Work It Out: Chest & Biceps

March 12, 2013 By Laura

Chest and Bicep day is my favorite.

My trainer says this means I’m like a guy. Whatever.

A few weeks ago I posted about working out away from home. I am a consultant, which means I travel a fairly often. You guys have seen they way I pack days and days of meals for the road. It takes effort, but it – like most things – becomes habit and gets SO much easier.

Workouts are a little harder. It is a habit, but you never know what the hotel gym situation will be. In my last post, I talked about learning to be flexibly inflexible. My daily workout is a habit – one that I am inflexible about breaking.

Flexibility is also important. Those hotel gyms are 95% of the time pretty sparse. I have to be able to change my planned workout to fit the situation.

The previous hotel workout was a back and tricep day re-created in a gym equip only with free weights, a bench, and a stability ball.but got a few requests for the chest and bicep workout. Ask and you shall receive! 🙂

Simple to do with minimal equipment, the following workout was done in that same small hotel gym.

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For each exercise, do 3 sets of 10-12 reps. If you are lifting heavy, do 4 sets of 6-10 reps. Click the links below for a written explanation of each move.

If you realllly want to shake it up and shock your body, do what I’m doing right now: 5 sets of 12. You. Will. Die. (Please don’t do this if you aren’t already lifting a lot – no need to actually die.) 😉

Chest

Flat Bench Press

Incline Bench Press with a twist

As you press up, twist the wrist so that at the top of the movement the palms are facing away from the body. If this causes discomfort, simply leave the twist out.

Decline Bench Press

Stability Ball Pullovers…

…superset with push ups

Biceps

Prone Incline Curls

These can also be done over a stability ball.

Alternating Bicep Curls

If you aren’t doing these with heavy weight, try them while standing on one leg for an added challenge.

Hammer Curls

To change it up, try doing these as alternating curls, or cross-body.

Reverse Curls

***As usual, here’s the disclaimer: I’m not a certified professional anything. Be smart. Don’t hurt yourself. Don’t expect to have Jamie Eason arms the day after. I work out all the time and I still don’t have her arms. ~~Dammit.~~**

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Yesterday I did a back and tricep day. Every back exercise was superset with horizontal pull ups. By the end I’d done 240 of them. I’m surprised I’m able to type right now. LOL!

Did anyone try a new supplement after last week’s post?

Have you ever combined Chest and Biceps? I know it’s more traditional to do Back and Bis, but I’m loving this method!

Designer Whey Protein + WIAW

March 6, 2013 By Laura

I eat a lot of protein.

Oh? You didn’t notice? 😉

My primary source of protein comes from fish and meat, but I do use protein powders. After yesterday’s supplements post, I realized I needed to address protein powder too.

I have started religiously having a serving a whey protein after each workout, and it’s really made a difference in muscle development. My current favorite is Designer Whey. I received an awesome package from Designer Whey through the Fitfluential Ambassador program to review. As always, all opinions are my OWN.

Their whey powders are delicious. I’d never tried a White Chocolate powder before, and this is my new favorite. It’s not too sweet or “fake” tasting. In addition to the fantastic taste, it blends well. In my meal 5 today I used it without anything creamy (like Greek yogurt). It blended in with my carrots without the slightest hint or grit or chalk. Nutritionally, they are awesome as well. Low in sugar, low in sodium, and high in protein. It also contains calcium, vitamin D, and B vitamins.

Next were the bars. I loved the taste – especially the Peanut Butter Crunch. A lot. I do wish they were lower sugar and higher in protein, but appreciate that they don’t use a lot of “mystery” sweeteners that you see in SO many lower sugar bars. I loved it as a quick punch of energy before hitting the gym!

I’ve been experimenting a lot with the Designer Whey powders in recipes. I have one today that I’m in LOVE with (see meal 1), and I’m working on a new microwave cake… I just have to figure out how to prevent the microwave explosion. Tasty, but messy.

As soon as I can quit eating the powders, I’ll review the drink mix. ~~Can I use it with vodka?~~ 😉

This WIAW Jenn is going green! I love my veggies. Despite being a protein whore, I make sure to have a fruit or veggie at every meal. The proof is in my eats today!

Check out my 7 veggie-laced, protein-filled meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is green-ing up their food this month!

Meal 1:

As always, I began my day with a cocktail (apple cider vinegar, water, Glutamine, and Aminos).

In addition to White Chocolate protein powder, my other latest addiction is whipped cottage cheese. I’d gotten on the kick a few weeks ago, but forgot about it until I made Monday’s Everything Bagel Schmear. That creation lead me to the solution for the problem I was having with THIS creation.

#fail

The problem with the first experiments was the “cream” was more of a sauce. I had been trying to make it with a mix of protein powder and Greek yogurt, which became too thin when the warm berries were added. By using whipped cottage cheese, the mixture stayed creamy!

If you’ve never had strawberries and balsamic, you are missing out. My balsamic is a thick, aged variety from Italy, but you can reduce a standard balsamic to thicken it and achieve the same syrup-y richness. That tang with the sweet berries is not to be missed!

I also added chia seeds, cinnamon, fresh nutmeg, and a bit of lemon stevia. Nutmeg and lemon stevia aren’t common ingredients, but if you have them on hand I urge you to use them. If not, try a ground nutmeg and a couple drops of lemon juice. It takes the flavors to a whole new level!

Meal 2:

Some call it a rut. I call it delicious. More salmon and fruit has become a meal 2 staple. Last week’s curry salmon was so good I did it again this week. On Sunday night (food prep time) I coat a large piece of salmon with lime juice and curry power, then roast it in the oven for ~12 mins on 375.

Mixed with grapes and raw pepitas (again).

Meal 3:

Lunch is another recipe I cannot wait to share… but I will. Mostly because I really hate editing pictures, so I’ve procrastinated too long to share it today. It’s a new, healthy version of the Spaghetti Pie my mom used to make when I was growing up. I ate it for lunch with a side of cucumber slices.

I took it to Starbucks where I spent the afternoon working. Shameless.

After lunch I drank my green tea with a little dessert surprise. They have a new carrot muffin, and the barista brought around samples for the patrons.

It’s delicious. ~~Probably loaded with sugar.~~

Meal 4:

This snack was also taken in to Starbucks. Tuna salad mixed with celery, cauliflower, red onion, coconut vinegar, and Brown Beer Hummus. No one seemed upset by the tuna smell.

Meal 5:

Another meal on the go. I had a leg appointment with my trainer before dinner, so I took my whey creation with my to the gym. 372 calories later, I inhaled this. It’s a repeat… but I love it. Carrot Cake Overnight (Over-afternoon?) Oats:

Carrot Cake Overnight Oats

1 carrot, grated
1 scoop French Vanilla Designer Whey
1/4 C raw oatmeal
5 g creatine
1/2 tsp cinnamon
1/4 tsp ginger
1/8 tsp freshly grated ginger
Water (just enough to mix the powder… maybe 3 T?)

Mix, let soak for at least an hour to allow oats to soften and flavors to meld. Enjoy!

Meal 6:

After I got home (it’s a 40 min drive), I was hungry again. Leg day leaves me ravenous!

This came together really quickly thanks to my Sunday meal prep. This Mexican-ish bowl had a crumbled turkey burger (pre-cooked with Mexican spices), spinach, parsnip “rice,” salsa, and an eggplant chip on the side.

Meal 7:

My Greek yogurt addiction is still going strong. This bowl was the perfect end to the day. It’s hard to believe it was healthy!

I mixed my Greek with cinnamon and peanut flour (purchased from iHerb – use code USO924 for a discount) and a little stevia. The toppings are banana, cacao nibs, coconut shreds, cocoa powder sauce (cocoa powder + liquid + stevia), and a crumbled Nutty Quinoa Fuel Bar.

Balsamic Strawberries & White Chocolate Cream

1 Ezekial english muffin (or other bread)
1/4 C no-salt cottage cheese
1 tsp chia seeds
1 T unsweetened vanilla almond milk
1/2 scoop White Chocolate Designer Whey
1/2 tsp cinnamon
1/4 tsp butter extract
3-4 drops lemon liquid stevia
1/8 tsp freshly grated nutmeg
1/4 C strawberries, sliced
1/2 tsp aged (or reduced) balsamic vinegar

Toast english muffin and set aside on a plate.

In a small blender, mix cottage cheese, chia seeds, and milk until desired level of “smooth” is reached. Add liquid as needed.

Stir in protein powder, cinnamon, extract, stevia, and nutmeg.

In a small pan, saute strawberries and balsamic until warmed and becoming soft, ~2-3 mins.

Top the toast with protein cream and berries. Enjoy!

***

The protein count for the day: 157.9g. Other good news: I went for my annual at my Dr. (ladies, you know the one), and I’ve gained 7 lbs since last year!!! That’s muscle. Woot!

What is your favorite way to get more greens in your diet?

Do you use protein powder? What is your favorite?

Work It Out with Supplements

March 5, 2013 By Laura

Until I was in high school, I couldn’t swallow a pill.

My dad once threw a pill down my throat. Seriously.

Today I take a massive line up of vitamins and supplements… and I still have to think about it before I swallow them. My method now is to put water in my mouth first so that the pill sort of floats. That way I can trick myself into thinking I’m just swallowing water.

But this post isn’t about working around your gag reflex. It’s about one of the most-asked questions I get: What supplements do you/should I take? Work It Out with supplements!

This post is JUST about non-vitamin supplements. I also take my vitamins, but I think that’s less interesting. Let me know if I’m wrong.

I believe that supplementation plays in important role in athletes/health enthusiasts. The questions I get surround what supplements one can take to help maintain energy, reach fitness goals (i.e. build muscle), and maintain healthier lifestyles. Below is what I’ve learned on my journey as a figure competitor.

NOTE: This is simply what I have learned and experienced through personal research. NOTHING will replace hard work and a good diet.

Each day I take the following supplements:

1. Glutamine

This is part of my morning “cocktail.” I mix a teaspoon with my BCAAs, apple cider vinegar, and 16 oz of water to begin each day.

Why?

Glutamine is an amino acid that is produced in the highest quantity by your body. It is a non-essential amino acid, so it can be produced naturally by the body through other amino acids. Glutamine specifically aids in the development of the glucose that provides the body with energy. It helps maintain muscle mass and aids the recovery from training. Intensive athletic training can deplete glutamine levels when muscles are being worked, so glutamine supplements are effective in replenishing glutamine levels for athletes who train hard.

2. Aminos

Since this pic, I started using Optimum Nutrition’s BCAAs in my morning cocktail. I credit these for eliminating my morning coffee urges. And their orange flavor ROCKS!

Why?

After protein is ingested it breaks down into amino acids. Amino acids are known as the building blocks of proteins and are responsible for the development of your body’s enzymes, including those responsible for digestion. Amino acids also help in the repair and growth of muscles when taken in conjunction with your workout (see BCAAs below for more on that).

3. CLA (with green tea extract)

I also take one of these first thing in the morning, and another mid-afternoon. The directions indicate that you can take up to 4 per day; however, keep in mind that these instructions are often written with the average sized male in mind. A small female probably doesn’t need so much, so I take half.

Why?

CLA stands for conjugated linoleic acid. It is a type of trans fatty acid; however, CLA is not considered a “bad” trans fat. It assists in the metabolism of stored body fat for fuel and preventing the metabolism from slowing down while in the case of decrease calorie intake. Some studies have also found that taking CLA in conjunction with weight training leads to increased lean muscle development. CLA can be obtained through diet; meat and dairy products have the highest concentration of CLA. It has the added benefit of helping to prevent certain cancers and heart disease.

4. BCAAs

I love my Aminos to start the day; however, they do have some unnatural flavors, and it’s not always convenient to take with me to the gym. Instead I take a BCAA pill immediately following a workout, along with 20g of protein in the form of whey protein powder.

Why?

Taken after a workout, Aminos feed and repair muscles. Choosing the right amino acid will depend on your fitness goals. I take BCAAs. BCAAs are metabolized in the muscle, not the liver, like other Amino Acids. They contain isoleucine, leucine, and valine, which are thought to be THE most important amino acids for muscle tissue growth and preservation. The human body can’t manufacture BCAAs on their own, and being active places excess demand on our BCAA needs. This is why supplementing with BCAAs is important.

5. Creatine

Creatine powder can be somewhat controversial. I decided to try it out because I was having trouble gaining. This, combined with some diet adjustments and intensified workouts, has made a HUGE difference for me in the past month. I’m actually visibly GAINING! 🙂

Why?

Creatine is used to produce adenosine triphosphate (ATP) – a molecule responsible for providing energy to your muscles. With more energy, you can train harder, producing greater results. It can also help your body to recover faster so that your next workout is fresher. About 2 grams of natural creatine is produced in your liver, kidneys and pancreas everyday. You also get creatine in your diet via meat or fish (which may make it especially beneficial for non-meat eaters). When taking creatine supplements people will typically report gaining a 2-4 pounds of weight immediately; however, the initial gain is water weight. Subsequent gains are muscle due to the increase in the workload you can handle. It can positively affect your cardiovascular exercise as well. Creatine helps increase the amount of aerobic activity you can do before getting winded, so you will be able to exercise longer and more intensely.

Some studies have found creatine enhanced athletic performance and increased strength. There are reports that creatine has caused dehydration, and in some cases there have been reports of side effects like irregular heartbeat and cramping. As with the benefits, these side effects have not specifically been proven to be a direct result of taking creatine. There are a lot of articles on creatine – both promoting and warning against. I strongly advise you to do your own research before deciding to use creatine.

***Disclaimer: This post contain Amazon affiliate links. If you order through them, I get a teensy kickback… it helps me run the blog, so thank you if you order anything! And I do actually order all of this from Amazon.***

[Tweet “Here’s the low down on the supplements to take to support your workout!”]

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Good news on the lower body/glute front! I put on my jeans today and they were almost uncomfortably tight in the legs. Never thought I’d be so excited about that… 😉

What supplements do you take?

Did anyone try last week’s incline workout for the glutes?

Work It Out on the Incline + Saucony Virratas

February 26, 2013 By Laura

I am on a bootylicious mission.

Not to be confused with a Booty Call mission.

A couple of weeks ago I announced my goal of growing my tail end. Then last week I revealed my next competition would be postponed for a couple of months until the muscles in my bottom half can catch up to my top. So I’m extra-motivated to Working It Out hard-core.

Working out your glutes doesn’t have to all be done in the weight room. This weekend the weather was finally pleasant in Atlanta, so I hauled my hiney outside to Stone Mountain.

Work It Out on the Incline

If you’re hoping to get a firmer backside, running is generally NOT thing that you want to be doing (my trainer loves to tell me I literally ran my ass off). This doesn’t mean you can’t do any cardio. Incline walking and sprinting are both really great ways to tone your tush. Uphill walking and short sprints place more stress on the muscles surrounding the glutes, therefore adding muscle definition.

I sprinted this 14x – 2 sets of 7.

Don’t have a mountain?

No problem! Incline walks make for a great treadmill workout. I like to start each day doing one while I catch up on ~~GMA~~ important news.

Begin walking at 3.5 mph at a 2% incline for 1 minute. Increase the incline in each following minute by 1% until you reach a 16% incline. don’t hold on to the treadmill when the walk becomes challenging! Then descend. Decrease the incline by 1% each minute until your back to 2% for a 30 minutes exercise.

Need a bonus round?

Do sprint intervals. Focus on extending your hips and keep your chest lifted and shoulders back to get the most out of your sprints. Roll all the way forward onto your toes with each step, in order to engage more of your glutes.

The step machine is another good alternative. This will also have you working against resistance and will add more tone and definition to your body rather than slimming everything out but leaving you looking rather shapeless.

The most import thing is to find something that you enjoy, and that will hold your interest. The outdoors are ideal for me. If soreness is any indication of success, I nailed the incline workout!

Yes, I asked a total stranger take this pic. #shameless

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One thing to mention before you start running circles around everyone. The proper footwear is KEY. If you’ve never been fitted for running shoes, now is a good time to start. Make sure you don’t over- or under-pronate, have the right amount of cushioning for your body, and have the right fit. Like bras, people run around in ill-fitting shoes ALL the time.

I prefer a lot of variety:

They all serve different purposes! My most recent running shoe love are the Saucony Virratas. Saucony sent me their Virrata Zero drop shoes to try out. They kind of ROCK.

These ultra-light (6 oz!) shoes are flexible, minimalist-style shoes that don’t lack cushioning and support. I don’t find this to be the case with many other minimalist shoes on the market. (I can’t run in my Minimum Vibrams – I lift in them because they are flat.)

I do have to get one thing off my chest. Marketing departments have the impression that women = pink. I hate pink.

If a product is awesome enough, I will make an exception to my “no pink ever” rule. For instance, my Polar FT4 HRM. I love it. It’s pink, but I got over my hatred and wear it every time I workout. I made another exception for these shoes (also, I do love the neon yellow accents).

Just like your mamma told you, looks aren’t everything. At the end of the day, I need a shoe that is comfortable and will support my run.

Fit-wise, these run true to size. Comfort wise… I have to be honest and say at first I didn’t like them. The arch felt like it was hitting me in the wrong spot. However, after just 2 days (~4 miles) on the treadmill “testing” them, they sort of molded to my foot. Now they are my favorite shoe! #findyourstrong

***Disclaimer: Saucony sent me these Virratas as part of the Fitfluential Ambassador Program. All thoughts and opinions are my own. I hope you guys know I’m not a good sugar-coater by now. ;)***

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One thing to note… inclines are good for your calves too. Holy DOMS, Batman.

Have you ever tried a minimalist/zero drop shoe? Do you like them?

Do you do incline workouts? If not, is it something you’d be willing to try?

Doing New Things and Freaking Out Co-Workers

February 21, 2013 By Laura

Blogging can change your life.

Ok, maybe that’s dramatic… but it can change your state of mind!

I was feeling pretty down about having to postpone my next competition. All of your comments lifted me up yesterday. Thank you, thank you, thank you. It’s funny how “strangers” can make you feel ~~warm and fuzzy~~ supported and put you in a more positive place.

Not that I really think of you as strangers… we Tweet, email, Instagram, Facebook… some of my best friends are people I’ve never met in person!

Speaking of strange… it’s Kat’s day to post! We haven’t gotten to hang as much lately, yet she’s still managed to write a post that hit home for me. And included a green smoothie, which you know I love. ♥

Here’s Kat…

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LIFE is hitting me right now. I think I just realized that I’m going to be an attorney later this year! (Editor’s note: YAYYYYYY Kat!)

I’ll be studying for the bar this summer. I can’t imagine the focus that will take! I’m used to doing 100 things (I currently hold 3 jobs and go to school) and keeping up with yoga and running and all the other fun workouts and friend time I fit in! OH BOY!

Wanna know a secret? I’m scared. I’m afraid of whatever job I end up with, I’m afraid of failing, and I’m afraid I won’t come up on top. I’m afraid of fitting in, and I’m afraid of standing out. Let’s face it – I’m weird… if you hadn’t noticed. (Editor’s note: I think that’s why we get along so well. 🙂 )

My strategy? Continue to be myself and just keep breathing! I just need to keep being myself, embracing my life, and things will fall into place. (Read: I will conquer the world.)

I’m working on my business plan actively and figuring out how I will be a successful attorney even if I don’t land a job at a firm – I am capable of business generation. However, I’m also considering the big firm world, something I never thought I would do! Cheers to trying new things! *Raises Glass!*

However, I’m also considering the Big Firm world, something I never thought I would do!

Cheers to trying new things! *Raises Glass!* And I will pretend like I fit in. 🙂 Who knows – I might?????

It’s okay to be WEIRD (like I always say), so I’m going to share a couple of other WEIRD secrets today. Something many of you will be surprised to hear… you may not even believe me. (Editor’s note: I’m ashamed to admit that this made me think of Honey Boo Boo… “Nothing wrong with being gay. Everybody’s a little gay!”)

Whoever has been reading my blog posts knows by now that my metaphor for life is what will make you happy in the long run… and a lot of little things add up to a lot of happiness! Why not do a couple of little things that will just ease stress and help you live a happier, longer, healthier life?

Here goes nothing… the secret…. You should know: I hate the grocery store. (I know, shocking –but it’s true). It is my least favorite chore on the face of the planet, and for a while there, I refused to go! That’s right, refused. Rule number 1. Stop doing things you don’t want to do.

How did I get food in my house, you ask? Great question. I paid a grocery shopper!! That’s right, she went grocery shopping for me, paid, and brought them back to my house, and I would write her a check, which included her fee.

Now, before you judge me, this is an excellent strategy. Think about it – you are prohibited from randomly getting something NOT on your list that seems tempting while at the store (thus, saving money). It saves you time because you don’t have to mull over decisions like… “Which salsa – the Publix Organic or Newman’s? One is on sale, but I think I like the other one better…” You save precious time and gas (which makes the money worth it!).

Dove told me to share this tip with you!

I think this is the greatest tip of all time. And then you get to tell foodie friends like Laura about your secret and they give you a seriously hard time – which is just funny! (Editor’s note: True… I LOVE grocery shopping… but I will pay to have someone clean my condo!)

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The trying new things part of this is that I started doing my own grocery shopping at the beginning of the New Year!! Look at some of the fun things you remember to get when you shop!

Green Amazing Smoothie

2 Tbsp Chia
Some Banana-Based Green Juice (Some might be ¼ cup)
Some water (maybe 4 tbsp or so)
One scoop of Protein Powder
One scoop of Green Vibrance
¼ – ½ Cup pumpkin (canned OR fresh if you’re not lazy like me!)
Cinnamon, Salt, and Maple to taste

Mix it up and refrigerate for a few hours.

BOOM! ENJOY THAT SHIT!

The best part – you can’t go wrong on any measurement. The other best part – you are FULL forever. Yes, forever. (I’m lying) One more best part – people will look at you weird when you get a green mustache, or when they see the concoction.

The other new but not-so-new part of this – it’s fun to eat weird, dark, dark green pudding-ish food at the office to freak out your co-workers! 😉

Know what else freaks your co-workers out? Telling them how crazy you are. I think they all have mini heart attacks when they hear I’m about to run the Georgia Death Race – 60 miles is definitely nuts, but totally me. Check out the award we get at the end:

Old railroad bed nails!!!

One more secret. I never learned how to cook for one person. NEVER. That’s right. But I recently have been attempting this. See my beautiful salmon with brussels, onions, and mushrooms? BAM dinner for one. And it was delicious and perfectly cooked. GO ME!

This trying new things thing is going pretty well for me this year!

***

Don’t you guys see why I love this girl? I wish I could bottler her energy sand sell it.

What new things have you tried this year to get outside your safety box?

What weird things do you eat at work that turn your co-workers heads, and make them say, “uhhhhh – what IS that??” Everything. It’s allll Strange But Good.

My Figure Delay + WIAW

February 20, 2013 By Laura

Knowing when to hold off is important.

But I really hate it.

Yesterday I did a leg session with my trainer (I am walking like a granny today). I was going to do my next figure competition in March, just 4 weeks from now. We talked about my progress and decided to delay .

This is why:

My upper body has filled out a lot. Shoulders are wider, back more developed… he actually said my upper body is competition-ready now. BUT do you see my butt? It’s not catching up. ~~Why, oh why doesn’t chocolate cake go straight to my butt and legs?~~

So we made the call to hold off until May to give me more time to grow so that I can present better in a couple more months. We’ll be going super heavy, making some TBD diet changes, and focusing more on my rear. The diets changes I had made (mostly more fat) have been good, but the gains haven’t been quite to the point we need.

I’m disappointed. My bum bums me out… but I know my trainer is right. 🙁

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In happier news, I finally have a WIAW post where I got to eat at home! I don’t really mind being on the road, but not eating out of a baggie is a welcome change.

Check out my 7 home-cooked meals below, and then click here to head over to Jenn @ Peas and Crayons to get to see how others dined this week!

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