SuperGirl J's Progress: 1 Week

SuperGirl J's Progress

Slow and steady progress wins the race!

It's been one whole week since SGJ began her new bodybuilder's diet and exercise routine. Let's check in and see how she's feeling!

Progress Pics

Day 1

Day 7

Looks like SuperGirl J's abs are beginning to show just a little bit more! 

She has lost 3 pounds in the first week. 

Feelings on the Diet

Positives include:

-Having more energy, probably due to a lack of processed foods

-Being less bloated than usual

-Gaining new appreciation for flavored teas

Negatives include:

-Frequent hunger (which she plans on remedying with more protein from egg whites and yogurt)

Feelings on the Workouts

Short but intense is the way to go for SuperGirl J! Her busy day is already packed, so it's hard to fit workouts in (sound familiar?). She goes every other day to the gym and is happy to be in, out and done within an hour. 

She keeps her rest periods between sets pretty short, both to cut down on gym time and to keep her heart rate up for some extra cardio. 

Nice shirt.

Considering she used to hit the gym only 1x per week, and now she's going 3-4x, she should be seeing some positive results from that soon, like even more energy during the day.

Good work, SuperGirl J! Can't wait to see how Week 2 treats you. 

Coming Up: Katy celebrates her final cheat day before heading into the Whole30 for the second time, and she has a challenge for you!

Lift.Eat.Love.Sleep

 

Meet SuperGirl J

SuperGirl J

SuperGirl!

SuperGirl J, as we will call her, is a very close friend of mine who is also into fitness and nutrition.

For the next four weeks, she will be following a typical bodybuilder's diet in order to prepare for Spring Break vacation! (She lives in a lovely warm climate, not this seemingly perpetual winter that is the NorthEast).

She has so generously volunteered to have her plan and results be chronicled here, on Lift.Eat.Love.Sleep, so that you, the readers, can get a different perspective and option when it comes to cutting fat.

The Starting Point

This is a recent picture of SuperGirl J.

 

Day 1!

SuperGirl J is in pretty awesome shape already. A self-described "ex-ballerina," (though I think she still has ballerina blood in her),  SGJ isn't looking to get "bulky," but lean and muscular.

How will she achieve this? Enter the diet.

The Diet

SuperGirl J will be following a very traditional bodybuilder's competition diet, which is very low fat. As you can probably tell from my Keto diet posts and love of coconut oil, this is not the type of diet I usually follow. But everyone is different, and everyone's bodies react differently to individual diet plans. Let's see what's on the menu.

Breakfast Options (2-3 choices per meal)

• Low-fat cereal or granola bars
• Bananas/apples
• Rice cakes
• Egg whites
• Oatmeal
• Plain baked potato
• Yogurt

Lunch Options (3-4 choices per meal)

Rice cakes!

• Turkey sandwich on whole grain bread
• Tuna on whole grain bread with low-fat mayo
• 1/2 cup of brown rice, plain
• 1/2 cup of pasta, plain
• Salad with fat-free dressing
• Fruit with fat-free cool whip
• Yogurt

Dinner Options (2 choices per meal)

• Broiled fish
• Vegetables
• Plain baked potato
• 1/2 cup of brown rice, plain
• 1/2 cup of pasta, plain
• Salad with broiled chicken

Snack Options

• Fruit
• Rice cakes
• Raisins
• Pretzels

What a typical meal might look like.

SuperGirl J will not be counting macronutrients or calories, though in a future post I will attempt to figure them out anyway! She will eat until full and no more than that. The most difficult part of this diet, SGJ says, is the redundancy of the foods. There isn't much variety, and frankly, things taste a whole lot better with butter, which is conspicuously missing from this list, as is any other fat-filled foods. But it's only for four weeks, and the results are supposed to be awesome.

The Workouts

Of course, you can't have a bodybuilder's diet without a bodybuilder's workout! SGJ will be focusing on losing fat and revealing her abs, so she has incorporated a good amount of cardio and ab work into her routine.
Here's a sample leg day:

Fitness model Jamie Eason doing lunges.

Cardio: 20 minutes on elliptical/bike/running

Leg presses: 3 sets of 20 reps (45 lbs)
Leg raises: 3 set of 20 reps (45 lbs)
Lunges or squats: 3 sets of 20 reps (15-lb dumbbells)
Calf raises: 3 sets of 20 reps (20 lbs)

Ab work: 200 crunches

Her routine will involve 3 days of workouts, and then one off day. She will be focusing on high reps, and low weight (which is significantly different from the low reps, high weight workout of a powerlifter).

Let's all wish SuperGirl J good luck as she plunges into this strict diet and workout routine! I will be sharing her results with you over the next month. Let's cheer her on!!

Coming Up: Katy does the Whole30 for the second time, and tells you about every little detail. Don't miss those posts!

What's your favorite diet to follow? Comment below to start the conversation!

Lift.Eat.Love.Sleep.

50 Reasons Why You Should Go to the Gym Today

You should go to the gym today. 

Here's 50 reasons why. 

1. It gives you energy.
2. Then you can eat more.
3. You like running.
4. You like lifting.
5. You like that sweaty feeling after a good HIIT session.
6. There are cute boys/girls at the gym.
7. You just bought adorable yoga pants....
8. And your butt looks extra amazing in them.
9. You want to break your planking record.
10. Your sneakers match your sports bra and you want to show it off.
11. Because your ex dumped you (what a jerk).
12. Because you finally dumped your ex (good thing. She was a jerk).
13. You're SO close to a new squat PR.
14. Bench PR.
15. Deadlift PR.
16. Miles-run PR.
17. You had that extra glass of wine last night.
18. You want that extra glass of wine tonight.
19. It's part of your schedule.
20. You feel super weird when you miss the gym on Thursdays.
21. They play awesome music over the loudspeakers.
22. You're so close to your weight-loss goal.
23. You're stressed.
24. You need to catch up on your Netflix shows while walking uphill on the treadmill.
25. It's Zumba class day!
26. It's Kickboxing class day!

    

    You can do it!

27. They have a sauna and you need to get your sweat on.
28. You need to get out some aggression.
29. You need alone time.
30. You want to talk to your gym buddies.
31. A good workout makes you feel proud of yourself.
32. There's a new workout you want to try.
33. There's a totally new gym you want to try.
34. The yoga instructor is super hot.
35. It's Christina's birthday next week and there's no way you're missing out on cake.
36. Because you're working on your fitness...
37. And I'm your witness. (DO IT)
38. Being healthy feels amazing.
39. You get to stretch afterwards, and that feels amazing, too.
40. You have the time.
41. You have no excuses.
42. There's a new podcast you need to listen to while working out.
43. Showering at the gym=free hot water.
44. Because you're worth it.
45. Because you're better today than you were yesterday.
46. When you skip the gym, you feel disappointed in yourself.
47. You're on a 17 day streak, and you want to keep that going.
48. You get a jolt of happiness every time you log your exercise into MyFitnessPal.
49. You need a new gym selfie to post on Instagram.
50. You can treat yourself to a protein fruit smoothie afterwards!

There. Now get going!

Lift.Eat.Love.Sleep.

Sugar Alternatives (For When You HAVE to Have Sweet)

I hate sugar. 

Stop eating sugar. Seriously. 

There is a mountain of evidence against refined sugar, about how it is ridiculously unhealthy, messes with our insides, makes us fat and makes us generally unhappy. I try to avoid it as often as I can (though I will admit I succumb to ice cream during my bulks on occasion).

Yet I realize that sweet things are a part of life. Heck, I love watching Cupcake Wars! I love Duff Goldman! Would life honestly be worth living is dark-chocolate covered strawberries didn't exist?

Luckily for me, and any other healthy nutrition buffs with a sweet tooth out there, there are sugar alternatives that are not as destructive as sugar, and may even help other aspects of your health (like digestion and even libido).

Ben Greenfield, the fittest guy behind BenGreenfieldFitness.com, has written a fabulous article on this topic, and I knew I had to share it with you.

Without further ado, here's the link: Natural Sweetener Alternatives. 

Tell me what you think! Which are your favorite sugar alternatives?

Lift.Eat.Love.Sleep.

The Truth: My Mega Cheat Days

I am pretty darn serious about my nutrition. 

I track my calories and macronutrient counts every day. I literally write down every single thing I eat. 1 tablespoon peanut butter, 3/4 cup of oats. There is no guessing. It is an exact science that, frankly, I enjoy calculating. And it’s obvious (at least, to me) in my body composition that I’ve done a great job. I have ridiculous self-control, and I owe it to my obsession with what I eat.

Except on cheat days.

Btw, the meta data for this pic says "Woman caught eating junk food," as if it's illegal.

I’ve made a post about this before; about the psychology of cheat days. But I have a feeling some of you just don’t comprehend how much of what I shove into my face on these days I’m allowed whatever it is my heart desires. Especially during bulking season!!! (Which is almost over, and I feel bittersweet about it.)

So here it is: my most recent cheat day menu, from what I can remember. I will give an approximate calorie estimate, but really, it’s anyone’s guess.

Valentine’s Day, 2015

12 PM: 12-inch Italian sub from Wawa. Includes mayonnaise and Pepperjack cheese.

12:30 PM: What must have been half a full size bag of BBQ potato chips.

5:00 PM: Mushroom Soup, bread, butter, 2 alligator bites, pretzel rods with mustard, wiener schnitzel, German potatoes, 1 Hershey’s Kiss, 1 glass of pinot noir.

6:00 PM: 2 shots of vodka in 0 calorie tea (for some reason, I still can’t get past drinking sugar).

6:30 PM: 1 entire pint of Ben & Jerry’s Americone Dream Ice Cream.

7:00 PM: 2 more shots of vodka.

7:15 PM: 1 large cookie.

8:00 PM: 1 cup (I guess?) of trail mix.

Calorie Estimate: 4750 calories (Approximately 2.5 workout days’ worth)

The Aftermath and Reasoning

How did I feel after this feast? Not gonna lie, I felt pretty awesome. Now, there are some times when I feel absolutely terrible after a cheat day, usually because I eat until I become sick. But like I said in my other post, I never feel guilty about eating it. Ever.

Some people say, “Everything in moderation,” and for me, that just doesn’t work. I can’t eat one piece of bread every day. I can’t have a piece of candy every day, or a cookie every day. It’s all or nothing. 80% of the time, I am 100% on target with my nutrition goals, including eating only the foods I have deemed “clean” for myself. But that 20% of the time, those days when I decide to cheat, I’m going to do it up.

It gives me something to look forward to, and it allows me to celebrate holidays and birthdays without having to sit in the corner, sadly chewing on a celery stick.

And besides some sluggishness and bloating the next day, I don’t really feel any repercussions. But I KNOW I would feel the effects of falling off the wagon entirely, which I might do if I didn’t allow these cheat days.

So there it is. My dirty little secret. Don’t tell my gym buddies!



Lift.Eat.Love.Sleep

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All About That Bass: Top 6 Glute Exercises

No Treble

First of all, if you don’t think Meghan Trainor looked amazeballs in her gown at the Grammy’s last night, then you need to rethink your entire life.

Damn, girl. 

Second of all, “All About That Bass,” Trainor’s main pop hit this year, is pretty much my new anthem. Along with “Baby Got Back” and “Get Low,” “...Bass” gets me pumped before I get under that bar and try to hit a new PR on my squats.

Why? Because squats build dat wagon I’m draggin. They rev that motor in the back of my Honda. They create a shelf you could rest your freaking beer on.

...Squats make my butt bigger.

Look at this fine animated woman (cute animated hairdo!) with her muscles glowing red. Red muscles mean they’re being worked. Standing with the barbell on your shoulders works your calves, upper back and stabilizing muscles. But down in that proper 90° or greater squat, you got your hamstrings, your calves, your quads, and finally, your glutes.

But most of you probably knew that already, right? Maybe it’s just in my circle of friends (read: people in online bodybuilding forums), but it seems to be common knowledge nowadays that Squatz and Oatz make for nice buttocks. 

Perfect V-Day gift for your girl (or me). 

5 Other Glute Exercises

Maybe you’re not ready for squats but you still want to activate your glutes (I mean, who doesn’t?). Here are a few more options for you that don’t require a squat rack. Ya know, for those days the gymbros are using them for curls.

Single-leg glute bridge.

1. Single-leg glute bridge. The main thing to remember for this is to squeeze your butt as hard as you can the entire time you’re doing the movement. Do 15 reps on each side. If this is too easy, add a weighted plate on top of your hips.

2. Hip thrusts. These are a bit intimidating, not because they’re super difficult, but because you’re going to be thrusting in a public gym. But get over it, because these are AMAZING for your glutes. Take a look at this video to learn how to do it, or just to look at how cute this guy is. Your choice. 

Weighed Hip Thrusts.

He demonstrates without a barbell weight on his hips, but as you can see in the picture, that’s normally how it’s done. Start with bodyweight thrusts and move up to weights as you get stronger.

3. Barbell side lunge. 10-15 reps each side. Video explanation: (https://www.youtube.com/watch?v=_8jyjFeXeok).

4.  Dumbbell step ups. These really get my butt burning. 10-15 reps each side, and make sure your motions are slow and in control. Don’t jump up and down. Be focusing on your glute activation the entire time.

Dumbbell step ups.

5. Romanian deadlifts.

Romanian deadlifts.

A variation on the traditional deadlift, you don’t bend your knees too much or move vertically in this movement. Rather, you begin at the top of the movement, slightly bend your knees, bend at the waist while pushing your butt back, and lower the barbell until it hits your shins. Push your hips forward, keeping your back straight, to pop back up to the starting position.

Use these 5 exercises (plus squats!), and soon enough you’ll have a derriere worthy of Sir Mix-A-Lot’s rhymes.

Lift.Eat.Love.Sleep. 

TOTALLY SHAMELESS PLUG. Do you need a writer or proofreader, for anything from business blogs to college admissions essays, or know someone with their own business who might need a blog? Check out my freelance business' website: KatherineHajzer.com.  Thank you!

At-Home Workout #1

Some days you just don't want to go to the gym. 

Heck, some days you just don't want to get out of bed! But you're dedicated. You're different! You're determined to make a solid life change, so you are going to put on your workout gear and get your heart pumping!

To help you out, here's an at-home workout you can knock out with little to no equipment. So get a timer, put on some of your favorite workout songs and get ready to sweat!

*Most of these exercises can be altered according to your own fitness level. Add weights, be they dumbbells or writst/ankle weights, to make it harder, or see how fast you can get through each cycle (with proper form, of course!).

Warm Up

-Jogging in place (1 minute)

High knees. Switch in the air, like jumping!

-30 jumping jacks
-"Jumping rope" (1 minute)
-30 jumping jacks
-High knees (Get 'em up there!) 
(1 minute)
-30 jumping jacks

Lunge all the way down.

Cycle One

-20 squats with side leg lift, alternating sides (Bodyweight or holding a weight)

-10 lunges (each side; bodyweight or holding two dumbbells)

-20 bridges (squeeze that butt!) 

Repeat Cycle One 3x

Cycle Two

Get those elbows to 90 degrees!!

-15 pushups (if traditional is too difficult, do them on your knees)

-10 Walkdown Plank + Slaps (Here's a description, courtesy of FitnessBlender.com: Walk your hands out one "step" at a time until you are in a full high plank position, lift one hand off of the ground at a time to slap the opposite shoulder. Walk yourself back up to the starting position and repeat.)

-15 Pushup Burpees (Include a pushup off the floor at the bottom.)

Repeat Cycle Two 3x

Cycle Three

-Plank, elbows on the ground (1 minute or 30 seconds) (2nd and 3rd times: add 30-45 seconds to your previous plank)

Keep those abs tight and that butt down.

-6 inches (30 seconds. Lay down flat with your back on the floor and hands at your sides. Lift your feet up about 6 inches off of the floor, and hold the position keeping your abs tight.)

-Bicycle crunch (25 each side) 

Repeat Cycle Three 3x

Cool Down/Stretching

Give it your all! You got this! :)

Lift.Eat.Love.Sleep.