Archive for October, 2017

Joint Injuries: Causes & Prevention #PoweredBySaturnSupplements @SaturnMuscle

With weight training, your body needs to working at it’s peak in order for you to have the results you want. Joint injuries are the most common injury in bodybuilding. When you have a joint injury, lifting heavy seems almost impossible.

Joint pain can cause set backs in one’s goals. The best way to prevent injuries is to know how they are caused.

~ Not leaving your ego at the door. What I mean by this, is that some people walk into the weight room thinking they need to lift as heavy as the person next to them. I see it everyday in my gym. It happens with men and women. If you are lifting TOO heavy for your body, chances are your technique/form is off too. Once that happens, it is only a matter of time before an injury occurs. I am not saying don’t lift heavy. I am saying that if the load starts to compromise your form, you need to lighten it up till your body is ready.

~ Lack of proper nutrition. Nutrition is the basis of keeping healthy and reaching your goals. Some tend to shortcut their diet, thinking they can reach their goals just through training. If you are not fueling your body with the proper amount micronutrients and macronutrients, such as Carbs/Fiber, Fats, and Protein, you are doing yourself a huge disservice. As well as, delaying your progress and risking injury. Work as hard in the kitchen as you do in the gym.

~ Muscle strength increasing faster than joint strength. I am Pro nitric oxide boosters and creatine. I utilize both in my training. Both are known to increase muscle strength. This is a GREAT thing. Keeping that in mind, it is also important to know that even though your muscle strength has increased quickly, your joint strength has not. Be sensible when training. I have a system when I decide to I move up in weight, once I can max my reps on my heaviest set, I will add 5-10 lbs. When I know I can PR a lift. I make sure it is on my last set and I do minimal reps. Working up to heavier lifts is important, because you have trained your joints along with your muscles, so they can handle the weight.

~ Lack of proper rest/recovery. Listen to your body. It will tell you what you need.  Make sure you are getting a full night’s sleep. Your body spends itself mending and recovering while you rest. Sleep is essential in not only having better progress, but in reducing injury. So is having rest days. Some only take one a week, I prefer two. I take the weekends off. Saturday I am usually sore and by Sunday I am fully recovered and ready to start my week of training again. Not everyone likes two days in a row, so do what feels best to you.

Now that we know how injuries occur, let’s talk about how to prevent them. Setting up training guidelines will help keep you injury free.

~ The right training routine. Personally I switch up my routine depending where I am as far as off season and prep. During off season I utilize more sets with low reps 3-5 per set, longer rest between sets. During my prep I will do less sets with higher reps 10-15 reps per set, less rest between sets. I typically never train longer than 60 mins. My leg day does tend to run a bit longer, but I believe that going too much over that is overkill.

~ Proper execution/technique. Like I said before, leave your ego at the door. If you are jerking your body to lift a weight, lower the weight. For example a common issue I see with the basic dumbbell curl. I see individuals jerking their arms and bodies trying to get the weight up. The movement should be fluid, smooth, and controlled. If it isn’t you are at risk of a wrist injury, or worse. Another example is bench press. Many tend to hyper-extend their wrists, or they don’t keep their shoulder blades together, or don’t keep their elbows in tight to the body. All put you at risk for wrist, elbow, or shoulder injury. If you do lift without a coach or trainer, take the time to research the proper form of each lift.

~ Sufficient calories, especially when dieting. Make sure you are eating enough to fuel your body. This is mainly to those who are in a calorie deficit. Not sure where the magic number 1200 calories came from, but for most, that is too low. There are many calculators online to find out what is a healthy deficit for you. We are all on a learning curve, so be sure to do your research. I had a reader last year talk to me about TDEE or Total Daily Energy Expenditure. I didn’t know what this meant or how it affected my calories. I researched and learned. There is nothing wrong with learning. 😉 It is part of the process. I personally use the calculator on IIFYM.com , but like I stated, there are many online calculators to help you figure it all out.

Supplementation is a huge part of keeping your joints protected. They are essential to insure your body will operate at maximum efficiency.

~ MicroNutrients. When you lack in micronutrients, your body suffers as a whole. Keeping your body fueled with premium fuel is important to your function. Vitamins and minerals convert in your body to promote muscle building, fat loss, high energy levels, as well as controlling all of the vial functions of the brain. Without them, your body will not run properly. Which can affect not only your joint health, but your overall health. Multi-Vitamins are perfect for making sure you are covering all of your micro-nutrient bases. My personal choice is Saturn Supplement’s One Source. It’s the absolute strongest Vitamin & Mineral Pack on the market. You cannot always be sure of getting all the nutrients you need from food, and Saturn’s One-Source Pack is designed to enrich your body with a complete dietary supplement-perfect for everyday taking. Each Freshness-Assured packet provides the best that natural vitamins and minerals have to offer. I love them, because they are grab and go, no sorting necessary.

One-Source

~ Amino Acids. They have many amazing effects on our bodies and our health. Certain ones, boost more benefits for your cartilage, muscle tissue, and prevent from joint damage. For example, Methionine, Arginine, and Alanine. Aminos are important for everyone! I use Saturn Supplement’s Amino Pump 50000 I have used several other brands in the past. I have been using Saturn’s formula for two years now and can definitely say I could see and feel a difference in quality from other brands. Saturn’s Amino Pump 50000 is an easy-to-digest soluble concentrated amino-protein formula enriched with a powerful ratio of BCAA’s, Nitric Oxide and a full spectrum of Pharma-Engineered predigested amino acids that can be quickly and efficiently utilized by the body. The ultimate way to build solid muscle is to have a constant intake of powerful, pumping amino acids, and that’s exactly what Amino Pump 50000 does for you. Each serving provides your body with an impressive nitrogen retention source of amino acid protein which helps you to achieve maximum muscle growth and protein synthesis while improving the time of muscle tissue recuperation. Amino Pump 50000 may be mixed with water or your favorite protein shake or juice. Saturn’s Amino Pump 50000 can help you enhance the overall muscle protein needed for building a healthy and muscular physique.

Amino Pump 50000

~ Glucosamine/Chondroitin/MSM Reduce inflammation, reduce muscle spasms, enhance blood flow, maintain fluid and flexibility in the joints, develop and renew cartilage, and supports muscles and tendons in the body. Saturn Supplement’s Joint Matrix has all 3 plus extra ingredients such as, L-Hisidine. This is another amino that decreases inflammation and prevents muscle aches, pains, and injuries. Saturn’s Joint Matrix is the ultimate in joint and ligament nutritional support in an easy to swallow single tablet form. This advanced formula provides your body with virtually every important joint and ligament aid known to date. This special formula is formulated in a natural base containing several micro-nutrients and vitamins.Maximum Support Formula to help rebuild, regenerate and maintain collagen and fluids in joints and cartilage. Made with Shark Cartilage, Green Lipped Sea Mussel and Boron for added nutritional support to joints and ligaments!

Joint Matrix

Training is beneficial to your health in so many ways. Keeping your body functioning properly while you train is essential to reaching your goals, whether they be fat loss, muscle growth, toning, or all of the above. Train Strong, Train Smart, and Train Hard!!!

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References: http://www.emedicinehealth.com/drug-chondroitin_glucosamine_and_methylsulfonylmethane/article_em.htm   http://www.bodybuilding.com/fun/md88.htm   http://www.mensfitness.com/training/pro-tips/fit-5-joint-pain-weakness

 

Work, Recover, Grow, Repeat… #PoweredBySaturnSupplements @SaturnMuscle

Like most athletes, I train hard day in and day out. Being sore is pretty common for me, it’s common for most athletes. Rest days are imperative. I have learned, if you say you don’t need a rest day, then you aren’t training hard enough. And how you treat your post workout recovery is just as important as you treat your training.

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Work, Recover, Grow, Repeat is a common phrase in my home. Work hard in the gym, take time to Recover so you can Grow, then Repeat the process. Recovery doesn’t just happen on rest days, it is daily.

~ Stay Hydrated. Hydration is a very important part of recovery. It is something that should be done before training, during training,as well as after. Hydration keeps your body and muscles functioning at properly. Sports drinks are often used when an athlete’s training is strenuous. I drink Saturn Supplement’s K-Pump Hydrate during my training. Saturn’s K-PUMP is the ideal Pre and During Workout Muscle Pumping / Strength-Endurance Energy Formula! Packed full of Performance Enhancing Activators, Muscle-Building Amino Acids, Mental Focus Actives, and Body Trimming Energizers. It has a high glycemic dextrose blend with caffeine, glutamine, vitamins, minerals, as well as electrolytes.

K-Pump

Post workout hydration, I use Saturn’s Recharge 15 MinuteRecharge is the most powerful and satisfying Post Workout formula available. No other post workout formula out performs the unique blend of powerful active-agents that Recharge 15-Minute provides. It’s quick-absorbing, immediate-acting and long-lasting Recharge 15-Minute formula contains all the necessary means to jump-start your system with the utmost revolutionary matrix of nutrients including Karbo-Lyn®, ProtaLyn®, GlutaZorb® PowerForce Matrix, BCAA (Instantized), Glutamine (100% Stable Concentrate), and Nitric Oxide. It is a powerful formula, that can be used pre, during, and post workout.

Recharge 15-Minute

~ Foam Rolling/Stretching. My muscles get tight post workout, so to help them recover I usually do sessions of yoga with Zoe. Yoga helps with softening the muscles back up and keeping us flexible.

Foam rolling I have a love/hate relationship with ha ha ha. It hurts, but in the end it is helpful with DOMS, or delayed onset muscle soreness. Foam rolling, also known as myofascial release, helps to break down contracted muscles and improve blood circulation. All will help you train harder, look better, and reduce injury.

~ Hot & Cold Therapy. My fave way to do this is an ice bath and hot bath. You can also use ice packs and heating pads. I like the full body experience ha ha ha . With an ice bath your blood vessels constrict which decreases blood flow and metabolic activity. When you get out of the bath and your body starts to warms back up, the vessels open up which increases blood flow to helps flush the body of byproducts caused from cellular breakdown (a result of exercise). Heat therapy or hot bath. This is actually more my fave than the ice bath, for obvious reasons ha ha ha. With heat therapy you are increasing circulation and blood flow. This will aid with soreness, flexibility, as well as help you relax. Alternating hot and cold therapy is great for injuries too.

~Rest.  Like I said, rest is imperative!!! I take a rest day after my heavier lift days. (Back/Leg days) Your body needs time to heal. Sleep is also important for overall health, but very important for muscle growth. When you enter a deep sleep, this is when your body naturally produces the most growth hormone. It is also the key time that your muscles repair themselves.

~Protein. Protein is very important in your road to post workout recovery. It aids in repairing torn/damaged muscle fibers, promotes training-induced adaptations in muscle fibers, and replenishes depleted energy stores. Protein powders are very popular post workout and for good reason. They contain amino acids that aid in repairing and building muscle. Saturn Supplements Smart Whey is a wise choice 😉 mainly because it has a revolutionary Ion-Exchange manufacturing process produces a protein supplement that is 90 to 95% protein by volume. This purity makes whey isolate the most digestible protein available and is virtually fat and cholesterol free. It is by far the most desirable protein source to athletes. Each 35 gram serving provides you with 32 grams of pure digestible lactose-free protein enriched with L-glutamine and branched-chain amino acids. No other protein formula provides you with as much pure protein per serving!
Saturn’s Pharma-Engineered Vitamin and Mineral Complex provides the body with not only the calcium, needed for muscle contraction and relaxation, but key elements necessary for biochemical reactions that take place throughout intensive training-nutrients that are not only vital to good health, but are required for massive gains. denying your body the proper protein post workout, would be counter productive to say the least.
Smart Whey

Make sure your recovery is taking as much precedence as your training and you will see and feel much better results!

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References   http://www.livestrong.com/article/113446-benefits-hot-cold-therapy/   http://www.athleteinme.com/ArticleView.aspx?id=358  http://www.mensfitness.com/training/the-6-best-ways-to-recover-from-your-workout  http://www.humankinetics.com/excerpts/excerpts/how-to-use-heat-and-cold-to-treat-athletic-injuries
 

The Ever Evolving Journey: Finding Balance @SaturnMuscle #SaturnStrong

When I began my fitness journey, it was all about losing weight.

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Like most first time moms, I freaked out at what my post baby body looked like. I gained a lot of weight during pregnancy and was at a loss at how to get my body back.

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Initially, most of the weight came off quick, but then I stalled out. I tried a dozen “Diet” pills, zany diets, starving myself, binding, endless amounts of cardio, you name it, I have probably at one time tried it. Basically my weight fluctuated….. A LOT!

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2010 diet pills, cardio, and binding

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Clean Eating (Organic foods and fresh foods only) and LiveFit Trainer 2011 This worked, but wasn’t sustainable for me and my family

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2012 Weight was back up. I start lifting heavier, running everyday, and what I now call “Bro’ dieting basically just eating chicken, rice, veggies, and protein shakes. I was not tracking my foods, just eating. This worked at first, but then I plateaued…. This was when I started tracking my foods. Had no clue what macro set up I should be at, so just played with it till it worked. I wasn’t eating near enough, but lost a ton of weight and started my first bulk into 2013

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By this time I had ended my first bulk and was ready to start cutting weight. I came across Flexible Dieting in September of 2013. This changed EVERYTHING for me! I now was losing weight, seeing muscle definition, and I was able to sustain the lifestyle.

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Everything from then till my competition

Going through all of the trials and errors is a part of everyone’s journey. It is how we learn about what works for us as well as how to love and nurture our bodies. My journey evolved….

I went from an overweight insecure girl with one goal in mind, to a happy woman who not only strives to have several goals, but is secure with what she is right now.

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Finding balance in this lifestyle was key for my success. I personally could not sustain the body I wanted with Clean eating, diet pills, binging cheat days, exhausting myself with endless hours of cardio, etc… I wanted to enjoy myself, my family, and my life. Skipping out on birthday cake and Christmas meals with my family, wasn’t doing that for me.

Does my weight fluctuate now? Absolutely! Difference between my journey then and my journey now, is I AM IN CONTROL 😉 I know what weight gain to expect and I know exactly how to lose it and how long it will take me. There is no set in stone way. Every individual is different. Can you still indulge and lose weight as I did? Yes! I have learned it is all about balancing not only your diet, but your lifestyle as a whole. I am still learning more everyday and evolving my journey. My advice to anyone who is looking for that “Quick Fix” STOP! If you want lasting results, it will take more than 21 days 😉 It is a learning process.  Continue to seek out ways to change your lifestyle. Learn what will work best for you. Find a lifestyle that you know you can live with. Learn to evolve….

Key things I wished I knew then…..

* Weight Training will NOT make you bulky, neither will lifting HEAVY. It is difficult for a woman to grow muscle. What weight training will do is the exact thing most ladies want, that is to give the body definition or “tone”. Pick up heavy stuff and put it back down 😉 You can thank me later

* Diet pills, wraps, lotions, shakes, etc are not necessary. Do I use thermogenics? Yes I do. I use Lipo-Ex when I am cutting weight. Typically in the last 4-6 weeks. When I am on a calorie deficit, I lack energy. Using a thermogenic helps give me an additional boost and maximizes my energy. Do I use a sweat wrap? Yes I do when I am cutting weight, but mind you wraps and most lotions are a temporary fix…by temporary I mean maybe a few days of change. Do NOT expect them to remove fat from your body. I also drink protein shakes. I drink them to help me hit my protein counts if I can not do so by eating. Typically in the morning I add Nitrox-Pro to my cereal and milk 😉 Living on a liquid diet of shakes is not healthy nor sustainable. Again, it is about balance

* That I could enjoy treats with my family and still maintain a healthy lifestyle. Losing weight doesn’t have to be horrible. It is science. A healthy calorie deficit is all you need. Will you get hungry? Yes, you are in a deficit, but with balance, you can still enjoy it! I do flexible dieting. Better known as If It Fits Your Macros IIFYM. I enjoy a 80/20 lifestyle I hardly call it a diet. 😉

* Be patient. Weight loss is a process. you didn’t blow up over night, so don’t expect to wake up and it all be gone after a week.

*Stay off the scale!!!! Measure and take photos. You will see the differences there. I weigh myself once a week, at the same time, in the same place, with the same scale. Why all the same? Your weight fluctuates CONSTANTLY. My weight from when I first wake up to when I go to bed, can change by 5lbs.

* Stop comparing your journey to someone else’s. No one is the same. No journey is the same. Everyone will have different results and have different macros, different training, etc. Just worry about you and I promise you will be more happy 😉

 

I have tried to treat my journey as an adventure. Will you get tired and frustrated? I would be lying if I said no, but the knowledge you will attain and the results you will see and feel are something I can’t even put into words. DO NOT QUIT! Keep educating yourself and find out what will work for you xoxo

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SBSC Fit Tips: Training and Nutrition #PoweredBySaturnSupplements @SaturnMuscle

It’s been a while since I have done any type of training update. Not for lack of wanting to, but rather lack of time.

I have a full plate right now, so time is not something I have a ton of. This off season’s training has the same focus I have every off season, which is to grow. I am a petite person, so growing muscle certainly doesn’t come easy. This year all of my training has changed. I stopped counting reps. Now a set is complete when the muscle is fully exhausted.

I feel this has done wonders for my growth. It also allows me to really monitor when I can go up in weight on certain lifts. This year I am doing much heavier lifts as well. My husband is educating himself and training for power lifting. What he has learned in that sport, we are implementing into my training. Not only do I have increased strength gains, but my muscle growth has been awesome!

A PR in deadlifting this past week will hopefully be followed by a PR in squats today! That would be an awesome birthday gift to myself!

Over the past couple of weeks I have been asked about cutting/bulking phases. What the differences are? And whether or not you can grow while losing fat? What are tips for both?

A cutting phase is where you are cutting body fat. Bulking is the phase of growing muscles. Unfortunately, you can not grow muscle in a calorie deficit. I find this is why many women have a hard time growing. Many fear fat. Growing muscle does mean you will also gain fat. For me, mine shows up in my belly, boobs, and butt. I used to have such a negative view of myself in the off season. I realized that this is just part of the process.

There are tips I have for cutting and bulking…

Cutting~

  1. Drink at least a gallon of water a day
  2. Eat several smaller meals throughout the day.
  3. Exercise at least 3 times a week.
  4. When exercising keep your heart rate up.
  5. Sleep at least 8 hours a day.
  6. Keep your protein high

Bulking~

  1. Increase your carb and fat intake.
  2. Lift with proper form.
  3. Fully exhaust your muscles when training.
  4. Sleep at least 8 hours a day.
  5. Don’t be afraid to eat!
  6. Protein should still be high.

Protein is something you rely on when building and maintaining muscle growth. I eat most of my protein via whole foods like chicken fish, and steak. I do still need more than what I eat and I use Saturn Supplement’s Smart Whey protein powder. It is my protein of choice as the macros on it are perfect. 32g of protein and little to no fat and carbs.

Smart Whey

Smart Whey is the perfect source of nutrition consisting of Cross Flow Micro-Filtered Whey Isolate Protein & Protein (dairy sources), and a high support vitamin and mineral complex. To enhance the overall perfection of this formula, Smart Whey is 100% NON-GMO, containing NO Genetically Modified Organisms.

The revolutionary Micro-Filtration manufacturing process produces a protein supplement that is 90 to 95% protein by volume. This purity makes whey isolate the most digestible protein available and is virtually fat and cholesterol free. It is by far the most desirable protein source to athletes. Each 35 gram serving provides you with 32 grams of pure digestible lactose-free protein enriched with L-glutamine and branched-chain amino acids. No other protein formula provides you with as much pure protein per serving!

I have stood behind this brand for over 4 years now and it is still a major part of my nutrition and development! It is always the brand I recommend.

What I Look For In Protein @SaturnMuscle #PoweredBySaturnSupplements

Looking for the right protein powder can often times be overwhelming. There are SO many types and brands of protein out there.

I have tried several different brands. One of the many reasons I chose to work with Saturn Supplements, is their phenomenal proteins. Many of the proteins I have tried in the past, couldn’t stack up to the quality that Saturn is producing!

Saturn Supplements

When looking at proteins, you will find there are several different types.

Micellar Casein protein is pure and slow digesting protein. Typically taken when you sleep, or if you plan on going a long period of time between meals. Can be pricey.

Caseinate Protein is less pricey, but also less pure.

Whey Concentrate is higher in carbs and fats and is not typically very pure.

Whey Isolate is lower in carbs and fats is more pure.

Hydrosylate or Hydrolyzed Protein is broken down into smaller fractions, so it is absorbed faster than concentrate or isolate. Can be pricey.

I personally look for fast absorbing and more pure proteins.When looking at proteins, it is easy to compare what you are buying and to figure out how pure your protein actually is. This is a trick I learned from Jez Carter’s Instagram page. He is very informational. He is currently a coach with Alpha Training Protocols

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I know the images are blurry, I apologize for that. What is says is, if you divide the amount of grams of protein in a serving by the amount of grams in one serving size, you will get the amount of pure protein. I personally aim for a purity level of 80% or more. Anything below that, I perceive as a waste.

For example my go to proteins are Smart Whey and Nitrox Pro

Smart Whey is a Whey Isolate

Smart Whey

Smart Whey is a Cross Micro Filtered Whey Isolate. This processing method uses a low temperature micro filtration techniques that allows for the production of very high protein contents. With using the formula above, you can see that Smart Whey is a very pure Protein at 91% 26 servings per container

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Nitrox-Pro is also a Whey Isolate

Nitrox-Pro

Nitrox-Pro is my favorite, because it is so high in protein per serving. Nitrox is an Ion Exchange Isolate and they tend to have the highest levels of protein of any isolate. Nitrox Pro is 89% pure 50 servings per container

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When looking into other proteins I know are popular, or that I have bought in the past, this is what I found….

Chocolate Shakeology 35% 30 servings per container

Advocare 41% 14 servings per container

In all fairness, both Shakeology and Advocare state these are Meal replacement shakes. Be sure to clarify that with the “coaches” you purchase from them.

Gold Standard 79% 29 servings per container

Syntha-6 is 66% 48 servings per container

Iso-100 81% 32 servings per container

So you can see that many of the popular brands range in pure quality. Definitely take time to do your research. Often times what is more popular and what seems to be more cost effective, may actually be far from the truth!

Where does your favorite protein rank?

Saturn Supplements is still running their 25% off sale, so be sure to take advantage of that before it’s too late!!!

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