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DUMBBELL GUIDE: BIGGER TRICEPS 💪

It’s the New Year which means the gym is probably packed with people all trying to level up their fitness. However, that also means limited equipment.

Luckily, you can still blast your triceps with a few pairs of light dumbbells.

With just three exercises—kickbacks, skull crushers, and overhead single-arm tricep extensions—you can complete a comprehensive tricep workout at home or in the gym.

Here’s how to execute these exercises, their benefits, and how to structure them into your routine.

1. Tricep Kickbacks

Kickbacks are a classic tricep exercise that isolates the muscle with relatively light weight. This is a great move for people who struggle with the mind-muscle connection in the tricep.

How to Perform:

1. Hold a dumbbell in each hand and stand with your feet hip-width apart.

2. Bend your knees slightly and hinge at the hips, keeping your back flat and core engaged. Your torso should be nearly parallel to the ground.

3. Start with your elbows bent at a 90-degree angle, with the dumbbells close to your chest.

4. Extend your arms straight back until they’re fully extended, squeezing your triceps at the top.

5. Slowly return to the starting position.

Tips:

• Avoid swinging your arms. Focus on controlled, deliberate movements.

• Keep your elbows stationary throughout the exercise.

Reps and Sets: 3 sets of 12-15 reps.

2. Dumbbell Skull Crushers

Skull crushers are a powerhouse move for building tricep strength and size. This variation will make sure both arms are worked evenly.

How to Perform:

1. Lie flat on a bench or the floor with a dumbbell in each hand.

2. Extend your arms straight up, palms facing each other, and position the dumbbells above your shoulders.

3. Slowly bend your elbows, lowering the dumbbells toward your forehead.

4. Once the dumbbells are close to your head (but not touching), extend your arms back to the starting position.

Tips:

• Keep your elbows close to your head and avoid flaring them out.

• Use a lighter weight if you’re new to this exercise to maintain proper form.

Reps and Sets: 3 sets of 8–10 reps.

3. Overhead Single-Arm Tricep Extension

This exercise focuses on unilateral strength, helping to fix imbalances between arms.

How to Perform:

1. Hold a dumbbell in one hand and extend your arm straight overhead.

2. Keep your elbow close to your head and your core tight.

3. Slowly lower the dumbbell behind your head by bending your elbow.

4. Extend your arm back to the starting position.

5. Complete all reps on one arm before switching to the other.

Tips:

• Use a moderate weight to prevent strain on your shoulder or elbow.

• Avoid arching your back—engage your core for stability.

Reps and Sets: 3 sets of 10–12 reps per arm.

Putting It All Together

For a complete tricep workout:

• Start with skull crushers to build strength with heavier weights.

• Move to overhead extensions with slightly lighter weights

• Finish with kickbacks for a higher rep finisher to really fill the burn!

Rest for 30–60 seconds between sets and adjust weights to match your fitness level.

EAT BETTR

IS BREAKFAST REALLY THE MOST IMPORTANT? 📝

For decades, breakfast has been hailed as “the most important meal of the day,” but is it really essential for everyone?

The answer depends on your lifestyle, health goals, and how your body responds to food. There is no one size fits all answer to dieting.

Whether you’re an early riser who can’t start the day without eating or someone who thrives on fasting, here’s how to decide if breakfast is right for you.

The Case for Eating Breakfast

Breakfast can set the tone for your day. For many, eating a balanced meal in the morning provides energy, stabilizes blood sugar levels, and curbs cravings later. Studies show that people who eat breakfast often make healthier food choices throughout the day, as skipping it can lead to overeating at lunch or dinner.

Think about it- it’s much easier to say no to a donut in the breakroom or cafeteria if you just had a bowl of oatmeal.

For those with specific health conditions—like diabetes—breakfast can play a critical role in maintaining blood sugar control.

Similarly, if you have a physically demanding job or exercise in the morning, breakfast might give you the fuel you need to perform at your best.

Choosing a nutritious breakfast is key.

Options rich in protein, fiber, and healthy fats—like eggs, Greek yogurt, whole grains, and fruits—can keep you feeling satisfied and energized. Avoid sugary cereals or pastries, as they are typically high calorie and filling.

The Case for Skipping Breakfast

Intermittent fasting often involves skipping breakfast.

Skipping breakfast can help naturally reduce your calories for the day (provided you have the willpower to avoid the aforementioned breakroom donuts) by reducing your eating window.

For those people, delaying the first meal of the day allows for better appetite control and fewer calories consumed overall.

Skipping breakfast doesn’t inherently harm metabolism, as previously believed.

Studies suggest that what matters more is overall caloric intake and the quality of your diet. If you don’t feel hungry in the morning or forcing yourself to eat causes discomfort, it’s perfectly okay to wait until later to have your first meal.

It’s important to note that skipping breakfast may not work for everyone. If you find yourself feeling sluggish, irritable, or prone to overeating later, it might be worth incorporating a small morning meal.

How to Decide What’s Best for You

1. Listen to Your Body: Pay attention to hunger and energy levels in the morning. Do you feel more alert and focused after eating, or do you perform just fine without breakfast?

2. Consider Your Schedule: If your mornings are rushed, a grab-and-go option like a smoothie or a handful of nuts might be better than skipping entirely.

3. Match Your Goals: If weight management or improving metabolic health is a priority, experiment with skipping breakfast or delaying it. For physical performance, prioritize a balanced morning meal.

4. Be Flexible: Your breakfast habits don’t need to be rigid. On active or busy days, breakfast might be beneficial, while on relaxed days, you might prefer to skip it.

There is nothing magic about 7 AM eggs and oatmeal. Whether or not to eat breakfast ultimately comes down to personal preference and individual needs. Experiment with different approaches and pay attention to how they make you feel. Your best choice is the one that supports your overall health and lifestyle goals.

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