{glutes and hiit}

glutes

This is was my Sunday Funday workout, love working on those glutes! Get it right, get it tight!!!

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I did NOT want to get up this morning, I seem to drag to get to my HIIT workouts. I am always glad after I go and feel great, but I just don’t get excited to go do it like I do with a lifting workout.

Did you get your Monday workout in?
Peace Out~
Nicholle

{l-glutamine}

I think supplements tend to get a bad wrap, mostly due to people thinking of them as “diet” pills and just plain being misinformed! I believe in doing your research and deciding for yourself if a supplement is for you. I have the mindset that if I am going to be putting this much time and effort into something, I am going to make sure I am getting maximum results and using all means available to achieve those results. I tend to think in analogies {bare with me!}, so if I were a runner training for a marathon I am not going to wear just any shoes…of course I could, but in order to supplement my running abilities, I would most likely go to a specialty store and test out a pair of shoes that is specifically for running marathons. No? For myself with weightlifting, I am going to supplement my workouts with what will help me build muscle, while loosing fat, and help with muscle recovery. I am by far no expert, this is what is working for me. Like I said, do your research and get informed and then decide for yourself how you might supplement your workouts!

Theses are the supplements that I take {protein powder, plant based multi-vitamin, an omega blend, pre-workout,  non-stimulant fat burner, and L-Glutamine}. Today, I want to talk to you about L-Glutamine and why I take it.

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WHAT IS L-GLUTAMINE? Glutamine is a carbon and nitrogen donor and it helps restore glycogen which restores energy. Glutamine is the most important component of muscle protein, and helps repair and build muscle.

HOW DOES IT WORK? Glutamine is the most abundant free amino acid in the body. Amino acids are the building blocks of protein. Glutamine is produced in the muscles and is distributed by the blood to the organs that need it. Glutamine has been shown to help gut function, the immune system, and other essential processes in the body, especially in times of stress. If the body uses more glutamine than the muscles can make {i.e., during times of stress}, muscle wasting can occur.

WHAT ARE THE BENEFITS?

  • Glutamine may help boost your immune system, as it is a primary energy source for your immune system.
  • Glutamine has been linked to protein synthesis. It prevents your muscle from being catabolized in order to provide Glutamine for other cells in the body.
  • Glutamine helps maintain cell volume and hydration, speeding up would and burn healing and recovery.
  • Glutamine is one of the most important nutrients for your intestines! It has the ability to ‘repair a leaky gut’ by maintaining the structural integrity of the bowels.
  • AND it can even cure ULCERS! Studies have found that 1.6 grams of Glutamine a day had a 92% cure rate of ulcers in just 4 weeks! ***As a sufferer of Ulcerative Colitis and just not having any relief from medical treatment, this alone was reason for me to start using L-Glutamine***

Glutamine might be the most important amino acid to someone that does hard/intense/extreme workouts. It provides a component in muscle metabolism and cellular support not shared by any other single amino acid.

WHAT ARE THE SIDE EFFECTS? There are no negative side effects to taking Glutamine, besides some have reported upset stomach when taking higher than recommended doses.

Any fans of L-Glutamine out there??
Peace Out~
Nicholle
<information on L-Glutamine was found on web.md and from an article on bodybuilding>

{workout wednesday}

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In the last three days I have lifted arms and shoulders, and then chest and back, and then did this beast of a workout. It doesn’t seem like much, but I can honestly say my shoulders feel like they are going to shred right off of my body!  So, the 20/10/20 format for these movements go as follows, 20 seconds in the movement, followed by a 10 sec static hold of the movement, followed by 20 more seconds of the same movement. Then a 10 second break and right into the next movement. I complete this entire circuit 4 times and it was about 30 minutes long, burning just over 300 calories!

One handed Kettlebell thrusters, this is essentially a squat with a press at the top. With this movement you can either have the static hold be in the press position {fully locked out} or in the squat position.

V-ups, the static hold is in the V shape!

Walk-outs, hold in a plank.

Mountain climbers, also hold in a plank.

Snatches, static hold at the top of the snatch.

Just like any of the workouts I post, this one can be modified and changed by adding in different movements. This is a lot of shoulders and upper body, maybe give it a try with lunges and more legs and glutes movements?!

Let me know if you give this bad boy a try, be prepared to feel the burn!
Peace Out~
Nicholle

{raspberry cheesecake}

raspberry shake

I must admit, I have one heck of a sweet tooth. I do enjoy a nice savory dish, but sweet is what is going to do it for me! Here is a simple, and AMAZINGLY delicious recipe that fulfills my sweet tooth, and what makes it even more amazing is that it is guilt free! {since I have started tracking my macros, I have to say I no longer have that guilt about eating a treat…as long as I fit it into my daily macros, I don’t sweat it, it is truly liberating!}

Raspberry Cheesecake Protein Shake:

  • 1.5 scoops Beyond Driven Whey Isolate, in vanilla caramel {this is incredible protein powder, check them out on facebook and go order some of your own, I promise you will love it!} 
  • 16 grams sugar free pudding mix, in cheesecake flavor
  • 2 tsp. raspberry extract {I started with just 1 tsp and it was good, but I wanted a stronger raspberry flavor so I added more}
  • about 10 oz water {use less if you like a thick shake, I made it thinner}
  • 4 or 5 ice cubes {again, more or less, depending on how thick you like your shake}

I put everything in my blender and blended it all up until smooth, top with some fresh raspberries if you like! {calories: 177 | protein: 37.5g | carbs: 4.5g | fat: 0g}

If you have a sweet tooth like me, go make this! YOU WILL LOVE IT!
Peace Out~
Nicholle

{baked oatmeal}

baked oatmeal

My family loves baked oatmeal, and I love to make it! Besides the fact that it tastes amazing, as a busy mom it is quick and easy to make. You do have to plan for it, as you prepare it the night before and then bake the following morning. I love this part, though. It literally takes about 10 minutes to prep the night before, and then in the morning you have no mess and a great breakfast! Put it in the oven for 30 minutes, done, that’s it! I created this recipe trying to make a healthy version of baked oatmeal. I used applesauce and a mashed banana instead of oil, protein powder to up the protein and help sweeten it, and some fresh raspberries because why not?!?! {clicking on the recipe below will make it larger:)}

recipe

This recipe serves 12, the macros for one serving are {calories: 114 | protein: 5.8g | carbs: 17.7g | fat: 2.2g} If you try this recipe out, let you know how it goes! Leave a comment, or load a picture on instagram and tag me @mom4everboys and #mom4everboys and/or #bunsandguns {next time I will be adding more protein powder to this!}

Don’t be afraid of carbs, healthy complex carbs are a must in a balanced diet!
Peace Out~
Nicholle

{600 ~ WOD}

I burned 600 calories this morning with the perfect WOD {workout of the day}, LEGS & ABS! These two are my weak point. I have “chicken legs” and with the amount of stretch marks I have {tons} I have loose skin at the bottom of my stomach. With that being said, I don’t dislike these parts of my body, in fact just the opposite, because that just means I can work a little extra hard on these areas;)

My workout was a mixture of HIIT cardio, supersets, trisets, and some plyo. Seriously, it was the perfect combination and I really loved this workout! If you try it, let me know what you think!

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Have an amazing weekend!
Peace Out~
Nicholle

{flex friday}

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A little bit of transformation action being thrown in there with my flex friday shot this week. As you can see in the picture, my tiny baby abs are getting better and better! I thought my days of being bloated would never go away {I do have ulcerative colitis, and I thought it was the reason I was always bloated}. Now, with IIFYM, lifting, and HIIT workouts I have been bloat free for weeks. I feel amazing!

Another secret weapon in my “find those abs” mission is Tiny Tea by Your Tea. This teatox, as they call it, has left me feeling so refreshed and just plan good. The bloating is gone, the afternoon energy crash I ALWAYS had is gone, munchy cravings are gone. I really can’t say enough good things about Your Tea, they have amazing teas that will just make you feel good! You can check them out on instagram @yourtea or online http://www.yourtea.com. Guys, they also make a His Tea that is suppose to help those that lift.

tiny tea

I had a crazy day {to say the least!} yesterday, so today is my rest day. I will hit it hard tomorrow!!! Abs and Cardio, baby! Yesterday I got up super early and killed my chest and back {seriously, lifting chest & back is by far my favorite!} What is your favorite muscle group to workout??

Smile, it’s FRIDAY!!!!
Peace Out~
Nicholle