Boost Workout Results With BCAAs

BCAA’s (Branched Chain Amino Acids) are three of the nine essential amino acids including leucine, isoleucine and valine. The essential amino acids can’t be made by the body and therefore must be acquired through the diet. Research studies report that BCAA’s help to promote muscle growth, aids in recovery and reduces muscle soreness.

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Per Dr. Mercola, What Are The Best Food Sources Of BCAA’s

BCAAs are found in a number of healthy protein-rich foods, including organic grass-fed beef, wild Alaskan salmon, pastured egg yolks, raw grass-fed cheese, quinoa, pumpkin seeds and nuts. One of the best sources, however, is whey protein concentrate, which has one of the highest concentrations of leucine.

The typical requirement for leucine is 1 to 3 grams daily. However, to optimize its anabolic pathway for muscle growth and repair, you need as much as 8 to 16 grams of leucine daily. One 3-ounce serving of whey protein has 8 grams of leucine (compared to just 1.6 grams in salmon or 1.4 grams in egg yolk).

This likely explains why whey protein concentrate has been found to stimulate muscle protein synthesis and has been called the ideal fitness food when consumed just before or after a workout.

Try to get your BCAAs from your daily diet by incorporating salmon, grass-fed cheese, pumpkin seeds, pastured eggs and nuts if possible.

However, consider using a whey protein concentrate if you are short on time or on the go. This can be a convenient way to add BCAAs to shakes, oatmeal, and yogurt for post workout snacks and meals.

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Make sure when selecting your whey protein to look for a pure, high, quality product. Many protein powders can contain high levels of lead, arsenic and toxic ingredients. Check the product on the Clean Label Project website:

www.cleanlabelproject.org

Inform Consumers

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Friday Motivation Ten Minute Abs

I love teaching my Friday weight training class and try to put a different spin on it every week.  Class will start with total body weight training and then I plan to finish with this quick and effective ab routine.  Do this three to four times per week and tweak your diet with a specific goal to drink more water and eliminate processed foods. You’ll be surprised how quickly you start to see results!

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ABS/ CORE CIRCUIT –

Perform each exercise for one minute and try to complete entire circuit 2x

1.  Glider Plank Walk & Knee Tuck –This is one of my all time favorite.  To work the abs efficiently you need to engage the stability of the core.  This is done with gliders but you can use small towels under your feet or your socks will work to allow your feet to slide while performing the exercise. Perform this exercise for 1 minute

 

2.  Burpee + Four Mountain ClimbersI love this exercise.  It works the entire body and the mountain climbers really challenge your abs/core. 

Perform this exercise for 1 minute

 

3.  Up Down Plank – This exercise is tougher than it looks.  Try leading with one arm for thirty seconds and then change lead arms to complete the minute.  Modify on your knees if needed.

Perform this exercise for 1 minute

 

4.  Plank Jacks With Knee Tuck-  Love this but it’s a tough exercise for one minute. Challenge yourself!

Perform this exercise for 1 minute

 

5.  Pilates Double Leg Stretch–  Pilates is an amazing way to get your abs into shape and your core strong.  Try this for 30 seconds, hug your knees into the chest and recover for 10 seconds and then finish with 20 more seconds of the exercise.

Perform this exercise for 1 minute

 

Stretch, Recover, and Hydrate

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Try my easy, healthy, green juice to help to hydrate and recover from your workout! Two Ingredient Healthy Juice

Overzealous Resolutions And Injury

If your resolutions are to lose fifty pounds and acquire a six-pack in two weeks, you could be headed for trouble. Or did you set lofty goals and decide to run a marathon or sign-up for a triathlon this year? That could be a problem if you don’t have a clue how to get started and expect to dive right in without a plan.

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It’s easy to have false expectations and become impatient when it comes to weight loss and fitness goals. Losing weight and building muscle takes time. Therefore, It’s imperative to set realistic goals and have a well thought out fitness plan.

Learn to avoid setbacks and injuries by following these four tips for success:

1. Hire a professional -If you’re a newbie to working out, it’s important to enlist the advise of a certified fitness professional. It’s vital to set a time frame, realistic goals, and write down specific steps to help you gain progress while avoiding injuries and setbacks. Your health is your greatest asset and well worth the investment.

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2. Make sure you always warm-up, cool-down, and stretch before workouts –The warm-up elevates your body temperature and increases blood flow to your joints and muscles to safely prepare your body for your workout. The cool-down and stretching will help your heart rate return to normal and helps prevent muscle soreness and injury.

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3. Learn the balance between overload and recovery -Over-training can occur when you don’t recover sufficiently from your workouts. Signs to look for can be an elevated resting heart rate, ongoing muscle soreness, irritability, weight loss, and decreased performance.

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Per breakingmuscle.com Recovery Is About Creating Balance : Training is about creating enough of a stimulus to force the body out of its comfort zone, therefore making it get stronger, bigger, or more fit. This happens through a physiological process we call adaptation. As the body starts to adapt to the stimulus, the athlete or trainee has to keep pushing the body more and more in order to keep making progress. Many of those involved in the fitness industry understand this principle, but what gets lost in translation is that in order to create that adaptation to the exercise stress, athletes and trainees need to rest appropriately with proper recovery.

Therefore, always consult a fitness professional if you are unsure how to progress safely towards your goals

4. Have patience and enjoy the process– It’s easy to want to see results overnight or take shortcuts in your training, but patience is key. Your body needs to adapt safely to the overload in your workouts. Don’t be tempted to take shortcuts by increasing the weights, reps or intensity of your workouts before your body is ready. You can’t expect to run a marathon if you haven’t done the work. You need to start with short runs and slowly build your mileage each week. Follow a well designed program that is specifically designed to help you reach your goals. Take some time each week to keep a journal of your progress and accomplishments It will be well worth it when you start to see your body transform or run over that finish line.

Last Killer Workout Of 2018

This will be my last workout I’ll be teaching for 2018.  How can I make it different than all the other workouts this year?  I love to combine body weight, cardio intervals, and weight training into all my classes.  So hear we go:

Make sure to warm up for 7- 8 minutes.  Complete circuit 3-4 times.  Take water breaks as needed and finish with final stretch.  ENJOY!

 

  1.  Bear Crawl Push-up (12 reps)

 

2.  Wall Sit With Bicep Curl (12 reps)

 

3.  Alternating DB Reverse Lunge With Burpee (12 reps)

 

4.  Burpee Wood Chop Tricep Extension (12 reps)

 

5.  DB Clean And Press Row Combo (12 reps)

 

6.  Standing DB Alternating Knee Crunches (12 reps)

 

7.  Plank Jack Push Up (12 reps)

 

8.  Mountain Climber To Side Plank (12 reps)

Wednesday WOD

Came up with this workout on my way to the gym this morning and I absolutely loved the fact that I got my weights and cardio done in one workout. Try my Wednesday Total Body WOD and let me know what you think.

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CIRCUIT 1:

  1. Seated Leg Press – 15 reps

2. Incline Chest Press – 15 Reps

3. Pull-up- 5 Reps

  • TREADMILL RUN- 1 mile

REPEAT CIRCUIT 1 (4X)

CIRCUIT 2:

  1. Cable Rope Tricep Overhead Extension- 15 Reps

2. Cable Rope Bicep Curl – 15 Reps

3. DB Alternating Lunge & Bicep Curl- 16 Reps

  • TREADMILL RUN- 1 mile

REPEAT CIRCUIT 2 (4X)

CIRCUIT 3:

  1. DB Rear Delt Fly – 15 Reps

2. Barbell Hip Thrust – 15 Reps

3. Mountain Climbers – 1 minute

  • TREADMILL RUN- 1 mile

REPEAT CIRCUIT 3 (4X)

YOGA- FINAL STRETCH

Amazing Total Body Workout

 

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Try my Amazing Total Body Workout circuit that hits cardio, strength and flexibility.  Complete each exercise back to back with quick rest and water break at the end of the circuit.  Repeat circuit 3 to 4 times.  Finish with yoga stretch routine.

Warmup-  Bodyweight – 5-7 minutes

 

THE WORKOUT:

  1. Indoor Cycle – 3 mins of fast paced interval work  (WORKS HEART/ LEGS/GLUTES)

 

2.  Incline Barbell Chest Press- 12 Reps  (UPPER BODY CHEST)

3.  Barbell Bicep Curl- 12 Reps (Upper BODY BICEPS)

 

4.  Pull- Up – 5 Reps (UPPER BODY BACK)

 

5.  Battleropes 45 Secs (FULL BODY/ CORE)

 

6.  DB Rear Delt Fly- 12 Reps (UPPER BODY SHOULDERS/back)

 

7.  DB Side Raise- 12 Reps (UPPER BODY SHOULDERS)

 

8.  Weight Plate Tricep Extension 12 Reps (UPPER BODY TRICEPS)

 

Bicycle Abs 45 secs – (CORE ABS)

 

 Water Break-   Complete this circuit 3-4 times

Final stretch – 6 Min Post Workout Yoga

Killer Body Weight Weekend Workout

Try my new weekend workout. Perform each exercise with little rest in between exercises.  Aim for 12 repetitions each exercise and complete entire circuit 2-3 times finishing with final stretch.  Don’t forget to warm-up with 7 to 10 minutes of light activity and drink plenty of fluids to stay hydrated.  Enjoy!!

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T- pushup- Push- up side plank (12 reps)

 

Burpee Jump Lunge  (12 reps)

 

Jabs with 360 Jump Squat (12 reps)

 

Burpee with Tricep Push-up (12 reps)

 

Glute Bridge to sit-up (12 reps)

 

 

Downdog Mountain climber (12 reps)

 

Thursday WOD

Workout Of The Day

 

Pull ups:  Unassisted 4 sets of 5

 

Cable Glute Work  4 sets of 10 reps each exercise – Strap around ankle at cable machine

 

Bicep Shoulder Press-  4 sets of 10 reps Bicep curl with shoulder press

Leg Press- 4 sets of 10 reps- seated leg press with narrow foot placement

Lateral Raise- 4 sets of 10 reps -machine side raise

Plank one minute/ 10 mountain Climbers (3 sets)

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Let’s Build Some Muscle

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This is an amazing workout by Kathleen Tesori.  I’ve been doing total body circuits three times a week on non-consecutive days and my body is ready for a change.  I’ve incorporated this workout into my schedule once a week.  I plan to add a total body weight circuit and a lower body workout day to hit all the major muscle groups.  My goal is to follow this schedule for the next 4 to 6 weeks to avoid any plateaus.   Let’s do this!

 

Weekend Workout & Healthy Snack

 

Ok it’s the weekend and time to get a good total body workout in that burns fat and hits all the major muscles. For this workout you will need a set of dumbbells, mat, and water bottle. Let’s get started:

Each circuit will include three exercises and will be completed three times.

Perform a light warm up for 5 minutes before workout and 5 minute cool down and stretch at the end.

Circuit 1

  1. Pushup Side Plank – 10 reps (right and left side = one rep)

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2. Dumbbell Clean & Press 8-10 Reps

3. Rear Lunges With Front Raise 8-10 Reps

Repeeat Circuit 1 – 3x

Circuit 2

1. Tricep Pushups 8-10 Reps
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2. Squat Press 8-10 Reps

Dumbbell Squat and Press Exercise

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3. Burpee Row 8-10 Reps

A/ Hold light dumbbells in your hands. Squat, place your hands on the floor, heels lifted. Step or thrust your legs behind you into plank position, balancing on hands and feet.

B/ Jump back up to a half squat. Row the weights (pull them up to armpit level, so your elbows raise out to the side). Jump back to plank and repeat.

Repeeat Circuit 2 – 3x

Stretch

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After your workout, try this healthy snack with protein to fuel your muscles: Boiled eggs, tomatoes, sliced grapefruit, grapes and avocado! Drink plenty of water and ENJOY!!

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