Is strength training cardio??

Short and sweet post today... Yes, ladies! Muscle burns fat! Therefore, if your main goal is to burn fat you should be lifting heavy, not wasting your time doing endless amounts of cardio. Yes, cardio is good for you too, especially your heart because your heart is a muscle. Remember the best kind of cardio is HIIT. Look back in the earlier blogs for info on HIIT. 

Leg Workout... QUAD AND CALF BURNER!

treadmill 20 minute intervals
warm up
fast walk 5.0 incline 2 minutes
run 3.0 incline 1 minute
repeat and cool down
 
3 sets of the following supersets
 
incline leg press with and legs turned out (2nd position) -10
calf press parallel on incline leg press machine -15
bent leg deadlifts with barbell -10
 
squat rack plié squats  -10
single leg squats to knee raises with dumbbells -10 each side
 
parallel front squats with barbell -10
turned out calf raises on calf machine  -10
 
leg extension machine 2 sets -10
1 set single leg to failure

Fight Belly Fat With Apple Cider Vinegar

                   

 

                                    

Every night we sit down to a huge feast of veggies, usually about 600 grams, and we often soak them in Apple Cider Vinegar. I'm sure you know the millions of health advantages of eating vegetables, but if you eat your veggies with some apple cider vinegar (ACV) the benefits to your body increase significantly! 

 

If your stubborn belly fat won't go away ACV may be the simplest and cheapest cure...

A Japanese study found that the substance that gives vinegar its sour taste and strong odor might fight fat. The study found that in overweight individuals who consumed 1 or 2 tablespoons of apple cider vinegar daily for 12 weeks had significantly lower body weight, BMI, visceral (belly) fat, and waist circumference than the control group that didn't consume any vinegar. Researchers feel this may be due to vinegar's acetic acid, which may switch on genes that pump out proteins that break down fat.

 

Not only does ACV help in the battle of the bulge but it also benefits you body in other ways. Here is some information from the Huffington Post on ACV's beauty benefits...

 

Hair rinse: Skip harsh shampoos and wash away buildup with an apple cider vinegar rinse. When used as a follow-up to baking soda, this do-it-yourself treatment makes strands shinier, reduces frizz and seals cuticles. It also simulates the scalp to promote hair growth.
Toner: Psoriasis sufferers praise apple cider vinegar for reducing inflammation. Apply a few drops to a cotton ball and rub on your T-zone or other dry spots to prevent breakouts and minimize blemishes.
Mouthwash: Mix apple cider vinegar with water, then swish around in your mouth. This antiseptic will break down plaque and bad breath-causing bacteria.
Face mask: When you combine equal parts apple cider vinegar and Aztec Secret Indian Healing Clay, you get one pretty awesome mask. Leave this detoxifying, deep-pore treatment on for 10-15 minutes before rinsing off with warm water.
Bath solution: The next time you get ready to slip into a warm bath, add one to two capfuls of apple cider vinegar. It draws toxins out of the body, leaving behind toned and moisturized skin.
Wart removal: Can't afford surgery to get rid of warts? Try placing a cotton pad soaked in apple cider vinegar on top, then secure with a bandage. Leave on overnight and remove in the morning. If you stick to this consistently for a week, you should start to see results.
Foot soak: Go the natural route with your at-home pedicure and use apple cider vinegar to soothe aching and swollen feet. This provides instant relief for pregnant women, runners, high-heel lovers and flip-flop wearers.
Sunburn remedy: Laying out in the sun is fun until you get burned. Relieve pain and minimize peeling skin by applying a wash cloth soaked in apple cider vinegar to the area.
Age spots and varicose veins treatment: Many women claim that drinking apple cider vinegar (with water) maintains youthful-looking skin. But a way to stop signs of aging, including age spots and varicose veins, is to simply dab it on before going to bed.
Deodorant: The smell of apple cider vinegar is putrid, but it pales in comparison to underarm odor. Rub a little into your pits and the odor will eventually neutralize.

Low Carb Protein Pancakes

This recipe is the perfect low carb, high protein tasty meal that is extremely clean eating friendly. It's perfect for those looking to satisfy a sweet tooth without ruining their diet.....

 

Juliane ate these pancakes as a daily part of her contest prep diet too!

 

Use a medium sized frying pan and coat the pan with coconut oil.
Wet ingredients- half cup egg whites -half cup almond milk

Mix Dry ingredients together
1 tablespoon konjac powder
1 scoop whey protein powder any flavor you want (We like About Time protein or Amp Whey GNC) 5 dashes cinnamon
5 dashes ginger
5 dashes turmeric
A few packets of stevia to sweeten or use liquid stevia

Pour wet ingredients into measuring cup then immediately pour in dry ingredients and mix together. Cook on medium, then flip till cooked. Place pancake in freezer for a few minutes. This helps to hold pancake together. Remove from freezer and cut into pieces or eat it whole! We eat the whole thing only about 200 calories and 30 grams protein. 0 net carbs depending on the protein powder you use. Minimal fat from coconut oil. 

You can make an icing like topping with plain Greek yogurt and flavored protein powder mixed together.


If you don't eat them within three days, cut them up and place in Tupperware in the freezer.

Weekend Getaway Workout

One of the things we like best about going away is checking out the gyms in the area. It's always fun to be creative and use new equipment and training methods. This weekend Juliane was visiting Jessica in Chincoteague, VA. On Saturday we worked out at the small Y on the island. The tables were turned and Jessica (the school teacher) trained Juliane (the personal trainer.) We did a chest workout using the few pieces of equipment there but hit chest from every angle. We also pushed each other to bench press heavier than normal since we had a spotter. The cardio equipment in scarce but we jumped back and forth sharing the treadmill and the elliptical. 

On Sunday we drove about an hour to Salisbury to World Gym. It's a great facility. Tons of weight equipment. Since we had more time than normal, we opted to do a slower heavier workout as opposed to our usual high intensity styles. We basically picked out as many back exercises as we could find and lifted as heavy as possible. 

It's always good to switch up your training styles so your body doesn't adapt. Visiting new gyms is a perfect way to push yourself out of your comfort zone. If you train at the same facility daily, it's easy to fall into a routine! Checking out gyms when you are on vacation is usually cheap. Most places give a free trial or charge about $10 for a day pass. We've visited several gyms around the East Coast and feel its a great refresher if you're feeling blah in the gym.

We hope you had a great weekend warrior workout! We know we did:)

Konjac Root Powder... Why You Should Use It!

We use konjac root powder in our recovery shakes to thicken them up and in our protein pancakes to make a lower carb version. It's tasteless and very filling. Konjac is great to add to your diet especially when you're leaning out.  We like to buy it on www.netrition.com as that's the cheapest price we've found so far. Here is some info from Netrition.com about konjac...

Konjac Glucomannan powder is a pure soluble fiber with no protein, no fat, no sugar, no starch, it is also gluten free and wheat free.

Research proves that the higher the viscosity of soluble fiber, the better the control of blood sugar levels in patients with Type 2 diabetes. The konjac Glucomannann is the most viscous soluble fiber in nature.

The most popular food thickener is the starch type thickener, such as cornstarch. Konjac glucomannan is a natural, odorless soluble fiber that is found in the konjac plant. The konjac Glucomannan is the most viscous food gum in nature. It has about ten times the viscosity than cornstarch. Konjac glucomannan is also called konjac flour or konjac gum. Unlike cornstarch, konjac powder is soluble fiber, which does not contain starch and sugar, it does not have calories.

Konjac flour can be used as a thickening agent in food application. When using konjac flour for thickening, always mix it with a small amount of liquid (cold water, stock, wine, etc.) until smooth, then add this mixture to the food that you want thickened. If you add konjac powder directly to your food you will end up with a lumpy mess. Konjac powder can be used as a thickener for smooth gravies, sauces, glazes, soups, stews and casseroles. It is also a thickener in pies, puddings, custards and cake fillings. This naturally odorless vegetable powder is also gluten-free, making it the perfect substitute in cooking and baking when flour and other glutinous starches must be avoided.

If you have not used konjac powder as a thickening agent before, it is best to experiment with it by beginning with lesser amounts, and adding as necessary until the desired consistency is reached.

Matcha Green Tea... Magical Fat Burner!

MATCHA Green Tea Powder

I use this in my morning shake everyday and there are tons of benefits! The taste is strong at first, but I've grown to love it. If you mix it in your shake you can barely taste it. It's a cancer-fighter, a fat-burner, and much more.

Every day, countless people throw away valuable antioxidants. That's exactly what happens when you brew a cup of green tea because water can only extract a fraction of green teas benefits. The majority actually remains unused, trapped in the tea leaves. In reality, the only way to truly take advantage of green teas full potential is to consume the entire leaf. But that doesnt mean you need to start eating tea leaves. The simplest solution is to just enjoy matcha. Because matcha is straight, stoneground tea leaves, matcha provides you with green teas powerful arsenal of vitamins, minerals, antioxidants, and amino acids in a way no other green tea can. In fact, to even begin to match the potency found in a single serving of matcha, you would need to drink at least ten cups of brewed green tea. 

Antioxidant Powerhouse

Matcha is packed antioxidants. Using the testing method known as ORAC (oxygen radical absorbance capacity), experts at Tufts University discovered that matcha possesses an amazing twenty times more so than pomegranates or blueberries. Matchas ORAC rating is a mighty 1300 units per gram.

Energy Booster

One of the most unexpected benefits matcha drinkers experience is a boost of energy through the day. In one study, researchers had thought that this was from the caffeine in matcha, but they found that it was actually the combination of matchas natural properties. Another recent study in particular found that matcha even improved physical endurance by 24%. 

Calorie Burner

Already nearly calorie free, matcha is a great addition to a weight loss program by tackling the problem from both sides. It boosts metabolism and burns fat. One recent study even suggested that matcha may help burn calories by four times. At the same time, matcha does not put any stress on the body. It doesnt raise blood pressure or heart rate.

Detox 

Matcha helps to safely cleanse and purge the body of harmful elements. Chlorophyll the element that gives green tea and other plants their signature verdant color is also a powerful detoxifier, helping to eliminate both chemicals and heavy metals from the body. And because matcha is carefully shade-grown, it is substantially richer in chlorophyll than other green teas, making it a superior daily detox.