Going heavy

LOVE LOVE LOVE the new workouts!!!!

Today was shoulders, biceps and triceps and I was feeling the pain by the end.

Almost every exercise was switched up so that I did one set of 12 then one sure heavy set of between 3-8 reps depending on what I was working... and it felt awesome to grab soemthing super heavy and really tear things up! :)

Here.is a couple examples:

Triceps push down on the cable machine.. on a typical day I would do this super set with a bicep.. maybe dumbbell curls with the tri being 25lbs, and the bi being 15lbs. I would do 3 sets with of 12-15reps.

This new workout I did not superset...

Triceps push down was 12 reps at 30 rest 1min then push down for 8reps at 45lbs. Rest repeat,  rest, repeat.

Then change exercises to bicep..
12reps of 15lbs rest then 6 reps of 25 . 
I have never curled 25!!! Felt awesome and my body is going to respond with some gains in size and strength and I cant wait!.

Today is leg day which will be interesting and I will modify as I am still not able to add weight to most exercises.. so a super heavy set is obviously out... but I'm definitely keeping the heavy sets in for any body part I am able!!!

Woop woop

(Yeah.. this kinda thing gets me excited :)

♥
Embrace change and challenges!!!
Kara

Date with Jake

Great workout today! Started off with my Jake.. love that thing! 15min with intervals  and then switched Maddy for another 15 on the bike... (I dont like sharing him, but I will always share with my Derby wife Merciless Maddy ;) )

It got us sweating so we hit back and chest.. pull ups, pull downs, flys, seated row, bent over rows, bench press, and Divebomb pushups...

Divebombs are insane and hit your shoulders and core as well.. see pictures below! Its live diving down under a fence and then he a up and reverse. . down and back up is one rep..

It has been working out that Maddy and I do chest and back on tuesdays.. but we always change up the exercises to keep ot interesting,  keep our bodies guessing,  and also becasue she has a stronger chest and I have a stronger back... so we push eachother with our weights and reps.

A good (& buff!) friend gave me some workouts to try so we will jump into those tomorrow and I will let you know how we make out.  Thanks Jeff! Looking forward to switching things up again.

Protein Powder Myths

Protein powder is one of my favorite foods  as a shake and certainly past a shake too. I will go deeper into protein recipes as I blog but we need to start with finding the right kind..and also a little chit chat on some.protein myths.

First → protein powder is in fact "Real Food" and certainly part of a clean eating diet. I am not telling you to consume only protein as your body does need vitamins, nutrients, minerals, carbs and fats from a  large variety of sources.  Protein powders are derived from food. Hemp protein is made from the production of hemp seed oil for example; it is simply made more convenient by turning it into a powder form. Look for naturally sourced proteins when shopping.

Second → they are all full of artificial ingredients.. this is like saying all popcorn is bad for you based on the overly salted, too much melted margarine type from the theater.  Are some proteins chalk full artifical flavours,  refine sugars, aspartame and fillers? You bet.. it is up to you to ask, read labels and research; and by all means.. just becasue an athlete is sponsoring a certain product line does not make this null and void.. nor does it mean they actually use the products..all it does mean is that they were paid a karge amount of cashola, get the product for free and wear the shirt. RESEARCH.

Third→ Protein Powder is for men only who want to bulk up.  Wow.. and here I thought we were past that... but ok.. so.. regardless of what is between your legs, if you have muscles..regardless what size they are, they need amino acids to repair and build. Amino acids are only found in protein and that is why you always see the word "essential" in front of it. Your body does not make these and you need to consume protein for your body to use them. We are talking biceps, glutes, abs as well as muscles such as your heart.. all need essential amino acids to work properly. Protein will not make your muscles bulk up. That is based on a combination of exercise program, sleep and a specifically designed diet.

Fourth → The protein is destroyed when heated. This is all over the internet and people love to throw around the word "denatured" .. so.. really lets look at this. Does the protein structure change when  it is cooked? Sure. Just like eating a raw egg rather then scrambling it. Does the quantity of protein or the nutritional value change? NOPE. Does your body absorb the same amount of amino acids? YEP.

Now that the myths are out of the way.. the next post we can talk Types! W oohoo!

Clean choices my friends!
♥ Kara

Just becasue you're wearing earphones, doesnt make your farts silent

Wow.. gym etiquette to me is typically common sense stuff and though it definitely deserves its own post. . and will get one.. I just want touch on one in particular. .. bodily gases.

Here's the thing.. when doing squats and one accidentally squeezes one out.. we can all look the other way and pretend nothing happened. .I mean that is a genuine mistake and with all that pushing~ its bound to happen to every gym rat at some point.

Im talking about constant repetitive gas.. like the "you need to go take a crap right now" kind of gas.. sure, you are eating more protein and clean carbs then normal, butt (ha!) Just go shit already and save the rest of us from smelling it through every rep.

Common sense.

Did you also know that just becasue you are wearing earphones and the music is cranked, and you can't hear yourself singing..and by default cant hear the machine gun coming out of your butt? We still can.

Here is a funny story from a few days ago.  .. ... well sort of funny, and made me puke in my mouth a little too. Post workout I love to really sweat in the sauna.. I said "bonjour" to the two ladies that were waiting to swim and proceeded into the lovely heat.  While relaxing, these ladies began a farting war.... and nope, they were not little lady squeakers. . these were full on Farts with a capital F! Proceeded by giggling and chatting which I was happy to not be able to translate.. i stayed in the sauna until I was absolutely dripping becasue I didnt think I could look them in the eye without a disgusted look on my face.. So.. all the power to them.. im sure I will see them again and im sure they wont care one bit.. possibly even do it again. . Who knows. I held my breath when l headed to the showers, got dressed back in the sauna, and held it again while leaving.. me and my weak stomach would have hurled for sure if the smell was anything like the sound :/ .

Funny story.

In kindness and consideration to others,
Kara

The humble potatoe

Why do potatoes get such a bad wrap?

I don't get it.

It may be true that potatoes contain a lot less nutrients then what they used to.. but this is due to commercial farming, and genetic modifications to make them whiter, bigger (or smaller!) , with thinner skins and quick maturing rates.. but guess what.. they are still an EXCELLENT source of many thibgs and should not be overlooked in a clean eating diet.

No cholesterol, low calorie and low in fats.

Excellent source of vitamin C (healthy bones, teeth,  gums, hair, and skin)

Vitamin B6 & B1- healthy nervous system and increased energy

Iron, zinc and copper for healthy blood, bones and teeth

Potassium for blood pressure

Folic acid requirement for making new cells and blood health. . Hugely important for pregnant mothers

Rich in fiber.. keeps you regular and feeling full

Clean carbohydrate that gives your body and brain energy

These are incredible health benefits,  add in some sweet potatoes or purple ones and you can add to that list now..  dont ignore taters! !!

Now.. you know im not talking french fries, tater tots, or mashed with huge quantity of butter and cream... they can taste delish "friend" with a touch of olive oil in the oven, baked with some unsweetened greek yogurt (I fool my family with this all the time!!), or mash them up but easy on the additions :D.

We grow potatoes in out small side garden and besides being incredibly fun for the kiddos to dig up, they are super easy (plan and leave them till fall), they taste SO much better then store bought and they last a long time in cool temperatures.   When we run out I also like to buy locally grown ones from Craig Haven farms (we also get our eggs and.some veges there too along with pumpkins and hay rides :) ) .. the beautiful pink potatoes below are from them. Try to buy locally.. it is typically cheaper and much better for you!!! Or even.. grow your own :) .

Way to go Potatoe.

Xo
Eat clean, train dirty :)
Kara