{"id":182,"date":"2009-09-08T11:05:30","date_gmt":"2009-09-08T11:05:30","guid":{"rendered":"http:\/\/blog.beliefnet.com\/yourcharmedlife\/2009\/09\/hammer-curls-triceps-pushdowns-michelle-obamas-trainer-and-what-i-learned-from-mine.html"},"modified":"2009-09-08T11:05:30","modified_gmt":"2009-09-08T11:05:30","slug":"hammer-curls-triceps-pushdowns-michelle-obamas-trainer-and-what-i-learned-from-mine","status":"publish","type":"post","link":"https:\/\/www.beliefnet.com\/columnists\/yourcharmedlife\/2009\/09\/hammer-curls-triceps-pushdowns-michelle-obamas-trainer-and-what-i-learned-from-mine.html","title":{"rendered":"Hammer curls, triceps pushdowns, Michelle Obama’s trainer and what I learned from mine"},"content":{"rendered":"

\"biceps.jpg\"<\/span><\/p>\n

It is a fact: the First Lady has arms going on, and we’ve now learned her trainer’s tips that include hammer curls and triceps pushdowns. Go, Michelle!<\/div>\n
<\/div>\n
Just in case you’re interested, I’ll tell you what I learned from my trainer, Sasha Lodi, back when I had a trainer. I quote him in the “Become Surprisingly Fit” chapter of Living a Charmed Life<\/a><\/i> when he says, “It doesn’t matter who you are or how much money you have: there’s only one way to get muscle. You have to build it yourself.” <\/div>\n
<\/div>\n
Sasha is colossally cool. He was born in Tibet to a Tibetan mother and Italian father. He grew up in India, Italy, France, and England, speaks six languages, and has been in a variety of businesses from fashion design to restaurants. But all through his life, he’s known the power of pumping iron and he credits that, along with a good diet and easygoing attitude, with why he never gets sick. (He is also totally age-defying: he looks a good 20 years younger than his chronological age.)<\/div>\n
<\/div>\n
So here’s what he taught me and now that I’ve moved away and work out without a trainer, this is what I do on upper body day (two to three times a week), with thanks to Sasha. (Everything started at 2 sets, 15 reps, but now that I’m lifting heavier I’m working down to 12 reps, more weight.)<\/div>\n
<\/div>\n
These terms will sound like Greek (and like geek) to anyone who’s not into weights, but it’s such a great thing to do, I highly recommend getting to the gym and getting at least the basic trainer time that comes free with most memberships. He or she can set you up on a program that works for you and before you know it, well, who knows: maybe you could be Michelle Obama’s arm double. <\/div>\n
<\/div>\n
Free weights:<\/b><\/div>\n
<\/div>\n
Biceps curls <\/div>\n
One-arm tricep raises <\/div>\n
Hammer curls <\/div>\n
Double triceps pushdowns <\/div>\n
Bench press<\/div>\n
Pullovers <\/div>\n
Dumbbell flies<\/div>\n
<\/div>\n
Machines:<\/b><\/div>\n
<\/div>\n
Lat machine (upper back)<\/div>\n
Rowing machine<\/div>\n
Assisted pull-ups<\/div>\n
<\/div>\n
Abs and stretching<\/div>\n
<\/div>\n
Lots of water and a great feeling about yourself.<\/div>\n","protected":false},"excerpt":{"rendered":"

We’ve learned some of the secrets Michelle Obama’s trainer uses to get her those glorious arms. Here author\/coach Victoria Moran shares the arm workout she learned from a Tibetan-Italian trainer she believes to be irreplaceable.<\/p>\n","protected":false},"author":177,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-182","post","type-post","status-publish","format-standard","hentry","category-health-happiness"],"yoast_head":"\nHammer curls, triceps pushdowns, Michelle Obama's trainer and what I learned from mine - Your Charmed Life<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.beliefnet.com\/columnists\/yourcharmedlife\/2009\/09\/hammer-curls-triceps-pushdowns-michelle-obamas-trainer-and-what-i-learned-from-mine.html\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hammer curls, triceps pushdowns, Michelle Obama's trainer and what I learned from mine - Your Charmed Life\" \/>\n<meta property=\"og:description\" content=\"We've learned some of the secrets Michelle Obama's trainer uses to get her those glorious arms. 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