Bored with cardio? BREAK IT UP

Cardio seems to be a contested topic- you either love it or hate it. Many people complain that the time slowly drags on the machine, which seems to be one of the main reasons people quit and give up so soon.

Recently, I've been playing around with the levels and controls and it definitely has made the time go by faster. I break the hour up into 10min increments, and do the first and last 2 mins of each increment at a higher level. (I often go for longer on the higher level, but this is a great place to start). For example, minutes 0-2 I do on a level 12, then at minute 2 I go down to a level 11 and go as fast as I canuntil I hit minute 8. From minute 8-12 I bump it up to a higher level again. You can increase it even more at minute 13 (ex level 13), then recover (lower resistance, level etc) until you hit the last 2 minutes of the 10 minute interval. This keeps you constantly focused, and breaks the time period down (ie- into 2 min, 6min segments).

Another suggestion I give clients is to always increase the level at the 5 min mark of each 10 min interval or every 5 min (ex min 5, 15, 25 etc), and do a pyramid scheme, starting from lowest level, gradually increasing until you peak at your max, and then decrease until you start the process again. Repeat until your workout is over.
It's fun to push and challenge yourself (see if you can push it out for 1 more minute), and play around with different waves (increasing and decreasing levels in a pattern/segment in a given time period).
Also, don't be afraid to lower the level to the lowest level. A lot of people give up on going because they feel tired, don't feel like it, and feel pressure that they HAVE to do a certain level, time etc. If your legs feel heavy, go at level 1 until you get into the rhythm. Gradually increase, but give yourself permission to keep it low. You will reap the benefits, but most of all psychologically, since you didn't give up. I've had some of my best workouts doing this!

If anyone has any workout routine questions, needs help etc, don't hesitate to ask!
What are your favorite ways to break up cardio boredom?

Post- Workout Food: Fighter's Food

It is no secret that how you recover post work-out will set the stage for your next workout. What so many people refer to as the "Window of Recovery" or Anabolic Window (muscle building/recovery), is the one time that supplements may truly benefit you and offer the most benefit. A lot of people refer to this as a 1 hour window, when in fact studies show that taking a post workout recovery product within 15-30 min following your workout really maximizes your results. Think of yourself as a sponge, your glycogen is depleted post workout, muscle fibers torn up, and your body is ready to soak up anything you put in it like a dry sponge to aid recovery. So this is the time that really matters (a worthwhile read on recovery and Nutrient Timing is "Nutrient Timing: The Future of Sports Nutrition). The aim of "recovery" is to Replenish, Rebuild, and Rehydrate.

What you ingest will go towards repairing your muscle tissue, helping rebuild the fibers you have broken up; replenishing your glycogen stores, so you have adequate energy for the next workout, as well as having energy throughout the day; replenishing your electrolytes, so that the water balance in your cells stays balanced, and you do not get dehydrated and weak. Potassium is essential for this, and for keeping your heart healthy. In essence, post workout fuel, determines your next workout as well as your results.

I know many people who are doing the P90X or Insanity (or similar workouts), and I have to say that I find the Beach Body products shameful, insulting to the customers who pay for these products, and pathetic due to the content and quality. I deal with so many people on a weekly basis, looking for a similar product to their "recovery" drink. For anyone not familiar with it, it contains all of 10 grams of protein. I know that the 4:1 ratio is popular, but the quality of product is lacking: at a whopping 36 grams of sugar per serving, it seems sugar trumps all- keep in mind only 10g protein (the first 2 ingredients are glucose and fructose) . People either do not want to spend money ordering it, or once they read the ingredients, are desperate for a replacement that is all-in-one (especially newbies to exercise, who aren't experienced and don't want the complications of making your own mix). Although there is no "one size fits all" product out there, as we all have different needs, workouts etc, I have come across a wonderful recovery product that I feel comfortable suggesting to clients and customers; one that I stand behind.

I have reviewed Nutrabolics Vitabolic in the past (Multi-Vitamin/mineral/greens/antioxidant), and had great results with it. Besides having a full Sports Nutrition Line, they also make some fantastic Recovery formulas not over flowing with sugar. Namely, Anabolic Window, and the one that I want to review today:
Fighter's Food.


What led me to like this formula, is the formula itself! While not perfect, I have found it gives consistently great results, tastes pleasant, and covers a wide spectrum to help your body recover in multiple ways. It is comprised of all the components one would need in a post-workout optimizing product, in a readily absorbed and digested form.

Fighter's Food is described as a "High performance Protein and Micro-nutrient Complex" and comes in 2 flavors: Acai Berry and Chocolate. Surprisingly the Acai Berry seems to be the most popular. I will post the label and ingredients first, and then do a complete run down following their own description:

Fighter's Food Integrals: Proteins, Carbohydrates, Fiber, Fruit And Vegetable Extracts.


Here is a brief run down of the different complexes as described by the company:

Precision Engineered High Performance Protein Complex: Fast acting, easily assimilated, and anabolically active multi-spectrum protein matrix stacked with essential amino acids, BCAA's, and growth factors.


•Cross-Flow Micro-Filtered Whey Protein Isolate supplies the highest levels of di-, tri-, and oligo-whey peptides, including over 10% immunoglobulins (vital antibodies support a balanced, healthy immune response).

•Whey Protein Hydrolysate is Whey Protein Isolate that has been pre-digested through an enzymatic process and is assimilated into the body quickly. This process breaks the protein down into its smaller amino acids and reduces the amount of time that the protein stays in the stomach, thus making the protein more available for the muscles to begin using rapidly without further degradation by digestion. This makes Whey Protein Hydrolysate well-suited for use post- workout and exercise because of the increased bioavailability of the predigested protein.

Freeze Dried Extracts From Berries And Vegetables: Freeze drying removes water from fruits and vegetables while preserving 100% of the biologically active antioxidants and phytonutrients. In terms of biological activity, FIGHTER'S FOOD possesses powerful enzymatic activity and a full spectrum of vitamins and minerals.

High Tech Fiber Blend: For over-all health your nutritional strategy must include high fiber foods. FIGHTER'S FOOD is a powerful weapon in every athlete's diet and is a convenient way to supplement quality fiber into your nutrition plan.

Size Inducing Carb Formula with Waxy Maize Starch: Waxy maise starch is a unique complex carbohydrate capable of being absorbed quickly by bypassing digestion in the stomach. Unlike glucose, waxy maize actually pulls water and nutrients from the stomach and into the blood. Expect fully engorged muscles, increased vascularity, and greater recovery.

You Get:

•Quality Nutrition

•Faster Recovery

•More Energy

•Advanced Multi-spectrum Protein


As I mentioned, it isn't perfect, namely the lack of BCAA's or Branched Chain Amino Acids (which are in their Anabolic Window formula).

Starting with their Protein Complex, the first thing I generally look for is the type of protein used. I was thrilled to see Hydrolysates, and Cross Flow Microfiltered Whey Isolate on the label! Both of these deliver almost immediate absorption of Amino Acids to the muscles, which the body desperately needs post workout. Hydrolyzed Proteins (Smallest particles, enzymatically broken down into di-tri peptides and have the fastest absorbency),  literally is Pre-Digested and offer great benefits to those looking to maximize their nutrient timing and recovery.



I really love the ratios in this product, as well as the freeze dried component; added antioxidants to negate free radical damage caused by exercise is always welcome! I especially love the Land and Sea Vegetable Complex, which among other things contains: Spirulina, Green Algae, Chlorella, Kelp and Dulse! Granted, it is a proprietary blend of products, so you don't know the standardization and amounts (most likely they are there just as a 'garnish), but the fact that they took the time to research, and put these in here is a nice touch, and a very appreciated component!

The same applies to the Herbal Complex, which includes Milk Thistle, Astragalus and Ginseng. I would have loved to see Rhodiola, and Maca in here as well.

Their Freeze Dried Veggie Complex boasts vegetables such as Kale, Broccoli, Wheat Grass, Barley Grass, Spinach, Shittake, and Cabbage. Vegetables and greens specifically are needed for maintaining a more Alkaline PH balance, and are full of phytochemicals, vitamins and nutrients.

The Freeze Dried Fruit Complex contains Acai Berry, Gogi Berry, Blueberry, RESVERATROL (I LOVE Resveratrol, and highly recommend it!), Coffee Berry, which is a potent antioxidant; Elderberry, which boosts immune health and helps combat the flu and viruses; Billberry, which is great for eye health, and Grape Seed Extract. As you can see, the fruits that they picked are among the highest ORAC containing fruits, that pack a powerful antioxidant and anti-inflammatory punch.


Additionally, it contains no added sugars, which generally is a deal breaker for me. It would be nice if they came out in more flavors besides just chocolate and Acai Berry. Overall, this is a fantastic product. I recommend giving it a try, and seeing how you feel after using it!

*As with all of my reviews, I have not been paid for them at all. These are my own opinions and thoughts. Additionally, I have never been contacted by Nutrabolics.

Muscle Challenge Program

 

A lot of 'Muscle Loving' has been going around the blog world. It's nice to see a shift in emphasis on BUILDING YOURSELF UP, rather than starving, restricting and shrinking yourself down. While Body-Building often takes food obsession and dieting to the extreme, when stripped down to it's basics, it's just that: Body / Building. Building the body up. I like to think of weight lifting as 'building myself up'- this gives it a positive connotation, versus an unhealthy obsession to achieve some sort of body ideal. It also makes me feel empowered (as in I am the one who is building myself up: doing the work, reaping the rewards), and strong.
In honor of this lovely lady, I decided to post a weight lifting/training program, aimed to push your limits, and set new highs. This can be adapted by everyone- whether you lift 5lbs or 50lbs, the aim is to top your personal best, and gain strength and muscle mass.

Train to complete failure on every set.
These are all broken into identical set/reps equations: 5 sets of 5 reps, followed by 3 Sets of 20 Reps, with the exception of Alternating Dumbbell Curls, which you push to do 3 sets of 21 reps.
                                                             Sets        Reps          Sets        Reps
Back and Biceps
1. Bent-over Barbell Rows                        5               5              3             20
2. Lat Pulldowns                                       5               5              3             20
3.One arm dumbbell curls                          5              5               3            20
4.Standing Barbell curls                             5              5               3            20
5.Alternating Dumbbell curls                      5              5               3            21

Chest and Abs                                         Sets     Reps            Sets          Reps
1. Flat Bench Press                                     5            5               3                  20
2. Incline Dumbbell Press
3. Pec Deck/ Cable Converter
4. Weighted Incline Sit Ups
5.Weighted Ball Crunch
All exercised repeated as # 1 (5,5,3,20)

Legs and Calves                                   Sets            Reps         Sets              Reps
1. Barbell Squats                                       5               5                 3                   20
2.Stiff-Legged Deadlifts        
3.Dumbbell (weighted)l Lunges
4.Standing Calf Raises
5.Seated Calf Raises
All exercises repeated in the 5,5,3,20 set/reps split as listed on #1

Shoulders and Triceps                          Sets           Reps         Sets             Reps
1. Seated Dumbbell Shoulder Press           5               5                 3                 20
2. Lateral Dumbbell Raises
3.Dumbbell Shrugs
3.Close Gripped Bench Press
5. Skull Crushers


 It may not seem like a lot, but remember TO FAILURE. EVERY SET. Also, challenge yourself to increase your weight every week or 2 weeks. Keep tearing up those muscle fibers, and remember to properly recover with rapid acting Whey Protein Isolate within 40min- the sooner the better. Recovery is where your muscles are made! Take advantage, incorporate Nutrient Timing, and optimize your workouts; MAXIMIZE YOUR RESULTS. Remember to keep proper form!

For my inspiration, click on ALICA MARIE'S OFFICIAL SITE! LOVE HER!!!

Super proud UPDATE on morning status

So, I decided to hit up my apartment's 'gym' as I stated in this mornings post- not expecting much and telling myself I would do at least 20minutes... Well, I haven't been there in AGES- it is ALL updated and new! I wanted to take more pictures, but this grumpy old woman and guy were there so I did what I could! I had planned to go on the treadmill and take pictures for you guys because I said it was from the 80's. Well they have 5 now and they're not garbage! I threw me stuff on one of the ones facing the windows/balcony and decided to try out the elliptical-like machine beside it (Octane 350pro) as a warm up. WOW Brutally hard!

I wanted to stop after 5 min but kept going. I kept telling myself I could get off at 15min, then 20, then 30... I somehow made it to 61 Minutes!!! This is more than I would do at my own gym! I don't think the cal burn was accurate but I wanted to write down my miles. I have no idea how to use this machine, so @ 1hr I pressed 'cool down' thinking it would lower the level and give me 5min. NO. It bloody erased all my stats from the previous 60minutes! I have no idea how many miles I did! oh well.

I felt so proud of myself after this! I was beyond sweaty and marched my ass to the Safeway by me to grab radishes! I have NO food in my apartment. Wow, it was cold and windy, yet deceptively sunny! I had to take a picture of these shrooms! You guys know that I spend about $30 on mushrooms a week! I eat them all the time, and they keep me from binging on crap food. Well, these pictures do not do them justice! They were HUGE! Like FIST sized! I texted my 'weekend' buddy, and we are stopping there first! I then came home, finally put money on rent and am not finished devouring 2 bags of radishes and waiting for my microwave to finish heating my lunch! I got a package today (picked it up from the office when I was paying rent)... Haven't opened it yet, but I hope it is my VEG NEWS win from Kailey!

Dessert, Dinner, dessert, shopping!

I feel so out of sorts this morning. Surreal? I had a wonderful workout at the gym- almost as if I wasn't even there. I tuned into CNN to hear Obama speak and somehow it kept my focus off of the workout itself. Iron Chef came on @ 10 and for the last 12min or so I watched that. I did 55min on the elliptical, burned 533cal/5.62m.

Post workout I had 2.5 Sweet Nothing Belgium Cats AND2.5 scoops of
Genesis Today's 4Fiber  with 2 scoops of Amazing Grass Super Foods Chocolate! I added cinnamon, sweet and low, and mixed it with Walden Farms Sugar Free Pancake Syrup. OMG!!! HEAVEN!


For lunch I made a huge coleslaw type salad. 1 454g bag of Fresh Express Coleslaw mix, 1 cucumber, 1 yellow bell pepper, 1 can of green cut wax beans with Walden Farms Asian and Thousand Island dressing.



UPDATE:
Had a really nice day! Got TWO Amazing Grass Superfoods! 1 chocolate and 1 berry! I also got more Romaine, canned beans, jello, radishes, banana peppers, tuna, vitamins, tea and loaded up on my new favorite fresh salsas (Wholly Salsa)!!! I got 2 of each hotness (2 mild, 2 medium, 2 hot):


Dinner is always a time consuming procedure!!! Many layers.

Layer/step 1 (romaine/coleslaw/chili flakes, Italian seasoning, seasoning salt):


Layer 2: Tuna and microwaved seasoned beans added with green onion, radishes and more coleslaw:



Layer 3/Top: More Romaine, tomatoes, green onion, coleslaw, seasoning:





Final product with the extra lettuce and coleslaw I added in so I never had an empty bowl: