Wednesday Workout: Fat Burning Circuit

This workout can be done at home. All you need is a pair of dumbbells, a jump rope, and something to step up on like a coffee table, a chair, or in my case, my husbands tough box. 

You will perform 10 exercises back to back with 45 seconds of work and 15 seconds of rest. You can perform them 2 times through for a 20 min workout or 3 times through for a 30 min workout. Heck, if your psycho, go for 6 rounds and make it an hour, but make sure you clear it with your doctor first. ;)

A circuit such as this follows the principle of muscle confusion which keeps your metabolic rate fired up and increases your post exercise oxygen consumption...meaning...you're burning calories long after you've quit exercising. 

Focus on the push. It is only 45 seconds. You can absolutely hold on for 45 secs. Go fast, but do not sacrifice form for speed. If you start to reach failure, just stop for a second and then keep going. I see too many people lookin like their doing the funky chicken just cause they're miserably trying to go fast. Just slow down and get as many CORRECT reps in as you can within your working time frame. OK?!

Let's Go:

2-3 Rounds. 45 seconds of work/15 seconds of rest. 

1. Jump Rope

2. Side to Side Pushup on knees or toes

3. Box Jumps or step ups

4. Curl and Press with Dumbbells

5. Divebombers or Pike Pushups

6. Sprints (Choose 2 points and run as fast as you can between them)

7. Pulse Squats. Hold 2 dumbbells if you so choose (sit back. stay low)

8.  Triceps Dips

9. Burpees

10. Plank

BEAT THE BLOAT!!!

Unfortunately, I gotta talk about a personal issue for the sake of praising my favorite new supplement. But I'm also doing it for the sake of the many many people who I know share the same issue.

What's the issue?

BLOATING.

I'm not talking about water retention either. I'm talking about that painful swelling that happens in your stomach and leaves you in absolute misery until it "passes." ;)

This has been an on and off struggle of mine ever since eating clean. WHAT in the world. Isn't eating clean supposed to solve all your problems?!

Well, unfortunately, it can sometimes begin to reveal the "real" issues that are going. Rather than being "fatigued in general" or "chronically gassy" or "always having a headache", you will begin having acute symptoms. They seem more dramatic though because they are "onset" rather than chronic. But find great joy in coming to this place. Your body is very specifically wired and it is unique. Once you are mostly clean, you can really begin to find the connections between your symptoms and their cause.

Back to the bloating thing. I seriously can bloat so bad at times that I look 6 months pregnant. Ask anyone who has seen me in this condition. I've even taken pregnancy tests before because it can persist for days. LOL. It's ridiculous...and it's PAINFUL. I think the cause is either certain food combinations, too much raw produce, or eating while I'm anxious. Who knows? It may be a food allergy, but I haven't found a specific link. 

However, I think I might finally know what could possibly be going on, and I think I may have found my ultimate solution to this problem!!

 I have heard and learned about "Digestive Enzymes" for years. I never prioritized it on my supplement list because I felt other things were more important. :) Anyway, while I was away at home last week, I broke down and purchased the smallest and least expensive bottle I could find. I figured I would give it a run for it's money.

Well, let me just tell you! I have had no bloating WHATSOEVER. I just pop one of these puppies right before I eat my meals and my tummy stays happy. If you struggle with random tummy swelling and pain, I highly recommend trying these out.

So, what exactly are digestive enzymes?  

Digestive enzymes are secreted along the gastrointestinal tract and break down the food in the body so that the nutrients can be absorbed.

A good example would be someone who is lactose intolerant. They have to take lactase prior to dairy consumption in order to avoid GI disturbances. Well, there are a broad spectrum of enzymes that have specific functions for breaking down certain nutrients. Here are some examples.

Protese breaks down protein

Amylase breaks down carbohydrates

Lipase breaks down fats

Glucoamylase breaks down starchy foods

Cellulase breaks down cellulose 

Maltase breaks down simple sugars

and so on and so on....

I am taking a supplement right now that has a very broad spectrum of these enzymes...and Heck, I don't know which one I was deficient in, but I'm sure that getting an extra dose of each one can't hurt. 

I am super happy right now to think that I may have FINALLY found a cure to my digestive woes. I honestly don't think I have a specific food allergy. I think my body is just lacking in the abundance of certain enzymes. 

One day I hope to make it to a naturopath who can help me find this out for sure. 

In the meantime, I'll be sticking to my new favoritist supplement. Digestive enzymes!

Here's what I'm taking with a link to their website underneath the picture

http://www.enzymedica.com/index.php

Digestive Enzymes Benefits

Digestive Enzymes can be beneficial for more things than most people think. They have been shown to benefit people with:

• Acne rosacea


• GERD


• Indigestion


• Candidiasis


• Crohn's disease


• Eczema and other skin problems


• Food allergies


• Low back pain


• Sinusitis


• Rheumatoid arthritis


• Unexplained weight gain

Here is an in depth article on the matter.

 http://www.yourbodycanheal.com/enzymes.html

Digestive Enzymes and Benefits
Enzymes are energized protein molecules essential for the digestion of food, brain stimulation, tissue, cell and organ repairing and generating cellular energy. Even though they are a catalyst for many biochemical reactions they do not change or get consumed in the process.
There are three types: metabolic, digestive and food.
Digestive
Digestive enzymes are secreted along the gastrointestinal tract and break down the food in the body so that the nutrients can be absorbed. Enzymes are present in the food you eat which is why there is great importance placed upon having plenty of raw foods in the diet. The enzymes in raw food help start the process of digestion which reduces the body's need to secret digestive enzymes.
Food enzymes are destroyed when cooking at moderate or high temperatures. They are "turned off" at a dry-heat temperature of 150 degrees Fahrenheit and a wet-heat temperature of 118 degrees Fahrenheit.
If your body has to rely too much on its own digestive enzymes the result is more stress is placed on your system and organs leaving less time and energy for other jobs such as rebuilding and replacing damaged cells and tissue and keeping your immune system strong.
A diet that consists mainly of cooked food requires the pancreas to "work overtime" and the extra effort leaves it exhausted. If the pancreas is always having to produce enzymes that could come from food it will eventually cease to function properly. The late Dr. Edward Howell suggested that when a person eats an enzyme-poor diet consisting of lots of cooked food, the result is illness, lowered resistance to stress and a shortened life span.
Eating lots of raw foods and taking a high-quality enzyme supplement can help avoid depletion of the body's own enzymes thereby reducing stress.
In the book, The Healing Power of Enzymes, Dr. DicQie Fuller talks about the importance of enzymes and says:
"Eighty percent of our body’s energy is expended by the digestive process. If you are run down, under stress, living in a very hot or very cold climate, pregnant or a frequent traveler, then enormous quantities of extra enzymes are required by your body. Because our entire system functions through enzymatic action, we must supplement our enzymes. Aging deprives us of our ability to produce necessary enzymes. The medical profession tells us that all disease is due to a lack or imbalance of enzymes. Our very lives are dependent upon them!"
Importance of Digestive Enzymes
There are approximately 45 essential nutrients that the body needs to carry out normal bodily functions. Essential means that the body cannot manufacture them and they must come from outside sources.
There are at least 13 kinds of vitamins and 20 kinds of minerals, in addition to fats, carbohydrates and water that are required for proper metabolic function. When food is consumed it gets broken down for absorption and transported by the blood stream.
Nutrients, including enzymes, work synergistically which means they cooperate with each other acting as catalysts. This promotes absorption and assimilation. The importance of digestive enzymes resides in the fact that the human body cannot absorb nutrients in food unless digestive enzymes break them down.
The body progressively loses its ability to produce enzymes with major drops occurring roughly every ten years of life. At the beginning it may not be that noticeable, however, later on you will discover that you cannot tolerate or enjoy certain foods like you did before. This may also be accompanied by a feeling of reduced stamina. Yes, you're running low of enzymes.
How Do You Know if You Are Lacking Enzymes?
Heartburn, gas, constipation, bloating, allergies, ulcers, lack of energy and reduced functioning of the immune system may occur when there are not enough enzymes.

Cassie's Second Weigh In: Unbelievable!

Cassie and I will both be out of town next week so we had to do an early weigh in, but let me tell you...there is no disappointment here!

No Elaboration needed. Let's get straight to the stats!

First Body Composition was taken on May 15:

Beginning Weight: 199.4 pounds
Current Weight: 179 pounds
- 20.4 lbs

BODY FAT:
 30%
  -4.5%

BMI:
26.4
 -5.0

Measurements:
Neck: 13.5
 -0.75"

Chest: 43.5
- 3.0"

Bust: 35.5
- 4.5"

Waist: 34.75"
-3.5"

Hips: 40.75"
- 2.75"

Thigh: 22.75"
- 2.5"

Calf: 15.25"
- .5"

Upper Arm: 12.25
 -1.5"

Bicep: 11.5
 - 1.25"

Total Inches Lost: -20.25"

So, Cassie has lost 20.4 pounds and 20.25 inches in less than 2 months!!!

 That is incredible. And again, she's lost just as many inches as she has pounds which means she's losing fat. 

She looks amazing! I am so proud of her!

 

Wednesday Workout: Hit the Track

Good Morning!

Almost everyone has a local high school or middle school that's not too far from home. You can do so much more around a track than just run in circles, so I wanted to share a great workout with you that anyone can do!

I've personally decided to start hitting the track twice a week as part of my weekly workouts because it targets my lower body muscles in a more dynamic way, it increases my cardio, and it will help me maintain my athleticism as I begin training more with weights. I currently do one track workout that is more strength focused and follow it up with a distance run and I do another track workout that is more cardio based that I do post leg workout.

I am going to share a little combination of those workouts with you. Here it goes!

 

1. To warm up Run 1 lap (400 m) around the track 2-4 times. On your final lap, pick up the pace and run hard. 

2. 100 meter traveling lunges (1-2 sets)

3. 1 lap around the track

4. 50-100 meter traveling side shuffle or side lunges. Hit both sides. (1-2 sets)

5. 1 lap around the track

6. 100 meter traveling step squats Step forward and squat. (1-2 sets)

7. 1 lap around the track

8. Rest and Breathe!

9. 100 m sprints followed by 10 jump squats or regular squats. (2-4 sets)

10. If you can find bleachers, finish up with 2-6 sets of stair runs. 

11. If you're looking to go the extra mile, finish up with with another 4 laps around the track. 

VOILA! Wasted!

So, What's Next on the Bucket List?

What in the WORLD have I been UP to lately?!

I know. I know. I haven't been blogging and facebooking as much lately....but it's NOT because I'm lazy. It's because I am super busy. There is just NOT enough time in the day to do everything I want to do. :)

Currently I am studying to become a Corrective Exercise Specialist, I'm creating nutrition plans for people, training clients, and hard core training myself. Oh, yeah...and I'm parenting and housekeeping. In other words...I am LOVING my life right now. I am doing precisely what I love and feel gifted in. It is not without a LOT of hard work, dedication, and long hours, but there is no better feeling than going to bed at night with peace and happiness in my heart. I fall short and get overwhelmed and have mini meltdowns every now and then like anyone else, but I feel those moments keep me in tune with my humanity.

So, here is my latest "personal" endeavor. In the midst of helping others, I realize how important it is to take care of myself...even if it means waking up at 4:30 am!

Anyway, I am pretty much bound and determined to be in a figure competition. I've always wanted to experience what it's like to reach that level of fitness and discipline but have steered clear until I felt the time was right. Other than making sure that my family takes priority, I also wanted to be certain that a competition is something I could be in without compromising my integrity in any way. I promote balance and vitality. If competing meant being extreme and obsessed, then I would be living a life that is incongruent with my beliefs. I've seen too many women screw their bodies and metabolisms up by participating in these competitions. They suffer from body image disorders and remain in a constant mindset of "I used to be so much better than I am now". 

However! I have ALSO found many women who have gone about reaching this level of fitness in a very wholesome, healthy, and balanced way. These women have inspired me and shown me the other side of competing where they are simply embodying and exemplifying health and fitness at an outstanding level.

Basically, it comes down to personal reasons for wanting to participate in a figure competition and assessing whether you are ready mentally and emotionally. Honestly, I feel that I have a very good grip on reality at this point concerning my body and my health. 

My reasons for competing are 3 fold:

1. I want to understand the science of elite transformation that can happen to the human physique on a molecular level. In other words, I want to experience it for myself. I don't expect to maintain it at an elite level or even want to. I just want to know what it takes to get there.

2. I want to become an elite trainer. I know that this will give me an edge and an understanding that makes me more trustworthy and marketable as a trainer especially as I'll be living all around the world. Designing fitness and nutrition programs makes me an artist in my own right. I love bringing originality and creativity to my workouts. Coupling this with the tried and true foundations of bodybuilding (burning fat and feeding muscle) will help me translate my training well to the average client who wants specific results that are lasting and truly transforming.

3. I want to experience the discipline and the dedication of such an endeavor. I want to show others that anything is possible. It will be a life experience that I can treasure forever. It is something to be proud of and it is something I can be proud of as a mother too. My girls are always so proud of their mommy when she succeeds at something. I want to suceed at things in life that represent hard work, discipline, strength, self-confidence, fun, creativity, originality, and of course loving the Lord and loving others. 

I'm not determined to be a fitness model. Don't worry...I'm not delusional. I'm don't care to be famous. I'm not trying to be better than anybody. I am just trying to be the best version of myself. I also want to honor God with my life. I am confident that He wants me to do this. He wants me to utilize my strengths. If you have a gift or a talent, use it, and exemplify it. It's how we make a difference. It's how we make change happen not just in our own lives but in the lives of others. We set examples and become leaders in the areas of our lives where we are gifted.

With all that said...I've gotten back to the gym. I wake up at 4:30 am and hit the weights. I'm designing training programs that are balancing my musculature out. I am researching and learning how to eat in a way that supports this level of fitness while maintaining my wholesome, balanced, organic, superfood ideals of nutrition. I get up that early so that I can be back by the time my girls are up and resume life as a normal mom. They know where I've been and that I've been taking care of myself, but it doesn't take ANY time away from them. 

I've been training progressively so that when the time comes for me to enter a competition and start getting disciplined, I won't throw my body into shock. I want to ease comfortably into competing. 

As I go on this journey, I'll be sharing things on my blog about my experiences. I'll have a lot to teach others. And a whole lot of progress pictures. It's going to be fun!

If the time isn't right this fall, I'll aim for this spring. It's up in the air depending on several circumstantial factors, but regardless...I'm starting to train that way.

When will I compete? Not sure. My goal is within the year. The soonest I'll compete is in November. There is an NPC competition in OKC. I've got to find a coach and get going. 12 weeks out from that show is the end of August which is right around the corner. I'm super excited to share my journey of transformation with everyone.

In addition, to all this...I have big plans for the fall business wise. I am designing an amazing group training program for moms that I'll start advertising within the month!!!

I'll also continue sharing updates on Cassie. I cannot WAIT to show you her progress. She's amped it up. Next week is her next progress report. OMG! This woman has stepped it up a notch. She's bangin!

I'll leave you with this flow of thought cause I got work to do...

Live your life to the fullest. Be bold. Be Confident. Don't question too much. Don't over analyze. Listen to God. He loves you and has HUGE plans for your life. Pursue your passions with a whole heart. Smile through everything...unless it's your last 3 reps. ;) Have fun! Don't take yourself too seriously, but DO take others seriously. Do everything with the mindset that you are impacting others. Share your success with others. Take ridicule as constructive criticism. Don't get defensive or offended. If you are at peace with your decisions then you don't have to feel attacked. Put God first. He'll let you know if you're off course. He wants you to thrive. It's ok. Really! It's not selfish. You can't love and serve others to the fullest if you are not thriving. Just GO for it. Whatever it is! Why not? Just stay humble and teachable. Life is a journey. It throws curve balls. SO, grab a steel bat and knock that curve ball out of the park!

I hope everyone has a great week!

Enjoy this video for motivation!