Slim and Sculpt Client Introduction

Like, others have been doing, Nathalie is a client of mine who will be writing about her journey on my Slim and Sculpt Program every week. Nathalie does not have a blog of her own, so instead, she will be posting her weekly updates on my blog. Please be sure to check in every week, along with the others to hear more about how these clients are liking their programs!

Here is her introduction post as she embarks on the plan!

Hi guys !

My name is Nathalie and I’m 25 years old. I have been modeling since about 5 years now and part of being a professional model is of course eating right + exercise. I was more than thrilled when I was offered to try Carrie’s new fitness regimen. I have followed Carrie on facebook since forever and I was very inspired when I saw her results.

The program gives some nutritional guidelines. I think they are great but I have my own nutritional plan that I follow which I like a bit better ( just because I don’t always have access to a kitchen or food). My life is very chaotic sometimes and that’s why I like Intermittent fasting. I eat about 1800kcal per day and do one or two 24 hour fasts to create a caloric deficit. This also allows me to have a social life on the weekend because then I get to have a drink or have a sweet treat..

This is an example of a typical eating day:

FOODS	Calories	Carbs	Fat	Protein	Cholest	Sodium	Sugars	Fiber
Breakfast
Optimum Nutrition – Casein Protein, 1 scoop	115	6g	1g	24g	0mg	250mg	0g	0g
Quaker – Steel Cut Oats, 0.5 Cup	300	54g	5g	10g	0mg	0mg	2g	8g
Lunch
Alpro – Soja Joghurt, 250 gr	115	5g	6g	10g	0mg	0mg	0g	0g
Apples – Raw, with skin, 1 medium (2-3/4″ dia) (approx 3 per lb)	72	19g	0g	0g	0mg	1mg	14g	3g
Wild Harvest Organic Peanut Butter – Natural Creamy- Low Sodium, 1 tablespoonS	100	2g	8g	5g	0mg	0mg	1g	1g
Chicken Breast – Skinless, Bonless, 2 oz	55	0g	1g	14g	34mg	39mg	0g	0g
Nuts – Cashew nuts, raw, 1 oz	156	9g	12g	5g	0mg	3mg	2g	1g
Dinner
Veggies – Sweet Potato, 1/2, 180 g	162	37g	0g	4g	0mg	65mg	12g	6g
Chicken Breast – Skinless, Bonless, 6 oz	165	0g	2g	41g	102mg	116mg	0g	0g
Vegetables – Green Beans, Fresh, 2 cup (60g)	68	16g	0g	4g	0mg	16mg	4g	8g
Thai Kitchen – Coconut Milk, 1/3 Cup	140	3g	14g	1g	0mg	20mg	1g	0g
Snacks
Raw Cashews – Raw Cashews, 3/8 c	240	12g	18g	8g	0mg	8mg	3g	2g
Danone – Cottage Cheese – Verse Kaas, 100 g	89	2g	4g	11g	0mg	370mg	0g	0g
TOTAL:	1,777	165g	71g	137g	136mg	888mg	39g	29g

But as I said before.. Carrie’s guidelines are great as well and in my opinion better if you have a more scheduled life! J All roads lead to Rome

I’m very excited to start my first week with Carrie’s ‘Slim and Sculpt’ program. The program is divided into 3 phases, each phase consists of 4 weeks. This week I’m starting with 3 strength training sessions and 1 HITT session. The exercises are very easy to understand and it looks like it’s going to be a fun challenge! See you later with a recap of week 1

THE LAUNCH

Hey everyone! I’m stoked to announce the official launch of This Fit Chick’s Workout Programs! 12 Weeks of Training programs, Workout logs, Nutrition tips and 12 weeks of online email consultation for only $20 -$30! I’m so excited to share this with you all- check out 
http://thisfitchick.net/
 for more information!

Periodization: What is it? And Is it Right for You?

What is it? Periodization is the concept of breaking down a training program into time periods called macrocycles, mesocycles and microcycles. A macrocycle includes the entire training programme, which can be just a few months to a year and beyond, a mesocycle includes a shorter program designed to achieve one specific goal or outcome and a microcycle is the shortest training cycle consisting of no more than a week usually. Periodized plans usually have a mix of high intensity and low intensity periods to prevent the muscles and body from adapting and plateauing. Periodization does not have to be for everyone, however if you have a fitness or health related goal, then periodization is the best way to go about achieving it.

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How is it used? Once you have identified your goal, (lose fat, gain muscle, gain strength etc…) a workout plan is created to help you achieve it. The most commonly used cycle is 12 weeks broken down into three mesocycles. For example,  if an athlete wants to get in shape during their pre-season, a periodized plan would condition the athlete, then work on speed, agility then sport specific strength to prepare them for the season. If a client wants to lose fat, a periodized plan would provide a period of foundational training, a period of cardio and weight training and then a period of high intensity cardio and weight training to shed the fat and retain the muscle they have built. If a client wants to gain muscle strength, a periodized plan would provide the individual with a period of foundational training, a period of hypertrophy training and then a period of power and strength training.

Who makes the plans? If you are really serious about achiveing your fitness goal, it is essential that you have a certified trainer create a plan for you. Certification courses, like the one I took for my certificaion focus a lot on periodization-how to choose the right exercises, workout split and duration to fit the clients’ goals. While anyone can techinically create a workout plan, if you want a detailed and extensive plan that will guarentee results, it is best to seek out help from someone who is certified.

Who is it for? Personally, I am a big fan of creating periodized fans for clients. When a client comes in, I make sure to pick apart their goal/s and create a plan with that end goal in mind. Not only does this help the client stay motivated, but having a plan will keep them on track, allow for diverse workouts all while taking the steps to get to their goal. The better question is who is it not for? Periodized plans are not for individuals who just like to workout for leisure. If you go to the gym a couple times a week just to de-stress, then a periodized plan would not be necessary for you. Periodized plans are really for those who have specific fitness and/or health related goals.

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Fitness Model Interview

Ever wondered what it is like to be a professional Fitness Model? Check out my interview with fitness model, Sarah Jane Cox here to find out!

Get Creative in the Kitchen with Protein Powder!

Bored of protein shakes? Check out recipes in the article that I wrote here…

Why Aerobic Training is NOT the Best Way to Burn Fat

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Aerobic training is training done in the presence of oxygen using the oxidative pathway. The primary energy source for the oxidative pathway is fatty acids, which is why many people think aerobic training is ideal for fat loss.

However, the EPOC (excess post-exercise oxygen consumption), also known as the ‘after burn effect’ from aerobic training is not nearly as high as it is with anaerobic training like weight lifting. It takes up to 48 hours post weight lifting for muscles to recover and while the calories burned and fat burned during the actual weight lifting session is minimal compared to a session of steady state cardio, the calories and fat burned during the recovery and rest period of anaerobic training is the same if not more than the total calories and fat burned during and post long duration, steady state aerobic sessions.

Alternatively, HIIT training (High intensity interval training) is a combination of aerobic and anaerobic training, but the intensity is so high that the body uses glycogen and glucose for energy, not fatty acids. Based on this, one would think that HIIT training is not beneficial for fat loss because it uses glucose rather than fatty acids for energy, but the amount of EPOC is what causes the body to use fatty acids for energy post HIIT training to recover as the body is in rest mode and the body burns fat at rest. The body needs to recover for a longer period after HIIT training as opposed to steady state aerobic training and it is the effect post exercise that actually causes the body to burn fat for energy.

This goes the same with other types of anaerobic training like weight lifting. So, while aerobic training does burn fat during the session, more total fat is actually burnt as a result of anaerobic session.

What does this mean? Skip the hour long cardio sessions and try out a HIIT Treadmill Run or this Killer Leg Weights Workout!

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Weighted Ab Exercises for True Definition

Crunches, sit-ups, planks…we have all heard of them before!

Sure, they are effective, but if you use weights for your shoulders, chest, biceps, triceps etc…then why not on your abs?

If you want true definition and if you really want to your abs to pop out then try these weighted ab exercises… (don’t forget that most importantly, ab definition is the result of a very clean diet!)

Kneeling Cable Crunch:

Proper Techinique:

• Draw your belly-button inwards to engage the transverse abdomens
• Move the cable with your body (do not move it with just your arms)
• Curl and uncurl the trunk on the way down and the way up to make one repetition

DO NOT make these mistakes:

• Move the elbows outwards during the movement
• Use only your momentum to bring the cable down- engage the core

Russian Twist:

Proper Technique:

• Keep your feet flat on the floor (or in the air for more advanced)
• Keep back flat and position yourself so your tailbone is just resting on the floor
• Hold medicine ball to chest and twist from side to side, then return to centre

DO NOT Make these Mistakes:

• Curl your back forwards or tuck your chin into your body
• Sway your entire body laterally when twisting

Leg Raise:

Proper Technique:

• Place medicine ball between ankles
• Lie on back and lift legs 90 degrees

DO NOT Make These Mistakes:

• Do not lift your hips
• Do not curve your lumbar (lower) spine (your rib cage should not be sticking up and out)
• Do not touch your feet to the ground

Give these a shot next time you’re in the gym… and why don’t you try some protein sludge after your workout?!