Workout Wednesday

Holla, its Wednesday and that means it time for another edition of Workout Wednesday. Today I am back with another Tips from the Trainer! My main squeeze trainer Sam has some good food and diet tips for you today!

I come from a family where cooking is important and is done (very well) by all members in the family- especially my Dad. So if there is one thing this trainer doesn’t shy away from, it is food.  One thing I like about Lynn is her love for food and her willingness to cook.  You don’t find that often these days, but that is a whole ‘nother subject. Anyway, Lynn likes to complain to me about having to turn down the cookie tray in the lounge or she’ll complain to me about not turning it down after her carbrageous guilt trip kicks in.  Either way, I am going to hear about it.  Lynn, however, is no different than anyone else when it comes to dieting, meal planning, or maintaining a healthy lifestyle.  We all want to be able to look the way we want, while eating the way we want.  The person who figures out a way for everyone to accomplish this without the use of anabolic steroids will win a Nobel Peace prize someday.  Unfortunately, my daughter is only 6 right now so we will have to wait until she gets a little older to accomplish this.  So while we wait, I will go over a few ways we can eat to satisfy both ends of the spectrum.
CARB CUTTING THROUGHOUT THE DAY This type of eating allows us to be bad in the morning and then tighten up each meal as the day goes on.  Now each meal, we still want to be high in protein; however, earlier in the day, we can have carbs so long as we make it a point to cut them completely after lunch or so.  Make lunch your last meal with carbs and thereafter just each greeny veggies and lean protein.
CARB LOADING This type of eating is unique inasmuch as eating poorly (you know, fun eating) is not only allowed, it is necessary for weight loss and goals.  Unfortunately, it requires a ridiculous amount of discipline for five and half days throughout the week.  Here is how it works. Each regular day, you are allowed one meal with 30-50g of carbs. The other 5 or so meals, because we are eating 5-6 meals a day, will be nothing but greeny veggies and protein.  You have to eat like a rabbit for five and half days. No cheating!  Then at the end of the carb cutting week, you get a glorious 8-9 meals (a day and half) of whatever the heck you want.  This is called the carb loading phase. It is essential for glycogen restoration necessary for muscle growth and fat burning. It will also give you the energy you need to get you through the upcoming carbless week.  After your day and half of heavenly eating, you immediately go back to your rabbit way of life. Rinse and repeat.
IIFYM (If It Fits Your Macros) Many of you have heard all the rage about this IIFYM, or "If It Fits Your Macros", way of life. It is especially popular in the stage fitness world.  The diet operates under the assumption that if you understand your macros, you can consume almost any type of food so long as it fits your macros.  “Macros” is a fancy word for carbs, proteins, and fats.  Many studies today have found that consuming the correct ratio of carbs to proteins to fats is the most effective way to weight loss/muscle building.  The plan uses an individual’s current weight, their goal weight, and height to formulate the correct ratio. Now this is usually done by a professional; however, an hour of research on google will save you from paying someone for this (Lynn, please do not give out my last name, every trainer and nutritionist will want my head for this).  So a woman looking to lose 10lbs might consume a ratio of 40% carbs, 40% protein, and 20% fats each meal.  Likewise, a man looking to bulk up 10lbs would look to be around 55% carbs, 35% protein, and 20% fats.  So if you can construct a meal to fit these ratios, it doesn’t matter what you eat. Pretty cool, huh?
In the end, I get back to always doing what makes you happy.  My body, itself, goes through seasons.  Sometimes I look like a trainer, sometimes I look like I need one. It all depends on what is going on in my life and what it takes to make me happy. So whether you do the Carb Cutting, Carb Loading, of If It Fits Your Macros, just remember: ISMH- IT SHOULD MAKE YOU HAPPY.
Cheers!

Hope you all enjoyed this edition of Tips from the Trainer. And seriously he has the most gorgeous daughter ever... for real....

Workout Wednesday

Its Hump Day again, which means its time for Workout Wednesday! Today, I bring you a tour of my supplements. I was never into sups until I met le guy and Trainer Sam. M was anti-supps and well I never understood why. The key is using them correctly, i.e. right time and right amount.  I do not use tons of them, but I have three go-to's: 1. Protein Powder, 2. Pre-Workout, and 3. BCAA's (amino acids).

The supplement corner of the kitchen

My pre workout

 I love this stuff! Adrenherlyn! I take this on my way out the door to my workouts. I love tingly feeling I get and the way it helps me power through my weights. It has a wonderful pink lemonade flavor to boot! I do not take this when I am just going for a run or doing only cardio.

Aminos!

This has been the best ting I have done for my workouts and my body. I take a bottle with me and pour in one scoop as I begin my weight routine. This one has some caffeine in it, so its great for those 5 am workouts. But amines are wonderful! They help with recovery and soreness. I am able to jump back in faster after a big workout, like major leg days. I also take this after I run to ease the muscles.

Protein

 I am using this one because my fav is out. This one is just plain old protein, no filler. I take this 30-45 min after a workout. Its important to get protein in your body so it has something to eat! This is a fast acting one. On days I don't workout in the am, try to get my protein via egg whites and turkey bacon. Other times I take a protein blend called Syntha-6.

other odds and ends

For protein shakes as meals, I like to use Designer Whey. Its only 100 calories a scooper and the vanilla is perfect for some of my favorite recipes from Dashing Dish.

Other things I like are Quest Bars, Zone bars, and the occasional EAS pre-made protein shake, light chocolate flavor.

I have also dabbled in some other sups. Currently I am taking the Skinny Way supplements. You take two pills in the am, two after lunch and then two before bed. Not sure the day ones do much besides help my digestive tract move along (if you catch my drift), but the evening one is a blessing. It helps me sleep and I wake up refreshed and ready to go. I never feel that hangover from Tylenol PM or Ambien.

The key to anything though is to feed your body real food. Yes I take some supplements, but they are just that: SUPP-LE-MENTS. Nothing is better for your body than real food. So my diet consists of lots of lean meats like grilled chicken, ground turkey and chicken, and fish, veggies and jasmine rice. I do let myself have carbs, just not too many and not late at night.

Got questions? Ask!

My back hurts, my skirt's too tight

My booty shakes from left, to right from the left and to the right.... Come on you know you totally just sang/chanted that one out loud. My point... my body is getting... yes old.

I mean I remember when I could knock out a 7-minute mile and my back never ached. Last night on my run, which I think my grandmother could have run faster than I felt like I did, my body was screaming  at me. My knees ached, my back was killing me and every step seemed to take another year off me. Running used to be my solace, my stress relief, my freedom, what happened?

Seems like when I hit the big 30 my body just stopped. Metabolism stopped, hips widened, stomach flabbed up... Just one big hot mess! My workouts didn't change,  my diet had been a little off but not so much that I have gained more than I would like to admit. I mean I heard that things slow down after 30, but I was hoping they meant life, not my freaking body!

I asked for thoughts on this subject and someone pointed out the inundation of stress in my life as of late. Ah yes, that little bugger.... in the form of moving, the Big D, buying a house, new puppy and more responsibility at work... Yes those things.... darn those things. I also was told perhaps my iron was low. Ah iron... I have been known to be anemic. So, let's put that on the list. Someone also pointed out that perhaps its was my BC. Hmmm, perhaps... I know some kinds can cause weight  gain, but I am pretty sure that is mostly a myth. And last but not least, it was kindly pointed out to me that I sit.... all.day.long. Hmph.... Yup, I sit in a chair all day and look at the computer and type. Yes I try to get up and move every so often, but I'm pretty much sedentary. Doesn't do much to keep the ole metabolism going... So sum it all up... my life sucks? Haha... No

Life is just in a transition period. I am being required to rethink and reform habits. I have to reevaluate what works for me, what is important and develop new routines. I no longer have someone who makes my egg whites and turkey bacon while I get ready or eats healthy with me. I have to do all these things on my own and let me tell you its much easier to just eat cereal (guilty this morning when I had plenty of time to make said egg whites and turkey bacon).

Has anyone else fought this battle? What have you done that has helped you kickstart your life again after a stressful bout?

Back on Track

If I have said it once I have said it a fazillion (yes fazillion) times... I need to get my a$$ back on track. I used to be a self-confessed health nut. I was a lil obsessed with the gym and not putting anything bad for me (well other than cheat days) in my body. And, then I began to work full-time instead of going to school, I spent 2.5-3 hours in a car a day and sit.... all.day.long. I began to snack, then I was depressed, then I got divorced. I just gave up.

Then I began to have a life again and my diet went out the window. Sure I still worked out and tried to eat relatively healthy, but I allowed myself for cookies, ice cream, bread, etc... than I had in the last 7 years. I had muffins, butter with bread, hummus galore... and it took its toll. My clothes fit, but not as well and then well I became even more depressed. Let's just get it out there, I hate/d my body.

Am I fat, umm no. I know that 100%, but am I where I feel comfortable, gorgeous and healthy? no. That is something I can take care of. So... here's to getting back on track. I also have a huge reason to... I leave for the beach in 20 days! Yes, you heard me, in 20 days I will be laying on the beach in Mexico with drink in my hand, book in the other and a wonderful  man by my side.

So, I stalked my fridge and panty with the essentials of my "I used to be a pageant girl and know how to diet" food and began last night. Broiled cod, broccoli and sugar-free cheesecake mousse for dessert. My goal, 5-8 pounds in 20 days. Yeah I know its kind of a huge goal, but.... I know I can do it. It means lots of runs, weights and pretty much just keeping my diet in check. I know its the next step in taking control of my life and getting back to being the best me I can be.

In other news here's what my weekend consisted of:

Yup, 100 degrees in the LBK

My fav place to eat there

Texas Tech School of Law

She's 16? What?

Duh, of course there was twirling...

What my dogs were doing... Thank you Catie & Frank for watching them

E & Me at the wedding #blessed

Yes, this man endured 8.5 hours of driving,  a wedding, Lubbock, and meeting a gazillion people who have known me since I was 3.

We missed you mom!

Back on Track

I did it this morning... I stepped on the scale for the first time in like 2 months. I knew I shouldn't, I knew it would not be good, I knew it would cause that chill up my spine. Now, for those of you who know me, or those who don't, you are thinking, whoa hold on there missy, there is no need for you to worry, you look great. And yes I am not saying I am fat. I am in touch with reality that I am thin. But we all have that ideal weight, that happy place where we feel free to wear a tummy-baring shirt or well a bikini. And for an ex-pageant girl this ideal can be a little out of touch with reality.

I had brunch with two of my ex-queen sisters Sunday and we discussed this very thing. It is hard to go from pageant diet to real life. It's hard to go from egg whites and chicken to well... carbs. I have been out of the biz for a lil longer than my other two counter-parts and have managed quite well, but suddenly it has hit me. I blame it on the impending big 3-0... My body has decided it hates me from my total junior high breakouts to the extra 5 pounds that I just cannot seem to get back off from girls' weekend.

So, as summer looms ever closer ( I mean it was like 90 this weekend) I am going to get back on track! No more trail mix after-dinner-snack, extra bowl of cereal, small pieces of candy at work, or flavoured lattes! I've got one more diet dr. pepper in the fridge and after that no more! Just 5 small pounds and I will be happy. So, bring on the great toning exercises, metabolism boosting snacks, and a way for me to not feel like I'm starving at 9am and 3pm....

And watch out for a new design launching soon! ~The Illegal Blonde