Reality Check

You know the one thing that gripes me the most?  Fad diets and supplements that claim to make you skinny and have abs in 21 days.  Come on people.  It's not rocket science.  There is NO magic pill, shake or fad diet that is going to make you "skinny" and fit over night, or in 21 days for that matter. Besides, most claims are to make you "skinny."  Who wants to be "skinny"?  Give me strong!

I get approached more often than I'd like about the newest trends out there.  Approached from people that I don't know from Adam.  They want me to promote this garb as I like to call it.  Ingredients I can't pronounce, and wouldn't dare put in MY body.  So why would I promote something that I would never use?  Most times they are a pyramid money making scheme. There, I said it.  I guess some folks will do anything for a dollar these days, but if it is not FDA approved, it's probably for a reason.

I rarely supplement my diet with anything other than a multi vitamin and high quality, natural protein shakes if I'm really trying to add muscle mass.  If I am extremely sore from a workout, I occasionally use BCAA's to help speed up the repair process, but that's it!  I certainly don't need a detox tea or a "cleanse."  I will admit to trying an herbal cleanse in the past, but I don't really feel as though it did a thing for me. It was the "clean" foods that the cleanse recommended that made me feel better!  If you are consuming a balanced diet of clean foods, that is your cleanse!  The supplement in my opinion is just a money maker.

So where am I going with this?  Save your money.  Join a gym.  Hire a trainer.  Eat a clean balanced diet.  Drink your water.  Get your zzzz's.  That's it!  That's the secret!  True progress takes time.  Don't give up and I promise you will see results. 

Good Leg Burn

My legs are most definitely my weak area.  It's the are I have always hated in the past.  I was always sore immediately after my leg workout, and by the time the soreness dissipated, it was time for leg day again.  Since I have not been doing as much steady state cardio, I have increased my leg workouts to twice a week and I have to admit, I actually enjoy a good leg day now.

Here is a workout I completed last week.  I did heavy weight and little to no rest to keep my heart a pounding.

-Barbell squats - I started with the olympic bar (45 lb) and did one set of 15 to warm up.
     -10 total sets of 10, increasing weight each time for sets 1-5, decreasing weight back down for sets     6 - 10  
-Rack Pulls - 5x10 - I increased weight each set
-Deadlifts - 5x10 - I increased weight each set

-Leg extensions - 100 lb - 5x10
-Cable squats - high rope extension, heavy weigh, hold rope and squat LOW 5x10

-Leg extensions - 85 lb - 3x10
-Hip adductor

-25 air squats
-25 jumping squats
-25 squat jacks

Feel the burn!

Who Has Time?

In the grand scheme of life, who has time to be healthy?  I mean, there are only 24 hours in a day.  Kids, work, errands, kids' activities, dinner, homework, sleep.....who really "has" time to workout?  I've discovered the magic answer.  The ones who "have" time are the ones who "make" time.  All excuses aside.

I've been approached more than once by moms who have the general excuse of, "I don't know how you do it.  I wish I had time to go to the gym.  I'm just so busy with the kids."  Guess what folks, I'm no different than the next person, except I make time.  That time is usually in the wee hours of the morning.  I'm not talking about sunrise-time, I'm talking 4:30 - 5 a.m. while my family is still in a deep slumber.  I choose to not sleep in until the absolute latest I can to make it to work on time.  I rise early and start my day with "ME" time.  (Cause Lord knows, that's the only "ME" time I have for the day!  Showers are not even sacred in my house!)

You see, most kids mock what they see.  They mock what they hear.  They mock US.  When I get home from the gym, my oldest is up and moving around to start her day.  She always asks, "How was your workout, mom?"  They pick up on what we do, say, eat, etc.  To me, being healthy and active are two of the most important things I can offer my children. 

Make time to be healthy!  Your family will respect and admire you for your efforts.  The other day my husband told me I was one of the hardest working and driven people he knew.  Now, normally I would probably laugh and ask him what he wanted, but this day was an extremely busy and stressful day, so I knew he meant exactly what he said.  What drives me the most?  My family.  

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.