Dress for Success At the Gym

One thing you may not have noticed is that the cardio section of the gym often doesn’t have mirrors where are the lifting area is surrounded by them.

Why? Because no one wants to watch themselves do cardio…it’s bad enough already.

Just kidding, it’s because when lifting weights the number one rule to prevent injury is proper form. Thus, it’s actually important to be looking at yourself.

Whether doing cardio or lifting weights I always feel more motivated in a great outfit. When I look good, I feel good, and I perform better.

I can’t remember the last time I wore an ill fitting cotton tee and baggy sweatpants to the gym. Now I’m not saying women should dress in all spandex and men should wear tight muscle tees.

What I am saying is wear something that makes you feel good. That’s all.

For me that includes some Lululemon or Nike apparel. I like to wear tighter clothes because I don’t always like my clothes moving up or down if I start jumping or doing pushups/crunches. I’ve really become quite picky honestly.

Do you dress for success at the gym?

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/

Meal Prep: Thai Shrimp & Chickpea Salad

 Thai Shrimp and Chickpea Salad with Peanut Dressing

This week was the first at my new internship! I was so excited at the oppurtunity to try meal prepping and finally have a use for it. For lunch this week, I made chickpea and shrimp Thai salads and I packed along with me: baby carrots, hard boiled eggs, protein bar, caramel rice cakes, and cocoa roasted almonds!

I pour my dressing into a container in the morning, grab my salad, throw in my snacks and I’m out the door!

Here are the ingredients in the salad:

• Spinach and spring mix
• Cucumbers
• Celery
• Bean sprouts
• One can chickpeas
• One bag shrimp

For the dressing, I used a Bangkok peanut dipping sauce but feel free to use your favorite!

Drain the chickpeas and defrost & peel the shrimp. Line a baking sheet with tin foil and add spice. I used paprika, cumin, and chili powder. Bake at 375F for about 20 minutes, stirring halfway. Let cool and divide into tupperware.

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)

Do you drain the water?

A lot of people are tempted to drain the water found on a brand new container of yogurt or sour cream. I see it all the time…”ewww” the uninformed exclaim!

STOP. DON’T!

This liquid is actually whey. Although most of the nutrients are found in the solids, this water contains protein, calcium, and potassium.

If you don’t want to stir, try shaking the container before opening! Then use the yogurt in a parfait, or to top on your waffles!

Are you a drainer? A mixer? A shaker? Share your favorite yogurt recipes!

Are you eating flaxseeds wrong?

Ground Seeds, Whole Seeds, and Flax Oil

Flaxseeds are rich in healthy omega-3 fatty acids, protein, and fiber. Yet there has been debate about which form of consumption is the most beneficial to retaining all of the seed’s nutritional benefits.

Whole Seeds

According to a study by Ganorkar and Jain, 2013, protein percentages are highest in whole seeds compared to oils. Whole seeds are also linked to the greatest effect on lowering blood pressure (Khalesi et al.,2015).

Ground Flaxseed

Most scientists and dietitians agree that grounding flaxseed will lead to the best absorption of nutrients. Whole seeds may pass through the system undigested.

Flax Oil

Flax oil (along with canola oil) has the least amount of the often undesirable saturated fatty acids. Flax oil also has a modest amount of more desirable monounsaturated fatty acids (Ganorkar and Jain, 2013).

So does it matter how you eat a flaxseed? 

I would recommend grounding flax seed or using flax oil, but in the end it really doesn’t matter. Sure you will absorb nutrients better in ground flax seeds, but same thing goes with other foods like corn.

**Be careful about how you store it. If you grind your own flaxseed (can be done in a coffee grinder), make sure to refrigerate and use within a week. When you grind and heat the seeds, the oils can go rancid. This is not a problem with store-bought flaxseed oil which has not been exposed to heat and thus does not need to be refrigerated.

Tips on incorporating flaxseed in your diet:

• Add a few tbsp to your flour (can also be used as an egg replacement!)
• Add 1 tsp ground flaxseed to mayonnaise or mustard for your sandwhich
• Mix into yogurt, smoothies, overnight oats
• Sprinkle on top of cookies, muffins, breads
• Make your own flaxseed salad dressings

  

The possibilities are endless!

References

Ganorkar, P. M., and R. K. Jain. “Flaxseed – a Nutritional Punch.” Food Research International 20.2 (2013): 519-25. Web. 25 May 2015.

Khalesi, S., C. Irwin, and M. Schubert. ‘Flaxseed Consumption May Reduce Blood Pressure: A Systematic Review And Meta-Analysis Of Controlled Trials’. Journal of Nutrition 145.4 (2015): 758-765. Web. 26 May 2015.

Packing Fit Gear for Travel

I’m off to visit my grandmother and family these next 10 days in Virginia! I have another shoot coming up when I get back so I’ll have to try to stick to my A-game while I’m away. I’ll be staying with my grandmother which means I get to grocery shop and cook for myself when I please, even though she is more than happy to cook for me 🙂 We’ll also be going out to dinner, having sit-down dinners with the family, and having BBQs (YUM!) so I can’t wait!

If you’re traveling for work or visiting family, consider packing these to keep you motivated: 

Just think:

You carried it ALL the way to your destination, are you really not going to use them?

I categorized what I will need into 2 categories, Fitness & Food:

1. Fitness: Where will I be working out? I looked up the local gym near my grandmother’s house and signed up for a 1 week membership. This means I will need:
   1. Gym clothes & sneakers
   2. Headphones
   3. Shaker
2. Food: What will be available? As I said, I can grocery shop for essentials so I only packed snacks and supplements…maybe too many. Better to be prepared! I know I can get any grocery essentials I will need, but with grandma’s cooking who knows if I’ll even need to. I did make sure to have:
   1. Protein bars
   2. Protein powder: Whey and Casein
   3. Supplements: BCAAs, Vitamins, Fish Oil

What essentials do you pack when you’re traveling?

Protein Popsicles

Helloooo Summer….and a plethora of icy sweet treats! I’m always craving cold fruit or frozen treats (aka ice cream) at this time of the year. Both are loaded with sugar and carbs, something I don’t want a lot of on rest days. So, last week I made Key Lime Pie Protein Popsicles to help me cool off while staying on track.

Protein Popsicles take less than 5 minutes of make, and can be enjoyed a few hours later. You can make a batch when you’re meal prepping on sunday and enjoy for dessert throughout the week!

   

Makes 6 popsicles

• 3 scoops protein powder (I used optimum nutrition’s key lime pie flavored whey here)
• 2 cups unsweetened almond milk
• 3/4 cup water

Mix all ingredients together and fill the molds. Place in freezer for at least 3 hrs.

Macros for 1 Popsicle: 70 cals (1.3F, 2.2C, 12.3P)