Tag Archive | supplements

3 basics for losing fat and building muscle

Hello!!  Today is a gorgeous FALL day!!  This morning we went on our favorite trail run!  I set my timer.  Each week I want to get faster and be able to keep up with my friends.  I hope the weather holds for as long as possible.  The leaves are perfect right now!  We made it up in 42:42 and down in 30.10.  Next week, 40 and 29 (:  Great way to start the week and day!!

IMG_8777 IMG_8774Well, my Oxygen Challenge ended and I’m a little upset at myself because I didn’t eat the way I should have!  I saw my normal results when I go strict for a short time.  I need to work on maintaining my strict bod for longer (:  My friends and I decided to do NO SUGAR OR WHITE FLOUR for 30 days!  Surprise surprise!  We talked again about how nutrition is about 80% of the results.  Soooooo, starting today until November 10th.  I’m on.  It’s more fun to do it with friends!

This will be an amazing 30 days.  I’m still sticking to my 12 week weight lifting program.  I decided to do Amanda’s Month 2 workout for the first 4 weeks and then hop over to Jamie Eason’s for the last 8 weeks.  The next 4 weeks will look like this, but not necessarily in this order.

Monday: Lower Body

Tuesday: Shoulders, biceps, triceps, cardio

Wednesday: Amanda’s better-booty workout

Thursday: Lower body, abs

Friday: Back, chest, HIIT

Another thing I’m going to work on that I’m not too consistent with is taking supplements.  I read an article from Samantha Ann Leete on bodybuilding.com about supplements.  I like what she recommended.

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This might look like a lot of craziness, but I’m going to experiment and see if it makes a difference.  This is what I’ll be taking on a regular basis.

Multi-Vitamin

Multi-Vitamin

Vitamin C

Vitamin C

Calcium

Calcium

Glutamine

Glutamine

Krill or Fish Oil

Krill or Fish Oil

CLA

CLA

Protein Powder

Protein Powder

BCAA's

BCAA’s

Emerge

Emerge

In a nutshell, most of these supplements will assist in fat loss, support a healthy cardiovascular system, increase immunity, support brain function and nervous system, provide joint support, help manage inflammation, preserve muscle, reduce body fat, and help build, sustain, and recover.  Whew!  Miracle workers pretty much.  I purchase these at Max Muscle, GNC, or bodybuilding.com

I’m set!  The top 3 basics for losing fat and building muscle are: Nutrition goals, workout plan, and supplements.  I’ll keep up with my posts on how I look and feel.  As always I love a challenge and setting goals.  Now get to work work!!  (:

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To workout or not to workout

Do you work out when you are sick?  What if you have a marathon in less than 3 weeks and you REALLY want to do well?  What if you feel soooooo much better on drugs?  Are you really better?  (:  This is the boat I am in.  I’ve got a head cold or maybe a sinus infection.  I don’t like to take time off.  I want to run fast this week.  I have an 8 and a 12 miler to run  and I’m hoping to keep my pace at an 8 or under for most of it.  Nutrition and wellness are key here.  SO, I will be eating VERY healthy till the race and striving towards at least 7 hours of sleep each night.  I’m also hoping my order at bodybuilding.com will help keep me fueled with energy.  I was in need of protein powder and vitamins and I found this awesome deal!

image_prodprod220034_largeImage_X_130_whiteIt includes 5 lbs. of chocolate coconut whey protein, 2 lbs. casein, 60 multi vitamins, and 30 servings of essential amino acids for energy!  You can pick between tons of flavors.

I was talking with my friends today at the park and one of my fastie friends just signed up for the marathon!  Now, I feel pressure to keep up with her (:  She wants to have a goal for the month of September to go off Diet Coke.  I’m going to do it with her, except I’ll go off SUGAR for the month!  30 days sounds better than 100!  Baby steps here.  For the rest of the year I’m going to try a different one month goal.  We’ll see how it goes.

We were also talking about what to wear for the race.  That’s a big deal you know.  We have twinner red shorts and I think we’ll purchase matching tops!  So far there are 4 of us signed up and I think one more will join us!  PARTY!!

Here are the lululemon shorts we have:

199e890a-3f86-40c2-801e-7e82e181e240-LW7413S_0847_1-mediumMy husband gave me a gift card to Athleta and I think I’ll use it for the top!  Which one should we wear?

I know this is green but I like it (:

I know this is green but I like it (:

I gotta see if this is the same red.

I gotta see if this is the same red.

This one looks like the best one.  I don't love black, but it does go with everything!

This looks like the best one. I don’t love black, but it does go with everything!

Looking through the website, I found out Athleta sells TONS of running accessories too such as sunglasses, water bottles, reflector vests, socks, and headbands.  Love that!

Keep moving and plugging along!  It’s all worth it.  Time to go clean my fridge out and figure out dinner before the CREW comes home!

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What are you on?

Someone asked me once, “What are you on?”  It was said with a slightly negative connotation.  I wasn’t bothered, BUT I don’t credit my fitness results to SUPPLEMENTS.  I DO think they help, but mostly it’s mental.  When I’m consistent on taking vitamins and supplements I eat better and workout more.  It’s counter productive if you don’t.

Almost always, what you EAT is when you get the most success.  Next, I would say WEIGHTS and lastly, CARDIO.  It’s taken me several years to figure this out!  GENETICS only plays a SMALL role in the whole equation.  Another fun challenge for me is to get my body where I want WITHOUT CROSS FIT!  Everyone is so CROSS FIT hyped.  I think it’s fine and all, but I can get just as strong and fit without paying 100+ dollars a month to a trendy gym!

When I started following JAMIE EASON’S weight lifting program, they advertised a supplement and vitamin pack to go with it.  I thought it was a GREAT deal!  This is what I got for $53.00:

 Go to this WEBSITE to read more about each one.  The goal for this pack is to LOSE FAT!  I also recently started taking a drink from MAX MUSCLE.  We have a local store in my town.

I like it.  It comes in about 10 flavors and I water it down a TON!  Much better than sipping diet coke all day.  This is what WORKS FOR ME!! 

Better than supplements though is HEALTHY alternatives to the NOT SO HEALTHY food selections out there.  Here is a website I LOVE: Chocolate covered Katie.  It’s a healthy dessert blog and everything I’ve tried tastes GOOD too!  Today, I invited a friend over for lunch and made her something called GERMAN CHOCOLATE FUDGE BITES.  Click HERE for the recipe.

I was curious when it said this, chocolate fudge brownie.  No one will ever guess that such fudgey chocolate balls could possibly be 100% free of sugar, butter,and flour.”

They were DELISH!!  I DO know how to make VERY rich and indulgent foods as well.  We have friends coming over for dinner tonight and it will be a NO HOLDS BARRED meal!  Mostly though, I’m the crazy Mom always trying to give my kids NEW and healthy creations.  This video makes me LAUGH so HARD and it is SO ME!!!