Do More With Less. 6 Complex Exercise Workout to Give You More Bang For Your Buck

….Because who doesn’t love saving time while doing more.

Your workouts don’t have to include the fanciest, newest, or an extreme amount of exercises. If you focus on complex and compound movements you will be working more muscles in one movement than you could in a few simple movements.

What is a compound movement? An exercise that uses more than one muscle group and also moves more than one joint 

For example: A squat to press works your shoulders, glutes, quads, hamstrings, and core while working with the shoulder, hip, elbow, and knee joints. W0ah that’s a lot of action in one movement!

If you want to dig deeper than that we can look into the different planes of movements to add a whole new level of intensity!

Sagittal plane: divides the body into left and right halves.

  • Movements done in this plane is the squat because it does not break the plane by moving side to side. Another, more simple exercise in this plane is a bicep curl, again because it does not break the center plane and only moves up and down rather than side to side

Frontal plane: divides the body into front and back halves

  • Movements done in this plane are shoulder presses because the work up and down but not forward and back (unlike the bicep curl) therefore they do not break the plane

Transverse plane: divides the body into top and bottom halves

  • Movement done in this plane is a horizontal woodchop because the movement works across the body and up (breaking both the frontal and sagittal planes) but does not work below the waist therefore not breaking the up and down plane.

All talk of planes can be kind of confusing, but don’t worry I have you covered! The following exercises work in multiple joints, multiple planes and with multiple muscle groups – talk about a full body workout!

So how about you take these 6 exercises for a spin. Attach 8-10 reps per exercise and put a time limit on (15,20,30 minutes) and go to work! The goal is to work efficiently, work hard on the exercise you are working on, take minimal breaks between exercises and save your rest periods for in between rounds and see how many rounds you can do! (Otherwise known as ARMAP).

Video exercises (in order)

Burpee pull up

  • Muscles: chest, triceps, core, lats, traps, shoulders, biceps
  • Joints: shoulder, hips, knees, elbow
  • Planes: transverse, sagittal, frontal

Squat to press:

  • Muscles: shoulders, glutes, quads, hamstrings, core
  • Joint: shoulder, elbow, hip, knee
  • Planes: sagittal and frontal

Chest fly to skullcrusher:

  • Muscles: chest, triceps, shoulders
  • Joints: shoulder, elbow
  • Planes: frontal, sagittal

Double bent over row to deadlift

  • Muscles: traps, lats, biceps, shoulders, low back, glutes, quads, hamstrings
  • Joints: shoulder, elbow, hip, knee
  • Planes: sagittal, frontal, transverse (a mixture really)

TRX lunge to chest fly

  • Muscles: chest, tricep, shoulder, core, quads, glutes
  • Joints: shoulder, hip, knee
  • Planes: transverse, sagittal, frontal

GHD sit up

  • Muscles: core, quads
  • Joints, hip, knee
  • Planes: sagittal, transverse

20 Minute Bodyweight HIIT Burn

Crunched on time? No time to make it to the gym? Find a spot in your home, your garage, your backyard and take this for a spin!

Need help dechiphering those exercises?

  • Burpee: Starting in a standing position, bend over placing your hands on the floor, jumping or stepping your feet back into a plank position (core is tight!) and then hop or jump your feet back to your hands to return to a standing position. Additional option: add a push up at the bottom once you hit a plank position
  • 90 degree turn squat jump: Starting in a standing position, begin your squat by pushing your hips back and down keeping the weight heavy in your heels and your knees behind your toes. On the way up from the squat begin to jump by powering through your legs BUT turning 90 degrees to the side. To initiate the turn, drive through the hips to make the 90 degree movement.
  • 3 step side shuffle plank: Think of a basketball drill here. Bend your knees slightly keeping your chest tall and begin to take 3 side step shuffles to one side. Once you do 3, drop your hands down to your feet and hop or step your feet back into a plank position, return to standing position (that is 1 rep). Side shuffle to the other side and repeat
  • Squat plank thruster: Beginning in a full plank position, using the power from your hips drive your feet (jumping or stepping) up to right outside of your hands, landing with your heels in contact with the ground and then lift your chest so you are looking forward (at this position you should feel like you are in a low squat position- remember good form for this!). Hop or walk your feet back and repeat.
  • Crab crunches: Think of elementary school PE here. Starting with your feet and hands in contact with the ground, your body is facing UP not DOWN. Pull your hips up by squeezing through your glutes (you should be in a reverse table top position here). Finding your balance with your feet about 1 foot apart, lift your right hand and left foot off the ground, reaching your right hand to touch the left knee as both limbs crunch towards each other (this is 1 rep). Return to the ground and repeat.

 

Ready, set, go!

21 Day ‘Be The Machine’ Program: Week 3

Here it is week 3 out of 3, day 21 out of 21. I had to get extra creative this week with a big MOVE to a new house happening so you will see that 2 out of the 4 workouts I did were outside… ENJOY!

 

Monday: 

Exercise options:

  • single leg hop – take out the hop and do side to side steps with a calf raise on one foot on each side
  • Jump lunge- step back lunge
  • Balance hop- take out the hop
  • Broad jump to back pedal- run/walk forward to backpedal

Tuesday:

Have fun with this one 🙂

Wednesday:

Exercise options- for the run it is listed in there, basically do half

Thursday:

Friday:

Active rest. For me it was moving a sh*t ton of boxes!

Saturday; 

Active rest.

Sunday:

Orangetheory Fitness

While you’re watching, go subscribe to my YouTube channel 🙂

21 Day ‘Be The Machine’ Programming: Week 2

Hey all! How was week 1 for you? Do you feel like a machine yet?

For those of you who are new- Be The Machine programming is all about YOUR body being the machine. We’re forgetting about strength machines (and cardio machines too if we can help it) and turning your body into a fat burning, muscle building machine with the assistance of free weights and accessory weights.

Let’s see what week 2 has in store for you:

Monday: LEG DAY

Exercise options

  • Instead of a barbell use a dumbbell or kettlebell

Tuesday: ARMS- Dumbbell only workout!

This one could be done at home if you have a pair of 10 or 15 lb dumbbells 🙂

Exercise options:

  • Incline plank with tricep kick- do a knee plank with tricep kickback
  • Mountain climber get up- Don’t do the get up, just do mountain climbers
  • Rolling burpees- do a regular burpee with a squat at the top

Wednesday:

Orangetheory fitness. If no access to Orangetheory, or another class based workout try one of the following options:

Option A:

  • 25-40 minutes of hill runs/walks

Option B: Repeat for 2 rounds

  • 1 min regular (a semi-comfortable working pace, you should be able to do this for 25 minutes)
  • 3 min mid sprint (uncomfortable effort, you should only be able to sustain this for 2-4 minutes if you had to)
  • 1 min regular
  • 2 min mid sprint
  • 1 min regular
  • 1 min mid sprint
  • 1 min regular
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec mid sprint
  • 30 sec full sprint
  • 1 min walking recovery
  • 30 sec full sprint
  • 1 min walking recovery

Option C: Bodyweight cardio tabata

Focus on one exercise at a time and do 8 rounds of 20 seconds of work, 10 seconds of rest

  • Squats
  • Tuck jumps (option= high knees)
  • Plank jacks
  • Push up to mountain climber
  • Jumping jacks

Thursday: PUSH/PULL (CHEST/BACK)

NOTE: begin and end this workout with a 6 min run/walk

Exercise options

  • Instead of a barbell, use a dumbbell or kettlebell
  • Instead of jumping/hopping over the bench, do step ups all on one leg and then switch

Friday: ACTIVE REST

Go for a walk, enjoy the nature 🙂

Saturday: Orangetheory fitness

Refer to Wednesday options for options here- choose a different one!

Sunday: ACTIVE REST

Enjoy the weekend. Play some volleyball, disc golf, go tubing, etc!

Enjoy! And don’t forget to stretch 🙂

-Carly

21 Day ‘Be The Machine’ Programming: Week 1

BE THE MACHINE

Here’s my challenge to you, over the next 3 weeks you (we) will see how strong your body is. Using no machines, no cable systems, and limited cardio equipment we will take your body out of it’s comfort zone.

Why use machines when you can be one?

This program will focus on using your bodyweight, barbells, free weights, and accessory equipment such as BOSU, medicine, stability balls, TRX straps, bands, etc. Cardio machines such as the treadmill and bikes will be used as options for those who can’t make it outside to run/walk or can’t physically do so.

So let’s see what is in store:

Sunday:

*OPTIONAL FINISHER: 10 minute run/walk for distance*

Exercise Options:

  • For the cardio warm up: if you have access to run or walk outside do that- it’s summer time! Otherwise use a machine if you must, but there is always the option of bodyweight cardio (jumping jacks, high knees, butt kickers, etc.)
  • If you don’t have a bar like the one I used (see video) for the bar rows and over the bar burpees. Just use dumbbells for the row and do regular burpees
  • For the inverted rows: you can set that up using a smith machine or a squat rack, just have the bar low enough that you could sit under it

Monday:

Exercise Options:

  • If you don’t have kettlebells, all of the exercises can be done using dumbbells
  • For the walking lunges- if you can’t ‘walk’ because of knee or balance issues do 10 step forward lunges then 10 setp back lunges
  • Broad jump option: squat to long steps or squat to heel touch (bring your foot up towards your hand as you stand, and tap it with your hand)

Tuesday:

I did Orangetheory this day 😉 If you don’t have access to one do the following running/walking intervals:

Option A: 10 rounds – can be done inside or outside

  • 1 minute fast (heavy breathing)
  • 30 seconds slow (your slow speed should NOT be snail slow, make it a speed you could do for about 25 minutes)

Option B: 

  • Find a hilly neighborhood and run/walk for 25-35 minutes

Option C: 

  • Find a local football field and run/walk to bleachers for 15-25 minutes

Wednesday:

*OPTIONAL FINISHER: 10 minute run/walk for distance* (beat your Monday distance if possible)

Exercise Options:

  • If no TRX: do LIGHT dumbbell chest press and tricep extension
  • Jump squats- take the jump out 🙂
  • If no ball for ball slams: find a medicine ball or weight and hold it at your chest and do a squat and then press the weight up while you are standing in the squat (will resemble a thruster)

Thursday:

Rest day, you deserve it 😉

Friday:

*OPTIONAL FINISHER: 5 rounds of jumprope until failure*

Exercise Options:

  • Progressive deadlift means to keep the same reps but add more weight each set
  • Jumping pull ups: TRY NOT to use an assisted machine. Instead set a smith machine or squat rack bar to a height that if you sit directly under it, the bar comes to your wrist when your arms are extended straight up. From the seated position, using your feet to help, do a pull up
  • If no TRX- do reverse grip dumbbell row and EITHER ab machine roll out OR plank jacks
  • Side step tuck jump option- side step to 1 high knees each
  • I didn’t get a video of rolling get ups (sorry) try this link – https://www.youtube.com/watch?v=Nwd3KRq8Es0

Saturday:

You set a time goal and AMRAP it!

Sunday:

Active rest 🙂 Go for walk, play a sport, find an outdoor activity, do some stretching. Whatever floats your boat!

Weeks To The Beach: Week 4

Sunday: Back + Biceps 

I somehow managed not to get footage of this day, sorry guys!

Warm up:

  • Jumping jacks 3X30,25,20
  • Assisted pull ups 3X10
  • KB deadlift 3X10

Set 1:

  • Deadlift 6X6,5,4,3,2,1
  • Plate curl 5X12

Set 2:

  • Power cleans 5X5

Set 3:

  • Lat pull down 4X10
  • DB curl 4X10

Set 4:

  • DB iso squat hold with rows 3X10 (last set= drop set)
  • DB reverse grip V-curl 3X10

*notes: iso squat hold with rows= hold a half squat at about a 45 degree knee bend + a 45 degree bend forward at the hips, hold that and then do the rows with a dumbbell in each hand*

Monday: Active Rest

Take the doggies for a walk 😉

Tuesday: Legs+ Glutes

Set 1:

  • Back squat 4X5
  • Full plate front raise 4X8

Set 2

  • Stiff leg deadlift 4X5
  • DB lateral raise 4X10

Set 3: HIIT

  • KB goblet squat 3X8
  • Weighted leg abduction 3X10 each
  • KB upright row 3X10
  • KB push press 3X10

Set 4:

  • Cable lateral raise 3X10
  • Cable front raise 3X10
  • Squat jumps 3X12

Set 5: HIIT finisher

  • KB sumo squat to shoulder press 3X10
  • KB weighted split squat 3X10 each
  • KB weighted glute bride 3X10 + 10 pulses

Wednesday: Chest + Tris+ Core

Set 1:

  • Bench press 4X6,6,7,7
  • Plate side bend 4X10

Set 2:

  • Cable fly 3X15,12,9
  • Hanging knee ups 3X12,10,8
  • Tricep dips 3X12

Set3:

  • BOSU DB press 4X8
  • BOSU mountain climber switch 4X 30,20,30,20

Set 4: TRX finisher X 12,10,8,6,4,2

  • TRX chest press
  • TRX tricep extension
  • TRX rollout
  • Rest intervals: 25 seconds in between rounds 1+2, then 20, 15, 10, 5 seconds

Treadmill 5 min cool down

*Notes: 2 options videod for the hanging knee ups

Thursday: ORANGETHEORY FITNESS 🙂

If no access, do some sprints maybe outside 🙂

Friday: Quick HIIT before the BEACH

SET 1 & Only 1 🙂 Reps of 12,10,8,6,4

  • DB shoulder press
  • Squat box jump to step down
  • Pull ups
  • Speed skaters
  • DB bicep curl
  • Burpees
  • DB squat with triceps skiier
  • High knees

 

Weeks to the Beach: Week 3

Monday: Memorial Day

Option A (I actually did this on Sunday)

This workout video was posted to my instagram but to have it in writing it looks like:

AMRAP (As Many Rounds As Possible) – set your own time limite:

  • 12 heisman each
  • 12 DB deadlift
  • 10 pull ups
  • 10 plank combo
  • 8 DB snatches each
  • 8 stability ball tuck to pike

Not sure what each exercise is? Go to commit_fit_carly on Instagram and find the post from Memorial Day!

 

Option B: Legs + Glutes

5 minute warm up

Set 1

  • Back squat 5X12,10,8,6,4

Set 2

  • Weighted reverse lunge to curtsy lunge 4X5 each leg
  • Weighted calf raise 4X20
  • Incline glute bridge 4X10 each

Set 3

  • Sumo goblet squat to abduction (in the video) 4X10 total
  • KB stiff leg deadlift 4X10

Cardio break (2-3 min or .25 mile)

Set 4

  • Reverse hack squat 4X6
  • Full burpees 4X6

Cardio break (2-3 min or .25 mile)

Set 5: 3 round burnout to finish

  • Birddog X10 each
  • Donkey kick X12 each
  • Hydrant X12 each
  • Weighted glute bridges X15

*Option for back squat: heavy weight dumbbell squats

*Option for reverse hack squat: Heavy weighted dumbbell BOUNCE squat

Tuesday: CARDIO

For me? 5 mile run

Not for you? Try treadmill intervals (refer back to week 1)

Wednesday: Back + Shoulders

Warm up:

  • Lat pull down 3X10
  • Cable lateral raise (LIGHT) 3X8

Set 1

  • Barbell row 4X12,10,8,8
  • Plate bent arm lateral raise (in the video) 4X10

Set 2

  • DB upright row to curl to shoulder press 4X8

Set 3

  • Mid row machine (in video) 4X12,10,8,8
  • Plate front raise 4X10,8,10,12

Set 4

  • Heavy lat pull down 4X6
  • DB lateral raise 4X10

Set 5

  • DB double row 3X8 + One more set at a drop set
  • Shoulder push ups 4X10

Plank finishers! **3 rounds of max hold in seconds**

Notes: bent arm lateral raise needs to be fast up & slow down

Shoulder push ups are also on the Instagram!

This day is a little bit off of what I’ve been trying to do for this programming. More sets and exercises than most days, but it works

Thursday: Orangetheory Fitness

But for real, look at adding this into your routine!

*If no access to Orangetheory, do a 40 minute HIIT*

Friday: Chest + Arms

Warm up 5 minutes

Set 1

  • Bench press 4 X 5,5,4,4 <— Make these HEAVY!
  • DB bicep runner 4X20 (in video)

Set 2: 3 RFT (Rounds For Time) – In video

  • 5 push ups
  • 5 plate sit up press
  • 6 plank tircep kickback each
  • 6 plate russian twist each
  • 7 plank lateral raise each
  • 7 plank glute bridge
  • 8 plank row each
  • 8 plank toe taps

Set 3:

  • DB seasaw chest press 4X8 each arm
  • DB hammer curl 4X8
  • DB overhead tricep extension 4 X8

Burnout finisher- NO REST during transition

  • Chest press X20,15,10
  • Skull crusher X10,8,6

*Use a bar (if no bar use DB’s and perform 20 chest press then 10 skull crushers, back to 15 chest press and 8 skull crusher, then 10 chest press, 6 skull crusher. As little to NO rest as possible)

Cool down 4-5 min

Saturday: Quick HIIT

1 mile warm up

AMRAP 20 minutes: The Magic 8

  • 8 squat curl press
  • 8 tuck jumps
  • 8 full burpees (we all love I know!)
  • 8 crab crunch cross
  • 8 reverse lunge to power up
  • 8 upright row
  • 8 chest press with glute bridge
  • 8 static v-sit hold with front press

*Whole workout is videod*

Weeks to the Beach: Week 2

Another week into my new programming and I’m feeling good! I like the change of pace I’m seeing, results to show!

Monday: Legs + Shoulders

Set 1: Goal- try to go a little bit heavier each set if possible, but keep the same rep count

  • Front squat (barbell) 5X8
  • Plate shoulder press 5X8

Set 2:

  • Bar thrusters (squat to press) 5X8
  • Double KB swing 5X10

Set 3:

  • Single leg deadlift combo 4X8 each
  • Plank with leg lift 4X12 each

1 mile run

Set 4: 3 RFT (rounds for time)

  • 10 box jumps
  • 15 glute bridge
  • 20 sumo squats

Tuesday:  Cardio

  • 30-40 minutes of your choice (mile runs, cardio machines, HIIT)

Wednesday: Back + triceps

Set 1:

  • Sumo deadlift 5X5
  • Burpee pull ups 5X5

Set 2:

  • Single arm bent over row 4X8
  • Lunge to tricep fly 4X8 each

Set 3:

  • KB DLHP (kettlebell deadlift high pull) 3X12,10,8
  • Plank drag to tricep kickback 3X8,10,12

1 mile run

Set 4:

  • TRX pull up 3X10
  • Battling rope 3X40-50 hits

Burnout finisher: Assisted pull up + assisted dip to failure

*Notes: if you don’t have a TRX, do a row instead of pull ups (cable row, DB row, barbell row)

Thursday: Cardio

  • Orangetheory fitness 😉

Saturday: Chest + biceps

.5 mile

Set 1:

  • DB chest press 5X10,8,6,6,6
  • Bar curl 5X12
  • Decline mountain climber 5X12 each

.5 mile

Set 2:

  • DB incline fly 4X14,12,10,8
  • DB cross body curl 4X14,12,10,8
  • Plank jack 4X20

.5 mile

Set 3:

  • BOSU DB chest press 3X8
  • BOSU balance curl 3X10
  • BOSU ab tuck 3X15

.5 mile 

*Notes: try to increase your half mile time each time. If you don’t have a BOSU ball, all exercises can be done on a bench/ floor.

As always, if you have questions or need modifications ASK- there are ALWAYS modifications to be done that can still give you a great workout!

Core Burn Time Pyramid

Ready to sculpt and Burn the core?

Pick 3-5 of the exercises below and do in the following time scheme:

  1. 15 seconds per exercise
  2. 30 seconds per exercise
  3. 45 seconds per exercise
  4. 30 seconds per exercise
  5. 15 seconds per exercise

Minimal rest and be mindful of quick transitions!

The Exercises:

A) palms to elbow plank: start in a full plank with your feet wider than normal plank stance and your shoulders directly over top of your wrists. Keeping core stabilization think of replacing your hand with your elbow (ie. you should be moving directly up and down and arm should press you up from the elbow plank, and not be at an angle). The goal is to keep your hips as parallel to the floor as possible throughout the entire exercise

B) ab tuck: engaging your core, be sure to keep the range of motion slow and controlled and to pull with your abs and not through your hips. Straighten the legs for extra difficulty

C) sit up with press: engaging your core, similar to the ab tuck, initiate the motion with your core and not your legs or arms. At the top of the motion, extend the ball overhead, still keeping your core tight and posture tall.

D) stabilizer rotation: this is not a Russian twist for 2 reasons. One- it is much more slow and controlled and Two- you are adding the reach at the top to keep your stabilizer core muscles engaged. Do not try to over rotate on each side.

E) mountain climber: beginning in a full plank with your shoulders directly over your wrists. Keep your naval tucked into your spine as you tuck one knee at a time into your chest

 

With core work, I want you to begin to think about building a strong core to stabilize your entire body better! Doing abs upon abs will not get you visible abs. Thats where proper nutrition comes in. Sorry, but true 🙂

Now lets burn and sculpt those stabilizer core muscles!

So You’re Curious About Nutrient Timing and Working Out

Recently, on Instagram I’ve had some feedback about what works for me. What works for me nutritionally, in the gym, nutrient timing, supplements, etc. Well here is an example of a ‘regular’ day for me and some of the supplements I take.

Keep in mind: what works for me is specific to ME only. This is for you to get ideas from, but know that what works you could be 100% opposite. Bodies are weird like that.

My Staples: there are a few things that I just can’t and won’t go a day without. I know that not only do they do my body good, but they have benefits for other things.

Oatmeal. I was on and off with this for awhile, but now I am it is ON and here to stay! When I finally realized the difference in my non-oatmeal to my oatmeal days, I couldn’t believe I didn’t realize it sooner.

  • Why I like it: When I have this for breakfast I notice that it keeps me full a lot longer into my day. Instead of getting hungry 2-3 hours after breakfast, I can last 4-4.5 hours. It makes a big difference on the days when I have to wait 4+ hours to eat my second meal because I’m so busy. Not only that but it is a great complex carb, my body appreciates it.
  • How I eat it: One of 2 ways usually. 1) Overnight oats with 1/2C oatmeal + 1/2C Dannon Oikos Triple Zero Vanilla yogurt + 1/2 scoop Quest salted carmel protein + 1 TBS peanut butter + almond milk (to desired consistency). Or option 2) 1/2C oatmeal +1/2 -1 scoop quest protein any kind + 1-1 1/2 C water + peanut butter/choc chips/ sprinkles to taste 🙂

For more on complex carbs, check out this article: http://www.onegreenplanet.org/vegan-food/benefits-of-complex-carbs-and-the-best-ones-to-eat/

Peanut Butter. I. Can’t. Go. A. Day. Without. There are plenty of “healthy” or “healthier” peanut butter options out there. What’s usually in my cupboard is Jiff Natural Peanut Butter, Better N’ Peanut Butter any flavor, or the Peanut Butter Co. Cinnamon Raisin Peanut Butter

  • Why I like it: Because it’s peanut butter, duh
  • How I eat it: With everything.

Apples. 

  • Why I like them: An apple away, keeps the doctor away. But no really, I eat one a day for all dat Vitamin C, and they’re delish
  • How I eat them: Uh, as is. Or with PB 🙂

Greek Yogurt. Dannon Oikos triple zero vanilla to be exact. Still delicious with a LOT less sugar.

  • Why I like it: A great source of protein, no fat, low carb (this kind specifically)
  • How I eat it: in overnight oats, with granola, mixed with PB and honey, with fruit.
  • Extra tip: Use plain greek yogurt as a substitute for so much – sour cream, heavy cream or cream cheese in baking, etc.

These foods are in my grocery cart every single time, even when I’m not getting a full load because I go through these that quickly. Below are other staples:

  • Chicken
  • Couscous/ quinoa
  • Broccoli
  • Sweet potatoes
  • Ground turkey
  • Deli turkey
  • Almonds
  • Quest bars/ protein bars
  • Almond milk
  • Cottage cheese
  • Misc fruits and veggies

So eating all of these foods may seem fine and dandy, and then some people try it and say “Uh… What? I’ve been eating healthy, heck I’ve been eating Kale and other superfoods and I am seeing no change!” Sometimes it comes down to nutrient and meal timing.

And let me note this here. Just because you are trying to eat healthier or begin a diet does not mean you have to eat less. Don’t do it. Majority of Americans either overeat (the obvious) or undereat because they don’t know what their bodies need.

Nutrient Timing: Yep. It’s a thing. Spreading your meals out into more smaller meals throughout the day at a pretty consistent basis, that works. That is the easy party of nutrient timing. What I found to be hard, and it has taken me quite a few years experimenting to figure this out is nutrient timing. What to eat before and after a workout, what’s best for breakfast, for a bedtime snack, etc. Here is what my nutrient timing looks like

  • Carb loading first half of the day. I’ve found that my body works best when I have majority of my carbs (60% or more) in the first “half” of my day. Usually that means before about 3PM. Within that time I have oatmeal for breakfast, an occasional sandwich or PB toast, yogurt + granola, apples and other fruits, and sweet potatoes or something of the sort for lunch. When it comes to dinner, I don’t omit carbs though, because I hate the notion of “oh no carbs are bad for me”. No I just have less carbs in the second half of my day. Dinner? Usually sees couscous or quinoa or a taco salad. Pre bedtime snack? Cottage cheese, protein pudding, or halo top.

So I know when my body appreciates carbs. Why do I think this is? Well I usually have 1-2 workouts done before 5PM. Also, I’m usually up pretty darn early. My body not only appreciates the carbs early, it demands carbs. Will this work for you? Maybe. Maybe if you workout in the morning and are on your feet the rest of the day. Maybe your body just likes carbs early in the day so it has time to work them through your body and store them properly. Or maybe you need a more even keel of carbs throughout the day. Maybe you only workout in the afternoon or maybe you wake up later in the day. You figure it out, you do you booboo.

Thats a breakfast full of carbs. Gimme that energy for leg day.

  • Carbs + protein + little fat before a workout and protein + carbs after a workout. My pre-workout choices? Apples, rice cakes, bananas. Or if it is 1 hour or more prior greek yogurt parfait or PB toast. Post workout? honestly, it usually falls perfectly with one of my meals. But if not, and this rarely happens, I’ll have a protein shake to tide me over.

Not only does nutrient timing your workouts help you get through the workout – with proper energy, without feeling sick, etc. It also 100% affects how your body recovers and also plays into your weight loss, strength building, etc. goals. But that’s another topic for another time.

  • Meal timing: 1 meal every 3-4 hours. It works. I eat 6 meals a day and on my really early days I eat 7 meals. I’m not eating 500+ calories each time. No, my biggest caloric meal is actually usually lunch. Breakfast (300-400 cals) Breakfast no 2 aka meal 2 (200-300 cals) Lunch (450-550 cals) Meal 4 (200-300 cals) dinner (400-500 cals) bed time snack (100-200 cals)

Why does meal timing work? It allows your body to constantly have something to work through. As soon as you finish digesting one meal you are about ready to put another one in. It doesn’t give the body time to be confused or to think that it is not getting a meal for awhile, putting itself into starvation mode.

Let’s tie this into exercise

Now of course, contrary to popular belief, everything done in the kitchen will outweigh your efforts in the gym. You just can’t out exercise a bad diet. So, knowing that my diet is on cue, here is what I currently have found to be working for me. NOTE:  I change up my exercise routine about every 3-4 months.

Strength training: Don’t be afraid of muscles. I’m not. Sure one of my main goals is to always be getting stronger and to have visible muscle definition, that might not be your goal, but strength training is important to have in EVERY program. If you don’t want the “bulky” look go for lighter weight and higher reps. But keep the strength training because it helps your body be strong to fight against falls, poor posture, injuries, etc.

  • Current program: 3-4X per week of legit strength training. Where most of my sets are only 4-8 reps each set. Some sets get into the endurance range of 12-15, but the overall goal is strength. My heart rate is not as high here, which is why I pair it with an occasional 2-a-day with running (see more later).

 

HIIT, or something of the sort: I recognize that one of the best ways to burn fat is to work in intervals. High heart rate to low. So I do HIIT. Plus some days I just need to sweat, so here’s a good way to do it.

  • Current program: 2-3X per week of HIIT. This could include tabatas, interval training, workouts under 30 minutes. The goal is to monitor the ups and downs of the heart rate. More recently, I’m working out at #orangetheoryfitness more for this HIIT (if you haven’t tried OTF- do it!). I mean the whole premise of OTF is the “afterburn” which comes from that intervalling of the heart rate

 

 

Running: yes, I’m a runner. Especially right now as I know that a half marathon and hopefully a tough mudder will happen this year. As long as you are smart about running, it can be beneficial to any program – I mean #cardio, duh. The more running I put in my regimen, the leaner I feel. But I will NOT run myself into the ground with miles and miles just to attempt to be leaner. That is where strength training also comes into play.

  • Current program: 2-4X per week of running (noting that some of these days my running comes in my HIIT when I do Orangetheory). Usually my run days are my 2-a-days, most commonly paired with lifting.

 

Daily example:

  • Monday: AM lift- legs, PM (afternoon) run
  • Tuesday: AM lift- shoulders + run at the end of workout
  • Wednesday: HIIT at orangetheory (including core)
  • Thursday: PM lift – chest/ tris /core
  • Friday: AM lift- back/bis + PM run
  • Saturday or Sunday: Lift- deadlift/ accessory work/ core + run
  • Saturday or Sunday: rest day

Lastly, supplementation

I’m not going to pretend to be an expert here. I will just note what I use and why I like it and keep it short and sweet

Protein

  • Quest nutritin protein powder (to be mixed with anything you can set your mind to- protein pancakes with quest are BOMB) plus quest bars

Pre workout

  • NLA for her Ignite: I’ve tried a lot of pre-workouts and I just like this. No tingling, no crashing plus workout energy, focus, and sweat

BCAA

  • Currently NLA for her aminos, but changing to ideal lean. The NLA BCAA’s did make me tingle. Any other recommendations for BCAA’s?

Probiotic

  • Easy living nutra. If you don’t currently use a probiotic I highly suggest you try. It really helps with a “happy gut”, and in my personal experience, eliminates unnecessary bloating.

Misc

  • Joint health – Vasayo microlife ‘renew’ gel. Works wonders. Curious about it? Ask
  • Multivitamin- Vasayo microlife essential. Proven to be absorbed by the body ALOT more than regular multis and not just peed out

Questions? Please ask!