Good morning 
Did you guys have a good weekend? I can’t imagine a better cap off to mine – my first hike as a Colorado resident!
Shortly after lunch yesterday, I met Heidi and Katy (Lauren’s friend) at Chautauqua in Boulder to hike around the Boulder Flatirons.
We took it pretty easy, just choosing whatever trails we felt like taking, chatting away, and capturing the gorgeous views along the way.
Heidi’s a fellow Colorado resident, and Katy was here on vacation, so we had gobs to talk about. Heidi and her husband also uprooted their entire Midwestern life to come to the beautiful state of Colorado. I found it so awesome that I could relate to her in that way. It helped to put some of the anxiety I was feeling earlier last week at bay 
As the sun started its way down behind the mountains, it also got colder, so we called it a day and parted ways.
Can’t wait until next weekend to do some more hiking
From hiking to a completely different form of exercise, In yesterday’s post, I mentioned I started following an upper/lower/full body workout split. If you’ve been reading my blog for a while, you probably know I favor compound exercises – those that utilize more than one muscle group a time – over isolation exercise – those that target one specific muscle group.
My full body day split is comprised of nothing but compound exercises. My lower and upper body days, however, do include some isolation, or supportive exercises. They’re mostly compound, but then I’ll throw in a couple isolation at the end.
Best Triceps Exercises
For example, at the end of yesterday’s upper body workout, I threw in some triangle triceps pushups. This was after reading a recent study published in ACE Certified News.
The experiment involved a group of 20-24 year olds completing a list of triceps exercise at 70% of their 1 RM max. Throughout the reps, EMG data was taken to see how much muscle activity (in the long and lateral heads of the triceps was involved throughout the exercise. The study showed that triangle push ups “elicited the most muscle activity in [the] subjects.” The triceps kickbacks and dips came in second.
I wasn’t surprised that the two body weight exercises made the top three 
Speaking of exercise, it’s time to announce the winner of a free month of Your Trainer Paige online personal training!
Congrats to……
#45 – Carly! Carly, please shoot me an email, and we’ll get your set up for your online training program
Speaking of training, I’ve got a few programs to write before I head into the gym. Better get scootin’!
What’s your favorite triceps exercise?
It looks so beautiful where you are! How amazing! Favorite triceps exercise is either close grip push ups or bar dips!
Danielle (@CleanFoodCreativeFitness) recently posted..Marvelous in my Monday!
I love straight arm/straight bar pressdowns. Not only do I feel it in my tri’s, but also in my core! A great way to double up triceps work!
Thanks for the workout Paige!
Tamara recently posted..Weighing in on weighing in | how often do you weigh yourself?
What a fun weekend! Meeting people and hiking already; love it! And congrats to the winner!
Bonnie recently posted..Sick & Stationary
That looks so amazingly gorgeous, even though I hate the cold I think I would have loved that hike. I’d say kickbacks are my fave triceps move
Kacy recently posted..Comment on Non-holidays > Holidays by lowandbhold
Super Jealous of your weekend hike! I’ve hiked Chautauqua and the Flatirons twice this year and love it in the Summer and Winter. Looks like you’re really enjoying being a CO resident
Katie @ KatieEnPursuit recently posted..Hi Ho, Hi Ho…
You got some amazing photos! It was great to meet you, glad you could make it out…I love meeting MidWestern-ites who share my love for mountains, just because!
Heidi Nicole recently posted..My Mountains…
I agree! It was so great to meet you too, Heidi
those views are amazing!! I wish I had trails like that to hike!
Kaitlin @4loveofcarrots recently posted..Dinner at Soltoro for Mohegan Sun Restaurant Week
Tricep kickbacks?!?! WTF! But I am a complete fan of dips and push ups
Tara @ Sweat like a Pig recently posted..Cardio with a purpose
LOL! I knoooooow.
Great hiking pictures! I absolutely love hiking. I wish I could do it more often.
It looks like you all had a beautiful hike! I don’t really have a favorite tricep exercise but I do have one that I’m not so keen on – dips!
Christine @ Love, Life, Surf recently posted..2013: Things that will stay the same
A little belated but welcome to CO! We definitely need to go hiking or something soon!
Colorado Gal recently posted..A Digital Diet
Thanks
And yes – most definitely!
I am going to live vicariously through you – hiking in Colorado on a random Sunday just for the fun of it sounds fabulous! I think you’re going to love it out there!
And tricep push-ups are no joke! Those are always challenging for me.
Ashley@cupcakesncrunches recently posted..Cucumber Salad
Hiking the Colorado mountains, talk about a dream come true! Looks so beautiful. And tricep dips are one of my favorite tricep exercises…they kill me, especially lifting a leg to add resistance.
Meghan @ After the Ivy League recently posted..The Little Things
I was so excited to see that you had a picture of the foothills. I recently went to visit my brother in boulder and we did some hiking up there. Love it…so beautiful and a great workout. You’ll love it out there!
I go to CU and I love hiking at Chautauqua its truly a beautiful place! You should do the hike to the Royal Arch it’s such a great hike and such an amazing view from the top! =]
I think that might be the hike we went on at Blend…we stayed at Chautauqua!
Jillian @ Sprinkle Massacre recently posted..Lap Partner
It is! Heidi was at Blend and showed me all of the cottages where you guys stayed, too. Pretty cool