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!

Vulnerability in the Gym

Walking into the gym for the first time I was nervous. I was out of my comfort zone. I was a weak girl struggling to use 10lb weights next to men pumping 100lbs as a warm up. Then I remembered a TEDtalk my cousin told me about a few months back. It talked about the difference between vulnerability and shame. Shame being a bad thing, but vulnerability….vulnerability being a good thing. Why? Vulnerability is the birthplace of innovation and change. If you don’t put yourself out there feeling vulnerable, you won’t change your body and become stronger.

Challenge yourself. Be vulnerable. Change yourself.

Roosevelt once said “It is not the critic who counts, but the ability to fail greatly”. Think about the meaning of this quote and ask yourself who you would rather be… Here’s a link to the Ted talk if you’re interested in listening to the whole thing!:

Brené Brown: The power of vulnerability | Talk Video | TED …

Diet Myth: Don’t eat past 7pm

Once I stopped by my aunt Olga’s house (can you tell my family is Russian?) in the late afternoon to drop some things off. We started chatting and it was nearing 5:30. “Are you staying for dinner Dasha? I have to eat before 6pm, it’s this diet I’m on…I can’t eat anything past 6pm”…..

Have you heard of this “6/7/8/9pm diet”? Restricting you of when you have to stop eating for the day?

There is no scientific evidence that eating past a certain hour or at a certain hour will make you gain weight. Weight gain occurs when you eat in caloric surplus.

Ex. If my maintenance calories for the day was 2,000. It doesn’t matter if I ate 10 200 cal meals throughout the day, just in 2 meals, all at midnight, or all at 3:48pm.

There’s no point in changing when you eat, it’s about what you eat and how much of it.

I eat between 500-1000cals every day around midnight and don’t have any problems. Why? Because the time of day doesn’t matter.

Eating past a certain hour isn’t the problem, overeating is.

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/

Healthy Breakfast Pita Pizza: Under 250 cals!

My apologies for posting two breakfast recipes in a row but this was SO yummy and easy I had to share with you guys! I make pita pizzas a lot and you’ll probably be seeing more varieties.

Here’s the breakfast pita pizza I made as a snack today:

• 1 tbsp hummus
• 1/2 cup kale
• 1/4 cup egg whites
• 1/2 tomato
• 1 MorningStar breakfast sausage
• 1 Joseph’s Low Carb Pita Bread

Cook the egg whites (in microwave or stovetop). Heat up the breakfast sausage. Steam the kale a bit to soften it. Toast the pita bread*. Spread hummus on toasted pita, top with kale, tomatoes, egg whites, and crumbled breakfast sausage!

* Can be done in a toaster oven, oven, or if you toast two sides in a regular toaster

Macros: (210cals) 6 F, 13 C, 26 P

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)

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)