The Fear of the Big Bulk

HIIT, (high intensity interval training),  has been proven to burn more calories and blast more fat than your traditional steady state cardio.  I used to run, and run and run.  Then I realized I was skinny fat.  Not an ounce of muscle in my entire body.  (Ok, maybe a little muscle, but not much!)  When I started to lift weights I noticed small changes.  When I started lifting heavy weights, I noticed big changes.  I weigh more than I ever have, (other than pregnancy).  However, I am also in the smallest size I have ever been in.

It's funny when I look around the gym.  I usually see the same faces, doing the same things.  Day after day.  The same women on the same cardio equipment, moving at the same snail pace as yesterday.  I commend them for doing something, but change is good.  And without it, they will probably never achieve the goals they have.  I can't stress enough how important I think strength training is.  I hear so many women say, "I just want to tone up.  I don't want to get all big and bulky."  Really?  What do you think "toning up" is?  It's adding muscle!  And the more you have, the more "tone" you will have.  As far as getting "all big and bulky,"  PUH - LEASE.  It's not easy for women to "tone up" or build muscle.  We don't have the genetic makeup, aka testosterone, to achieve the big bulky look.  And those who are able to get there do it by eating a crap ton of clean foods and YEARS of consistent heavy lifting.  (And yes, some use supplements that help gain mass as well.)  But rest assured, lifting weights will not get you there alone. 

Don't be scared!  "I lifted weights and hate my toned body," said NO ONE ever!  So cut back on the steady state cardio and hit the weight room! Mix that with some weekly HIIT cardio and watch the transformation begin!  Let's make it a revolution of ladies in the weight room!  Perhaps force some of the men on over to the cardio section!

My Favorite 5

When it comes to total body strengthening, I believe there are 5 basic moves that EVERY woman should be doing.  Most you can do right at home, and most have several variations.  These are my favorite 5.

1.)  Squats.  Basic enough, right?  These work basically every muscle in your legs, and when engaged in proper form, they will strengthen your core as well.  They really make for nice quads and a booty.  No one wants a pancake butt, right?

Lots of variations:  Barbell squat, front squat, plie or sumo, split or bulgarian, dumbbell, pistol, prisoner, goblet, etc.

2.)  Push ups.  Another really basic move.  Good form is key.  If that means dropping to your knees until you build strength to do them on your toes, go for it.  These are great work for chest muscles, triceps and delts.  Once again, proper form = engaging the core = tighter abs.  Win, win.

Variations:  Regular, modified, Tricep or diamond push ups, bench or chair, one arm, etc.

3.)  Deadlifts.  Strengthens the hamstrings, booty and back. 

Variations:  Barbell, dumbbell, kettlebell, Sumo, Romanian, side, Back or "rack" pulls

4.)  Bench Press.  Works the chest muscles, delts, and triceps.

Variations:  Flat bench, incline, decline, alternating arms, machine, etc.

5.)  Pull Ups.  This basic move targets your entire upper body.  Lats, shoulders, arms, abs, etc.

Variations:  standard, supinated grip, pronated grip, neutral grip, weighted, behind the neck, mixed grip, one arm, climber's pull, chin up, kipping, muscle up, etc. You can also do assisted pull ups using the assisted machine or bands.

There you have it.  My favorite 5.  These are the exercises I repeat week, after week, after week.  I never get bored with all of the variations!  Mix it up and remember, form is key.  It's okay to start out at a lower weight.  Once you perfect the proper form, you can gradually add in more weight.

 

Quick and Easy Energy Snack Mix

I am a big time snacker.  At my desk, in the car, on-the-go.  It's no joke.  I mostly reach for the sweet and salty mixes.  As time has evolved, I am proud to say I no longer depend on store bought, pre-packaged snacks.  You know, the trail mixes, chex mixes, and bags of all things mixed together to create utter goodness. They are usually high in sodium and processed "stuff."  So, I scoured Pinterest and tried several recipes and then kind of created my own. 

Here's the link to the recipe that I based it off of:
http://cookeatpaleo.com/chili-spiced-mixed-nuts/

I made a few "tweaks," such as leaving out the cumin, and adding in banana chips and pumpkin seeds.  (And honestly, I don't measure a thing when I cook.  This leads to trouble when kind folks ask me for the recipe.  Apparently not everyone knows or understands my lingo..... a dash of this, a squirt of this, a dollop of that....)  You could also add dried cranberries or raisins, wasabi peas, etc.

The honey and coconut oil create a glaze that I cannot even describe.  That, mixed with the spices, make a great sweet and salty snack.

The one thing I will say is smoked paprika ROCKS, however too much might be overpowering.  Taste as you go, and add more if necessary!

Temptations and Willpower

How do you deal with temptation?  Have you tested your willpower to see just how strong it is? They say it's like a muscle -- the more you use it the stronger it gets. Unfortunately willpower is not my strong suit.  (I suppose I've never used that muscle enough!)  I've always been good about putting in the work at the gym, and for the most part my diet is clean.  BUT, there are always those few things that I struggle with giving up.  Ahem....pizza.

Today at work we were "treated" with pizza. I've had a great week of eating and workouts. I knew today would be the true test. Could I resist one of my very favorite foods?  Of course I could. But would I have the willpower?  It's pretty simple folks. To get results you've never gotten, you have to do something you've never done. Today it was about giving up pizza. 

Sometimes you just have to give up the goods, and by goods I mean those foods that tempt you most, to reach your goal. Besides, today is National Peanut Butter day.  And that's another favorite. 

Un -Ordinary Salad

Who gets bored with the same old salad week after week?  ME, ME, ME!  I love salads because they are quick to throw together and a great way to get multiple veggies in throughout the day.  But, I get bored with the basic lettuce, spinach, blah, blah, blah.  Here are some variations that I like to change things up.

Diced Tomatoes
Avocado
Cucumer

Toss in a basic oil / vinegar / lemon juice dressing with fresh cracked pepper.  YUM.

Chopped broccoli
Chopped bell peppers
Chopped cucumbers
Chopped snow peas
Chopped tomatoes

Toss in a basic oil / vinegar dressing with a couple of drops of sesame oil.

Chopped romaine
Chopped tomatoes
Chopped cucumbers
Chopped pepperocinni's
Chopped turkey pepperoni
Chopped black olives

Sprinkle with Mrs. Dash tomato basil seasoning and drizzle with olive oil and vinegar.

I don't do bottled dressings.  They are packed with junk.  Low fat is usually high in sodium and sugar.  Low sodium is higher fat. Low sugar means artificial sweetener.  And most are filled with preservatives.  Make your own!  It's so simple.  I use a basic oil / vinegar and either fresh or dried herbs or Mrs. Dash.  You can also change out your oils, ie - olive oil, sesame oil, infused olive oil etc. for different flavors.  Balsamic vinegar is a great option as well.

 

At Home HIIT Workout

Here is a quick HIIT workout you can do right in the comfort of your home with NO equipment!


It's tabata style, so 20 seconds of all out intensity, followed by 10 seconds rest.  You can download a FREE tabata timer on most smartphones.

-Air squats (intervals 1, 3)
-Jumping Jacks (intervals 2,4)
-Mountain Climbers (intervals 5,7)
-Sprint in place (intervals 6,8)

This is a 4 minute workout.  If you aren't dying at the end of those 4 minutes you need to up the intensity!

 

This is How You Do It....Meal Prep That Is

When trying to manage a family and full  time job, eating on  the go is often easy.  I know my family eats out way too much when I don't plan ahead.  So Sundays I spend a good 2-3 hours in the kitchen prepping meals for the week.  As the old saying says, "If you fail to plan, you plan to fail."  So true.

Here is a quick run down of my meals planned and prepped for this week:

Breakfast:
Boiled 18 eggs
Baggies of pre - measured protein powder for shakes
Oatmeal scooped in containers with cinnamon and stevia
fruit sliced and diced for kiddos

Lunch:
lettuce, green peppers, cucumbers and tomatoes chopped for salad
Chicken diced, cooked and divided into containers
oil and vinegar for salad measured into containers
mango diced and divided into baggies
roasted sweet potatoes 

Snacks:
carrots and snap peas washed and sliced
hummus measured into containers
apples sliced and soaked in salt water (keeps them from turning brown)
almonds divided out into baggies or container

Dinner:
turkey chili made
pre-made turkey meatloaf
pre washed and diced veggies for roasting
chicken thawed to throw in crockpot one day
will also thaw tilapia for one night this week

And that my friends, is how you meal prep.  Those 2 -3 hours on a Sunday afternoon will save you tons of calories at the drive thru window, and it will leave you feeling healthy and accomplished!