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Supplements, say what?
What do you think of when you hear “supplements”? I always considered “supplementation” an extreme aspect of body building for the vein-popping, testosterone-driven, hulks of the gym. Supplements, in my brain, equated to freaky chemical-laden concoctions that artificially promoted muscle mass.
I was wrong.
I am now a member at GNC. Something I never thought I would say.
After being introduced to supplementation in Jamie Eason’s program, I learned that simple additives like a multi-vitamin, calcium, and whey protein are part of supplementation. I do this already! So I began more research on some of the more unfamiliar products like BCAA’s and Glutamine. And then I bought some myself.
Branch Chain Amino Acids: (According to WebMD & Bodybuilding.com) the essential amino acids our bodies require in order to build muscle (and function in general). They can prevent fatigue by reducing muscle breakdown during workouts. Most of these we can get through a healthy, natural and balanced diet. BCAAs are also prevalent in whey protein; however the best time to ingest the BCAAs is during a work, while protein is used afterwards. Separating the BCAA from the whey protein leads to faster-digestion and efficiency. *This is the most science I have learned/used in the past three years of college!*
Sometimes there are “gaps” in our nutrition plan. Jamie describes taking BCAA supplements as our “insurance policy” to make 100% sure that our gaps are filled in. Nothing crazy or magical about this supplement, it’s just like taking any other vitamin or mineral.
On Friday, I spontaneously pulled in the GNC parking lot on my way home from a class. My thoughts had been consumed by my new LiveFit program and I wanted to find a BCAA supplement to add to my training plan. (Obvi I got more Quest bars while I was there. The cashier now knows me by my Quest Bar consumption.) The guy working the store, who was familiar with the bodybuilding.com training programs and Jamie Eason, gave me tons of helpful information when picking out my product. He was really patient with me and explained the differences in all the BCAA products. Ultimately I chose GNC’s brand (I wanted one that contained Glutamine) in Watermelon flavor!
This is a powder that I add to my water bottle and drink during my workout. It also ensures that I am fully hydrated during the workout as well, always a bonus. You can’t really have too much water. Drinking water isn’t really something I struggle with anyways but it will be nice to have some fruitiness added to the mix :)
Whey Protein: Whey Protein powder has gotten a bad rap. One diet-extremist tried to convince me that whey protein and dairy products in general were the devil, never meant to be ingested by humans. Just like anything, there are pros and cons and I always do my own research with *hopefully* reliable sources. So I’ve concluded that whey protein is an acceptable means to post-workout recovery mix and I stocked up with a chocolate flavor (duh) to mix with unsweetened almond milk for post-workout nourishment after intense strength workouts. For ideal recovery, we should aim to intake our protein source within half an hour of our workout. I’ve included more facts on whey protein and isolates in this delicious Chocolate-covered Strawberry Protein Smoothie post from last year:
Calcium, Iron, Minerals, Oh My: Even the individual vitamin pills you can find at Target and Walgreens are considered supplements. They are an important part of professional body builders’ training regimen too, because strength training is extremely stressful on our bones and tissues, so they may need a little extra help.
All these new habits to form and products to try out has me PUMPED. The shopping and stocking up my kitchen was the fun part. Now I get to use it all and see how it enhances my training.
How about some more throwback smoothie posts to my brunette days…
This track workout is followed by another Berry Protein Smoothie:
And yet another post-raquetball “workout” smoothie with some greens:
Another favorite is to just mix chocolate protein powder with almond milk in a blender so it’s frothy, and freeze for half an hour. It’s honestly like ice cream :)
What are your thoughts on supplementation?
LiveFit: A New Goal
Settle in, this is going to be a long one. I’ve got a lot to say about my recent fitness-enlightenment.
This amazing thing happened two days ago while I was purusing some health and fitness blogs, like I tend to do when I’m procrastinating my finance homework. I found my new fitness goal. I have been aimlessly searching for a new source of motivation for the past month when my marathon training came to a (successful) end. Some days I would run laps around the field outside my apartment. Other times I would complete a few rounds of strength circuits. Weekends are full of hiking and biking. But there was no PURPOSE. I had no specific goal to reach for, and that really affected my overall mood and fitness.
One fateful link led me to Jamie Eason’s LiveFit Program from Bodybuilding.com. (The 15-minute introductory video had me instantly hooked. Which I subsequently sent to my mom, who was instantly hooked. Which I’ve now shared with you. Prepare to be hooked.) Jamie Eason is gorgeous, her body is incredible (I will sacrifice peanut butter for those abs), and her attitude was completely inspirational.
What had me sold: it’s not just workouts. The “3×3” philosophy includes Workouts, Nutrition Plan, and Supplementation Plan. My intial introduction sent me into hours and hours of research on supplementation, meal prepping, clean eating, clean recipes, weight training and muscle recovery. THIS IS THE STUFF I LOVE. Learning about metabolic functions/nutritional science/macros is pure fun for me. A lot of this information was not new to me, however I’ve never experimented with supplementation, meal prep or complete 100% clean eating.
As per the program’s requirements: cutting out processed foods, NOW. I am giving up my beloved Luna Bars, Clif Bars, and even the emergency Nature Valley Bars. (And replacing them with Quest Bars! Much more expensive but a much cleaner alternative.) I’ve decided to replace my powdered coffee creamer with unsweetened vanilla almond milk. Jamie made it very clear that her abs are made in the kitchen. You could have abs of steel, but if they are hidden underneath a layer of “cushion” then no amount of russian-twists are going to expose them. Plus, the chemical and preservative content of most processed foods leads to bloating and retained water (mainly due to high sodium content). So I solemnly swear that by committing to the program, I will follow a clean-eating lifestyle. All natural, whole, unprocessed foods. Fortunately there are SO many great natural foods.
I’m also exceptionally excited to try out clean-eating and protein-packed recipes from bodybuilding.com like the sweet potato protein pizza crust, which I found on Pinterest. *Naturally I’ve followed Jamie on Pinterest and Facebook. We’re basically friends now ;)
Another minor problemo…
Jamie does not support cardio in Phase 1 of the training. She believes we are solely focusing on building muscle and supporting our physique through weight training and diet. She also admits that she HATES cardio and can’t stand running. Guess what? I LOVE CARDIO. RUNNING IS MY FAVORITE THING TO DO. I do it for fun. I need to run. I am grumpy and unpleasant if I don’t. Running makes me feel confident and fit, and the endorphins are my drug.
Needless to say I will continue my cardio exercise because I believe that it is an important part of my life and I can sustain enough energy to follow both the weight training program and cardio.
Now that I’m typing this out, I realized I am going to break it up into multiple posts. Next I will cover my thoughts and experience with supplementation, meal prepping, workout routines, clean recipes, and other goodies like carbs, alcohol, & cheat meals. (<—- including that list just made me accountable for keeping up the blog posts!) I’ll also share my progress and thoughts on the program :)
Fitness, for me, is a way of becoming confident and happy. I love the feeling of accomplishing something. Exercise gives me the opportunity to feel this every day.
Oh and I should note that I am in no way trying to become a “body builder.” My goal with this is to achieve a completely clean diet, commitment to build muscle, and see how my body transforms in 12 weeks. I will never be perfect, I know. I’m just trying to be the BEST I can be. I want something to give all of my energy to and see the pay off.
Keith Urban put it perfectly. And I have no shame (see what I did there? Listen to the song & you will..) that I played this song exactly eleven times during my run last night. You should turn the volume up way too high for this one:
Detox Day 1
A few years ago, my mom followed the “From Couch to 5k” program for running. Well I am currently on the “From 10k to Couch” program for the next two weeks. Because running is a year-round sport, it’s important to take a couple weeks of a break between track and cross country. It keeps us from getting burned out later in the season, and is also important to prevent overuse injuries. So I’ve been in bed all morning…I’m taking this rest thing seriously! ;)
Missy doesn’t mind rest week either.
After my conference 10k, I went into rest mode. That meant cutting 50-70 miles a week to ZERO. So an important part of the transition from track season to summer is nutrition. In season we burn hundreds of calories with daily and twice-daily workouts. Cutting workouts = cutting calories.
I don’t like the work “diet” so I’m currently on a DETOX. School, traveling and competing was stressful. Our meals were full of bread, pasta, dessert, and snacks. It’s time to undo all the damage with extra fruits and vegetables, tons of water and minimal processed food/desserts.
I cannot get enough fruit, veggies and vitamins in my body this week! This isn’t some kind of extreme diet plan and I’m not cutting out any food groups completely, just making sure meals are full of nutrients and snacks are in moderation. Here is my meal plan for today:
This menu is so colorful, especially when you mix up the different bell peppers and fruits. Another big component of the detox is WATER. I’ve got a giant tumbler filled next to me at all times, and as soon as it runs out I fill it right back up. Water, fresh produce and less stress from school & sports makes me feel so much better/more energized. The problem is, I have all this energy and no exercise! :P
Back to job hunting for me!
