Tag: cardio

What it means to be “Skinny-Fat”

What It Means to be Skinny-Fat

If you follow fitness accounts on Instagram, chances are you’ve heard the term “Skinny-fat”.

This is a term that I had no IDEA what it meant when I first heard it, but now that I have an understanding of it, I couldn’t relate to it more.

I have never been technically overweight in my life. I don’t come from an overweight family, I have always been participating in sports, however I have indulged in an unhealthy relationship with food.

I have spent a lot of my life drinking soda, eating icecream, drinking alcohol. Still, I never saw myself reach overweight. I have, however, been “skinny-fat”.

Skinny-fat refers to being out of shape. Usually it refers to someone with a small body frame. They may lack muscle tone and have a muffin top, or cellulite, or bit of a tummy. Usually their limbs are on the skinny side but nothing looks firm or toned.

Here are two examples of me when I am skinny-fat. I feel horrible in my own skin here. I am killing myself with cardio on a daily basis. I am drinking alcohol, eating large meals very spread apart with little to no nutritional value.

Then there is me when I’m at my most ideal, yet unrealistic to maintain, stage weight. This is the result of weight training, extremely clean eating, and manipulating my water.

So what does it look like when I eat relatively clean, drink plenty of water, lift weights, and do no cardio?

This is balance. This is a cheat meal every 3 days. No cardio.

So you choose. Weights or cardio?

Benefits of Drinking Lemon Water

During competition prep, I drink 15 water bottles a day with lemon juice!

Never at any other time in my life did I have such clear, glowing skin. I swore my creases in my face were less visible, I had more energy, and felt cleansed.

Drinking lemon water has endless benefits:

clear skin, boosted immune system, natural energy, detoxes unwanted waste, cures throat infections, helps relieve respiratory problems, promotes weight loss, reduces fever

Being hydrated and drinking water in general is one of the best things you can do for your body. One tip for drinking more water: write down a schedule. One bottle with breakfast. One bottle before shower. One bottle before, after, and during workout. One bottle with each meal. One bottle before bed. One bottle every time you leave the house. These are just a few examples to make yourself more aware of when your drinking water!

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Best Advice I can give

Last spring, I set out with the biggest goal of my life. It sounds kind of cheesy but my biggest life goal or dream was to compete in a fitness competition. I could not imagine my body ever looking like that, and I was so passionate about fitness. After achieving this goal, I set bigger goals. 1. Compete in and WIN a bikini competition. 2. Become a certified personal trainer. 3. GO PRO!

I don’t know if I will ever reach my biggest goals, however it is extremely empowering to achieve a goal you set.

The one piece of advice I would offer to anyone in any position of their life is to believe in yourself. YES I KNOW. Cheesy. But it is so incredibly true. Trust the process of hard work. Set a goal and believe that you will reach it. The mind is a powerful tool. I cannot give any better advice than this.

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Why to Do Cardio and What are the Best Forms of Cardio

While I focus a lot of my blog posts on the benefits of strength training, cardio workouts definitely have their place in any healthy and fit person’s life.

Cardiovascular exercise is not only proven to improve your mood by releasing endorphins, it also reduces your appetite, strengthens your heart, lowers your blood pressure, and promotes weight loss.

So what kind of cardio do I recommend and how much should you do?

Well, how much you should do varies depending on your goal. If you are trying to build muscle mass you should not do hours of cardio on end.

I usually recommend 30-75 minutes of vigorous cardio to an athletic person.

What is vigorous cardio?

Stair-master, running FAST, playing basketball ball intensely, swimming laps, HIIT workouts (see previous post), boxing, or cycle classes.

For moderate cardio you can do around two hours.

What do I consider moderate?

walking, jogging, elliptical, stationary bike, etc.

The important thing is to sweat and move! Always consult a doctor before beginning a new cardio routine.

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My (Current) Workout Schedule

Monday- Biceps & Triceps end with 30 min cardio (stair master)

Tuesday- LEGS no cardio

Wednesday- Back and Core end with 30 min cardio (stair master)

Thursday- Shoulders and Deadlifts end with 30 min cardio

Friday- Cardio and Core

Saturday- LEGS no cardio

Sunday- rest

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My Favorite Nutritional Smoothies

Cake Batter Blue Berry Oatmeal Shake- Very filling and delicious. A Perfect breakfast option for leg day. Recipe: 1 scoop of Cellucor Cake Batter Whey Protein, a handful of blueberries, 1/3 cup oatmeal, almond milk & ice.

Strawberry Banana Shake- Recipe- Banana, Almond milk, and strawberries with ice.

Paige Hathaway Inspired Veggie Smoothie- Recipe- Celery, Kale, Cucumber, Ginger, Lemon, (Apple) optional.

Berry Spinach Smoothie- Black berries, Blueberries, Strawberries, Spinach, Water, & Ice.

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Healthy Pancake Alternatives

One of my favorite off-season treats are pancakes. However, classic pancake batter is not good for you. Here are a few healthier alternative pancakes I have discovered for a great pre-workout breakfast in the off-season!

One of my favorite pancakes (pictured above) are my oat pancakes. Recipe: 1/3 cup of oats, 1 banana, 2 eggs, 2 egg whites, splash of almond milk. Cooked like regular pancakes in your choice of coconut oil, butter flavored PAM, or smart balance buttery spread.

Another great option are my banana protein pancakes. Recipe: 1 scoop of whey protein (I used unflavored why isolate protein powder by Isopure), 3 eggs, half a banana (microwaved and mashed), a splash of vanilla extract, some ground cinnamon, unsweetened almond milk, and a little bit of honey!

Cake Batter Protein Pancakes- Recipe- 1 scoop Cellucor Cake Batter Whey Protein, 2 eggs, Splash vanilla extract, 1/4 cup oatmeal (cooked).

Plain Protein Pancakes- 1 scoop of oat flour, a scoop of unflavored whey isolate protein powder, mixed together with egg whites, vanilla extract, and cinnamon.

Fluffy Protein Pancakes- One scoop of cottage cheese, oat flour, egg whites, cinnamon, vanilla extract, and whey protein.

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Clean Eating Shopping List

In this post I am going to talk about what you will find in my shopping cart during contest prep and off-season clean eating. Here is the difference:

During Contest Prep you will ONLY find:

-Chicken breast cutlets

-Flounder cutlets

-Bundles of Asparagus

-Sweet Potatoes

-Oatmeal

-Egg whites

-Whole Eggs

-Mrs. Dash Salt Free Seasoning

-Mustard

-Almonds

“Off-Season Clean Eating” you will find:

-Kashi “Go-Lean” Crunch Cereal

-Unsweetened Almond Milk

-Eggs

-Lean Ground Turkey

-Strawberries

-Bananas

-Blueberries

-Greek Yogurt (plain)

-Almond Butter

-Avocados

-Lettuce

-Tomatoes

-Tuna

-Chicken Breast Cutlets

-SO Delicious Coconut Milk Lactose Free Icecream

– Kashi Oatmeal Raisin Flax Cookies

-Rice Cakes

-Edamame

-Celery and Carrots

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Leg Day Workout Routine

https://www.youtube.com/watch?v=RKJ-xm08eiI

This is an example of a “leg day” workout routine.

Hip Adductor Machine 15 reps/3 sets

Hamstring Curls 15 reps/3 sets

Leg Extensions 20 reps/4 sets

Hip Abductor Machine 15 reps/3 sets

Leg Press Machine 20 reps/3 sets

Alien Squats 15 reps/3 sets

Step Ups 3 sets/ 20 reps each leg

Walking Lunges (I usually just walk the longest length available in my gym)

Donkey Kicks (3 sets 50 reps each leg)

Air Squats (100 reps)

Glute Machine (3 sets/ 15 reps)

Glute Kickbacks (3 sets/ 15 reps)

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Healthy Whole Grain Pesto Pasta

https://www.youtube.com/watch?v=dN-wtjQeNVA&feature=youtu.be

Pesto Shrimp or Chicken Pasta

1 lb of Shrimp or 3 Thin Sliced Chicken Breasts
1 diced yellow onion
1 diced zucchini
2 diced tomatoes
1/4 cup of pesto
1/2 box of pasta (preferably whole grain)
3 cups of chopped spinach
2 tablespoons of coconut oil
4 cloves of minced garlic
salt, pepper, & Italian herbs

Boil water and cook pasta al dente.

If Shrimp: peel, rinse, and flavor with lemon, salt, & pepper and sauté for 3 minutes.

If Chicken: Spray Pan with cooking spray and bake until thoroughly cook and season to preference and slice in thin slices.

Sautee herb, garlic, zucchini, and onion in coconut oil in a large pan.

Drain pasta when al dente, add contents from the large pan to the pasta. Turn off heat. Add pesto, spinach, and chopped tomatoes. Top with chicken or shrimp and serve immediately.

This recipe serves about 5 people, however is very good reheated. I make it at the beginning of the week and have little portions the next three days. Extremely nutritious and delicious 🙂

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