Whey to Go - Designer Whey

Designer Whey has 18 grams of protein but only 100 calories!

This spring, I've been stepping up my weight training, especially since it's been so horribly cold to do much outdoors. All the same, weight bearing exercises builds muscle, torches fat and steps up your metabolism for up to 48 hours after your last rep. So I've really gotten serious about recovering with a good Whey Protein shake. Why? Well, all that lifting actually breaks down muscle cells, tearing into them. It may sound violent but this is the only way you get growth because this triggers new muscle cell regeneration. The trick is to have the building blocks available to facilitate that. You guessed it. Protein!

Designer Whey
Whey protein is derived from dairy and is revered by body builders as it is easy to digest and assimilate without causing bloating. Men especially should stay away from Soy based shakes as they contain phyto-estrogens or plant based sterols which can cause a feminizing effect. Soy is also notoriously difficult to digest so I stay away from products made with it.

Ready Made Designer Whey four-packs in French Vanilla & Chocolate

Whey to Go
I'm really liking these 10.5 fl oz shakes to go. They are so convenient for a walk, run or to pop in your gym bag. I keep a a pack cold in my walk in closet's refrigerator. When I finish with my machine workout, I'm able to grab one and run.  At 100 calories, only 15 of those are from fat and you get a mere 3 grams of sugar per serving. Pretty incredible especially as these taste so good to be THAT low in fat and calories.

Protein Satisfies
I had an early morning photo shoot last weekend in NYC and didn't have time for my usual Oatmeal-Quinoa breakfast. Instead, I grabbed one of these Designer Whey shakes and took it with in my 24 hour Bag. I got through hair, makeup AND the shoot with no problems, taking sips of the shake. Keep in mind that shakes also contribute to your daily water intake, drinking this helped keep me hydrated for the shoot. When we did stop for lunch it was pretty late but I wasn't ravenous. I was in control and ordered a healthy bowl of Butternut Squash Soup!

Crazy delicious flavors of Designer Whey Powders!

Mixology-Designer Whey Powders
While I really enjoy the convenience of ready made shakes, my creative side likes to mix things up every once in a while! I can add a scoop to a fruit smoothie or add my favorite strawberries or cranberries to the mix. The powders have the same caloric/nutritional profile as the ready shakes but offer more flavor choices:
White Chocolate, Luscious Strawberry and Vanilla Praline are just three of my favorite Designer Wheys. 
These also mix easily with no lumps using only a shaker cup for days when I don't have time for the VitaMix.  See more flavor varieties and products at DesignerWhey.com

Desginer Whey Powders mix well in my fruit smoothies.

 

Antioxidant Powered Workouts - Pure Inventions

Now you can enjoy the power of antioxidant rich green tea anytime, anywhere. Pure Inventions!

One of the downsides to increasing the intensity of your fitness routine is the increase in oxidative stress. Just as aerobic exercise means "with oxygen", upping that key component causes greater oxidation of your cells. Think rust on iron that's exposed to oxygen! Oxidative damage shows up as soreness, inflammation and loss of muscle gains over time.

Pure Inventions Green Tea Drops
What if you could have an instant answer to oxidation as you are working out at the gym? It's possible. If you are like me and DON'T like taking handfuls of hard pills throughout the day, consider this new product from Pure Inventions. Their delicious Green Tea Drops can go with you in your duffel bag to be added to your water bottle refill. No refrigeration needed, one large bottle gives you a whopping 60 servings.

Pack a bottle of Green Tea Drops with your water bottle in your gym bag.

Green Tea to Go
Pure Inventions Green Tea Drops, Specialty Solutions and Antioxidant Super Fruits come in crazy good natural flavors including Raspberry, Peach, Coconut, White Tea, Blueberry, Pineapple, Chocolate and more. Better still, many of them also offer beneficial herbs and nutrients such as Chamomile, Passion fruit & D3.  It's almost like someone handing you a rich cup of green tea anywhere you are! You can even add hot water and drink it that way to warm up.
Either way, hot or cold, they can help you get the needed antioxidants in your diet while increasing your water intake. I keep a little bottle on the water cooler next to my Nordic Flex Ultra Lift. When I go to refill my bottle or cup for a drink, I add a dropper full of Pure Inventions. EASY!

Pure Inventions Green Tea drops can be added to hot water for a proper cup of tea.

Green Tea Extracts
As Nutritionists, we devised our Green Tea Extracts to give you a boost of antioxidants and immune support. Choose from one of our six flavors, each containing 100 mg of Green Tea per serving (equivalent to 10 cups of brewed green tea). Our all-natural health and wellness drops have: NO calories, NO sugar, NO artificial sweeteners, NO artificial ingredients, NO caffeine, and NO gluten or sodium. Improve your hydration and health today with our convenient and delicious drops! 

  

Pure Inventions are available online at PureInventions.com

Raising the Bar - Why You Need to Increase Your Weights

My Nordic Flex Ultra Lift Chest Press and Lat Bar maxs out at 15.  I am doing arm curls on 13 now.

I've had an epiphany. This year, I've made an effort to write down my reps and weight lifts for each session. Previously, I've just tried to rep out (blow out the muscle to exhaustion), but without recording my previous workout, I might not be moving forward. I recently moved up to doing my chest presses on "12". I could barely get the bar to move! Still, I took a breath and pushed with all I had. The first day I could only do 20 reps. The second day I cleared 30. That's progress!

So a few simple things can get you better results in your cross training routine:
 
1. Write down the results of your lift days including the weights used and amount of reps completed. A simple diary and note if the session was hard, easy or impossible.

2. On your next workout day, try to best your previous lifts either in weight or reps. Try to move up, not backwards.

3. Always include a recovery drink at the end of your session (within 45 minutes). I like Rainbow Light Protein Energizers and NeoCell Muscle Recovery Collagen Sport.

Muscle Growth Factors
In order for muscles to grow and develop, they need to be practically torn down and rebuilt. Muscle fibers, connective tissue, tendons and ligaments all need additional protein and collagen after a heavy workout. BUT... The heavier workouts are needed in order to build new muscle.

Women Don't Build Muscle Like the Men
If you are a woman who is concerned about bulking up, let me put your mind at ease. We just don't form muscle the way the guys do since men normally have about x10 more testosterone than us ladies. So unless you are doing anabolic steroids, don't be afraid of adding a little extra weight to your stacks. What you will find are smaller, tighter, firmer muscles that take up much less room in your clothes. 
 

Bone Density
Another major plus in upping your weight bearing exercise is that it helps to ward off osteoporosis. This tends to skyrocket once women reach menopause and a guy's testosterone levels fall off. Dairy based protein and calcium such as whey, is an excellent source of these nutrients without being loaded with fat. Running, cycling, walking and hiking are all great aerobic workouts but they are not weight bearing exercises. In order to build new bone cells or osteoblasts vs osteoclasts you need to put some weight on that bar!

Increasing Your Weights
Another good thing about proper recovery is that it prepares your muscles for increase without injury. It's one of the reasons why I'm now appreciating the NeoCell Collagen supplements. Not only do I recover faster but the next weight training day, I'm able to move ahead either in weight or reps. No matter which you choose, listen to your body. It if means grunting out only five more reps than last session...do it. Your muscles will thank you for it.

Lat bar reps result in toned shoulders, arms and torso that benefit other exercise activities.

End the Hunger Games: Avoiding Post Workout Gluttony

My Nordic Track Ultra Lift weight machine: Pigging out after sets is not an option.

One of the problems with engaging in intense exercise is thinking we've burned more calories than we actually have. There was a study which showed this: A hot dog cart was positioned outside of a fitness gym offering free wieners to people who had completed their work-out. Most stopped and had a 400 + calorie hot dog even though it was highly unlikely that they burned that much during their gym session.

We all do this!  After a little exertion, we feel almost entitled to a big meal or a rich dessert. The reality is that just like those people caught in the "hot dog trap", we can easily overshoot the amount of calories burned during an activity. Then we feel betrayed because the pounds aren't coming off but piling on.  Here are some tips to help break this post work-out cycle of over-eating:

End the Hunger Games

1.) Hydrate first. I'm not talking about Gatorade either. Before reaching for something to eat, try downing at least 12 ozs of ice cold water. This will help cool down your core while giving you time to reset your appetite. Keep in mind that oftentimes "hunger pangs" are just thirst signals in disguise.

2.) Stretch after your work out.  Rather than running to the kitchen right after your last set, try cooling down completely with a few static stretches. This will give you time to rethink your feeding frenzy mode so you can make better choices about what to refuel with.

3.) Recover with low fat protein. If you are still feeling hungry after your fitness routine, try having a protein shake specifically designed for recovery. Pick one that is low in sugar as you can add your own berries or even 1/2 banana to sweeten to your liking.  Easy to digest, whey protein shakes are a great meal replacement or snack. I am trying a new product by NeoCell, their Collagen Sport Ultimate Recovery Complex.
Made with natural flavorings, the French Vanilla tastes like a vanilla ice cream float. Very creamy.

Neocell Collagen Sport. My new go-to recovery drink.

More than just a recovery formula, this powder has added collagen to support healthy joints and ligaments, vitamins and antioxidants.  Really that's oftentimes what hurts when you're done anyway, your muscles, joints and ligaments! Try a serving of a whey based high protein shake like this and see how quickly you get a handle on things.

4.) Re-Body Hunger Chews 

Rebody Hunger Chews in Mandarin Orange and Pre-3 Max

These are simple, yummy Starburst-like little chews that you can take before a meal to help keep things from getting out of hand. They contain a natural hunger regulator, (a Saffron extract), that helps you feel a bit more satisfied with less. As you are preparing your post training day meal, pop one in your mouth. You may find yourself dropping that desire for a second helping. I like them because they put an end to all that night time recreational eating we can fall into. These really work and offer a simple, natural solution to post workout gluttony or anytime you are tempted to eat more than you should.

5.) Have a little FAT. I know this sounds counter-productive but including a little of the right kind of fat, (Omega 3's), is good for you and will help keep you satisfied without the temptation to binge.  I'm talking about real food like: salmon, walnuts, pecans, almonds, avocados, coconut oil, sardines, etc.  
 

Add some Extra Virgin Coconut Oil to your diet to help boost your fat metabolism.

Try having at least one serving per day of one of these Omega 3 heavy hitters to boost fat metabolism and you could also find your muscle and joint soreness has become a thing of the past.  In addition to helping deal with the munchies, these foods help fight inflammation. The double whammy!

The RIGHT fats can make a difference.  Grilled salmon, oven roasted sweet potato fries and organic greens make a balanced, post workout meal.

ReBody Supplements: First Impressions

ReBody Program: Hunger Chews & Pre-3 Max Workout Enhancement Formula. PHOTO: Kestrel Heat Stress Tracker, ThermaLuxe Polar Bottle & Buddy Lee Jump Rope

As the weather is finally breaking with some warmer temps and sunshine in the northeast, I'm encouraged to get outside more and more.  This past weekend was a blast! Close to 4 hours of inline skating that left me sweaty but really happy to know that my body is no longer in dormant mode. Today I shook it up a bit more with a bit of speed rope time, (see my Jump Rope Mix).

So how do you maximize your workouts so they yield the most gains? When I use my weight machine, I make sure to have my recovery drink within 30 minutes of completing the last rep. I have a chocolate-Sunbutter based smoothie whipped up in my VitaMix as a reward for my hard work. So I've been thinking, what about BEFORE my workout? 

Pre-3 Max: Exercise More Effectively
I've recently been using Re-Body's Pre-3 Max which is a Pre-Exercise Energy Optimizer. I definitely needed something even as a motivator because sometimes, especially in the mornings, you're just not quite there. Even the thought of working out is tiring!  The Pre-3 Max contains what they call 3 superstar ingredients, namely Powergrape, CapsiMax plus Rhodiolife. This formula also comes in a caffeine free version but I am using the regular one which offers 200mgs per serving.

I Need a Boost
On days that I know I will be out exercising for long periods of time is when I think this product will perform the best. It is supposed to reduce oxidative stress which comes with aerobic exercises like skating, cycling, running, jumping rope, etc. However you can also build up oxidative stress when lifting weights. We all want stronger muscles and using a supplement like this before you workout is a great incentive to go hard. I am noticing that once I am into the reps on my Nordic Flex Ultra Lift, I seem to get stronger with each set. I also rest less between them so I can get through a bit quicker. Over the past three weeks, I have noticed a bit more definition in my upper arms which is quite a milestone. My legs are generally not a problem because of all the cycling, skating & walking I do.

Re-Body Meal Plan
It may not seem like a big thing but I really like about the Re-Body Program is that it is based on real food and pretty wholesome food at that. The little booklet, Commit Connect Succeed has a sample meal plan anyone can follow because the components are easily available. They give you some ideas and calorie counts on meals rich in complex carbohydrates and lean proteins. Fact is, now I pretty much Panini Grill or Rotisserie nearly everything. Not only do I enjoy those fancy criss-cross grill marks but I am using a LOT less olive and coconut oil for cooking. I grill peppers, onions, eggplant, you name it, and it all comes out so delicious.

Complex carbs like those shown here are at the core of the Re-Body Meal Plan

Even though I've written several books on nutrition, (The New Woman's Herbal & Nutritional Guide Lotus Press) this is something simple to remind you of calories, fats, portion sizes and what a healthy, balanced meal looks like.

Hunger Chews
What I have found to really be helpful are the Hunger Chews. They taste delicious with a Star-Bursty Mandarin orange flavor and come individually foil wrapped. These are a definite hit. They contain a natural Satiereal Saffron Extract (Crocus sativus L.)  If you have a specific meal where you tend to over-do it, that would be the meal or time to take a Hunger Chew. My highest calorie meal is dinner plus the extra snacks that tend to go with the end of the day. I take one of these before dinner and it knocks out all of that recreational night-time snacking. This is something that you can take to get serious control over your calorie count and will give you immediate, measurable results.

Moving Forward
As you may know, I am in training for the Rapha Women's 100 coming up in July. The day of the event is NOT the time to try something new! So that is why I am trying these supplements NOW rather than wait. So far, I feel great and think the Re-Body Program is going to be a successful addition to my existing cross training program. These two products: Pre-3 Max & Hunger Chews are so far filling a gap in my exercise & meal planning protocol. If I can get those two issues nailed down, I believe I'm going to see some pretty amazing results as the season progresses.

Buddy Lee's Aero Speed Jump Rope

Weight Lifting Tips

Nordic Track NordicFlex : Weight bearing exercises are an important part of any cross training program.

I really enjoy walking, cycling, snowshoeing and skiing but the truth is, these are all aerobic exercises.  These are great for your cardio-vascular system but are non-weight bearing exercises. To torch fat, build muscle and bone density, you might consider adding lifting weights to your routine.

Muscle Strength Can Increase at Any Age
While we lose about 1-2 % muscle each year beyond the age of 30, this doesn't have to be the case if you start weight training. That's because studies have shown people can build muscle mass at any age.  That's a good thing because lean muscle:

Burns more calories when resting
Takes up less space making you look slimmer
Supports your skeletal system for better posture
Torches fat calories for up to 48 hrs after you stop

10 lb Kettle Bell

Danskin 3 lb weighted Toning Ball

Free Weights
You don't need to join a gym and you can use free weights like the new kettle bells or weighted "medicine balls" by Danskin. You can start with low weights and do lots of repetitions for toning but to get serious results you'll need to "put some weight up on the bar"!  Using heavier weights will not bulk you up if you are a woman.  We're just not engineered that way but you have to challenge your muscles so they will develop.
 
Weight Lifting Tip: Lift only as much weight as you can maintain correct form throughout the rep. If the lift is shaky or jerky, lower the weight until you can complete the motion smoothly.

Adding Weight Training to Your Exercise Routine
If you choose to join a gym, most will give you a complimentary trainer session.  The trainer should show you the functions and operations of each piece of exercise equipment but if you need specifics on building a personalized program, you may want to schedule a one on one appointment.  Discuss your goals and tell your trainer about the exercise you're already getting running, walking, bicycling, rock wall climbing, etc.  The trainer then can set up specific exercises to help improve your performance in these other activities and give you the needed rest days to make sure you have time to recover.

Nordic Track's Nordic Flex Home Gym

Location, Location
If you prefer to stay home, there are several weight training machines or benches on the market that will give you a comparable workout. Some people like the Bow Flex but I've found the footprint on that machine to be a bit too bulky. You could put it in the basement but unless you routinely spend time down there, any equipment stored there may not get used very much.

Nordic Track
If possible, set up your workout area and weight station in an location that gives you access to water and perhaps a television as it will help you stick to the program.  Also any area that offers you access to fresh air and sunlight is going to be a major plus. I've had my Nordic Flex UltraLift by Nordic Track for over 20 years and it still works perfectly.  A universal machine like this offers a very small footprint and allows for both a full upper and lower body workout.  It uses your own weight, (no stacks), with a system of levers and pulleys to give you a controlled, assisted lift.  Free weights are actually even better though because you use smaller muscle attenuation to control the full motion of the lift.  Right now my program calls for weight training 4 days a week.  I split upper and lower body exercises on alternate days for a better pump and blood flow to isolated muscle groups.

Exercise Chart

Weight Lifting Gear
Whether you decide to use a full universal system like what you find at a gym, a home bench press or just want to start with free weights you might want to have a few accessories on hand.

Gloves:You can use fingerless gloves with a bit of grip on the palms to help you hold the lat bar or kettle bell handles securely and comfortably.  You might have a pair of old cycling gloves on hand so you can use them.

Water Bottle: I like to fill up a thermal water bottle with ice and keep it nearby the machine.  Just being able to sip a cold beverage between sets is a major help and drinking something icy helps step up your fat burning metabolism.

Recovery Drink: You should always have a recovery drink ready for when you finish your weight training session.  Some people like chocolate milk.  I like to go one better and include a whey protein drink that helps with muscle recovery and growth.  Whey protein is very easy to digest and I like Reservage Organics Grass Fed Whey Protein which gives you a whopping 20 grams of protein per scoop.  It is absolutely delicious, hormone free and mixes in an instant with no lumps. 

6 lbs Toning Ball is soft and easy to grip

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