Simple Leg Workout

I changed my workout routine recently, I felt like my results were starting to plateau because I had been doing it for a few weeks.  But this is a simple leg workout I used to do a lot and I really like it.  I'm not putting the weight I used because everyone is different, but I try to always lift as heavy as possible.

15 min arc trainer, resistance 65

Plie Squat 3x15
Goblet Squats 3x15
Pulse Squats 3x15

Front lunges 3x25
Reverse lunges 3x25
Scissor jumps 3x25

Leg curls 3x15
Leg Extension 3x15
Calf Raises 3x15

Protein Powder

A lot of people have been asking me about protein powder so I figured I’d talk about it a little. I use to work at GNC so I do know quite a bit about it—however I am no expert! This is just what I’ve learned from work and my nutrition classes. I take a lot of supplements, and protein powder is one of them. A lot of people don’t support taking protein. Yes, it is best to get most of your protein from whole foods. However, some people, such as vegetarians, don’t get enough protein. I know that I don’t get enough because I rarely eat meat. Also, getting all of the protein you need from whole foods can also be expensive, because let’s face it—eating healthy comes with a price! Protein powders can be more cost efficient. And, if you are more active, you definitely need more protein and may not be getting it.

Protein comes in a lot of different forms, but the most common are whey, casein, and soy. Whey is the most commonly used because it’s a complete protein (contains all of the essential amino acids), is fast absorbing and easily digested.

Lean sources of protein increase your metabolism, increase your muscle mass, increase recovery, and leave you feeling full so you eat less which eventually lowers body fat, increases adaptation to training demands, lowers your risk of cardiovascular disease, boosts your immune system, and more.

So, whey protein powders are definitely good for those looking to lose weight. Protein is they key nutrient involved in muscle repair and growth, so using a high-quality protein source allows for maximum absorption and can help you build muscle (whether you’re trying to get big, or just build lean muscle). For best performance, it’s important to take around 25-30g whey protein within about 30 minutes to an hour after your workout, and pair it with a fast-absorbing carbohydrate.

When looking for a whey protein, there are different types: hydrolyzed, isolate, and concentrate. Hydrolyzed whey protein is the fastest absorbing of all three, followed by whey isolate, and then whey concentrate. Hydrolyzed whey protein is the purest, most easily and quickly absorbed, and pretty much free of any allergens. It’s a little pricey, but definitely the most ideal for post-workout. Whey isolates, although not as purified as hydrolysates, still have a high protein concentration. Whey concentrate has some fat and lactose, and has less protein. I typically use an isolate because it's still a good quality and not terribly expensive.

As far as how much you should have per day, it really depends but a general rule of thumb is 1-1.5 grams/pound of body weight. However, it really depends on your age and your body, as well as your goal.  This website has a good calculator and chart for about how much protein you should take:
http://www.bodybuilding.com/fun/bbprotein.htm

Spaghetti Squash

Spaghetti Squash is a great low-carb substitution for pasta! It contains about 42 calories and 10 grams of carbs per cup, versus pasta’s 210 calories and 42 grams of carbs per cup. And it's super easy to make!

Preheat the oven to 375 degrees. Cut the squash in half the long way.



Then, scrape out all of the seeds. Place the halves with the cut side facing upward on a baking sheet.



I sprinkle a little bit of Mrs. Dash in each half.  You can also do a little bit of salt and pepper instead.  Then bake for 45-60 minutes.  Let cool for a few minutes, then scrape out the center of each half.  It should come out like stringy noodles!




It looks just like spaghetti!


I usually eat it like pasta by adding a little bit of sauce (I use a low sodium sauce that has natural ingredients), red peppers and broccoli.  You can eat it however you'd like though!



It makes a lot so save the leftovers in the fridge for up to 3-4 days!

Arm Circuit

Today I did a new arm circuit and I really liked it!  I usually try to incorporate arm circuits 2 times a week.
For all of my arm circuits, I do the circuit 3 times.  I start with heavy weights for the first time through, then I decrease the weight for the second time through and end with light weights for the third time through.  I do 8-10 reps with the heavy weights, then increase to 15 reps with the light weights.  Take a 1 minute break between each circuit.

These are the exercises:

Lunge Curls

Curl and delts

Push Ups (I like putting my legs up on a bench so I'm at an incline)

Alternating Deltoid Raises

Tricep Dips

Carb Cycling

Happy Monday! In my last post I mentioned carb cycling so I figured I'd try to explain what it is.  It's still a little confusing to me but this is how I do it.  I've been focusing on weight training for the past few months since I hurt my hip from running.  I really want to gain more muscle!  It's important to adjust your diet according to your training for that day.  Carbohydrates are the easiest for the body to break down into energy, but fat is the most efficient form of energy.  So, if you reduce your carbohydrate intake, your body will use and burn fat for energy instead.  The only thing about reducing your carbohydrate intake is that you may experience low levels of energy at first, but your body will get used to it!
Low carb foods include all meats, eggs/egg whites, nut butters and nuts, cheese, plain greek yogurt, green vegetables (non-starchy), low-sugar fruits, olive oil, unsweetened almond or rice milk, and most protein powders
Foods to avoid: potatoes, pasta, rice, bread, crackers, fruits like apples and bananas, and sweets...pretty much anything processed
In order to get energy, you have to increase the amount of healthy fats you eat.  This includes higher fat meats, nut and nut butters, olive oil, etc.
So on a low activity or rest day, you decrease the amount of carbs you eat, and increase the amount of healthy fats you eat, while trying to keep your total calorie intake fairly low.  Aim to get all your carbs from green vegetables.  On a medium training day, you can increase your carb and calorie intake a little.  On a high training day, eat less fat, more carbs, and make sure you are getting your protein from lean sources.  You can calculate exactly how much you should be eating using this guide:

MEN

High day

Carbs: 2-3 grams per pound of body weight
Protein: 1-1.25 grams per pound of body weight
Fat: as little as possible

Low and moderate days

Carbs: 0.5-1.5 grams per pound of body weight
Protein: 1.25-1.5 grams per pound of body weight
Fat: 0.15-0.35 grams per pound of body weight

WOMEN

High Day

Carbs: 0.9-1.0 grams per pound of body weight
Protein: 0.75 grams per pound of body weight
Fat: as little as possible

Low and moderate days

Carbs: 0.2-0.5 grams per pound of body weight
Protein: 0.9-1.0 grams per pound of body weight
Fat: 0.1-0.2 grams per pound of body weight

(Source: http://www.t-nation.com/free_online_article/sports_body_training_performance_nutrition/a_beginners_guide_to_carb_cycling)

This website also explains it really well:
http://breakingmuscle.com/nutrition/calorie-and-carb-cycling-breaking-through-your-diet-plateau

Carb cycling isn't for everyone.  If you have a lot of weight to lose, or you don't really do intense workouts, you don't need to worry about it.  A steady, low carb diet does work to lose weight, although it's hard to stick with.  I'm kind of having trouble with carb cycling because now that classes have started (and I literally have class all day with awkward breaks) it's hard to bring the right foods with me to class.  But I know a lot of people who get results with it! :)

Sweet Potato Fries

Sweet potatoes are one of my favorite foods. Sweet potatoes are packed with nutrients as well as fiber. They are a great source of carbohydrates that don't spike your blood sugar.  Sweet potato fries are healthy and so easy to make!

Ingredients:
1 medium sized sweet potato (I usually just cook for myself so this is enough for me)
1 tbsp olive oil or coconut oil
garlic salt & pepper, or cinnamon for a sweet version

Preheat oven to 425.  Wash the sweet potato well.  Cut sweet potato into pieces (you can cut them the long way like real fries, I just cut them to make them like home fries).  Combine olive/coconut oil, and spices into a bowl. Mix in the sweet potato pieces so they are all covered in the mixture. Spray a baking sheet with cooking spray. Put the sweet potato pieces on the baking sheet so they are spread out.  Bake for 25-30 minutes depending on how crispy you want them, and flip them half way.

Welcome!

Hi everyone! My name is Lauren.  I'm a 21 year-old nutrition major at the University of Connecticut.  I'm also a fitness addict! I pretty much live at the gym, and I've ran a total of five half marathons.  I'm also the president of an on-campus running club called UConn Endurance.  I love motivating others to live a healthy lifestyle.  My goal is to become a sports dietitian, as well as a personal trainer.  A lot of people ask me for meal ideas and my workout plan so I've decided to make a blog to share my favorite healthy recipes, some of my workouts, tips, and more.  Hope you enjoy!