How to workout in a busy gym

If you’re at the gym during peak hours you know what it feels like to have to wait to use a certain piece of equipment. One thing that helps me is to think about other ways an exercise can be performed. I always go through the top 5 most common alternatives for my exercises.

1. Barbell
2. Dumbbell
3. Kettle ball
4. Cable
5. Machine

First, identify what muscle you are targeting. Then, assign one of the 5 options based on availability.

For example, I usually do dumbbell overhead tricep extensions. If someone is using the dumbbell weight I need, I may turn to using a kettle ball, the cables, a machine, or a barbell.

Don’t let the schedule of the gym affect the schedule of your progress and be proactive!

Motivation Monday: Personal Accomplishments

I saw this image this week on the Berry and thought it’d be perfect for motivation Monday! It’s hard not to compare yourself to others and think “I’m not as ___ as ____”. We all do it, and if you don’t….you’re lying. Kidding, because if you actually don’t that’s great! For the rest of us who are guilty of having thoughts like this let’s think of some ways to fix them.

The problem is these thoughts bring out only the positives in another person, and only the negatives with yourself. (Not fair!)

Let’s rephrase your thought process to make comparisons more beneficial.

Instead of saying: “Her body is so much better than mine, I’m so much less attractive” think: “Her body IS great, but I have so much to be happy with myself for”

Remember, working out is a way to thank your body, not to punish it for looking a certain way. So write down three things you’re happy with, and let that positivity guide your week! No more negative comparisons!

Actions Thoughts Behaviors: Motivation Monday

This week I’ve been reflecting a lot about my actions, my thoughts, and how they reflect into behaviors. The three are integrated into an endless circle and the circle can be triggered at any 3 state.

Example loop: Action- I didn’t work out today > Thought- I’m never going to reach my goals > Feelings- Sad, hopeless, useless

See how it works? Can you think of a time today or this past week you’ve done something, felt something, or thought something that triggered a negative loophole? Example situations can be anything from fighting with someone to personal actions regarding your goals. These loopholes can push us farther from our loved ones and our goals so this week we will focus on ending a negative loopholes.

To do so, we have to break the negative circle before it can finish, and promote the positive circles!

To break the negative circle, don’t allow your thoughts/behaviors reflect in your actions and vice a versa.

Using example loop: Action- I didn’t work out today > Thought- I’m never going to reach my goals I’m going to set aside time tomorrow to make sure I can fit this in > Feelings- Sad, hopeless, useless Motivated, inspired, excited

Learning to break the negative circle will promote a more positive way of life and overall happiness.

This week, we CAN do it. we CAN change. we CAN accomplish ALL of our goals!

REVIEW: Performix ION Preworkout

Have you ever used a pre workout?

I don’t know about you but after a long day at work, I feel like I need one. Lucky for me I was selected to review the Performix ION Preworkout powder in Ice Punch. I was so excited to try some samples of their products to test the extended release Terra Intelligent Beads and see if the patented formula actually worked.

Well, if you’re looking for something with long lasting energy- this is it! I was skeptical of their Terra Beads but low and hold, I remember the specific moment in the middle of my workout when I had a second burst of energy. I felt rejuvenated and pushed through harder than I could have otherwise. I found myself at the gym longer and remember coming home smiling and saying “wow that was a great workout”. It also didn’t leave me with moodiness or a crash afterwards like I’ve experienced with other pre workouts.

As for the ingredient profile, each scoop contains 175mg Caffeine, compared to a more typical 135 mg in Cellucor’s C4. Still pretty low for me so I would probably use 1.5 scoops in the future. HCL is a higher quality creatine source compared to the typical monohydrate, which is nice to see. Beta-alanine for muscular endurance, reducing fatigue and those itchy tingles. Citrulline malate 2:1 and yohimbine for delaying fatigue and for pumps. Synephrine for higher rate rate and energy.

Mixability: 10/10 You’ll see the beads floating and they don’t dissolve leaving a pretty granular texture. It mixes as well as it can given the beads.

Taste: 8/10 I’m not a fan of fruit punch flavors but I could tolerate this just as much as any other fruit punch flavor.

Effectiveness: 9/10 Kept me energized and focused, but it’s pretty tame for someone with a caffeine tolerance. I would rate higher if I didn’t have to use more than one scoop per serving.

Value: 8/10 On the higher end of the market for sure. However, if you’re looking for an overall basic pre workout with the long lasting spin, this may be a good option for you.

Overall I would recommend trying Performix if you’re looking for sustained energy throughout your workout.

Dairy Alternatives for Bodybuilders

It’s no debate milk is a great way to build muscle. Have you heard that chocolate milk is being marketed as the new athlete’s recovery drink? Can post more on that later if you’re interested…

But what happens when you’re lactose or dairy intolerant or allergic?

How do dairy alternatives line up?

Milks and Macros	Calories	Fat	Saturated Fat	Carbs	Sugars	Protein
Milk, skim	83	0	0	13	13	8
Milk, 1%	102	2	1.5	13	13	8
Milk, 2%	122	5	3	12	12	8
Soymilk, light	60	1.5	0	5	3	6
Soymilk, original	110	4.5	0.5	9	6	8
Cashew, original	60	2.5	0	9	7	1
Cashew, unsweetened	25	2	0	0	1	1
Coconut milk beverage, original	70	4.5	4	8	7	0
Coconut milk beverage, unsweetened	45	4.5	4	2	0	0
Almond, unsweetened	30	2.5	0	1	0	1
Almond, original	60	2.5	0	8	7	1
Almond, 5x Protein,unsweetened	40	2	0	1	0	5
Hemp, original	80	5	0.5	7	6	2
Hemp, unsweetened	60	5	0.5	1	0	2
Rice, original	120	2.5	0	23	10	1
Rice, unsweetened	70	2.5	0	11	1	0

Soy

**Don’t avoid soy. For people who avoid soy milk because it has been shown to lower testosterone levels and increase estrogen levels consider how long these studies were conducted and how much soy milk the person had to consume in order to actually have an affect. (Ex. One article on bodybuilding.com was bashing on soy milk which led me to read the published study. The subjects were asked to drink 20oz a day for 14 days? I don’t know about you but I don’t think the average person drinks that much consistently…)

Pros:

• High Protein
• No/Low saturated fat

Cons:

• Less Leucine, so not as effective as Whey for body building, but very comparable
• Linked to increase estrogen levels and lower testosterone levels

Almond

Pros:

• No saturated fat
• Low Calorie

Cons:

• Probably contains carrageenan, an emulsifier with harmful effects on the body
• Low nutritional value* Studies show only about 1 almond is actually used to make a carton. The rest is water.
• Low Protein

Cashew

Pros:

• No saturated fat
• Low Calorie

Cons:

• Low nutritional value* Watered down
• Low Protein

Coconut

Pros:

• Contain MCFAs which are thought to increase metabolism. (Check out my Diet Myths: Coconut oils post for more MCFA information!)

Cons:

• Low Protein

Hemp

Pros:

• Highest Omega-3 than any other alternatives
• Nut, dairy, soy, and gluten free

Cons:

• Low Protein

Rice

Pros:

• Nut, dairy, soy, and gluten free
• No saturated fat

Cons:

• Low Protein
• High Carb

In conclusion, drink what you want to drink specific to your goals. Milk is still going to be the best dairy source for bodybuilders, but consider switching it up with the 5x protein almond milk or soy every once in a while. Remember kids, nothing is bad for you in moderation….except for drugs!

References:

Kraemer, W. J., Solomon-Hill, G., Volk, B. M., Kupchak, B. R., Looney, D. P., Dunn-Lewis, C., … & Volek, J. S. (2013). The effects of soy and whey protein supplementation on acute hormonal responses to resistance exercise in men. Journal of the American College of Nutrition, 32(1), 66-74.

http://www.bodybuilding.com/fun/the-best-cows-milk-alternatives.html

Home

http://sodeliciousdairyfree.com/

High Protein Low Fat Carrot Cake Oats

High Protein Low Fat Carrot Cake Oats

I’m sitting here at the end of work trying to think of a unique recipe to share and since I’m constantly craving sweets I decided this ooey gooey breakfast treat would be the perfect one.

Recipe:

• 1/3 cup uncooked rolled oats
• 1/4 cup egg whites
• 15g raisins
• 30g shredded carrots
• 1 scoop cinnamon/vanilla protein powder

Cook your oats with ~3/4 cup water, egg whites, carrots, and raisins * to consistency of choice in the microwave, stirring once cooked. Add scoop of protein powder and stir. Top with stevia, cinnamon, syrup to taste!

*The egg whites add a little volume, texture, and extra protein to the oats but are optional!

Macros (depending on protein powder used): 3F 36C 36P

Achieve your goals! & Healthy Chicken and “Cheese” Quesadillas

As I said in yesterday’s post, I’m going to be getting more focused on my training this month. I leaned out in May with some muscle gains (I think) but it’s time to get back and gain some muscle and fat! I’ve developed a routine that includes 2 leg days, 1 chest & shoulder, and 1 back & bis. Here’s where I am starting this bulk: 

This picture was taken around 8am the morning after consuming 1,300 calories between 10pm-12am. I had chicken quesadillas with hummus and salsa, poptarts, cottage cheese, a casein protein shake, apple, 3 tbsp peanut butter, toast, strawberries, blueberries…hmm OH and 2 cups fortified almond milk! This of course was after my breakfast lunch dinner and mass gain shake (I was not doing intermittent fasting).

As you can see, when I want to do something….I do it. I know the macros I have to hit for my body. Do you think I was hungry for all that food? No. But I have goals and nothing is going to stand in my way.

Ok enough of that, now on to the food:   

• 1 Tumaros low carb whole wheat tortilla
• 1 slice Go Veggie dairy free cheese slice*
• 4.5 oz 99% fat free chicken breast

Included in my macros (weird combo but what I was craving at the time…):

• 1 tbsp Trader Joes authentic salsa
• 1/2 tomato
• 1 tbsp Tribe spicy red pepper hummus

Spray a pan with Pam and cook the chicken. Set aside chicken, clean pan, and spray again. Heat the tortilla until it begins to show a little color, flip. Add in the chicken and cheese and let sit until melted. Fold over in half  and toast until desired!

*I’m lactose intolerant so I use this but the macros are similar to a full fat slice of cheese!

Macros: 295 cals (7F, 29C, 39P)

Motivation Monday

Embracing where you are now and making the steps you need to achieve your goals

Since I’ve ended my last program about a month ago, I’ve been taking a break from sticking to a routine at the gym. In a way this has led to me to be in a maintenance phase. By the looks of it during this time I’ve stayed about the same weight but have leaned out a bit indicating muscle gain and fat loss.

I took this “time off” from focused training because I was finishing up with school, traveling, and starting a new job. Now that I’ve adjusted to my new daily routines I’m ready to start focusing on my training again.

Today I said:

This is the week I’m going to keep going. This is the week I’m going to make the changes I want to.

I came up with a 4 day training routine, checked in to adjust my macros, and am ready to kill it this month. I’m going to take pictures to track my progress because the scale is an inaccurate portrayal of progress.

I’ll share my progress pictures biweekly because I want to be real. I won’t always make progress but I will be better than yesterday. I will be making an effort.

Follow me, make changes today, and join in an ongoing journey to health and self-appreciation!

Diet Myths: Coconut Oil

Remember that coconut oil fad that started a couple of years ago? I thought it was over until I saw two blog posts about it yesterday! Coconut oil is SO healthy they said! Always use coconut oil! Rub it in your hair, scrub it on your body, or my personal favorite- use it as mouthwash! (Yes…this is actually a promoted use of coconut oil called oil pulling)

Let’s get the facts.

According to Sonya Angelone, a registered dietician and spokesperson for the Academy of Nutrition and Dietetics, Coconut oil’s health benefits are most commonly accredited to their medium-chain triglycerides (MCTs). However, only 10-15% of all of its fat are these MCTs. The majority of saturated fat in coconut oil is lauric acid, which has little scientific evidence published towards any meaningful health benefits.

Ultimately, yes, MCTs are healthier than a highly saturated fat option such as butter but if you are swapping out your olive oil for coconut oil you’re not moving in the right direction.

One benefit of coconut oil is it’s high heat/smoke point. If you are frying something, you shouldn’t use an oil with a low smoke point, such as olive oil, because it converts to carcinogens at comparatively low temperatures and will leave you with that burnt flavor in your food.

There are so many benefits and uses of coconut oil, but if you’re starting to replace monounsaturated and polyunsaturated fats with saturated fats you may want to think twice!

Interested in hearing more about oil pulling and other uses of coconut oil? Let me know and I’ll write something up!

References:

http://health.usnews.com/health-news/blogs/eat-run/2015/03/11/healthy-eating-myths-how-many-have-you-fallen-for

Top 3 Reasons You’ve Plateaued

We’ve all hit a plateau in our fitness careers. It’s frustrating and discouraging. You feel like you’re doing all this work for nothing! Whether you’re not seeing muscle gain or not seeing weight loss, the core problems tend to be the same. Let’s take a look to see how we can fix it:

©Andrew Hubbard (Inceptionphoto.com)

Diet

Are your portion sizes proper? Are you drinking enough water? Are you following your meal plan?

OK let’s say you’re doing all of these. You started out great, lost/gained 10 lbs! Wow! Now you’re stuck, what the heck!

Your body will adapt to your diet plan if you stick to it for an extended amount of time. Our bodies love to stay in balance and if it knows you will be eating so much every day, it will adapt to do whatever it takes to stay at it’s current state.

If you have lost or gained weight, remember you need to adjust your intake according to your new weight.

Same Workout

Muscle memory is when you’ve performed an exercise or routine so many times that your body has developed a way to perform the exercise using less brain power. Change your routine to keep your body guessing, and you’ll continue seeing results.

Overtraining

Sleep and rest are essential to transforming your body. Many people overlook this and don’t give their body enough time to recover.

I can say from experience that most of my personal records (PRs) are broken after a period of rest. For example, I’ve been struggling to increase my shoulder press for 2-3 weeks now. I didn’t train my upper body/shoulders for 5 days and today I hit a new PR, finally able to increase my weights. Lesson? Rest is good! Don’t overtrain, or you could find yourself stuck like I was.

Signs of overtraining include:

• lack of motivation
• decreased immune system (you’re getting sick more often
• no energy
• loss of appetite
• insomnia
• mood swings
• loss of concentration

Still think you need help? Sign up for 4 wks of free online coaching by emailing dashakobi@yahoo.com! (Offer ending soon)