…5 Minute Squat Challenge…

I saw this challenge by one of my favorite fitness gurus CT Fletcher.

He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist.  I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again.  I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat.  You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!).  When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body.  So in an essence, squatting promotes a full body workout if done correctly.  Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine.  BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this.  You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes.  See how well you are able to maintain your composure throughout this 5 minute exercise.  I would suggest doing this at the end of your scheduled leg day lifting routine.  Trust me…

…Merchandise Evaluation: Candice Foods Energy Bars…

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I have had the amazing opportunity to try out a different kind of energy bar.  For those of you who know me, you know that I am somewhat of a energy bar/protein bar addict.  With my hectic lifestyle energy bars and protein bars are a perfect thing to pack and travel with you.  So when I am able to find some bars that taste amazing and provide the nutritional values that I am looking for they become a staple in my diet.

Candice Foods  is a company that provides a line of bars for those of us who enjoy 100% natural and healthy things to incorporate into your diet. Candice Foods Energy Bars are FREE OF GLUTEN, DAIRY, ALL NUTS, PEANUTS, CORN, SOY, EGG, CASEIN, are all natural and protein packed with energy boosting sunflower seed butter.

Overall Comments:

These bars are VERY yummy! They are pretty dense (due to the products used to make the bar).  It does not have the texture of a typical protein bar or “nut” bar.  It is a nice texture but just something that is different from what I am use too.

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Quality for Price:

The bars are about $3.20 per bar of you can save some money and buy a whole box of 12 bars for $27.00 (or get the variety pack box for $28.00).  Getting a box of bars will cost you about $2.25 per bar (a much better deal).

For the price of a box of bars, this is very comparable to other popular bars that you can find at the store or online.

So yes, for the quality of this product it is well worth the cost that they are offered.

Smell/Taste:

The aroma of these bars when you tear open the package is very enticing! They smell is very fruity and pleasant.  The Java bar (one of my favorites out of all of the bars that I tried) has a slight coffee smell.  I am not a huge coffee fan so I was slightly hesitant about trying that flavor.  But, as I bit into the bar it was clear that there was a plethora of other flavors swirling around in my mouth as I chewed.

Each bar that I tried was packed with that same amazing taste.  There was not one particular bar that tasted horrible.  They all were delicious and true to their flavors.

This is the type of bar that I would have after a workout, in between meals, or even as an addition to my breakfast (or another meal).  This bar can be eaten any time of the day and will satisfy that sweet tooth if you happen to have one. The bar is indeed filling and leave you feeling satisfied if using it as something to fill your stomach until you have your next meal.

Side Note: 

Their customer service was beyond amazing. Any questions that I had they were very prompt to reply to me.  I am HUGE on customer service and how a company treats their customers no matter what the circumstance may be.  So, it was very refreshing to have that happen.

So all in all, I would have to highly recommend this product to anyone who is looking for a good healthy alternative for energy bars. They have a handful of flavors to choose from, but all of the flavors taste AMAZING. So if you do buy one bar…or even a full box…you will NOT be disappointed.

Ranking Scale: (on a scale from 1-5)

Price: 4.0

Overall Taste: 4.0

Quality for Price: 4.5

Overall Ranking: 4.2

…Guest Post: Supplements…

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For any competitive athlete, busting your ass in the gym, nailing your diet, and being consistent are the key components to achieving success on stage.

A lot of fitness ‘gurus’ like to throw around the number that “results are 30% gym, 70% diet’.

I kinda see where they’re coming from – to a degree. What we do in the gym, time wise, pales in comparison to the lifestyle we must lead. You can go balls to the wall for an hour in the gym, however if you’re under eating or over eating, not resting enough, or not consuming the right nutrients, then progress will come slowly, if at all.

I prefer to look at it in a different manner however.

You need to put in 100% into your workouts. 100% into your diet. When you’re doing this, you then need to look into what supplements can help you out.

There are a ton of sports nutrition & bodybuilding supplement brands in the market. Each making claims that their protein powder will help you gain muscle. Their pre workout will give you the best workout ever, and that their post workout shakes are essential if you want to make gains.

However if your diet and workout plan isn’t in check, then you’re wasting your time when it comes to supplements. Providing that you are nailing the basics, then supplements can help your performance in the gym, lead to greater gains, and make life more convenient.

My supplement usage does differ year round, from pre contest phase to ‘off season’. However today I’d like to share 3 supplements that any competitor can benefit from, any time of the year. Male, female, bodybuilder or physique competitor – these following supplements are must have’s in my opinion.

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Protein Supplements

Im about to make a bold statement. So bold, that I even had to emphasise the the bold in a bold font.

almost consider protein powder as a food source. Almost.

A quality whey Protein for example contains a full amino acid profile. When we consume any protein source, or any food for that matter, our body digests it. The protein is broken down into amino acids and shuttled around the body to be used as needed.

Using a whey protein powder is beneficial for the following reasons:

  • Easy to digest
  • Fast absorbing
  • Enhances Immune function
  • Convenient To Drink

While new evidence has debunked the post workout anabolic window, consuming regular amounts of protein is important for protein synthesis and making optimal progress.

My protein supplements contain a whey protein powder for post workout, or upon waking if im doing cardio in the morning. However if im looking to use a protein powder as a meal replacement, i’ll opt for a protein blend containing micellar casein and whey protein.

I find that this blend supplies me with a more tapered release of protein, thanks to the slow digesting nature of casein protein.

A protein supplement is hugely useful for anyone looking to gain weight, and lacks the appetite to ‘eat big’. Consuming 200+ grams of protein over the course of the day can be quite an effort, on top of having to consume carbs and fats, so a protein shake is an easy solution to hit your necessary protein intake.

Protein shakes aren’t essential, but you’ll be hard pressed to find any fitness competitor or athlete without a bag of protein lying round their house.

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Carbohydrate Supplements

I am not a fan of low carb diets. In my NABBA bodybuilding journal, and in my condition update videos over on my youtube channel, i always get comments about my carb intake. People can’t believe how many carbs im able to eat and still lose weight.

When training twice a day, i always ensure that i take some kind of fast digesting carb such as maltodextrin, dextrose, or a blend post workout.

This allows my recovery to kick start, and my glycogen stores to replenish faster, ready for by second weight session later in the day.

It its a low carb day, i’ll limit my reliance on carb supplements, in favour of eating foods, as it makes me feel fuller.

However when ‘bulking’ or looking to gain lean muscle mass is when i find carbohydrate supplements particularly useful.

Consuming 400-500, or sometimes even more, grams of carbohydrates from whole foods isn’t easy.

In order to gain muscle mass however, a caloric surplus is crucial, and carbohydrates should make up the majority of your calorie intake. I usually have around 50-55% of my carbohydrate content from carbs.

As much as I enjoy a big bowl of porridge for breakfast, and eating often through out the day, hitting a big carb requirement from rice, potatoes etc isn’t easy.

One of the most simple ways to increase carb intake is through the use of a carbohydrate supplement. Dextrose, maltodextrin, vitargo, waxymaize starch, and countless others carb powders are all excellent choices to have during or post workout.

During a workout, they’ll keep glycogen stores topped up, meaning that the muscle has gas in the tank to keep exercising. Post workout, any of these fast acting carb powders will quickly replenish glycogen stores to aid in recovery.

Dextrose and maltrodextrin are the supplements i personally use, however there are a ton of different carb powders you can try for yourself.

Creatine

To non gym goers, this will be the most uncommon supplement on this list. Even those who have never stepped foot in a gym will have heard of protein shakes and carb powders, or meal replacement shakes. Creatine, probably not.

However within the fitness industry, everyone should know what creatine is. It is one of the most proven to work supplements on the market in study after study.

To summarise, creatine will enhance endurance during exercise, allowing to train longer, and perform more reps. It helps contribute to strength gains, along with aiding in lean muscle gain.

The most common type is creatine monohydrate powder. It doesn’t taste great. Likewise it isn’t disgusting. Just a little ‘powdery’. I take 10 grams a day, split into 2 x 5 gram doses, pre and post workout.

An old school of thought was that it was essential to supplement it pre and post workout, however, with more researching being carried out looking into the effects of creatine, I have came to the conclusion that timing isn’t hugely important.

I just like to take it pre and post workout, out of habit. I can mix it with my pre and post workout shakes, and mask the taste.

Over To You

Chances are, if you’re a competitive bodybuilder, physique athlete or participate in any kind of sport, you’ll already be using these supplements i’ve listed.

There is a reason that these supplements are so popular. They work. Simple as that. The beauty about these 3 supplements is that each one of them is also cheap.

There is nothing fancy about them. A whey protein concentrate, providing that it is 80%+ content, is the same across the board. Just double check the nutrition label if you’re unsure.

Carb powders and creatine monohydrate powder are homogeneous products. They are the same across the board. Don’t fall into the trap of believing false advertisement or marketing hype.

Remember, if your training and nutrition isn’t on point, then don’t expect magic from using supplements. Even if your nutrition and workouts are nailed down, you still shouldn’t expect magic from supplements. Just think of them as one small piece of a larger puzzle. When everything is in place, you’ll start to see the most optimum results.

I hope this post has given you a little bit of insight, and will help you hit your fitness goals. If you disagree with any of the supplements i’ve listed here, please sound off in the comments section below.

 

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…Fitness: One Step At a Time…

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The first step to reaching your goals is acknowledging that there needs to be a change. You need to realize that your current habits and life style are not healthy for you (and possibly not healthy for your family). Why do you want to get more active? Why do you want to lose additional weight? Your answer to those questions should be to improve your overall lifestyle.  Investing in your health NOW can help you to sustain a healthy and active lifestyle when you are older.  People who remain active at an older age tend to have less health problems and remain mobile for longer than most elderly people.

Start one step at a time:

The best way is to slowly start to incorporate healthy habits into your life.  For example try to add things week by week…or bi-weekly.  For the next two weeks try to drink more water….cook your own lunch instead of ordering fast food…walking or biking to work instead of driving…taking the stairs instead of the elevator.  Then you can add more things (and you can also possibly include a friend or get your family involved!) Try to walk for a certain amount of time when you get home in the evening. Do a workout routine while you watch your favorite shows (and take a water break when the commercials come on).  Getting into a routine can be easy if you incorporate healthy activities with your current routine!

No Gym? No Problem:

You do not have to be a member of a gym to start working towards your goals.  You can find numerous at home workouts that can be done.  You can use common house hold items as weights (such as gallon water jugs, filling backpacks with rocks or sand, stairs, etc.).  People are unaware of all of the resources that they already have at home that they do not have to go and purchase!

Eating is the main battle:

Get your eating habits on track and the inches and weight will start to melt away!! It is amazing how many people are eating improperly! And truthfully, a lot of people are not eating ENOUGH food! YES YOU NEED FOOD to fuel your body and to help you shed that extra weight. If you are not eating enough it can hinder or halt weight loss. Try to eat more protein and balance your diet with fresh fruits and vegetables.

In reality it will take 6-8 weeks before you can start to see results.  So the other key to success is to stay persistent and BE PATIENT! It will take time!!! Find things that will keep you motivated.  Try to find mini goals to obtain throughout your whole journey. The more fun you have with your journey the less stressful it will be!

Traveling: Tricks & Tips

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For those who do not know, I had a very busy 2014.  I traveled to more than 10 states for events and other athletic activities.  Traveling by car, train, plane, and bus you have to get creative and efficient in order to make sure that you can travel efficiently with all of the things that you need while minimizing the amount of bags that you have.   Although it may be hard to cram 3-5 days worth of things in one small duffel bag, sometimes you have to improvise to travel with everything you need without having to pay the extra baggage fees while traveling.

Over the past year, I was able to learn a few things that have saved me time AND also money while traveling.  I figured that the tricks that I learned could be valuable tips that can be adopted by other travelers like myself.

Liquid Beverages:

Traveling on any airline limits you on the amount of liquids you can carry and the types of liquids that you can carry with you through the security check and onto the plane.  Simple trick: bring an EMPTY water bottle (or small container) that you can refill once you make it through the security check. This will save you time (you will not have to stand in line to get a beverage), and you can also save money (who wants to spend $3-$8 on one bottle of water!??).  You can also get creative and carry powdered beverage packets so you can have flavored water once you refill your bottle with water.

F*ck Checked Bags:

Pardon my language but checked bags is one of the most annoying processes about traveling by plane (in my personal opinion).  Not only do some airlines charge you a large sum of money per bag, but you also have to wait an extra 20-45 minutes for you to collect your bags from the plane once you arrive.  Solution…don’t check your bags.  If possible fit everything needed into two carry on bags.  And purchase the traveling size body wash, shampoo, toothpaste, etc to carry on in your bag.  You an also purchase refillable containers so you can fill them with your current toiletries.  I know that it may be hard to do so, but think of the $100’s of dollars (and time) you will save from not having to check your bags! You can also consider not carrying on any liquids and try to find a Dollar Store or local super center and pick some up while you are at your visiting destination.

Snack Attack:

It is a proven fact that the food that is found in airports are more expensive than what you can get it at the grocery store.  The best way to save money is to pack your own food/snacks to have while traveling.  I have found that things like: nuts, protein bars, beef jerky, dried fruit, fruit leather, trail mix, etc can be small things that can be kept in your bag or purse.  Try to pack things that do not contain strong smells!! Nothing is more annoying than the person next to you pulling out a snack that has a strong pungent smell.  No one wants to smell a tuna sandwich for 1-8 hours. NOTE: I have made my own turkey sandwiches and brought other food items that need to remain cold. I packed them in a small lunchbox and used the blue freezer packs.  Make sure the freezer packs are still frozen when you get to the airport.  If they turn back into gel the security agents may make you dispose of them.  Regardless if they do, carry with you extra sandwich/freezer bags.  Fill them with ice and use them as a way to keep your food items cool just in case you have to discard your freezer packs. 

Curb Side Check:

Most major airlines have a curb side baggage checking kiosk.  I use them when they are open for several reasons.  (1) It allows you to skip the long lines inside of he airport at your airline counter.  The workers at the kiosk can check you into your flight as well as check your bags.  (2) Remember you can tip the workers at the kiosk.  I typically do if I know there is a long line inside the terminal or if my bag is heavier than the required 50 lbs.  (aaaand I have been know to get away with not having to pay the extra over weight baggage fee.  Some airlines are sticklers about the 50lb limit.  I know my bag has been a few pounds over and the curb side check has been more lenient on those guidelines).

Sigh Up For Flight Update Alerts:

As annoying as they may be, it has been proven to be very helpful for me.  For example, your flight pulls into the terminal a littler later than expected.  Instead of having to find the flight monitors as you rush off of the plane, some airline alert systems can call or text you with your connecting flight number and gate location.  So all you have to do is check those messages once you turn your phone back on and rush over to your connecting flight.

Hotel Room Freebies:

The bag that is typically found in the closet for dry cleaning makes a perfect “dirty laundry” bag.  I will grab it and toss all of my dirty laundry in it.  This will allow me to keep the separate from my other clothes as well as identify the dirty clothes while unpacking when I get home.  You can also use the shampoo and conditioner that can be found in hotels so that you will not have to pack them in your luggage.  Some hotels will even offer body wash, lotion, tooth paste, mouth wash, etc.  The best way to find out what your hotel offers is to call them and ask.

These are just a few tips that I have discovered and have used over the past 12 months.  I am still learning new things about things that can be done to make my traveling experience more efficient and less stressful. What I have shared is what I have learned thus far and I hope to share more tricks and tips as I discover them!