Craze Pre- Workout!

I was recently given the opportunity to sample Driven Sport’s pre-workout supplement, CRAZE.

I was sent three samples to try: Candy Grape, Berry Lemonade and Apple Pie.

First of all, APPLE PIE? I have never come across a dessert flavored pre-workout, so I was stoked to try the flavor out!

Apple Pie:

Taste: 9/10

Pump: 10/10

I loved the taste of this! I mean, who doesn’t love apple pie? Such a nice apple flavor with a hint of cinnamon. More importantly, however was the pump it gave me! I am definitely ‘immune’ to most pre-workouts as I have taken them for years, so my tolerance is quite high, but I have to say this got me going. I had a great pump in the gym, more than I have gotten from most pre-workouts lately. 

 

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Candy Grape

Taste: 10/10

Pump: 10/10

This one was my favorite. I love grape flavor and this one had a really deep, sweet flavor. It tasted like a grape Jolly Rancher! Again, the pump was great- the best I have had in a while!

Berry Lemonade

Taste: 9/10

Pump: 10/10

I love berry and lemon flavor as well, so this did not disappoint! Really tasty and again, I had a fantastic pump!

Overall, I would highly recommend Craze for those of you who had built up a tolerance to most pre-workout supplements. It has a great texture with no grit, it dissolves well in water and the flavors are delicious!

 

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.

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New Year, New You

It’s that time of the year when you have your goals and resolutions set- and now, let’s go ACCOMPLISH THEM!

I’m here to help you out with a brand new limited edition This Fit Chick Program:

If getting fit and changing your physique are on your resolution list, then this is the perfect program for you. It is only going to be available for a very limited time, so head on over to www.thisfitchick.net, check it out and get started!

**Until December 31st it is 30% off!**

You have NO excuse to slack now- the workouts are already planned for you, no extra thinking involved, just do and live with life long changes to your physique. I promise ya, you won’t regret it- I sure didn’t!

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).

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2. A Sports Massage

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

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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!

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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!

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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!

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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!

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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!

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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!

TFC Tips for a Happy, Healthy Thanksgiving

The big day is just around the corner and I am sure many of you are looking forward to some delicious eats. However, it is too too easy to let the ‘holiday’ mindset get the best of you and spin you into a big hole of guilt. I definitely do not want any of you to fall into this feeling, nor do I want any of you to deviate from your fitness plans, so I am going to give you all my top tips for handling Thanksgiving the This Fit Chick way!

1. DO NOT skip meals leading up to the main meal. I know you are probably thinking you can save room for the ‘big feast’, but in reality, this is just going to lead you to overeat at the big meal (if not in quantity then certainly in calories) and you can end up eating more than you would have if you had eaten throughout the day (calorically speaking). Eat breakfast, eat lunch, or eat meals 1-4 if you eat on a mini-meal basis. These meals should be composed of vegetables, protein and fat to help with satiety and cravings. When the main meal comes, you will still be hungry and ready to indulge on some yummy foods, but you won’t be so ravenous that you devour everything in sight.

2. Drink water! You should be doing this all day, everyday anyways, but I just want to emphasize that you should be drinking water all day. This will help with many things, but most importantly it will keep you hydrated, which will help your hunger levels- dehydration often leads to an increased feeling of hunger, so drink up!

3. Get a workout in! It is important to spend the day with family, but try to wake up early to fit in a quick workout. 20 minutes is enough to get you pumped and help you feel on track for the day, which will help you make smarter choices when it comes time for the meal. However, don’t let a workout get you into the ‘I can eat anything because I worked out’ mindset. You can easily eat all the calories you burned in a 20 minute workout in just a a scoop of mashed potatoes. Gym closed? Try this circuit workout, this leg workout, or go for a run/walk outside!

4. Small portions at a time. Don’t go into the meal planning on having X many plates. Fill up your plate once- keep caution on your portions, sit down, visit with your friends/family and enjoy the food. Once you are finished, wait a good 10-20 minutes before getting up again. Talk with each other and enjoy the company- that is the whole point of this holiday anyway! If you are still hungry or want a little more of something then go up and get another portion of what you really want. Do not feel compelled to get seconds on everything. Also, always remember that the food will always be there! Take a reasonable portion as there is no need to take the whole lot- the food will still be sitting on the table/counter if you want more of it!

Hope you all enjoy tomorrow!

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Fitness Facts to Think About

1. Caffeine pre-workout will increase fatty acid use for energy. TRUE, however coffee tends to be a popular choice and recent studies have shown that coffee when combined with a carbohydrate pre-workout will counteract the effects of caffeine in regards to fatty acid use. So, coffee and cereal, coffee and oatmeal, coffee and toast, coffee and fruit pre-workout in order to burn more fat? You would be MUCH better off eating a fat and protein heavy meal with coffee pre-workout to get the full effects of the caffeine as a fat burner.

2. 3500 calories to burn a lb of fat, right? Well, think about this… there are 454g in 1 lb. There are 9 calories per gram of fat. 9 cals x 454g= 4100 cals/lb. So, if you are sitting at an RQ (Respiratory Quotient) of .7, which is when the body is using fat for energy, you need to burn 4100 cals, not 3500 cals to burn one pound of fat.

3. Efficiency= work done/energy used. If you are at 20% efficiency, then you are burning 5x as many calories as someone who is at 100% efficiency. You are probably thinking then how you can change efficiency to burn more calories… well, you can’t. Efficiency is genetic and it cannot be changed. Training has no effect on efficiency. 

4. Saturated fat has a bad rep in the ‘health’ world. I could go on about the positive effects of saturated fat, however that is for another post. Something interesting to note is that studies have been done to prove that if carbohydrate intake is low (25% roughly) and from low GI carb sources, LDL levels (bad cholesterol from saturated fat) are not raised. What does this mean? go ahead and eat your saturated animal fats as long as you keep your carb intake low and you will not have problems with raised LDL cholesterol.

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Slim and Sculpt Program- Week 2!

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!

Nathalie’s Week Two Update on Slim and Sculpt:

Everything is going really good, although I am feeling very very sore (thank you Goblet squat).
Now that I have my form under control, I am aiming on increasing the weight so I can really feel the burn in my muscles.

This week was week 2 of Phase 1 and I had 3 strength training sessions and 1 interval run on the schedule. Four sessions a week is quite a challenge but very doable because I have some weights at home as well. The circuit is still very challenging but I hope my endurance will improve the next few weeks. No changes in body composition yet but that would be way too soon, I will need to have some patience.

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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