Supplements

Hey Guys!

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I was at the gym yesterday…shocker…and I noticed this guy carrying around this little tub of something. Then he opened it up and poured it in his water and I asked him what it was. He said it was Super HD which burns fat and gives you energy while working out. He said he stacks it with another pre-workout. I just looked at him like he was cray.

I have always been the type of person where I don’t even like to take Tylenol for headaches, so when I entered into this competition I was happy to hear my coach say that she doesn’t recommend a lot of supplements. Phew! The world of supplements is huge and a lot of products out there aren’t even FDA approved. I did my research and I only use products that have been approved and are as natural as possible.

I was scrolling through IG the other night and one of the accounts I followed popped up. She is in to competitions as well and has a pretty big following but sometimes she sounds like a fool when she promotes a companies products. Creatine, Super pump, explosive pre-workout powder, HD HD HD….what?! And then below her picture she starts rambling about energy production through ATP-PC, glycolysis, and how your body uses energy fast through weightlifting and this product is guaranteed to help create more energy through oxidative blah blah blah.

I am pretty sure half of her followers have never studied the NASM textbook so she lost them at the phrase energy production. Get real girl! I unfollowed her ASAP. Such a tool bag being used as an advertising board for this company.

Anyways, my point is, I use two different supplements mainly for my weightlifting. Whey protein and Amino Acids. Amino Acids are the building blocks for muscle growth. I use mine in powder form and sip on it during workouts. No, it doesn’t give me energy but I have noticed a change in my lean body mass. Whey protein is what I use for protein shakes, oatmeal, I put it in my yogurt and my protein pancakes etc. I have even used it in protein brownies, cookies, and muffins. It’s so fun to experiment. The whey protein I use is by NutriForce Sports and Beverly International UMP.

For my pre-workout energy, I just drink coffee and eat oatmeal.

I also take glucosamine-chondroitin for my joints,fish oil and my multivitamin.

I am done rambling but I just thought I would give you my take on supplements. Just do your research and make sure it isn’t something that may be pulled off the shelves in a few months!

Off to lift!!

 

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Leg Workout and Brownies!

Hi friends!

I woke up this morning with a lot of energy and I am not sure why that was the case since I only got about 5 hours of sleep last night and had a super crazy night at work but I will take it! I took that energy to the gym to complete a super sweaty, killer leg workout. It went something like this:

click to make larger

click to make larger

For my warm-up, I didn’t get on a cardio machine, I did 3 sets of 10 burpees with a wide grip pull-up and 10 man makers because those are killer and 10 just about made me want to go home! I probably should have just done 8 or 5 because I am sure by the 5th one my form was a bit off. I also did 4×12 Single Leg Medicine Ball Bridges and Good Mornings on the Smith Machine.

There have been quite a few of you have who asked me to post videos of some of my exercises so I will do my best to get links in on each post. I would do more videos of me performing them but I usually workout on my own so I need to find a better way to set up my phone to record myself. Always awkward but it is really cool to have friends and readers email, text or comment me asking me to post videos of me performing my exercises!!

Man Makers: https://www.youtube.com/watch?v=OmOIDWCvbNg

Burpee Pull-ups: https://www.youtube.com/watch?v=RWysgOhr0vM

I cooled off with 3 sets of 10 squats on the Smith Machine with no added weight and stretching! I will feel this workout tomorrow.

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I love finding new exercises that are challenging. It keeps the gym from getting redundant which you never want and it also allows for different muscle groups to get involved. Too many times, especially when I worked out at a huge, chain fitness center, I would see people with defined traps but no other back muscles? Or deltoids for days but no biceps? I just feel like if your muscles aren’t balanced then it can create or result in injuries. That is just my opinion so focus on ALL muscle groups and you will see excellent results!

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This morning, I woke up starving so I ate 1/2 cup of overnight oats, a banana, and half a grapefruit. Delicious fuel for the gym. I also whipped up some healthy brownies because I was craving chocolate.

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My love for sweet potatoes took over again in this recipe!! In the brownies went:

1 1/4 c bananas

1/2 c cooked, smashed sweet potato ( I have also used pumpkin puree)

3/4 c p.butter (I used sunflower butter)

2 eggs

1/3 c unsweetened cocoa powder

1/4 c applesauce(I use the no added sweetener applesauce)

3/4 tsp baking soda

1/2 scoop chocolate protein powder

2/3 c chocolate chips (I may have added more in this batch)

In a processor, add banana, sweet potato, and nut butter until smooth. Add eggs and applesauce, puree again. Then add baking soda and cocoa powder.

Mix in chocolate chips but don’t over stir. Add to an 8X8 pan and bake at 375 degree for 15-20 minutes.

I have already eaten 1/4 of the pan. Alex, please come home soon so I don’t eat the whole thing!

Laters!!!!

 

 

 

 

Meal Prepping

Heeyyy!

My workout this morning involved a lot of core work which is my favorite! I warmed up with 20 minutes on the arc trainer and ended it with some HIIT aka box jumps, jump rope and burpeeeeeees!

core work

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Here are some links to some of the exercises since a few of you have asked me to post examples!

Cable Crunches: http://www.youtube.com/watch?v=_VSOnS1hXV0

Cable Woodchoppers: https://www.youtube.com/watch?v=qkS4R9HPXjY

Cable Leg Swings or Cable Toe Touch: I swing both legs at the same time but this is another variation!

source: muscleandfitnesshers.com

source: muscleandfitnesshers.com

Planks with knee pull: I do this while balancing on a BOSU ball.

source: fitandfablife.wordpress.com

source: fitandfablife.wordpress.com

Leg Raises with DB: I grip the actual pull up bar since my gym doesn’t have straps. https://www.youtube.com/watch?v=BI7wrB3Crsc

For some time now, I have been an advocate of meal planning. Each weekend, I put together a list of meals for the upcoming week so that I don’t have to go to the grocery store at all during the week and try to figure out lunch or dinner. It saves money, time and keeps us on track with healthy eating!

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Typically, I do my shopping on Sundays or Mondays. I hit up Traders Joe’s and then Kroger if TJ’s didn’t have what I needed. The items you will most likely find in our cart on a weekly basis:

  • asparagus
  • fresh spinach
  • bell peppers
  • brussel sprouts
  • carrots
  • sweet onion
  • artichokes
  • spaghetti squash
  • avocado<—I eat one everyday!
  • apples
  • bananas
  • grapefruit
  • blueberries
  • lean ground turkey
  • chicken breasts
  • salmon
  • tilapia
  • multi grain bread
  • cottage cheese
  • meatless breakfast patties (TJ’s are delicious)
  • eggs
  • almond milk
  • organic vanilla yogurt (TJ’s)
  • frozen mango, strawberries, blueberries

I mix up our meals weekly to keep it interesting. Just recently, we started meal prepping our lunches and snacks. We will cook up some protein and roast vegetables and place each individualized meal in the fridge so it is easy to grab for lunch or after a workout. I am loving this now as it is a huge time saver and I feel great after eating. I also hard boiled eggs, cut up carrots and celery, made a huge batch of overnight oats, and of course keep lots of avocados. I also make my own artichoke pesto and cook up a spaghetti squash to keep in the fridge for a snack.

mealprep

Alex bought a dry erase board for our weekly meals and little notepads so we can keep track of what we are eating as well as our workouts. We can’t wait to see all our hard work come together!

 

Have a great Tuesday!