Resistance Training Types

When it comes to resistance training, there is not a “one size fits all” training method. Of course there are guidelines in addition to your individual goals that you can use to create your routines but where do you begin? What does it mean to train for muscular strength versus muscular hypertrophy versus muscular endurance? Which training method best targets your goals?

Let’s start by examining the difference between the methods I just mentioned. Please remember everyone is different and this post provides general information. I encourage you to seek advice from a trainer if you are just getting involved in strength training or have any questions.  With that being said, muscular endurance is a great starting point for any of you that are very new to weight training.

Endurance training focuses on ‘lighter weights for more repetitions’, aiming to complete 12 or more repetitions over 3 sets. Rest periods are short, ranging 30-60 seconds between sets. For example, performing 3 sets of 20 leg extensions using a lighter weight might be included in an endurance program. Although the amount of weight lifted is considered lighter (compared to strength and hypertrophy training), you still want to use a weight that challenges you on your last 2-3 repetitions. If you finish your 20 repetitions and feel like you could keep going for another 5 or more, it is time to increase your weight. Endurance training is commonly used among endurance athletes such as distance runners and usually involves total body workouts.

Hypertrophy… You might be thinking hyper-what? Muscular hypertrophy is an increase in the size of skeletal muscle by an increase in the size of its cells via sarcoplasmic and myofibillar hypertrophy. In other words, hypertrophy is an increase in muscle mass and cross-sectional area. Increasing your lean muscle mass improves strength and stamina, helps manage insulin sensitivity, increases your basal (resting) metabolic rate, and can aid in body fat reduction. Training for hypertrophy includes 3-5 sets of 8-12 repetitions, resting anywhere from 1-3 minutes between sets. When training for hypertrophy the weight selected should leave you feeling fatigued by the end of your set ie it is challenging to complete your last couple repetitions. Hypertrophy training programs are commonly split up, so you are focusing on one to two muscle groups per training session (again, this is a guideline). This type of programming allows sufficient recovery time and allows you to train more days of the week.

When training for muscular strength, the goal is to lift a heavy weight for only a few reps (few meaning 6 or less). Strength programs are widely used among athletes and individuals who want to increase their strength. I personally like lifting heavy and pushing myself to lift heavier each training session. When programming for strength, a typical training session involves performing 3-6 repetitions (this will greatly vary, for example if you are performing a 1 RM, it is just one) and 3-5 sets. The weight that’s selected generally is a percentage of the 1 RM but it should be heavy enough that set is challenging while keeping good form. Rest can vary anywhere from 3-5 minutes (maybe even more) but should allow for recovery before performing the next set. It is always a good idea to use a spotter when lifting heavy and practice good form with any program!  **Power is also an area of resistance training utilizing explosive lifts and difficult techniques, and I will touch on this one at a later time.

I love giveaways, especially when I WIN!! J I also love sharing things that I love because I get pretty dang excited for others to try them!  I have been asked a few times where to purchase Quest Bars after I posted them in Friday Favorites.  SOOOOOO… I am giving away a bundle of 5 Quest Bars! Here is how to enter the drawing…

• Answer the following question... What is your favorite outdoor physical activity?? 
• Comment on this post with your answer
• Winner will be randomly selected and announced in Fridays post 

Take care of you!

J

Travel Tips For Success

Happy Monday! I am sorry for the lack of posts last week, I was traveling to and from Utah to spend time with a very dear friend and her family. When I travel, I usually pack my 6 pack cooler (one of my favorite accessories ever) with all my meals for that day in addition to the items I will need during my trip. Since I knew I would be able to prepare healthy meals while visiting, I did not pack anything but protein pancakes for breakfast. On my trip down, it was a very early morning! My shuttle left at 3:30 am and my flight departed at 6 am. One thing I noticed while at the airport was the amount of individuals who chose (that is right....CHOSE) to eat at McDonalds at 5:00 in the morning. The thought of a sausage breakfast sandwich with a fake egg looking substance and a chunk of deep fried hash browns makes my stomach turn.





After watching person after person order, I got the urge to scour the airport for healthier breakfast options (well and I get bored if I sit too long!) I was actually surprised by what I found, even in a short distance from the long line at the golden M. In about 5 minutes, I found several grab & go items that would make for fantastic options while traveling and help keep you and your goals on track.

• Oatmeal- The Starbucks, Seattle's Best Coffee, and the Cafe Fresh all had oatmeal options available for $2.45. This would make a great choice for a quick breakfast on the go and they offer fruit and nut add-ins if you are interested. I purchased one and mixed in a scoop of my protein powder on my flight back to keep me full and also on track.
• Hard-boiled eggs- The Cafe Fresh and the Seattle's best coffee had a two pack of hard-boiled eggs available which would be a great snack or addition to your oatmeal. Hard boiled eggs whites are a great source of protein and a healthy fat if you eat the yolk. 
• Greek Yogurt- Greek Yogurt was harder to find compared to the yogurt parfaits (sugary yogurt layered with granola) but it was not impossible! I found a variety (5 flavors) of Chobani 0% Greek yogurt. Greek yogurt (depending on the flavor) has less sugar, more protein and a thicker consistency than regular yogurt.
• Fruits and vegetables- Most shops offered several fruit options including bananas, apples, oranges and grapes and a vegetable cup containing celery and carrot sticks. One shop even offered hummus with the vegetables. Hummus is a great alternative to dressing offering less calories and fats per tablespoon.
• Salads- The salads looked fairly decent considering and offered choices such as Greek, Caesar, Chef, and Garden. With out adding the dressings or using lemon wedges or a DRIZZLE of a vinaigrette, this would be a great item to munch on while waiting for your plane. 
• Protein Bar- I was surprised by the bars that I found in the shops. I found a gluten-free, gmo-free, dark chocolate protein bar that offered 20 g protein, 4 grams of fat and 215 calories. They were spendy but would be a quick fix in a pinch. Bars are my last option when I am on the go because many are filled with additives and I enjoy good whole foods over bars any day.
• Nuts- I found several nut varieties including raw almonds, raw almonds with pumpkin seeds, unsalted cashews, almonds and cranberries in addition to walnuts and dried blueberries. Nuts provide healthy fats and good energy but just be careful when eating them for they offer 9 calories per gram where as carbohydrates and proteins offer 4 calories per gram. In other words, a little goes a long ways. 
• Restaurants- If you have a longer wait in the airport, many of the menus that I looked at offered items that with a little tweaking, would be great choices while traveling. I found grilled chicken and vegetables, a veggie omelette that came with an all egg-white option, grilled fish tacos with pico de gallo, a whole wheat turkey wrap with no sauce, and a grilled salmon Caesar salad (ask for dressing and cheese on the side). 

When in doubt, always try to chose nutritious whole foods and never be afraid to ask what is in your food.

I often get asked how I prepare my fish partially because some do not like fish and some do not have much experience cooking fish. One of my go to methods for cooking fish is on the grill. Depending on the type of fish, I will use the BBQ but with white fish I usually use George foreman. It does not take to long to cook and turns out pretty darn good every time!

Say No To GMO's...Part One

Sorry for the lack of post yesterday, it has been a busy week already and it is only Tuesday! I really want to talk about GMO’s, genetically modified organisms, because it is a term that is discussed every single day and some may have heard about GMO’s but maybe you’re unsure what the term really means or what you should watch out for.

To start, genetically modified organisms are organisms (or micro-organisms) such as bacteria, yeast, insects, plants, fish and mammals whose genetic makeup has been altered using engineering techniques. The techniques used include inserting, deleting, or mutating the genes of the organism in order to alter or change the species entirely.  For example, DNA from one organism can be extracted and merged with the DNA of a different organism to create an entirely new species. This is widely performed in medical research and experimentation, production of pharmaceutical drugs, and agricultural production.  

Agricultural products are categorized into two groups: (A) those that are high-risk of being GMO because they are in commercial production and (B) organisms that have a supervised risk because they may have come in contact or contaminated with genetically modified relatives. High-risk crops include: corn, papaya, soy, sugar beets, zucchini, summer squash, canola, and alfalfa. Supervised or monitored-risk crops include: flax, wheat, rice, chard, acorn squash, turnip, bok choy, and table beets. There are several ingredients that are derived from GMO risk crops including but not limited to: Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, Monosodium Glutamate, Sucrose, Textured Vegetable Protein (TVP), Xanthan Gum. So what does this mean?

GMO’s are engineered to be herbicide tolerant, designed to survive applications of weed killer such as roundup. For instance “between the years of 1996 to 2008, US farmers sprayed an extra 383 million pounds of herbicide on GMO crops” (responsible technology.org). A larger amount applied not only harms the environment but the crops also have a higher residue of herbicides, in which some have been linked to hormone issues, infertility, birth defects and even cancer. Some human studies have shown that GMO’s actually leave a residue in the body, possibly causing health problems. Gross right? Well some animal studies have shown that there is organ damage, immune system disorders and accelerated aging related to GMO food consumption. So what do you do?

Avoid GMO foods! There are several ways to keep your diet GMO free including: buying organic foods because the USDA National Organic Standards prohibit GMO’s and plus organic foods have little to no pesticides and herbicides. Look for the non-GMO seal, which is tough to find because there is no requirement to label GMO foods. Most companies actually will not tell people what is really in their foods! Say no to “at-risk” ingredients and additives such as soybeans, canola, cottonseed, corn and sugar from sugar beets, which are the highest risk GMO’s.

When I first started researching GMO’s, I got really overwhelmed! But … Do not fear I am here to help you. There is a lot of information out there and I will continue adding to this post to keep you informed and provide you with ways to avoid GMOs.

My parents just spent some time in Hawaii and they brought back a ton of macadamia nuts! They are sooo sooo good but definitely need to keep them in check when eating them! Lol So this recipe is GMO free and Hawaii inspired J

Take care of you!

J

Friday Favorites Part 2

Hello Friday! We are almost to the weekend folks and in light of my favorite day, I decided to continue with a part 2 of Friday Favorites. This time around I want to share some of my favorite foods, drinks and recovery agents that I use frequently in my program. Some I use every single day and some are added in sporadically.



Advocare Muscle Gain- I am really big into Advocare products and love the results I see from using them. The muscle gain is one of my favorite products right now and it provides the perfect combination of amino acids, whey protein blend, and carbohydrates for a post-workout meal. I can either toss a packet in my gym bag or throw a couple scoops in my shaker. The chocolate is divine and mixes well with water or I will blend it with almond milk, a TBSP of almond butter and ice for a thick shake.



True Nutrition Whey Protein Isolate Cold-Filtration- I love this product especially for my post-workout recovery mix or late night meals. The cold-filtration process separates the proteins through the use of microfiltering the mass while using a cold environment. This process allows the protein to be removed from the unwanted fat, lactose, and the like. Cold-Filtration Isolate is almost fat free and lactose free, so late at night it does not cause any stomach issues. There are many many flavors and you can choose additional add-ins such as extra carbohydrates or a vitamin-mineral mix. You also have the opportunity to add the type of sweetener you would like used such as stevia, Splenda or go with unsweetened. My favorite is Dutch Chocolate Fudge! I have turned it into hot cocoa or a chocolate mug cake!



Advocare Nighttime Recovery- This stuff is amazing! I have been taking two at night and have noticed a huge difference in my body’s ability to recover from tough workouts. Actually, I notice the biggest difference when I DON’T take them! I wake up feeling like I got run over by a MAC truck when I forget to take the nighttime recovery supplement. It is made of amino acids, minerals, and root/vegetable extracts and helps support muscle repair and growth while you sleep.



Quest Bars- I don’t eat very many protein bars, in fact I am very picky about which ones I eat because there are many that are filled with additives and crap I can’t even pronounce (the same holds true for protein powders). Quest bars seem to be a “better alternative”, meaning less of the artificial stuff and more whole food ingredients than most bars (of course nothing compares to simply eating whole foods!) They are lower in sugar and carbohydrates while providing 20 g protein for under 200 calories. But sometimes when you are on the run and you need something ASAP before you get to Hangry (that angry feeling from being hungry) they can be a lifesaver. I use them as a treat when I have a really bad sweet tooth or will incorporate them into a cheat meal. The chocolate chip cookie dough is my favorite. I will cut of a SMALL piece and heat in the microwave for 10 seconds creating a cookie dough-like treat.



ARO Fruit Punch Glutamine- Most of the supplements we purchase come from Vitacost because they have free shipping for orders over $49 and they always have Bogo specials or close-out deals that you won’t find anywhere else. The ARO (which is Vitacost’s own brand) product line is great and we use the fruit punch pre-workout and the fruit punch glutamine. Glutamine is one of the 20 amino acids that make up the body. It plays a role in protein synthesis, regulation of acid-base balance and is an awesome recovery agent that I take it multiple times a day. I like the flavored kind to throw in my ice water, not only will I drink the whole glass but it makes it tolerable to do so. It also goes great in my pre-workout because they have the same flavor and it adds an extra dose to my day.



Yogi Stress Relief Tea- I love the Yogi brand of teas and use quite a few of them! My favorites are Kava Stress Relief, Detox, ginger, and Cinnamon Vanilla Healthy skin. I use these throughout the day depending on how I am feeling and drink a cup of kava stress relief mixed with soothing Caramel Bedtime almost every night before bed. It fills me up when I want to snack and relaxes my body before hitting the sack. Tea has so many great benefits for your well being, so much so I will have to do a post on it soon!


I wasn’t sure what to post recipe wise for today so I decided to post what I will be making for dinner. Usually the hubby and I are pretty wild on Friday nights, I am usually tucked in bed by 8 pm zonked out from the long week while he sits and makes fun of me! Tonight I wanted to add a twist onto the usual quinoa so I am going to make quinoa “unfried” fried rice with grilled chicken. We will see how it goes!

Have a great weekend!

J

Digging Deep

Is weight loss/gain physiological, psychological or both? I have been pondering how to approach this topic because it can be a heart-breaking experience that may require some tough love to dig deep to the root of your being. You see I hear multiple versions of the same story, “I can’t lose weight because I do not have the willpower to do so” or “I lose weight but gain it back plus some when I quit dieting” or “I have tried several diets and not one of them has worked for me”.  Why do you think this is? Is it really the diet that causes the rebound weight? Is it really the lack of willpower or lack of a successful plan?

Often times, weight issues are viewed as a lack of control with regards to food, but this “lack of control” can be due to other areas of our lives. Have you ever felt like your life was spinning wildly out of control and you reach for food as comfort? Or maybe you received some not-so-good news and you reached for the Girl Scout cookies for comfort. Whatever the trigger may have been, looking back was it really the lack of control around food or something deeper that caused you to react the way you did? I once had a client tell me that she wanted to lose 20 lbs. When I asked her about her goals, she was very distant and mentioned that her husband said she should hire a trainer. I gently asked her if she wanted to lose weight and hire a trainer and she just stared back at me. She then said, “I just want my husband to love me again”. There was a deeper reasoning to everything she was about to do and until I urged her to discover that truth, she was dreading her visit and her journey towards health. She contacted me months later after I had left the gym and thanked me for helping her find the truth behind her journey.  There is much more to her story but the point is, sometimes when we understand WHY we are going to change our eating habits or WHY we eat the way we do, we can discover the deeper elements that drive and motivates us; providing the ultimate foundation for success.

The turning point for me came one day when I turned an unhealthy relationship with food and myself into a fitness journey that would lead me through 12 competitions, a Master’s degree in Exercise Physiology, a love for helping others, and winning the ultimate prize…falling in love with my husband and myself. It is hard to confront those dark parts of ourselves that we keep hidden from others (often times even ourselves) that hinder the way we feel, the way we love, the way we live. Finding that deep root, the WHY, is not a quick fix. It is hard. But when we start to pull at that root, we reveal our deepest wants, needs, and desires… our raw, authentic self. And the authentic self will NOT be easily ignored!

With that being said, what works for you may be completely different for someone else and that is fantastic! Find what makes you happy and run with it. Whether you are looking to change exercise, nutritional, friendship, or relationship habits, it must work for you! For example, the best “diet” (I say in quotations because I do NOT like that word) is not always the diet that provides the quickest physical results but the diet that you can turn into a lifestyle. A lifestyle that allows you to enjoy the foods you like, lose fat, and keep it off. A lifestyle that is maintainable.  A lifestyle that you allows you to live!

Now a yummy little treat! I made these the other night and they are quite delightful :) 

Take care of you,

J

Ch-ch-ch-chia

Do you remember the catchy song ch-ch-chia as in the Chia pets theme song? Yes, chia pets are still available and they even come as Duck Dynasty figures (You’re welcome for that random tip of the day). These little seeds have grown in popularity and are being sold in most grocery stores, heck I even saw them at T.J. Maxx the other day. But what exactly are chia seeds and what are the health benefits they provide?

Remember my post about superfoods a few days ago? Well chia seeds can be added to the list for packing a nutritionally dense punch. They are full of omega-3 fatty acids, a terrific source of fiber containing 10 grams per one ounce (about 2 tablespoons) and contain not only protein but vitamins A, B, E, and D and minerals such as zinc, iron, calcium and magnesium. Chia seeds are actually part of the mint family and come from the desert plant called Salvia hispanica, which could explain why they are a large part of the Aztec diet. The seeds are black and white, and have been used not only for nutritional purposes but also medicinal purposes such as joint pain relief. They have been shown to reduce the pain related to arthritis and inflammation because omega-3s are converted into prostaglandins which are known to have both pain relieving and anti-inflammatory effects.

This little seed has been said to boost energy and endurance and provide enough fuel for 24 hours (Aztec warriors used them as sustainable energy), maintain blood sugar levels and assist in weight loss. The chia seed is hydrophilic, meaning it can absorb about 10 times its weight in liquids which provides a means to prolong hydration during endurance events and keep you feeling full much longer. Research has shown that when chia seeds are combined with water, it forms a gel like substance that blocks the reaction between carbohydrates and the enzymes that break them down so it takes much longer to convert the carbohydrates, providing a steady release of energy for longer periods of time. Chia seeds could be wonderful for detoxing the digestive system and help keep you regular. The swelling action of the seeds in the body helps to cleanse and soothe the colon, and absorb toxins while lubricating and strengthening peristaltic action.

There are many benefits to this small seed but the greatest thing is that they can EASILY be incorporated and added into your diet without having to do much prep!  Chia seeds can easily be used as a substitute for eggs, thrown right into smoothies or even in your water bottle. I have used them a couple times in puddings and smoothies but found some must try recipes that I think will become staples in my house!

   Chia Seed Pudding

 

Ingredients

4 TBSP Chia Seeds

1 ½ cups Vanilla almond milk (unsweetened)

Add-ins: stevia, agave, cinnamon, berries, coconut flakes, crushed graham crackers (I use gluten free), chopped almonds.

Mix chia seeds and almond milk in a bowl and let sit for about 45 minutes, mixing every 10 minutes to break up large clumps. When it has reached desired thickness, simply add your favorite toppings and eat up!  

Chia Almond Pizza

Crust-

1/4 cup chia seeds

3/4 cup water

3 TBSP almond flour

1 tsp oregano

1 TBSP pine nuts

1 TBSP pepita seeds

salt to taste

Toppings-This is where you can be creative!
1/3 cup Tomato paste
Cherry tomatoes
Spinach
Fresh Basil
Mushrooms
99% Fat free ground turkey
Low-fat Mozzarella Cheese

Directions-
Mix chia seeds, water, almond flour and spices in a bowl until it starts to thicken. Add in nuts and seeds. Once mixed, lay dough in a round shape on wax paper and flatten to desired thickeness.
Bake at 350 degrees for about 30 minutes or when firm, checking occasionally not to burn.
Remove and add toppings before baking for an additional 10 minutes. 

*(picture from glutenfree girl)


Take care of you,

J

ABC's of Arm Training

Spring is here and tank top season is just around the corner! Like I have said before (and will probably say many more times) I. LOVE. MUSCLES. J How many of you have noticed a woman or man in a sleeveless top and thought to yourself, “Dang they have some sculpted arms”? So you may have not thought those exacts words but maybe they were close. You can appreciate the hard work, determination, and patience it takes to develop such arms. A question that is frequently asked relates to arm jiggle (especially the back of the arm) and how to get rid of it.  Here is insight into the arm and how to train for tank tops!

The muscles of the upper arm are responsible for flexion (bending a limb towards the body) and extension (straightening of a limb) of the forearm at the elbow joint. The anterior (front) portion of the upper arm is composed of the biceps brachii, the brachialis, and the brachioradialus. These muscles originate on the scapula and humerus and insert at the radius and ulna. The job of the biceps (meaning two heads) is supination of the forearm and flexion of the arm at the elbow and shoulder joint. The brachialis lies deep to the biceps and is the main flexor at the elbow joint. The brachioradialus also flexes the arm at the elbow joint.

The posterior (back side) portion of the arm is composed of the triceps brachii, tri- meaning “three heads”. The three heads originate on the scapula and humerus and insert on the olecranon process of the ulna bone. The medial head lies deep and is therefore covered by the other two heads. The triceps extend the forearm at the elbow joint. The back of the arm is an area of concern for some of you and you might refer to the way it jiggles. This is caused by several factors including: diet, excess fat, age, weight loss and gravity. As we age, our skin loses elasticity and becomes less firm so it causes the arm tissue to move more. Excess fat can accumulate in this area and cause movement as well as weight loss, where the skin has been stretched and now remains loose.

So what exercises are beneficial to building strong, sculpted arms? Here is the ABC arm workout… Arm Blast Circuit! **These exercises are purposely grouped together to perform super-sets. Perform one set of the bicep exercise and move immediately into the tricep exercise. Rest 30 seconds and repeat until you have completed 4 sets of each before moving on to the next group of exercises.**  

Bicep Curl- Stand with your feet shoulder-width apart. Hold dumbbells in each hand in front of your hips, palms facing out. Curl your right hand toward your shoulder. Then lower it back down to the start position. Repeat with the left arm. Alternate sides for 4 sets of 8-10. (picture from womens health magazine)

Tricep Dip- Sit on the edge of a bench or chair with your feet together. Place your hands on the seat on each side of your thighs and keep your feet flat on the floor. Bend your elbows 90 degrees and lower yourself toward the floor. Straighten your arms, raising your body back to the start position. Perform 4 sets of 10. (picture from womens health magazine)

Hammer Curl- Stand with your feet shoulder-width apart. Hold dumbbells in each hand in front of your hips, palms facing towards each other. Curl your right and left hand toward your shoulders. Then lower back down to the start position. Repeat for 4 sets of 8-10. (picture from workoutlab.com)

Overhead tricep extension- Stand with your feet shoulder-width apart. Hold a dumbbell (by the weight part) overhead with your upper arm almost touching your ears and your elbows facing forward.  Extend forearm overhead until arms are straight. Lower until forearms in the starting position. Repeat for 4 sets of 10. (picture from womens health magazine)

Reverse Bicep Curl- Stand with your feet shoulder-width apart. Hold a straight bar in front of your hips, palms facing down towards the ground. Curl your right and left hand toward your shoulders. Then lower back down to the start position. Repeat for 4 sets of 8-10. (picture from mens health magazine)

Tricep Pushup- Set up in the plank position with your hands closer than shoulder-width apart. Lower your chest toward the floor while keeping your upper arms parallel to your sides and your elbows pointing straight back. Push back up to start. Do 4 sets of 10 reps. (picture from realsimple.com)

Have a great day and train hard y'all!

J