Brace your core by flexing your abs and curl the weight up by bending your elbows and bringing the item towards your chest.

An arm and shoulder workout you can do at home

Movements that can get your biceps blazing


Gorr is a registered nurse with a background in fitness and nutrition. The Kenosha native hopes to help local residents find a path to wellness with the knowledge he's gained from personal experience and research. Gorr is a loving husband and father of two.

Hello everyone and welcome back to your guide and tips on all things fitness. 

I hope you have been working towards some amazing and achievable goals. In our last article, we looked at a quick and easy way to build our chest. 

Today we will be learning about some easy shoulder and bicep movements that can get your arms and calories blazing. Also, I will be sharing an incredibly quick and healthy recipe that I use to keep myself full and build muscle.

With today’s movement, we will be combining two motions into one. This exercise primarily targets your biceps and shoulders, while also incorporating your triceps and upper back. 

To begin, find something that has some weight to it. Also, make sure it is something you can easily hold above your head with two hands. Start with your feet shoulder-width apart and the item held in your hands with arms extended down and your front torso and palms facing out.

Next, brace your core by flexing your abs and curl the weight up by bending your elbows and bringing the item towards your chest. Make sure it does not land hard at your chest. It should be controlled. 

Once you reach this position, make sure you have a firm grip on the item and push it up towards the ceiling. Your hands and arms should not swing out in this motion and your elbows should straighten as you push the weight. 

Make sure to end the movement with your arms straight above you. The item should be in line with your head as much as possible. Then perform the exercise in reverse, slowly bring the item down in front of your chest and release your arms forward once more. 

As with any exercise that requires lifting above your head, take care to make sure you do not drop the weight, especially on your head. It is always a good idea to start small with your weight and work up once you feel comfortable. 

One way to recover from intense workouts like the one above is by eating a well-balanced and protein-packed meal. One of my favorite go-to dinners is what I call “egg roll bowl.” 

To start, gather half a cabbage, three large carrots, one onion, soy sauce, sesame (or olive oil), ground turkey (or meat of your choice), one cup uncooked rice and two eggs. 

First cook your choice of rice until it is cooked and place it in the freezer to cool for about 30 minutes, this will help keep your rice nice and fluffy and keep it from getting overcooked when added later. 

Next, pour about one tablespoon of oil into a pan or wok and sauté the vegetables until they are tender. 

After, add your eggs and cook them until scrambled or your desired consistency then set this mixture aside. Begin to cook the meat of your choice until it is cooked. Finally, add the vegetables, meat, and rice into the large pan with ¼ cup of soy sauce and heat until warm throughout. For a sweet touch add one tablespoon of honey.

This is a wrap for this week’s glance at fitness and nutrition. I hope you found something interesting and inspiring for your week ahead. 

Next week, we are going to look at a great compound movement to blast fat and spend some time talking about “fat burners” and how they may not be all they are hyped up to be.

Never give up!