deadlift

weightsbgtimage by dthoskins

If anyone were to ask me today what single exercise that I think that everyone should be doing on a regular basis, my answer would definitely be the deadlift.

Of all the resistance training exercises that I have done, the deadlift has had the most noticeable impact on both my physique and my overall health.  Great for the buns, hamstrings, and especially the lower back, this exercise mimics movements used in everyday activities such as BENDING OVER AND PICKING SOMETHING UP.

I decided to incorporate this exercise when I began to hear a loud groaning noise every time I bent over followed by a gasp when I stood back up.  Sound familiar?

There are two types of deadlifts that you can try.  The first is the Romanian deadlift which is described below via weighttraining.com:

  • Step 1: Start with the barbell in front of your feet and bend over and grab the bar about shoulder width apart.
  • Step 2: Bend slightly at the knees, lift the weight upward to your waist.
  • Step 3: As you lift the weight to your waist thrust your hips forward.
  • Step 4: Lower the weight down to mid-shin level and repeat exercise. You should not lower the bar to the ground.

The second type of deadlift is the stiff-legged or straight-legged deadliest.  It’s important to note that the stiff-legged deadlift can cause injury if done improperly.  Here is an excerpt regarding the stiff-legged deadlift from a most excellent post by Krista of stumptuous.com:

…There are some important lessons here.  First, never do this exercise as a maximal lift. Do not test your 1 rep max, do not go to failure, and do not use a 100% effort. Treat it as a light endurance and conditioning exercise only, rather than a go-hard-or-go-home movement like I did.  Focus on using the glutes and hamstrings to drive the movement. And if you have a history of back pain and injury, especially a disc herniation, pass on this movement. There are many other options for glute and hamstring training.

Note that she is referring to the stiff-legged, not Romanian deadlift here.  The whole article is great and was one of the first things I read when I became interested in weights.  I strongly encourage you to read her full article on deadlifts HERE.

That’s a lot of info, but don’t get overwhelmed!  Just practice the bending motion with no weight to begin with and slowly add as you gain confidence.  Also, if you’re at the gym and you see someone deadlifting (with good form) ask them to watch you.  Maybe you’ll find a training buddy!

Remember to always check with your physician before starting any new exercise regime!

breakfast faves

Breakfast truly is the best meal of the day!  Here are a few of my favorite breakfast foods—everything from entertaining worthy to on-the-go:

Parfait and grapefruit (image by AHOwens)

brunch

Raspberry Oatmeal bars (image by dthoskins)

raspbars

Croissants with apricot butter (image by dthoskins)

apricot butter

Protein Smoothie (image by dthoskins)

stepIIi

Green smoothie (image by dthoskins)

greensmoothiebgtw

Pancakes with strawberries (image by dthoskins)

pancakes

Strawberry parfait (image by AHOwens)

stawberry parfait

Oatmeal (image by dthoskins)

oatmeal w/cinnamon, raisins, walnuts, & jam

What are your go-to breakfasts?

katherine Greene

inspiring blue

Blue is a color that truly boosts my mood, especially following the epic snowfalls of the past few weeks.  Of course, living in Wildcat country is certainly reason enough to love all things blue (Big Blue Nation!).

These are a few of the blue hued images from that are inspiring my March:

centerpiece

Fifth anniversary shoot

image by Desarae Anderson Photography

paperclutchcap

Blue folded clutch

CoachCal

Polyvore set by dthoskins

083

First birthday celebration

image by Honey Heart Photography

boycakesbgtii

Baby announcement

image by dthoskins

shower_2

Baby boy shower

image by KGreeneOwens

acckitty

Kitty

image by dthoskins

boxes

Boxes

image by dthoskins

lily

Beachy scent

What color inspires you?

katherine Greene