My Current Supplement Regime

Quite frequently I am asked by my clients at the gym what I think about supplements. What do I think about them? Well, I think some of them are a waste of money, while I think others definitely have their place in one’s nutrition regime.

I change up my supplementation routine a few times a year as the body adapts and I always want to keep it guessing- that’s what makes physique changes happen!

Here are the supplements I am currently taking:

Pre-workout

I just finished up my Cellucor C4 and  have been trying out new brands. I got a lot of free samples from the LA Fitexpo last weekend, so I have definitely made a dent in those. I was also sent some Craze from Driven Sports to review, so stay tuned for that post!

I have a pretty high tolerance to pre-workouts since I have been using them for a while now, so 2-3 scoops is usually what does it for me. I take pre-workout 5-6x a week.

Post-workout

Glutamine and creatine monohydrate are my post workout staples. I take 5g of glutamine, 2.5g of creatine and crystal lite and shake it all up to chug post workout. Glutamine has done my body wonders in regards to muscle recovery and reducing soreness, so it is by far my favorite supplement at the moment.

Pre-bedtime

Before bed I take 5g of glutamine with crystal lite everyday, even rest days. This allows my muscles to stay in an anabolic state overnight so that my muscles are constantly repairing and rebuilding.

Pre and Post Cheat Meal

I recently started taking Cal Trim 1000 as a cheat meal ally. Two caps before and two caps after my weekly cheat meal does the trick. I wake up without much water retention nor bloating!

I also take omega-3 fish oil pills and a multivitamin everyday

So, that is it! I don’t take any fancy protein powders, fat burners or anything of the sort. I keep it simple and only take what my body really needs!

What to Eat Pre and Post Workout

“What should I eat before and after my workouts?!”

I get asked this question a lot from my clients, so I figured it would be a good idea to write a post on it since I am sure there are more of you out there wondering what to eat before and after your workouts.

Quite simply, this is the protocol I follow regarding pre and post workout nutrition. This is the same protocol that I give to my nutrition clients.

If you are doing anaerobic and/or aerobic exercise…

• Pre workout: consume a complex carb source and protein source
• Examples: (serving of fruit + serving of egg whites), (serving of oats + serving of protein powder) (serving of sweet potato + serving of chicken)
• Post workout: consume a carb source and protein source
• Examples: (serving of fruit + serving of ground turkey), (serving of white rice + serving of lean steak) (serving of rice cakes + serving of protein powder ‘frosting’)

Supplements are a whole different story. I will be writing a post on my current regime in the near future, so look out for that!

I don’t recommend consuming a fat source pre or post workout as fats are the slowest macronutrient to digest and can slow the absorption of the sugars and proteins which need to be used by the body during and after your workout.

I also do not recommend consuming carbohydrate sources (apart from vegetables) at any other time during the day. Your body needs them the most around your workouts, not when you are just sitting at your desk or laying in bed the rest of the day. Instead, consume fat, protein and vegetables for the remainder of your meals. While others may have different ways of putting together their meals, this is how I did it, gained muscle, lost 4% body fat and significantly changed my physique.

If you want more detailed nutrition advice and if you are serious about changing your physique, contact me at info@thisfitchick.net . I offer custom made nutrition packages that are guaranteed to change your body shape forever.

GET FIT: http://www.thisfitchick.net

LIKE IT: https://www.facebook.com/ThisFitChick

TWEET ME: https://twitter.com/ThisFitChick

TFC EATS and MORE: http://instagram.com/thisfitchick/

Client Testimonial- Sam Kolpin

Sam Kolpin just completed my Slim and Sculpt Program. Here is what she has to say about her experience with This Fit Chick’s Workout Programs:

“I recently was given the opportunity to complete Carrie’s Slim and Sculpt program. I had been lifting weights for almost a year, but at the time I wasn’t sure which direction to go in. I knew I liked lifting heavy and wanted to make more progress with my strength and abilities. When I learned about the program, I jumped at the opportunity.

Throughout the 12 weeks, I noticed huge increases in my strength and differences in my physique. I gained an inch on each bicep, and an overall 3 pounds of solid muscle. As someone who does not gain easily, I was ecstatic! Before beginning the program, I could not do a single unassisted chin-up. 12 weeks later, I’m incredibly proud to say that I can now do 3 in a row – such a huge improvement!

Carrie herself is incredibly helpful throughout the process. She sends motivational quotes and information each week to keep the participants pumped up for their workouts. If you have a question or a concern, she responds to emails quickly and thoroughly. This made the process easier and smoother for me. The program also comes with a nutritional guideline that is easily adaptable to all sorts of dietary needs and restrictions, which was a huge help in determining how to properly fuel for my workouts.

Even as a busy graduate student, Carrie’s programs were quick and affective enough that I was able to fit the workouts into my busy schedule. Even in a hotel, I was able to complete the workouts with only a few minor adjustments. The workouts are fun and change up often, ensuring that you’re never bored in the gym. They are enough to ensure that you’re getting the best workout possible without leading to burnout, and allowing for enough rest so that your muscles are able to grow. I would recommend this program to anyone looking to gain muscle and shape their physique, whether teenager, adult, or a parent to young children. If you want a program that is affordable, affective AND enjoyable, Carrie is the right person to speak to.”

GET FIT: http://www.thisfitchick.net

LIKE IT: https://www.facebook.com/ThisFitChick

TWEET ME: https://twitter.com/ThisFitChick

TFC EATS and MORE: http://instagram.com/thisfitchick/

Holiday Discount on TFC Programs!

Happy Holiday’s Everyone!

I have a special treat for you all- my Slim and Sculpt, *NEW* Slim and Sculpt Elite, *NEW* New Year, New You,  Strength and Hypertrophy and Fat Blaster Programs are all 30% off until December 31st!

It’s time to get your New Year’s resolutions ready to go, so if you have a fitness one in mind, this is the perfect opportunity to get your program just in time for 2013!

Head on over to This Fit Chick.net and get your program now while these prices last!!

If you have any questions, email me at carrie@thisfitchick.net

GET FIT: http://www.thisfitchick.net

LIKE IT: https://www.facebook.com/ThisFitChick

TWEET ME: https://twitter.com/ThisFitChick

TFC EATS and MORE: http://instagram.com/thisfitchick/

Fitmas Gift Ideas

The holidays are just around the corner and it is about time to start rounding up presents for friends and family. These are my top gift ideas for any of you who have fitness fanatic friends or family like me!

1.

His: Subscription to Muscle and Fitness, Fitness Rx Men

Her: Subscription to Muscle and Fitness Hers, Fitness Rx Women

Yeah, some of these magazines are just full of ‘broscience’, but I still enjoy reading through them… and I dream to be on the cover of one, one day- (just remember to take most things with a grain of salt with health and fitness magazines).

Source

Source

skldfjlkdsjf

2. A Sports Massage

Can’t pass one of these down! For the fitness dedicated, this is very essential in recovery!

source

3. Supplements

Most are bogus, some are not. Check out this post for some of my top supplements. I’ll be writing a post about my current supplement regime soon, so be on the look out for that!

source

4. Workout Clothes

For all you women, check out this post for my favorite gym clothing picks!

5. Lifting gloves

I only recently bought my first pair and I am totally digging them- no more calluses!

source

6. Garmin Forerunner

I love using this for runs outside, or any workouts without a gym (usually when I am on vacation). It is pricey, but worth it!

source

7. Itunes gift card

What better way to get pumped up for the gym then with some new music?! I especially look forward to my workouts when I have new songs to listen to.

8. Running earphones

Much needed for people like me with small ears. Regular earphones always fall out when I am running or doing any movement for that matter. These stay on the whole time!

source

9. A This Fit Chick Workout and Nutrition Program!

What better way to express your love to someone? You’re giving them confidence, happiness and a HOT BODY

Hope these gave you all some good ideas. Getting fitness related gifts are always a great motivator for the New Year!

GET FIT: http://www.thisfitchick.net

LIKE IT: https://www.facebook.com/ThisFitChick

TWEET ME: https://twitter.com/ThisFitChick

TFC EATS and MORE: http://instagram.com/thisfitchick/

Frequently Asked Questions

Hey everyone! For today’s post I’d like to address three questions that I get asked quite frequently regarding my lifestyle and/or This Fit Chick’s Workout Programs. 

1. How do you implement your cheat day?

I have played around quite a lot with cheat meals, cheat days and refeed days. I have definitely fallen into the trap of a cheat meal turning into a cheat day, so my first ‘rule’ is that I eat my cheat meal as the last meal of the day. This helps prevent me from wanting to eat even more as I’ll be heading to bed soon. Usually, I have some sort of cheat meal once a week, however if I don’t really have any occasion to have one, then I probably won’t. I prefer to have my cheats be a meal out at a restaurant and/or dessert somewhere, so if I am grabbing a meal with a friend, then I would use that as my cheat meal, or if it someone’s birthday, or a party etc… then that special occasion would be my cheat meal. Like, I said, I don’t really have a strict rule or guideline, but it usually tends to be once a week or once every two weeks.

2. What exercise/s do you do for your abs?

Honestly, I maybe do core isolation work once a week or once every two weeks. I really do not do core isolation work. I get my strong core and defined abs through my weight training. I always try to engage my core with every lift I do and that is all I need to do! I also keep a clean diet, which is the biggest contributor to having 6-pac abs. However, if and when I do core work I usually do planks/variations of planks, russian twists and leg raises.

3. How did you get such a sculpted and ‘toned’ body?

Pretty much through consistent heavy lifting and diet. My Slim and Sculpt Program is very similar to the workouts I did when I first started out lifting and how I got to where I am today. That said, my nutrition has made the biggest difference in my physique, which is why I now offer my Nutrition Program.

If you ever have questions about my programs or fitness and nutrition in general, do not hesitate to ask me at carrie@thisfitchick.net

GET FIT: http://www.thisfitchick.net

LIKE IT: https://www.facebook.com/ThisFitChick

TWEET ME: https://twitter.com/ThisFitChick

TFC EATS and MORE: http://instagram.com/thisfitchick/

3 Month Fitness Programs- 30% Off Special!

Happy Turkey Day! From now until Monday, the 26th of November my Slim and Sculpt, Fat Blaster and Strength and Hypertrophy Programs are now only $13.99!

Get your program now before prices rise back up! For only $13.99 it is certainly worth a shot at changing your physique FOREVER. Say goodbye to the holiday weight gain and get HOT for New Years Eve.

Head on over to This Fit Chick.net to get your program today!

My Five Friday Favs

I haven’t posted in ages! I’ve been extremely busy with Uni work and working on This Fit Chick’s Programs! (By the way, check out how this girl and this girl are loving my Slim and Sculpt Program!

Oh, and of course I have been kicking it HARD in the gym

Today  I wanted to share with you all my current favorite health/fitness ‘things’… They can be articles, supplements, food, motivational quotes, exercises, etc. I’ll try to do a post like these every week, so that you can all be introduced to some new finds.

1. Crystal Light on-the-go packets with Vitamin Shoppe’s BCAA and Glutamine Powder.

I love mixing unflavored BCAAs and Glutamine with Crystal Light to drink post workout- Letting my muscles recover and repair!

source

source

2. I cannot STAND seeing 100cal Special K Diet bars, 100cal Snack Packs or anything of the sort. WHOLE FOODS PEOPLE.

3. New Favorite Blog Finds:

The Fit Green Goddess

Body By Liz

Girls Gone Strong - they just launched their new site!

Such motivational LADIES!

4. Compound Sets of Romanian Deadlifts with Stiff-legged Deadlifts

source

5. Protein SLUDGE! So easy to make in my dorm room for breakfast!

Favorite Fitness/Health Reads of the Week

I’m a fitness article fiend. My Google Reader reaches the high hundreds by the end of each week, but only a select few really grab my attention. Here are my favorite reads from this week!

source

 

Secret To Killer Carbs Uncovered 

Overcoming Negative Self Talk

How NOT to Speed Up Your Metabolism

Stretch Marks, Modelling and Becoming a Fitness Icon

Hyperextensions for a Strong Lower Back

And…two more studies on fructose since that caused a bit of spark last week!

Too Much Fructose Causes Weight Gain

Limit Fructose to Boost Weight Loss

My Favorite Fitness/Health Articles of the Week!

I’m a fitness article fiend. My Google Reader reaches the high hundreds by the end of each week, but only a select few really grab my attention. Here are my favorite reads from this week!

source

 

5 Tips on How to Get a Badass Physique

The Most Underrated Ideas in Fitness

Make a High-Protein Diet Work

Want to Lose Fat? Count your Hormones, Not Your Calories Part 2

How Food Cravings Ruin Weight Loss (Especially like this one for the Paleo love!)

How Do You Find Out What is Right For You?

Why is Fructose Bad if it’s Found in Fruit? (There have been way too many times where I have had to explain why I don’t eat much fruit- HERE is your answer!)

Muscle Gaining Secrets