I had an amazing leg workout yesterday at the gym. I used the superset method, but rather than using two weighted exercises, I coupled a weighted exercise with a bodyweight or plyometric exercise. I love this method because it builds muscle but emphasizes the fit lean muscle tone. This is what I'm aiming for in the lower half.
I've shared glute and butt exercises with you, but today I'm emphasizing the quads and calves more. I throw in one hamstring exercise cause I can't do it at home.
HERE WE GO!
To Get and or Maintain lean muscle tone, choose a weight that brings the burn around rep 12 and you have to really push through to 15.
If you want to Increase Muscle Size, choose for a weight that you can only get 8-10 reps out. This is for you ladies with Chicken legs. :)
Do 3 Rounds of Each Superset
Superset 1:
* 15 Dumbbell Squats (Drop Set: Drop the weight 5-10 lbs each set) I used 25,20,15 in each hand
Grab 2 dumbbells and Squat with toes forward knees hip width.
* Wall Sits (Drop Set with your time. 1 min, 45, sec, 30 sec)
Immediately go to a wall and sit 90 degrees. Hold the seated Position.
Superset 2:
* 15 Leg Presses On Machine
or
* 15 Jump Squats
Superset 3:
* 15 Leg Extensions on Machine
*24 Jumping Lunges Alternating.
An Option is to do 12 stationary jumping lunges on one leg and then Switch legs
Superset 4: 3 Sets
*15 Calf Presses on Machine
* Calf Raises against wall. Perform them to an intolerable burn. I did about 30
1. Toes Forward
2. Toes In
3. Toes Out
Superset 5: 3 Sets
* 15 Lying Hamstring Curls on Machine
* 15 Pop Squats
Finisher!
Choose this if you feel like you can go that extra mile. You can do 1-3 sets
I'm not going to lie, I've had my share of diet coke throughout life, and I'm currently VERY guilty of the gum, but I think it's high time I finally boot the habit because after what I am about to share with you, trust me, you too will never want to chew on a piece of aspartame EVER again.
Here's the bottom line before I get into the details, Aspartame is a chemical. It is not natural. It is foreign to the body and it causes chemical reactions in the body that vigorously destroy brain cells, lowers immune function, and causes hormonal disruptions affecting the brains appetite center. You rarely see diet coke really aiding in someone's weight loss. I'll explain more in a minute.
Let's begin with our favorite Government Entity, The FDA.
The following symptoms account for75% of the adverse side effects linked to Aspartame that have been reported to the FDA since it's introduction into our food supply:
Headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain.
According to researchers and physicians studying the adverse effects of aspartame, the following chronic illnesses can be triggered or worsened by ingesting of aspartame:
So, WHY in the world did the FDA allow this stuff on the market to begin with?
Good Question. For sake of time, watch the video I have linked below and it will tell you all about the history of The FDA and Aspartame.
NOW,
Let me now tell you a little bit about this lovely substance we call Aspartame.
Aspartic Acid (Aspartate), the main ingredient in Aspartame, and Glutamic Acid (Glutamate) are amino acids that act in the brain as neurotransmitters. They are also known as the infamous EXCITOTOXINS. The presence of too many of these amino acids cause an "excitatory reaction" that create a massive amount of free radicals in your brain. These free radicals end up literally "exciting" the neural cells of your brain to death.
In other words, they kill brain cells! LOTS of them.
In a practical sense, every time you drink something containing aspartame ESPECIALLY if it also contains caffeine, you may feel great for a minute, but just equate that elated feeling to the feeling of brain cell destruction. That is PRECISELY what is going on.
There is a Blood Brain Barrier that protects your brain and as you age it begins to break down. But consuming too many chemicals such as aspartame that cause these excitatory brain reactions will speed up this process, making your brain vulnerable to all kinds of chronic neurological diseases we see today among many OTHER health issues.
Here are the most common:
Multiple sclerosis (MS)
ALS
Memory loss
Hormonal problems
Hearing loss
Epilepsy
Alzheimer's disease
Parkinson's disease
Hypoglycemia
AIDS
Dementia
Brain lesions
Neuroendocrine disorders
Now, you may be turning your nose up at me and saying, "Well, I drink Diet Coke all day every day and I'm fine!"
Here's the deal, this stuff catches up with you. And, I truly believe the reason why I am seeing SOOOO many women my age come down with autoimmune problems like lupus, fibromyalgia, RA, and a host of other diseases is because of this artificial sweetener that was introduced right around the time we were born. Artificial sweeteners are CHEMICALS. They are not meant for our bodies.
Aspartame is also a powerful stimulator of insulin release and induces Hypoglycemia. This is very paradoxical when you consider the fact that this artificial sweetener is promoted as a weight loss ingredient.
But let's also think in terms of our children who are consuming this in excess. When hypoglycemia is occurs, there is a blood sugar drop. The body tries to get the blood sugar back up. The adrenal glands are stimulated and epinephrine and norepinephrine are released. The release of glutamate is stimulated in the brain which causes excitability and hyperactivity and ultimately brain damage. When we put our kids in this constant state of blood sugar highs and lows whether it's from real sugar or artificial sweeteners, we are essentially destroying their brains.
Am I being harsh? No, I'm being serious. Am I going overboard? I don't think so. You'd agree if I were talking about cigarettes.
Let's not wait to remove this stuff from our diets until the FDA finally decides to take it off the market.
Can we give our kid a cookie every now and then? Of course! I absolutely do. The problem is that all these quick fix foods out there are packed with these sugars, artificial sweeteners, and preservatives. If we aren't giving ourselves and our families the majority of their foods from whole foods, then we are causing long term damage.
Consider this...
Our brains are only 2% of our body weight.
YET, they consume 20% of our oxygen consumption and 25% of our glucose consumption.
Our brain is the MOST metabolically active organ in our body.
We NEED to take care of it.
Consuming excessive amounts of artificial sweeteners are causing serious damage. We have the ability to say no and we have the control not to give it to our children.
Here is a GREAT movie all about artificial sweeteners. You'll hear from many people who have been affected by them and from many doctors and other experts about the ins and outs of this dangerous chemical compound.
Knowledge is power. First you have to learn for yourselves and then you have to make a decision for yourself.
Aspartame is an artificial sweetener, an additive. And it’s a chemical. It’s not a natural product, it’s a chemical. The molecule is made up of three components. Two are amino acids, the so-called building blocks of protein.
One is called Phenylalanine, which is about 50% of the molecule and the other is Aspartic Acid, which is like 40%. And the other 10% is so-called Methyl Ester, which as soon as it’s swallowed becomes free methyl alcohol. Methanol. Wood alcohol, which is a poison. A real poison.
Excellent documentary showing how dangerous artificial sweetner Aspartame is. From its history, to its effects this video is enough to shock anyone into really looking at there food labels next time they shop. Aspartame is a toxic food that came into the world as an investment by Donald Rumsfeld, while ignoring the deadly effects the tests showed. Take a good look at this video, it could save lives.
"If it doesn't challenge you. It doesn't Change you."
These are the words that have been running through my mind all week. They are the words that have been encouraging me and pushing me in my daily life and reminding me of why I hang in there no matter what. I know that it is the challenge that changes me. I know that without pushing through, I will remain the same.
Too many of us just settle for what's comfortable, but we spend our lives complaining about what we're NOT and what we DON'T have. We aren't willing to experience anything unfamiliar, uncomfortable, frightening, painful, or difficult in any way. But we have to remember that just because something may "feel" bad doesn't mean that is actually IS bad. It's often the most difficult things to us that become the absolute best things for us.
Start recognizing those times in your life when you experience discomfort and begin using them as tools for change. See it as an opportunity for growth and refinement. Own the uncomfortable and push through it. You will adapt and you will be a stronger person for it.
Think about that today as you exercise. Push through when it gets painful or difficult. It's at THAT point that CHANGE HAPPENS!
Today I am sharing a circuit with you. You can do this at home or a gym. Set your circuit up BEFORE you start so you can jump right into everything. Circuits are great fat burning workouts. You are pushing yourself as hard as you can and switching things up. Your metabolism and fat burning mechanisms have to keep up.
Repeat the follow Circuit 3 to 4 times. Perform each exercise for 1 min. Rest between sets until you get enough energy back to go strong.
Let me just tell you how proud I am of my girl Cassie Reeh!
Tuesday was her 4 week weigh in and I am so excited to share her results with you.
First let's reflect on what she is doing. I have put together a 12 week "Get Healthy for Life" plan. Yes, Cassie is losing weight and getting fit, but those are only pieces of a much bigger picture. I have been teaching Cassie how to slowly change her lifestyle habits in such a way that she can adopt them for herself and easily manage them and improve upon them for a lifetime.
I have developed a well balanced meal plan that focuses on being HEALTHY. It falls within her optimal calorie range and the macro-nutrients are arranged in such a way that she is feeling well balanced, nourished, and stabilized. I include an abundance of superfoods in her diet so that she is eating foods that bring her life and vitality. She is also taking a variety of whole food supplements according to her needs that support her nutritional goals.
Cassie is NOT on a "weight loss" diet. In order to lose weight in a healthy way, you should lose it at about a pound a week. If your body is largely overweight, it'll lose more because it is SOOOO happy to release it's toxic junk, but the idea is to lose fat without burning muscle. In order to do that, your nutrition must be carefully planned and you must be patient with your progress as your body adjusts.
Cassie meets with me a minimum of 3 days a week for training. I focus on Lower Body one day, Upper Body Another, and Full Body Another. The other days, she either goes to Turbokick or does some other form of cardio....even if it's going for a long walk.
Remember that losing weight, getting fit, and being healthy is mostly related to your diet. Without proper nutrition, all of your other efforts in life can only go so far.
So here we go.....
CASSIE'S 4 WEEK WEIGH IN!
Body Composition Week One:
WEIGHT:
199.4 pounds
BODY FAT:
based on bioelectrical impedence: 35.4% (overweight)
based on sum of measurements: 41.9% (obese)
BMI:
31.4 (moderate severity) is there such a thing?
Measurements:
Neck: 14.25
Chest: 46.5
Bust: 40
Waist: 38.25
Hips: 43.5
(Cassie has a waist to hip ratio of .88. This puts her at risk for many diseases)
Thigh: 25.25
Calf: 15.75
Upper arm: 13.75"
Bicep: 12.75'
TOTAL INCHES: 250 inches
Body Composition Week 4:
WEIGHT:
188.2 pounds: -11.2 lbs
BODY FAT:
31.5% -3.9%
BMI:
29.47 -1.93
Measurements:
Neck: 13.75 -0.5"
Chest: 44.5 - 2.0"
Bust: 37 - 3.0"
Waist: 36.5" -1.75"
Hips: 42.25" - 1.25"
Thigh: 24.25" - 1.0"
Upper Arm: 12.75 -1.0"
Bicep: 11.75 - 1.0"
TOTAL INCHES: 222.75
Total Inches Lost: -11.5"
So, in 4 weeks, Cassie has lost 11.2 pounds and 11.5 inches!!!
That is actually RIGHT ON. You should lose about a pound per inch if you are losing fat.
YAY!
We also need to give Cassie Props because she was at camp for a whole week without healthy food or regular exercise, so REALLY this is only 3 weeks on the program. She has lost almost 3 lbs a week which is actually about a pound more than I'd like to see, but hey! More power to her. It'll slow down as she balances out, but will be a steady and lasting loss until she finds her happy place. Let's give it up for Cassie.
I know we've focused quite a bit on the lower body, so today I'm taking it upstairs. I have had some amazing upper body workouts lately and I'm already seeing a huge difference.
I am a girl who was born with natural muscle tone, so I've never been a big weight lifter. I usually keep things in check through body weight exercises, but I have been learning that one of the best ways to sculpt your body is through specific weight training. It also allows you to correct certain muscle imbalances. For instance, I have a very strong upper body in the front. My pecs, traps, and anterior deltoids are jacked, but they are also tight and too strong, so they cause weakness in my back and a rounding in my shoulders. My rhomboids, lats, and posterior deltoids are weak. This translates into back pain and poor posture.
In fact, it is the back of our bodies that are neglected the most, and we all need to be working on them for our overall well being. As we age, the problem will only get worse if we don't maintain a strong back.
So I'm going to help you "Bring Your Sexy Back" with a Sexy Back.
You will need a gym for this most likely. But you can look for alternatives to these exercises online if you'd like to do them at home.
Warm Up: 5 Mins on an elliptical with handles
* 3 Sets of Assisted Wide Grip Pull ups with 30 s to 1 min rest between
Reps: 15-10-12
You may need to change the weight to perform all reps as you go along
Perform the following Supersets for 3 sets, laddering your reps 15-12-10
I have wanted to compete in a Body Building competition for as long as I've been a fitness fanatic. I know that most of you are thinking NASTY because you are most likely picturing this...
Oh my gosh. It's hard for me to look at that. Is that even a woman???
Sorry, but I had to paint a very clear picture of what I will NOT be participating in. Haha!
Here is a better idea of what I'd be aiming for.
"Fitness and Figure competition is a class of physique-exhibition events for women. While bearing a close resemblance to female bodybuilding, they emphasizes muscle tone over muscle size."
FITNESS
In a Fitness contest, the competitors show off their physiques and perform a demanding aerobic routine.
Tanji Johnson
FIGURE
In a Figure contest, the emphasis is on the feminine and there is not a routine round.
Nicole Wilkins
What's the difference?
Curves are compulsory, and facial beauty is prized. However, the physique guidelines are similar, and many women cross over from one to the other. The division emerged on the scene when the numbers for Fitness competitions started to dwindle.Typically these competitions are held as part of the same events as bodybuilding contests.
And then there's
BIKINI
The biggest difference in bikini competitors and figure competitors is their pose and their "look." They train and eat much the same way as figure girls but keep a fuller figure and give a different image.
Although I would of course like to "look" like the bikini girl, I think for competition sake I would do better in Figure because of my natural body type. In other words I have REALLY broad shoulders. But sometimes, you can be either depending on how your body shapes up.
So ONE day, I plan to be in a competition whichever it may be, and I'm trying to educate myself as much as I can until that day comes. I feel very confident I could shape up and lean out pretty quick.
Ya know...for the fitness professional and enthusiast like myself, I see the fit body as a blend of art and science at it's best. It is the result of hard work and dedication. The human body can literally be molded like clay and it fascinates me! After all, this is my professionm so I'm bound and determined to make a competition happen. I feel that it will grow me as a trainer and nutritionist as well. I want to understand it on a molecular level especially if I am training people to be in competitions one day.
So, I'm gonna do it. WHEN? I'm not sure. But I always said I'd wait til my girls where both in school, so who knows...maybe within the next year.
Now THAT will be fun to blog about. :)
One of my biggest hang ups though is trying to figure out exactly what I believe about nutrition in this regard. A lot of competitors use supplements that are unnatural. They are perfectly legal, but just not "whole." They also eat a TON of animal based protein...eggs, chicken, etc... My body despises such things, so I'd have to find other ways that work for me. I want to have integrity in the choices I make as a competitor and be true to what I believe about healthy eating habits. It can TOTALLY be done.
In fact, I have a good friend who embodies the essence of whole food nutrition. She is happy and healthy and beautiful and doing CRAZY awesome as a competitor since she started in January of this year. Here's a picture of her and a link to her facebook page. She is a fantastic friend and is actually moving to Lawton for a short period while her husband goes through training. I cannot WAIT for her to be here. She will be the lightening to my fire. hahaha.
Anyway, I just wanted to share a little bit about my future goals in the fabulous world of fitness. I believe in livin large. If you have a goal or a dream or an ambititon then you should go for it no matter what. God will say no if it's not right. All you can do is your best.
I also want to share a link to 2 Competitors I love and admire and respect because of their strong faith.
1. Tanji Johnson
His Grace is Sufficient!
I don’t know about you, but in my youth, I fell into the need to be successful in EVERYTHING I did. It fulfilled me and made up for the lack of affirmation in my childhood. Drive and ambition are notable qualities, but if they lead you to be without GRACE for yourself as you walk through life, then it can become very unhealthy.
When you fail, how does your discouragement affect you? For example, the way we look is often a reflection of the lifestyle we live. It’s easy to feel guilty when we get out of shape or look a hot mess because we feel bad about the choices we’ve made or are making. We know how we should be living, what we should be putting in our bodies and how we should honor it with exercise and living a life of great health and energy. But sometimes… we just don’t. Sometimes we get lazy; sometimes we just want a break from the discipline, focus and motivation required to do the right thing. And many times, the guilt of our decisions drain us of our strength and confidence. In a positive way, guilt can convict us to make better decisions and live better. But shame carries a weight so heavy that it keeps us down. Living in guilt can become a habit; a familiar place to retract to. We allow ourselves to be discouraged and place our identity in our actions and past. This is the quickest way to death. To live in freedom is to walk in the light and believe that God has not forsaken but set forth great plans for you in your life!
Why are we so surprised and condemning when we know that Adam and Eve left behind in all of us, an inclination to sin? (Romans 5:12, 17) The beauty of our salvation is that Christ’s sacrifice is the ultimate and final payment of our sins (Hebrews 7:27). We have been set free from our past, even the past of “yesterday”. That is why there is freedom in Christ. The price has been paid. We no longer have to be slaves to sin living in darkness. Acknowledging this grace and this freedom is what being a Christian is about. Living a life of gratefulness and knowing that God’s grace is sufficient for our souls allows us to live in joy and abundance. Therefore, we should never give up on the pursuit of excellent living. Accept grace and renew your faith in the God that empowers us.
If you are struggling in your fitness program, relationships, personal issues….don’t give up! “For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline” 1 Timothy 1:7.
Stay encouraged, my friends, we all fall short of the glory but we are all one in Christ.
I have some super exciting news for those of you with the night time munchies....especially those of you who love something cold and sweet like say....ice cream.
If you are like me then you probably eat dinner around 6 and may not hit the hay until 10 or 11. That's kind of a long time to go without eating ESPECIALLY if you are super active. There is a common belief that it is not wise to eat past 7 or 8 pm. Well, it really just depends on what you eat and what your health and fitness goals are. But let me tell you that you can eat a fantastic night time snack that will actually BOOST your metabolism and encourage muscle repair and growth.
However, I do hate to inform you that it's not ice cream. Not that I have to explain it to you, but ice cream is high in fat and sugar....and if it's says it's NOT high in fat and sugar then you should assume it is full of chemicals and other endocrine disruptors that throw your metabolism out of whack, so please do your best to avoid the regular practice of such indulgences.
So what's the fantastic alternative, LIZ???!
Well, I'm going to give you 2.
Non Fat Greek Yogurt and Cottage Cheese. Here's an article I'm sharing from bodybuilding.com that gives a brief run down on why it's good to have a bedtime snack.
"Inexperienced dieters commonly believe anything consumed in the hours right before bed goes directly to body fat stores. Sounds like a nightmare for your physique! The real nightmare is that they end up going to bed hungry, wake up with minimal energy, and wonder why they feel like crap despite being disciplined.
Wake up! Your metabolism never fully shuts down, even overnight. Eating too many calories or bad foods before bed adds fat to your frame, but not all nocturnal noshing begets extra body fat.
The trick is to be smart before sleep time. If you snack late, make room for the extra calories earlier in the day to obey your target calorie limit. Choose foods which fuel muscles, keep hunger levels low, and promote stable blood glucose levels … so your brain doesn't wake up your body."
So let's take a look at these 2 Options. We'll start with a nutrition profile on each
1. Non Fat Greek Yogurt.
Nutrition Profile:
Calories: 130
Fat: 0 g
Protein: 23 g
Carbs: 9 g
Greek yogurt is high in protein and packs a calcium punch. Boost the healthy fat content of this low-fat snack with some flaxseeds. Together, these deliver a steady dose of fiber, protein and omega fats
2. Non Fat Cottage Cheese
Nutrition Profile:
Calories: 104
Fat: 0 g
Protein: 15 g
Carbs: 10 g
Cottage cheese is ideal before bed because it includes lots of slow digesting protein, which releases steadily into the body while you sleep. This ensures a steady supply of amino acids through the night.
Adding natural peanut butter to this snack increases digestion time, enhancing the snack's ability to control hunger.
Aspartame is an artificial sweetener, an additive. And it’s a chemical. It’s not a natural product, it’s a chemical. The molecule is made up of three components. Two are amino acids, the so-called building blocks of protein.
