teaspoons white sugar
Mix all ingredients together, keep sauce separate until ready to serve.
28th Birthday
1. I actually started and ran a similar fashion blog called Smitten Ideology for 4 years that I started way way back in 2010.
2. I wasn't a super athletic child. didn't get into soccer until I was 14 years old.
3. I played baseball for 8 years as a child, but as I said not athletic. I sucked. Bad. But it was fun!
4. My bachelors degree is in Psychology.
5. Mr. Duke is legit my best friend, what can I say, he's a good listener
6. I have an older brother who is 33 years old & lives in Vancouver (soon to be NYC) and a baby brother who is 22 years old and lives here.
7. My sense of humor leans well into the dark side, and because of aforementioned brothers, can be quite raunchy
8. I am quite an anxious person; exercise has really helped me manage that. I still get nervous talking to groups or new people.
9. I hate pickles
10. I love anything with cilantro
11. I would love to have approximately 10 french bulldog/boston terriers
12. I used to dislike tea, but I've come around
13. Growing up I watched a ton of fashion television and that really inspired me in my personal style.
14. I read every single night before I go to bed & I can't read on kindles, so I have a huuuge collection of books
15. I organize my books and clothes by colour
16. I work out 6x a week give or take. I listen to my body, so not every workout is high intensity or heavy weights, but I like to move my body, everyday.
17. After my heart surgery in 2012 I went through Cardiac Rehabilitation at the Glenrose hospital and was the youngest person by 30 years
18. Sometimes I wake up talking about exercises and giving clients cues....it confuses Darcy
19. Scars are the most badass thing ever & I have approximately 48 inches of them from surgery
20. I have 4 tattoos, an ankh, a medical alert tattoo, an anatomical heart and a pineapple. One day I will add a Mr. Duke to this collection.
21. My biggest pet peeve is lateness
22. Matthew Good is my jammiest jam, I listened to the album Hospital Music every night for like 6 years.
23. When I workout though, I listen to a lot of 90s hip hop and heavy metal. Except if I run, that's Florence and the Machine
24. Popcorn & Tortilla chips are my kryptonite. Oh, and a good donut.
25. I am a feminist, not so scary, huh?
26. Every plant I have ever owned has died, Darcy is on plant duty now.
27. My dad is an excellent cook and that is the only reason I have any bit of skill
28. I am most scared of being eaten by a shark. Totally logical living in landlocked Alberta, amiright?
AU rate Jewelry launch
The summer collection from AUrate is being launched today and picked out a couple pieces, I am particularly in love with. But the main thing I'm really in love with, with this company? The jewelry is conflict free, and for every pair of earring's sold, they donate to an under served public school system. How amazing is that? I love companies that have beautiful products that are also ethically minded.
Their necklaces are so dainty, which is perfect for layering with other pieces I have.And the cuff earrings? So pretty, yet really unique too. I love the idea of wearing an interesting earring with something like this hot pink dress. The neckline doesn't pair well with necklaces which is usually what I lean to, so a funky earring would be great.
xoJenna
The Perfect Summer Salad
I love me a big salad, call me Elaine if you must, but a big salad is damn satisfying. So many flavours, especially in the summer when it's hot out and all I want is a nice light meal. This is the ultimate summer salad for me. Perfect for the vegetarians but also great if you want to add some grilled steak.
Ingredients:
1 container arugula
1 container spinach
1 cup blueberries
1 cup strawberries
1/2 cup walnuts
1 avocado sliced up
1/2 medium sized cucumber
Balsamic dressing 1/4 cup
Stair Workout
1. Single Leg Lateral Hops 10per leg
Try to stabilize the core and then sink down into the standing leg, press up and jump. Keep a soft landing, ensuring that your knee does not fall in.
2. Squat jumps 15x
Sink down into hips, jump up onto next stair, stabilize the core.
3. Farmer Carry Weighted plate 1/2 set per side
Keep core tight and chest upright, ensure your traps don't creep up, keep your shoulder blades pinched together.
4. Walking Lunge with a twist 10per side
Sink into legs, ensure your core is tight press plate out to the side. Alternate legs as you go.
5. Around the worlds 10per direction
Hold plate in front of chest, feet shoulder distance, core is tight bring the plate up and around head.
6. Curl to press with plate 15x
Hold plate in front with both hands curl towards face, and press up overhead ensuring the
7. Walking Lunges 1 set stairs
Squeeze your butt as you go! Keep the knees from falling in and body upright
Cactus is the New Black
In comparison to last year, this summer has been super warm. I can't complain about that when we spend a good 6-7 months in the damn deep freeze. The heat has me wanting to wear as little as possible....while not being arrested for public indecency. This dress caught my eye because of the print, I am such a sucker for a good print. Palm print may have been the hot print of 2017, but this cactus print is going to be alllll the rage.
This dress is super lightweight and comfy with it's loose fit, perfect for those hot and humid days. It makes me feel put together without putting too much effort into it. I have it hanging on my wall right now because seeing these multi coloured cacti really makes me smile. And isn't that the whole point of fashion, to make you happy and feel good?
xoJenna
Outfit: Dress-Sublime, Purse-Calvin Klein, Ring-Vintage, Shoes-Winners, Necklace-Bamboo Ballroom
Subscribe to:
Posts (Atom)