The Diet that WORKS!

Weight training is KEY to developing long, lean toned muscles.  There is nothing new there, but we often overlook (by choice) how important it is to pair proper nutrition with all of your hard work in the gym.

In order to get those lean muscles to show, proper nutrition and portions are a MUST.  I wanted to share with you all what a typical day looks like for me and how I am able to maintain my physique without gaining fat and while still maintaining my energy, my workout intensity and my lean mass. I use my “BIBLE DIET” 5-6 days a week.  For those 5-6 days I “bible” just about 100%.  This allows me to eat (within reason) what I want for a couple meals (or a couple drinks!) during my weekends. This eating plan is full proof. I have used it for years and it has helps me achieve the physique I wanted as well as helped me maintain it while still having energy and enjoying the foods I love in moderation.

HERE IS A SAMPLE MENU OF A TYPICAL DAY OF NUTRITION FOR ME:

5:00 AM Meal 1: 3 Egg Whites, 1 Piece of Ezekiel Bread Sprinkle Cinnamon on top!

I eat this within 30 minutes of waking up. This gets my metabolism up and running right away!

8:00 AM Meal 2: Vegan Protein Shake with Spinach and 1/2 Cup Fruit on the side.  The only thing that is in the shake is ice, water, 20 grams of protein powder, 1/2 cup of fresh spinach leaves and a pinch of cinnamon.  Fun Fact: Adding spinach to your shake is a great way to get in your veggies. You can not even taste it in your shake! And yes, only a 1/2 cup of fruit, total! Fruit will spike you insulin. Therefore, fruit should take place of your carb option in your meal.  Or you can do half and half. 1/4 of a carb 1/4 of a fruit. Make sense?

11:00 AM Meal 3: All Natural Steak Tips (3 Ounces) with 1/2 cup or onions and Mushrooms

2:00 PM Meal 4: Quest Protein Bar (This bar will take care of your protein portion of the meal as well as your carb portion) So this bar should replace an entire meal. The great thing about Quest bars is they are all NATURAL and taste DELISH! Super filling for a bar.

5:00 PM Meal 5: 3-4 Ounces of Grilled Chix and 1/2 Cup of Fresh Salsa!

As far as how many carbs I eat or recommend eating. I cycle my carbs!

Day 1: 4 Carbs (20 Grams each)
Day 2: 3 Carbs (20 Grams each)
Day 3: 2 Carbs (20 Grams each)
Day 4: 1 Carb (20 Grams each)

Then Repeat! I get the BEST results using this carb cycle. Still include a protein and if possible, a veggie with each of these meals. For a full menu, recipes, directions, and portion sizes for your size and gender you can email me directly. Xo

**Keep in mind that this is a SAMPLE MENU and these portions are based on my individual size/goals/activity.**

Get a Balanced CORE workout for Sleek & Slender ABS!

In order to tone and tighten your core to give you the sexy lean mid section you are looking for, there are 4 muscle groups you MUST hit.  Often I see ‘core’ workouts that only hit the rectus abdominis muscle AKA the front of your abs.

To get a tight, sculpted, balance core we need to make sure working each of these muscles during your AB workout:

1. Rectus Abdominis (front of your core)

2. Interior and Exterior Oblique’s (sides of your core)

3. Transverse Abdominis (innermost of the flat muscles of the abdomen)

4. Lower Back

It is important to have a well balanced core workout implemented in your training program. Out of all the core muscles the transverse abdominis muscle probably the most forgotten muscle during AB workouts, but really is the most important. This muscle is critical to exercise to strengthen the core and minimize back injury.

Here is a AB circuit that includes exercises that will hit all of these 4 key muscles in your CORE:

1. Toe Touches or Bicycle Crunch (Rectus Abdominis) 45 Seconds/15 Seconds off
2. Side Plank Dips (Internal and External Oblique’s) 45 Seconds/15 Seconds to switch sides
3. Low Plank Hold (Transverse Abdominis) 1 Minute Hold
4. Back Extensions (TA and Low Back) 45 Seconds/15 Seconds off

Repeat 3-4 Rounds.

During this workout, think about the muscles you are working for each exercise. Make the ‘mind/muscle’ connection. Visualize the muscles working, squeeze the muscle through the movement and through your set. Draw your belly button into your spine during each rep. Think of your Abs as a wet towel. With each rep you are trying to ‘wring out’ the towel.

Be The Influence!

Talking HIIT!

Talking HIIT: The basics

HIIT is all the rage right now. I mean,  like everyone is doing it 😉

But seriously, HIIT training is definitely the best bang for your buck if you are looking to promote lean mass while torching as much fat and calories as possible for long after your workout. 

WHAT IT IS EXACTLY: HIIT protocol is pretty basic. Plain and simple, you spike your HR up and drop it back down, then repeat. Over and over.  These intervals can be cardio or weight focused. 

HOW TO MAKE YOUR WORKOUT HIIT: My personal opinion and what I have seen get the best results with myself and my clients is spiking their heart rate into the bottom of Zone 5 and then doing an active recovery or complete rest until they drop into the bottom of Zone 3 and then repeat.

I always practice Zone 5 to Zone 3 method with active recovery in between.  By no means am I saying this is the only way, but this is what I have seen to work the best with my experience. I don’t recommend resting for time in between (30,60,90 seconds) because everyone will be different and have different recovery times.  To make it authentic, once your heart rate gets back to the bottom of Zone 3 (however long it takes) then you know it’s time to do your next interval!  Make sense?

I  do recommend using a HR monitor (preferably PEARsports where you can also get tons of HIIT workouts for free on their APP along with the heart rate strap (www.pearsports.com)).  If you are not using a HR monitor then yes, you will need to work and rest for timed intervals.  I would say rest or do an active recovery for 30 seconds – 2 Minutes in between intervals depending on your fitness level.

 HIIT INTERVAL EXAMPLE:

A) Dumbbell Burpee Row to Pushup        (Until you hit Zone 5)

B) Bicycle Crunch                                          (Until you hit Zone 3)

 

THE AFTERBURN EFFECT: By spiking and dropping your heart rate in this manner your body will be demanding energy and oxygen from your body.  It will be demanding oxygen so fast that your body will not be able to keep up, and this is what we want!  This will cause our bodies to go in to what we call “oxygen debt”.  You know you are in oxygen debt when you are feeling the lactic burn and fatigue and you are breathing heavy!  This is going to keep your body working hard long after you have completed your workout so it can ‘repay’ this oxygen debt.  Sometimes more than 24 hours after your workout. 

Low Calorie Summertime Cocktail

Looking for a low cal but delicious summer cocktail I have got just the drink for you! 

1 Part Berry Vodka

2 Parts Newman’s Lemonade

Muddled Lime. Shake. Pour. Enjoy. 

I use Ciroc vodka.  This vodka has been made from natural and local sources of fermentable sugars and starches. CÎROC^® is innovative in its use of cold maceration, fermentation and storage processes. 

I recommend Newman’s lemonade.  This is all natural!  I love that the ingredients include ONLY: Pure Filtered Water, Organic Sugar, Organic Lemon Juice From Concentrate, Organic Lemon Pulp, Organic Lemon Juice, Organic Lemon Oil. 

Hope you all enjoy this refreshing summer drink at happy hour as much as I do!