Loving Legs on Monday

Let's make Monday universal LEG DAY!

                

Everyone loves to hate legs day, but we love it!  It's not easy to get lean and muscular legs, but patience and hard work will pay off!

             

  Here are five great reasons to start your workout week with legs!

1. You get your hardest workout out of the way.

 

 

2. You burn off those weekend calories because squats and lunges burn a ton of calories.

 

3. The DOMS will be over in enough time to do a second legs day during the week.

 

4. You don't have to do cardio on a machine if you incorporate some leg plyos and circuit style training.

5. You will have an awesome sense of accomplishment for the rest of the week!

There are several leg workouts in our previous blog posts to look at. You can also visit our website http://twinspirationfitness.webs.com/ for a personalized leg workout!

Consistency is KEY!!

I (Jessica) am not able to workout 7 days a week. As much as I would love to, I know with my hectic schedule I would not allow myself enough sleep for my muscles to recover properly. I workout in the mornings. On days I don't workout, I spend time with the baby and food prep before I leave for work. I try to aim to workout 4 days a week (5 days) if I'm lucky super setting two muscle groups. Example biceps and back and shoulders and glutes. My point is quality over quantity. One hour 4 days a week is better then 7 days one week and none the next. Be realistic in your goals and try not to aim for 7 days a week if you know that is not a realistic goal for you! Remember this when you are training this week..."if you doubt you can accomplish something, then you can't. You have to have confidence in your ability and then be tough enough to follow through." Rosalynn Carter

Need help fitting your workout plan into your busy life? Visit our website http://twinspirationfitness.webs.com/

Saturday Shred Secret

What to cut out of your diet in the days leading up to a big event, like a photo shoot, to look shredded!

 

 

In the five days leading up to a big event, there are a few things you can cut out of your diet which will really lean you out and make your muscles pop. These aren't necessarily junk foods, which you shouldn't be eating anyway, but rather foods that bloat you and stick to your muscles making you look softer and less defined. This isn't something we recommend doing on a regular basis, but here are our top 5 food items to cut out before the big day.

 

1. Dairy, including whey and casein based protein powders, dairy sticks to your muscles taking away definition.

   

 

2. Fibrous veggies, these will bloat your stomach.

   

 

3. Artificial sweetener's, including sugar free chewing gum, your body

 cannot digest these properly causing bloating and gas.

 

 

4. Complex carbs...stick to simple carbs and only pre and post workout which are easier digested and will go straight to restoring glycogen in your muscles.

 

 

5.  Fruit, any extra sugars, even from fruit, at this time aren't needed as you try to lean out.

 

How Many Calories Should You Eat?

"How many calories do you eat?" I get this question all the time... in fact I got it this morning after teaching one of my fitness classes. Well... I eat a lot of calories... too many to count because I'm extremely active and am not trying to lose fat. The answer to the calorie question is... well, there isn't one answer... it varies greatly from person to person. However, the number one problem I find with women and men who can't lose weight is that they simply aren't eating enough calories! Yes... the goal is to eat as many calories as possible and still lose weight. And those calories should be from nutrient dense foods, not drinks and junk, so you get the most nutrients per calorie.

Not eating enough calories causes many metabolic changes. Sure, you might lose weight for a few weeks but eventually your body will catch on and conserve energy to survive. In a prolonged calorie restriction many things happen...

1. A decrease in muscle mass because you aren't feeding your body enough calories to maintain lean muscle. Less muscle mass = slower metabolism.







2. Your thyroid slows down. Your thyroid is responsible for metabolizing macro nutrients.

3. A decrease in testosterone and leptin which are hormones needed to maintain muscle and regulate energy and hunger.
 

4. You will have a decrease in energy which means you will not be able to exercise and have a lack of motivation for everyday life.

How Many Calories Should You Be Eating?

You want to start high and come down in calories as needed. There are many formulas I use in my nutrition planning to figure this number out for specific individuals. This number is rarely the same for two different people.
Wight loss is a patience game. It's not safe or sustainable to lose weight quickly. A quick weight loss often equals losing muscle and not fat. SO...Eat to fuel your body and lose weight the right way.

If you're interested in a personalized nutrition plan, visit our website at http://twinspirationfitness.webs.com/

Always Learning

 

One of the most important things to look for in a personal trainer and nutritionist is that they are passionate about health and fitness. They should constantly be updating their knowledge of this everchanging industry. I (Juliane) challenge myself daily to read, for at least an hour a day, articles and books related to health and fitness. I keep reading until I learn something new. I've always been a little nerdy that way, but I love learning! I also think "hands on" training is extremely important. In addition to the continuing education classes I take to keep my personal training and nutrition certifications up to date, I go to a lot of clinics and seminars. Sure, it costs money, but I prefer to spend my money on learning because it's an investment that lasts forever.

 

Today, I bought Jessica and myself tickets to learn from one of my idols.... Dana Linn Bailey. She and her husband, Rob Bailey, are icon's in the bodybuilding industry. DLB is competing in the first ever Olympia Women's Physique Competition at the Olympia this weekend, and has really set the standards for that category. I am so excited to go to this seminar at her new gym and challenge myself with her lifting techniques.

 

 

My main point of this blog is that you should always be learning and continuing your education for what you are passionate about. If your personal trainer hasn't taken a class in years, or doesn't bother reading health articles, then they probably aren't passionate about their job. I LOVE health and fitness and that's why I made it my career. If you are going to this gym camp let me know so we can meet up! Jessica and I will both be there getting our pump on!

For personalized training or nutrition plans visit our website http://twinspirationfitness.webs.com/

Use This Spice Daily...

We use TURMERIC daily because of the awesome benefits listed below. You can use it on anything, and we promise you really can't taste it, but it does turn food a little orange. We put it in our recovery shakes and add it to protein pancakes, omelets, and chicken. Give it a try..

            

For personalized nutrition and meal plans visit our website http://twinspirationfitness.webs.com/ 

Gym Bag Swag

                 

I always have my Under Armour gym bag fully stocked with the essentials, but today I realized I have some really random things in there too... I thought I'd share some of the things of I have in my gym bag that I use daily and some that are there "just in case."

 

1. Vaseline... my lips get really dry when I workout

2. my iPod and headphones in my armband case... music is essential

3. Amino Acids... today I had lemonade BLOX... mmm

4. I keep a roll of toilet paper in a bag... LOL... sometimes working out makes you have to go to the bathroom, and I've been in one too many gyms that weren't stocked with toilet paper!

5. band aids for foot and hand blisters

6. I found a random spoon in there... good for mixing pre and intra workout drinks

 

                          

7. All of my workout gloves because I never know which ones I'm going to want to wear

                       

8. A sweatshirt to change into something dry for the drive home

9. A snack pack of almonds incase I get ravishingly hungry during a workout

 

10. Watermelon Bubilicious because bubble gum is an essential part of my workout

11. Rubz massage balls incase I need to workout out a knot and massage my sore muscles

12. An extra pair of socks because I hate when my socks don't stay on right

             

13. A workout towel because most gyms don't hand them out anymore

So what's in your gym bag? I'd love to hear from you! Post some comments or email me at Julbrown22@Hotmail.com

Visit our website at http://twinspirationfitness.webs.com/