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FRIDAY MOTIVATION

EXERCISE OF THE DAY

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WHY YOUR FOREARMS AREN’T GROWING 💪

Are you trying to grow your forearms to complement your upper arms, but aren’t you getting the same growth you see in your bis and tris?

Is it because your forearms can’t grow?

Or is it because, like calves, you need to work them correctly and frequently to see growth? 

I didn’t mean to bring up calves, but it helps get the point across.

9/10 times, when I ask people who want to improve their forearm size, aesthetics, and grip strength, they tell me they’re doing wrist curls.

While those are important, they work the forearm muscles that flex the wrist. 

If you want to add mass to your forearms, focus on the brachioradialis. This big muscle sits at the top of your forearm, and like the triceps for your upper arm, they’re what add size to your lower arm.

Here are my two favorite exercises that target the brachioradialis. Work these into your routine 2-3 times weekly and start seeing solid forearm gains!

Reverse Curls

Reverse curls are a variation of the traditional bicep curl that shifts the emphasis from the biceps to the brachioradialis and forearm muscles.

How to Perform Reverse Curls:

1. Setup: Grab a barbell or an EZ curl bar with a pronated grip (palms facing down), hands shoulder-width apart.

2. Position: Stand upright with your feet shoulder-width apart, keeping your core engaged.

3. Execution: Slowly curl the bar upward by bending your elbows while keeping them close to your torso. Focus on squeezing the brachioradialis at the top of the movement.

4. Lowering Phase: Gradually lower the bar back to the starting position in a controlled manner.

Tips for Success:

• Use a lighter weight than you would for regular curls to maintain proper form.

• Avoid using momentum; keep the movement slow and controlled.

• Maintain a neutral wrist position to avoid strain.

Hammer Curls

Hammer curls are another excellent exercise that targets the brachioradialis, along with the biceps brachii and brachialis. You’ll be able to move heavy weights with this exercise, but you’ll still need to choose a weight you can control.

How to Perform Hammer Curls:

1. Setup: Hold a dumbbell in each hand with a neutral grip (palms facing each other).

2. Position: Stand upright with your arms fully extended and feet shoulder-width apart.

3. Execution: Curl the dumbbells upward while keeping your palms neutral. Focus on engaging the brachioradialis as you lift.

4. Lowering Phase: Slowly lower the dumbbells back to the starting position.

Tips for Success:

• Keep your elbows close to your body throughout the movement.

• Focus on a full range of motion for maximum muscle activation.

• Avoid swinging the dumbbells; control the movement.

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STAYING ON TRACK DURING HOLIDAYS

The Holiday is a time of celebration, thankfulness, connection, and sweet, delicious foods. You’ll have company potlucks, dinners and lunches, and holiday parties that can make it tough to stay on track with your goals.

However, with mindful strategies, you can enjoy the season while staying on track physically and mentally. Here are my top tips to stay on track during the holidays.

1. Decide on your goals

How often do you get into your car and start driving before you decide where you’re going?

Not often, I bet.

That’s because you know you’ll just waste time, gather frustration, and end up right back where you started.

Hitting your goals is the same. The first step to staying on track is setting clear, realistic goals for the holiday season. Instead of aiming for perfection, focus on maintaining your current progress or simply avoiding setbacks. For example, if weight loss is your goal, aim to maintain your weight rather than lose more during this time.

If fitness is your priority, commit to keeping a regular but flexible workout schedule.

Start each day by setting a small intention. It could be as simple as:

• "I will drink enough water today."

• "I will prioritize vegetables at meals."

• "I will take a 10-minute walk after dinner."

These small actions accumulate over time and keep you aligned with your health goals.

2. Mindful Eating: Enjoy, Don’t Overindulge

Food is a central part of holiday celebrations, but it doesn’t have to derail your progress. Practice mindful eating by:

• Listening to your body: Eat when you’re hungry and stop when you’re comfortably full.

• Savoring each bite: Enjoy the flavors, textures, and aromas of your food. This practice helps you feel more satisfied with smaller portions.

• Avoiding food guilt: No single meal or treat will ruin your progress. Allow yourself to indulge in moderation and savor special holiday foods without guilt.

• Focus on the specialties: Don’t go crazy eating store bought cookies. Try treats and dishes that only come around this time of year.

A helpful tip is to follow the 80/20 rule: aim to make 80% of your meals healthy and balanced, leaving 20% for holiday treats and indulgences.

3. Stay Active, Even in Small Ways

Maintaining physical activity during the holidays can be challenging, especially with a packed schedule.

However, staying active doesn’t mean sticking to a strict workout routine. Instead, look for opportunities to move your body:

• Take a walk with your family after a holiday meal.

• Do a morning run to work up your appetite.

• Engage in fun activities like ice skating, hiking, or football.

• Do a quick home workout with resistance bands or dumbbells.

Physical activity not only helps manage your weight but also reduces stress, improves sleep, and boosts your mood—essential benefits during a busy season.

4. Embrace Balance, Not Perfection

Finally, remember that the holidays are a special time of year. It’s okay to deviate from your routine occasionally.

This is the time to enjoy the fruits of your hard work, relax, and remind yourself of what’s important.

Remember, it’s called a lifestyle. You need to make room for life!

By setting intentions, practicing mindful eating, staying active, and prioritizing sleep, you can enjoy the holiday season without compromising your health and wellness.

Embrace the season with confidence, knowing that small, consistent actions will keep you on track.

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Happy Holidays and remember that this is a time to enjoy with loved ones! 🎄

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