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!”]

***

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

________________________________________________________________________________________

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. ;)***

***

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?

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. 🙁

________________________________________________________________________________________

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!

________________________________________________________________________________________

Meal 1:

I’m still loving my morning cocktail (apple cider vinegar, water, Glutamine, and Fitmixer Aminos).

30 mins later I made my new favorite breakfast: toasted Ezekial English muffin with some warmed no-salt deli turkey, nutritional yeast sauce, and a runny egg. I ate it with a side of sweet lime. Sweet lime = Strange But Good.

Savory Nooch Sauce

1 T nutritional yeast
Apple cider vinegar
Cumin
Cayenne
Liquid smoke
Pinch of xanthan gum (to thicken)

Meal 2:

I really love having salmon with fruit for meal 2. Today I ate it with my sweet lime, raw pepitas (pumpkin seeds), basil, and a little cayenne. Sweet lime really is amazing – like a mild orange.

Meal 3:

Lunch was post-workout, so it was a Carrot Cake Whey creation. This is one of my go-tos. I love carrots.

Carrot Cake Whey

1 scoop vanilla whey protein
1 carrot, grated
1 tsp cinnamon
1/2 tsp ginger
1/4 C greek yogurt
1/4 C raw oatmeal
Enough water to mix

Then I decided I deserved a little treat – kombucha! I drank it in the car with the moon roof open. I’m loving being home where it’s 60 degrees and sunny by lunch! I re-set my HRM post-workout to catch the leg day after-burn. 125 cals in the hour following my workout!

Meal 4:

After talking to my trainer, we are going to be looking at keeping the fats high. This way I can shovel in more calories without being too stuffed to want to eat (which is what happened when we tried to drastically increase carbs). This is the fun part! I made bison burgers… cooked with bacon.

The bottle in the background is Robbie’s sugar-free, low-sodium BBQ sauce I found at Whole Foods. I’d made my own before my first competition, but when I saw this I had to try it. I like mine better, but this wasn’t bad!

Eaten with cucumber slices and some unpictured hummus

Meal 5-7:

That’s not a typo – this was like 3 meals in one. I had dinner at Lure with local bloggers and friends, Beth and Amy. I love these girls – we laughed through the entire meal.

When we sat down we were gifted with a giant punch bowl from the owner. It was some sort of apple cider and rum concoction, and it was absolutely fabulous. ~~We must be getting old, because we actually couldn’t finish it all.~~

For my app I ordered brussels. It’s actually a side item, but it sounded so good. Roasted brussels with grapes, pumpkin seeds, and lemon aioli. I loved the flavor together, but the aioli was so rich that I only finished half (it was a HUGE serving!). There was some (unpictured) sesame bread involved too.

Dinner was a delicious grilled Arctic Char fillet coated in berbere spice served with young carrots and farro verde. I almost licked my plate… but saved a little room for dessert. A chocolate and peanut butter mousse cake. It was so good I forgot to take a pic until we’d eaten all but 2 bites of the slice. Bad blogger.

***

The protein count for the day: 150.1g. I think… you never know with restaurant meals. Either way, I sufficiently refueled after a brutal leg day.

Have you ever had to take a step back to perform even better in the long run?

Do you enjoy traditionally savory foods with a pop of sweet from fruit? It’s a favorite Strange But Good in my kitchen!

Work It Out: Baby Got Back

February 12, 2013 By Laura

I don’t want none…

Unless you got buns HON!

This week’s Work It Out is selfish. My goal this year is to grow a booty. When I first started with my trainer, he told me I literally ran my ass off. Nice, right? But he was correct. I had NO arse.

My friend Jessica and I decided that it is time to become more well-rounded, and take our glutes to the maximus.

We are off to a great start. Walking/sprinting inclines is great for the booty, and last weekend Jessica, our friend Kathleen, and I all hiked up Stone Mountain.

Jessica, Kathleen, and me

Beyond hiking, there are a ton of exercises you can do in the gym that will help to round out your rump (yes, I’m having way too much fun with this theme).

Today’s Work It Out is composed of my favorite booty-building moves. I do 4 sets of these, 15 reps each. You may want to start out with 3 sets of 10-12 reps and work your way up.

Two-Leg Glute Lifts

Lie face down on a stability ball, making sure your hips are on the ball and your hands are shoulder-width apart on the floor in front of you. Engage your abs, squeeze your glutes, and draw your heels together and your toes apart. The knee should make a right angle. Press your heels up towards the ceiling 15 times.

Need a challenge? Wear ankle weights!

Banded Side Walk

This is awesome for hitting the area where your glutes meet your hamstrings – an area where many women carry body fat.

Tie a resistance band just below your knees. Lower your booty about half way to a squat position, with your feet slightly more than shoulder-width apart (as pictured above on the left). This should be just enough to put tension on the band. Remain in your half-squat, keep your core tight, and step to the right with your right leg first, then your left. Be sure to keep tension on the band through the entire exercise. Repeat for reps, then switch sides to lead with your left leg.

Barbell Hip Lifts

This particular move killed my backside last week. You can perform this on a bench with a barbell or plates, or you can use the Smith Machine. Start light and work your way up as you get used to the movement – it can feel awkward at first!

To begin, sit on the ground with your back against a bench and your feet in front of you. Hold a (padded) barbell or plate in your lap. Extend your hips sky-ward to raise the barbell, keeping your core tight. Take care to push the hips upward using the glutes. At the to of the left, your body should form a straight line from your shoulders to your knees (full hip extension). Squeeze at the top, then slowly descend back to the ground.

One-Legged Deadlifts

Want to hit your glutes AND hips at once? One-legged deads are the way to go. This move does require some balance. Take your time, start with a light, and don’t be embarrassed to rest your hand on a bench to steady yourself.

Stand on one leg with the opposite foot slightly back, resting on the toe. Hold a weight in front of your thigh and lean forward from the hips, keeping the back straight and core tight. Slowly bring the weight towards the floor. Lift the back leg up as you lower the weight, reaching hip-level at the top of the move. Squeeze the glutes, returning to the upright position and repeat for reps before switching sides.

Disclaimer: I am not licensed or a professional anything. If you don’t rock a Beyoncé booty after this, it’s not my fault. Don’t sue me. End scene.

***

Check out my free Macro Calculator, which helps time your meals to get the most out of your workouts!

People talk a lot about losing, but do you have a specific body part you’re looking to GROW?

What is your favorite booty move? Or favorite booty joke? Extra points if your comment makes me laugh out loud in my meetings tomorrow. 😉

Work it Out: Legs, Glutes, and Core

February 16, 2012 By Laura

It’s no secret that I love weights.

I’ve been doing a lot of great workouts, but have been slacking on sharing them with you all. I promise to do better!

To start, I want to share a Leg/Glute/Core routine I wrote last weekend.

Before you get started with any workout, do at least do 5-10 mins of light cardio to warm up. This is especially important if you workout first thing in the morning before your muscles have a chance to loosen up. It will go a long way in injury prevention! It can be anything from a jog to jumping jacks.

Since I did this first thing, I completed 20 mins of intervals on the elliptical. It was enough to get my heart rate up, loosen my muscles, and get me in the right mindset to tackle this workout.

Throughout this workout, concentrate on keeping your core tight, as if you are bracing to be punched in the stomach. This way you are protecting your back and getting some extra core work!

The Workout: Legs, Glutes, and Core

1. Goblet Squat

Source: fitbit.msn.com

Hold a dumbbell (or kettleball) to your chest, with your elbows pointed to the floor as pictured. Do a squat, lowering your butt as close to the ground as possible. Take care to ensure your knees stay over the center of your feet and your weight stays on your heels.

Pause, then return to the start position. Repeat 8-10 times for 4 sets, taking a short rest (30-60 secs) in between sets.

2. Elevated Back Foot Weighted Split Squat

Source: www.citygeisha.com

Holding a pair of dumbbells at arm’s length.* Stand in a staggered stance, with your back foot on a bench (the higher your foot is, the harder the exercise). Slowly lower your body as far as you can into a lunge squat. Pause for a second, then return to start position. Repeat 10-12 time for each leg, 2 sets each.

*If you are just starting out, try this move without weight first!

3. Single Leg Standing Calf Raise w/ Dumbbell

Source: menshealth.com

Stand on a step, or weight plate. Hold a dumbbell in your right hand and cross your left foot behind your right ankle. Your right heel will be hanging off a step or on the floor. Lift that heel as high as you can. Pause for 2 seconds, then lower and repeat. Do as many reps as you can with your right leg.

Transfer the dumbbell to your left hand, switch feet, and do the same number with your left.

4. Single Leg Bent Knee Calf Raise

Complete this exercise like the one above; however, do so with your knee bent as pictured above. Hold it that way throughout the exercise.

Do as many reps as you can with your right leg, then repeat with the left.

5. Single Leg Donkey Calf Raise

Source: healthxwellness.com

Place both hands on a wall or bar for support. Bend over at your hips so that your upper body is parallel with the floor. Be sure not to round your back!

Do as many reps as you can with your right leg, then repeat with the left.

6. Single Leg Hip Raise w/ Swiss Ball

Source: menshealth.com

Laying on your back, place your left heel on a Swiss ball and hold your right leg in the air.* Engage your glutes and push your hips upward until your body forms a straight line from shoulders to knees (like in the middle pic above). Keep your core TIGHT!

Roll the ball toward your arse, bending your left knee and pulling the ball with your heel. Return to the starting position, and repeat 12-15 times. Switch and repeat with left leg in the air. Complete 2 sets with each leg.

*If you’re just beginning, do this exercise with both feet on the Swiss-ball, or try it using a bench.

7. Plank

Source: www.mybodymyway.com

Planking is the single most effective this you can do for your abs – better than crunches!!!

With your elbows bent and weight resting on forearms, tighten your core and lift your butt so that your body forms a straight line from shoulders to ankles. Be sure not to let your hips sag, and that your elbows are directly under your shoulders.

Hold for 60 seconds, rest for 30, and repeat.*

*Too hard? Hold it for 30 seconds. Too easy? Try it with your feet elevated on a bench.

8. Swiss Ball Jack Knife

Begin in a push-up position with your toes on a Swiss ball and your arms in push-up position. Keeping your legs straight, raise your butt toward the ceiling while pulling the ball toward your chest with your feet. Take care not to round your back. Pause for 1-2 seconds, and lower your hips to roll back to the start position.

Do 2 sets of 15 reps.

9. Single Leg Side Plank w/ Knee Tuck

Source: oprah.com

Lie on your left side and position your body in a side plank, with your legs straight and your weight resting on your left forearm. Your body should form a straight line from your head to your ankles. Be sure to keep your elbow under your shoulder!

Place your right hand on your hip. Lift your bottom leg so that your foot is next to the inside of your right knee.* Be sure to keep your core tight without rounding your lower back.

Hold for 30-60 seconds, then repeat on the other side. Complete 2 sets on each side.

*Too hard? Keep both feet on the floor.

This whole routine (minus the warm up) took me about 30 minutes.

Printable version you can take to the gym:

Don’t forget your 20g of post-workout protein to aid in recovery and muscle building!*

*No, it won’t result in you looking like She-Man.

INTERESTED IN LEARNING MORE?

I offer personalized online training and nutrition programs! Check out my philosophy here and fill out the from for more info.

Also, check out my free Macro Calculator, which helps time your meals to get the most out of your workouts!

***

I am not a trainer. I am not a certified anything. Don’t sue me if you hurt yourself, don’t like the workout, or fail to magically have a Kardashian ass after doing this. I don’t have any money anyway.

What is your favorite body part to work?

Where do you get motivation to work on your fitness? ~~Fergie?~~

Work It Out with Supplements

1. Glutamine

2. Aminos

3. CLA (with green tea extract)

4. BCAAs

5. Creatine

Work It Out on the Incline + Saucony Virratas

Work It Out on the Incline

Don’t have a mountain?

Need a bonus round?

My Figure Delay + WIAW

Meal 1:

Savory Nooch Sauce

Meal 2:

Meal 3:

Carrot Cake Whey

Meal 4:

Meal 5-7:

Work It Out: Baby Got Back

Two-Leg Glute Lifts

Banded Side Walk

Barbell Hip Lifts

One-Legged Deadlifts

Work it Out: Legs, Glutes, and Core

The Workout: Legs, Glutes, and Core

1. Goblet Squat

2. Elevated Back Foot Weighted Split Squat

3. Single Leg Standing Calf Raise w/ Dumbbell

4. Single Leg Bent Knee Calf Raise

5. Single Leg Donkey Calf Raise

6. Single Leg Hip Raise w/ Swiss Ball

7. Plank

8. Swiss Ball Jack Knife

9. Single Leg Side Plank w/ Knee Tuck

Don’t forget your 20g of post-workout protein to aid in recovery and muscle building!*

INTERESTED IN LEARNING MORE?

Follow Me!

Popular Posts

Affiliate Links: This site is monetized through the use of affiliate links. This means that if you were to make a purchase through one of these links, Sprint 2 the Table would receive a small percentage of the sale price. Thanks for your support!