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.

Two Ingredient Healthy Juicing

Juicing can be a great way to get your daily recommended serving of fruits and vegetables. If you’ve tried juicing before, you’re probably aware it can be time-consuming and costly.

Most organic fruits and vegetables tend to be quite more expensive than non-organic and it takes a lot of produce to make just one glass of juice.

Additionally, you have to factor in the food preparation such as the washing, cutting, and peeling required for just ONE GLASS OF JUICE

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Luckily I stumbled upon V8 Healthy Greens juice a couple of months ago in the grocery store.

I’ll admit I don’t like the taste of most green juices but I was delighted that the Healthy Greens V8 Juice was low in sugar and contained healthy ingredients.

Also, I decided I could easily boost the veggie content of the juice by simply adding a handful of pre-washed organic spinach. And presto; I discovered my new two ingredient green juice and it’s nutritious, quick, easy, and delicious.

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Here’s my Two Ingredient Healthy juice:

One cup of organic spinach

8 oz of V8 Healthy Greens

Add ingredients in blender, add optional ice cubes and blend

So delicious, healthy, and easy. Doesn’t get any better than that…

Now if only my workout was that easy 🙂

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)

No Resolutions New Year’s Challenge

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Ditch the resolutions and start the new year off with an easy plan for success. Try my No Resolutions New Year Challenge that will help you improve your health and fitness level in thirty days.

Resolutions often fail because most people don’t fully understand the commitment required to create new habits. Change is often uncomfortable, and when things get hard, it’s easy to give up and revert back to old habits. However, adding small changes to your daily routine can lead to big results. Instead of setting unattainable resolutions for the new year, try this thirty-day challenge that works by adding small steps each week to get you on track to a healthier lifestyle.

Always check with your physician before starting any new diet or exercise program

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Try to begin the challenge January 1st. Week one will start with two goals and you will add two new steps each week to help you create new healthy habits. At the end of the thirty days you should feel lighter, stronger, more energetic, and be on your way to a healthier lifestyle.

Hopefully by the end of the month you will continue some or all of the new habits you developed during the thirty days.

LET THIS NEW YEAR be your turning point to self care and better health! Let me know how you like it. LET’S BEGIN –

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WEEK ONE

  1. DRINK 20 oz of lemon water before breakfast, lunch, and your evening meal.
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2. Add exercise each day by taking a brisk walk/ jog 15 minutes in the morning and 15 minutes in the evening. Or you can try this 15 minute workout video two times per day.

WEEK TWO (Continue week one goals and add these two goals to your daily routine)

  1. Track your sugar grams and keep them under 30 grams per day
  2. Add a green vegetable to your lunch and evening meal each day

WEEK THREE (Continue week one and two goals and add these additional goals to your daily routine)

  1. Add 15 minutes of yoga to your calendar twice a week-

2. Try a green smoothie for breakfast each morning- Use your own recipe or try this Delicious Green Protein Smoothie

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WEEK FOUR (Continue with week one, two, & three goals, and add these two new goals to your final week of the thirty-day challenge)

  1. Add a salad to your meal each day this week ( try these make a head salad in a Jar) recipes: Mason Jar Salad ideas
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2. Make one day of the week a NO MEAT day – Here are some ideas for vegetarian meals: 58 Best Vegetarian Recipes

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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

Sunday Morning Coffee and Yoga

Love to start my Sunday morning with a easy yoga flow and then enjoy a delicious cup of bulletproof coffee.  Try this short yoga flow to get you moving and then treat yourself with my easy recipe for bulletproof coffee.

Child’s Pose- One Minute

 

Down Dog- One Minute

 

Sun Salutation B- One Minute

Tree Pose- One Minute (30 secs each side)

 

Forward Fold- One Minute

 

Plank- One Minute

 

Corpse Pose- One Minute

Brew your favorite cup of coffee and add a tablespoon of organic coconut oil and a splash of coconut milk.  Finish with a sprinkle of cinnamon and enjoy a relaxing day

 

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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)