I came across Caham and her gorgeous, sculpted arms in the Work It Out Sexy Mama Group. Turns out this mom of two from Illinois got that definition from working out at home with workout DVDs—can you believe it? Very impressive. I asked her to share the secret to her workout success...
CafeMom: When did you start working out?
I have been faithfully working out six days a week since January. Prior to that, I started in July 2008 when I joined Weight Watchers. I lost 30 pounds with the help of Weight Watchers. I no longer follow the program, but that is what jump-started my love of exercise.
What's your regular exercise routine? Do you follow a healthy diet?
Because I live in a small community, ALL of my workouts are done at home. I am a big fan of workout DVDs, and I will admit, fitness infomercials are my weakness! I recently completed my first round of P90X and am doing a modified second round with a few days a week of running. I am new to running. I was NEVER a runner and decided this past spring that I wanted to see if I could do a 5K. I did my first 10K this weekend!
I follow a diet consistent with "Clean Eating." I try to avoid processed foods, white flour/sugar, and junk as much as possible. I also don't drink soda at all. I try to eat five small meals a day. My diet consists of drinking lots of water and eating a lot of fresh fruit, veggies, lean protein, and whole grains.
How long did it take to get your arms?
I am not sure...I didn't set a goal to sculpt my arms. I would say a lot of the definition was developed through P90X, which is a 90 day program. So my best answer would be 90 days. I believe that diet is just as important in building muscle as exercise
What is your "arm" exercise routine?
Because my normal routine consists of workout DVDs, I don't have a strict workout dedicated solely to my arms. The way P90X is set up, you do strength-training one day, followed by cardio the next. The strength-training consists of two days focused on arms: one specifically just on arms and the other done in conjunction with back exercises. Plus, the 90-minute yoga workout works the arms really well during the first 45 minutes.
Prior to doing P90X, I did Jillian Michael's 30 Day Shred DVD, which for moms just starting or who don't have a lot of time, I HIGHLY recommend. I think when I moved on to the third phase of her DVD, I really starting seeing my muscles!
Because I workout at home, I don't have much for equipment that I use other than dumbbells and a pull-up bar. The pull-up bar (which you can find at Walmart and fits in a standard door way) is probably what really amped up my arm workout and gave me the sculpted arms that I have today. It isn't easy to do pull-ups, but if you put the effort in, you will see results. I didn't get my muscle definition by sitting on the couch!
Can you suggest 1 or 2 specific arm exercise moves moms can do at home to get sculpted arms?
I actually think building up the shoulders and traps is best for making your arms appear more defined. I love doing upright rows (click link for diagram). Don't be afraid to increase your weights! The arms are one area on your body that you can see results quickly, so once you can do 12-15 reps with your current weight, increase your weights so that your muscle is fatigued after 6-8 reps. That is how you begin to build muscle!
As a woman, who isn't getting any younger, I also like to work on my triceps so that I don't have extra jiggle when I wave! Triceps dips are great (you don't need any equipment to do them), and one-arm push-ups are my favorites.
How does it feel to be so strong?
What is your favorite outfit to wear to show-off your arms?
That would have to be tank tops!
Wow, Caham lost me at "one-arm push-ups." But she's definitely motivated me to get working on my arms. Let's all congratulate her on her arms AND for finishing her first 10K this weekend!
Which part of your body are you the most proud of?