I like to think that there are quite a few things I could help people with when it comes to health and fitness. So it never ceases to surprise me that the MOST COMMONLY asked question I still get is … should I supplement with a protein powder and if so which one? I blogged about this awhile back but I wanted to elaborate further this time around.
Before I elaborate, I want to ensure you that the following remains the same.
If your goal is weight loss, substituting a protein
shake or any other "liquid meal replacement" is not in your best
interest.
Eating REAL FOOD satisfies you and the thermogenic effect of food
(chewing and digestion).
If you are looking to put on mass, the same too
applies EAT MORE FOOD. FOOD IS GOOD :)
Over the last few months I have gotten a lot of inquiries about Protein Powders.
Depending upon what your goals are my recommendations to you would differ.
If your goal is weight loss, substituting a protein shake or any other "liquid meal replacement" is not in your best interest. Eating REAL FOOD satisfies you and the thermogenic effect of food (chewing and digestion) will help you as well :)
If you are looking to put on mass, the same too applies EAT MORE FOOD. FOOD IS GOOD :)
When I do supplement my nutrition with protein powders I like to cycle them, the following are a few of my favorites.
These are all dairy and wheat free.
If you don't mind a little chalkiness SUN WARRIOR Vanilla is your GO TO!
Berry Flavored Vega is great if you are into a fruity green shake, it is on the expensive side however.
When you are traveling or in a pinch, you can find the Chocolate Vega shake and go at all Wholefoods locations :)
Lifetime Basics Plant Protein Unsweetened variety is my go to when I am hardcore dieting. This can be mixed with liquid to make THICK PUDDING- LIKE TREATS!!!!
There are always products I am recommending to clients, family and friends. Whether it be the latest sneaks, the yummiest snacks, or the best yoga classes.
When it come to high quality, affordable, equipment I always recommend Perform Better!
Are you correcting patterns with Gray Cook Bands, giving yourself an at- home- self- myo-fascial - release on a foam roller, are you strength training with Kettlebells, or are you getting serious work done with ROPES and SLEDS?!?!?!
Monday, February 21, 2011
One of my main goals for 2011 is to get healthy again.
-to get back to the point where I have the energy to do all the things I love.
-return to a place where I am comfortable in my body and can move freely without restriction.
- have the time to try new things and step outside of my comfort zone.
- spend more time with family and friends.
The first step for me was to get my nutrition on track.
In order to achieve this I sought out help from Aubrey Thompson.
In order to share with you all that I have learned throughout my process with Aubrey blogging would become my full time gig.
For now I will share with you an article fellow RKC Andrea U-Shi Chang shared with me which touches upon quite a few of Aubrey's teachings.
In case you haven't noticed the TRX is EVERYWHERE! Scroll down to the right side of my blog and you will even see an ad for it! The TRX has been trying to get out there in the fitness industry for around 7 yrs and now they are making a KILLING!
The MYOFORCE Versus is also a portable suspension trainer, however it has a little something extra!
A pulley!!!
Therefore it forces users to engage even more stabilizers and allows for self and partner resistance all at the same time.
Look for an EMG study in the near future comparing the VERSUS and the TRX ;)
Now that I have my life back and have gotten over eating various peanut butter flavors for breakfast lunch and dinner I have come back to the little things I have missed SO MUCH these past several months.
While cleaning my apartment I knocked over both my door hangers that say "GONE TO YOGA" and "NAMASTE" NUMEROUS TIMES...I figured this was a clearly a sign so I went to see David at SOBOYO even though I clearly still look like an
I also watered and rearranged my deck flowers, grilled some YUMMY veggies and slow cooked some kick ass chili. AHHHHH I am back.
Here's a little peak at my freestyle yoga flow after a hardcore leg day. I would NEVER strength train without yoga and I would NEVER practice yoga without strength training.
We know how I won't be caught dead without a headband at work or working out, so Suzannah the creator of FRESH KARAT was awesome and sent me some new samples of her headbands. I LOVE this one :)
If you haven't spoken to me then you wouldn't know that week #1 went horribly.
Week #2 much the same.
With a few tweaks, week #3 is getting better.
Just as no training regime will work for all people, neither will nutrition plans.
Every BODY is unique INSIDE and OUT.
Due to my recent experiences I have come to know my body better than ever.
The RTN protein powder ( tho it TASTES AMAZING) was just not working for me on a daily basis. That in addition to MEAT ever 3 hrs... my body just wasn't able to process animal protein in such high doses.
For those of you who are smart...you can guess where this got me
So I have switched to a VEGAN protein powder. I have also cut ALL MEAT out of my diet. I have replaced it with a variety of fish and legumes. This is virtually unheard of in traditional body building and figure competing. But hey a girl's gotta do what a girl's gotta do.
Having to make this major change and not even knowing for sure whether it will work, is scary and a bit discouraging.
I know for a fact that when it comes to show day, I will be a bit softer than the other girls, simply because CARB CYCLING is a little difficult when some days all you are eating is CARBS!
I can't get over what great people I have established relationships with in my time in the fitness industry :)
Jess was so friggen helpful and cute, I know she won't mind me sharing her helpful hints!
OK – bring out the BOOKS! (hahah, nerd)
So the obvious q’s… drinking enough water? Taking a multi-vitamin with iron it it? On any medications that have side effects that cause constipation? Getting enough INSOLUBLE fiber?
My books say:
· Eat plenty of foods high in pectin (apples, carrots, okra, beets, bananas, cabbage, cirtrus, dried peas.
· Avoid foods that stimulate secretions by the mucous membranes, such as dairy products, fats and spicy foods.
· Do not eat dairy, soft drinks, meat, white flour, sugar – hard to digest and have little to no fiber
· Eat dried prunes or figs
· Consume barley juice, wheatgrass, or any cholorophyll heavy drink
· Flaxseed oil or fresh ground seeds may help soften stool
· Psyllium seed (take with a whole glass of water!)
· Go to the toilet at the same time each day – even if the urge doesn’t exist to go, and relax. (meditate on the Potty, Stace!)
· Take acidophilus –especially if you’re using laxatives
Basically do what you can to alkalize your body as much as possible while still eating animal proteins. That is supposed to help. Go get a ph stick from Whole Foods and pee on it – see what your acidic levels are.
Bonnie reminded me that even when this is a "Natural" Competition, many things that you will do to yourself in order to get stage ready aren't exactly natural or healthy :(
Colette gave me a ton of great advice as well, if you live near the South End and have any digestive issues, she's your gal!
As you can see I have a great support system :)
Just as an injury or getting the FLU would set you back in competition prep, so to does my little digestive issue. I would NEVER NOT do this competition, I am just not willing to make myself SICK AND MISERABLE over it. I can deal with low carb miserable :)
When it comes to lifting/weight training, yoga and dance...I HATE SHOES :) Me and my little stump toes have always gone barefoot! I like to feel the floor beneath my feet and grip when I need to. Yoga has taught me so much about awareness in my feet and gotten me in the habit of spreading my toes just as I spread my fingers during poses.
People have warned me about dropping a weight on my foot or said that it is unsanitary to put my sweaty feet all over the gym floor. I ignored them, until a few months ago.
Vibram Five Fingers KSO model are great for kettlebell training. They might look ugly but they get the job done, in fact more and more of our members are wearing them and seeing great improvement in their movement patterns. They can lunge and squat and swing and snatch with more awareness and best of all....with more GLUTES. Have I mentioned I love bums?
If you decide to pick a pair up, go to City Sports,($75-80). Start off slowly, wearing them for 1-2 hrs/day and see how they feel. Even a barefoot gal like me took my time getting used to them. Let me know how it goes!
