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Readers, Welcome to the first issue of FitChick. This magazine is here to provide articles and advice that adheres to a strict and intense fitness regime for girls that enjoy challenging workouts, and who want to be strong instead of skinny. A FitChick is someone who wants to be just as strong as the boys. She is independent and fierce, and she goes after what she wants. This magazine is here to provide stepping-stones to achieve your goals. We are here to support you when your muscles are aching or you just can't seem to finish that last mile. We are here to push you further than you have ever gone before, and to congragulate you when you look back and see how far you have come. Join us on this journey, and together we will become FitChicks.
CrossFit star Camile Leblanc-Bazinet explains how the program has changed her body and her life. She also provides step by step instructions for her favorite workout, The Filthy Fifty, so you too can become a CrossFit junkie.
Tell us how you got started in CrossFit. I did gymnastics since I was 2 and started competing at 5. I ripped my hips at 16 and was looking for a new challenge. I did every sport (soccer, volleyball, ski, running, flag-football, rugby) and at a rugby party I met a guy who was an owner of a cross fit gym and he challenged me to try a session. That same day I paid for a year. What is your favorite thing about CrossFit? Obviously the community, but more than that it kept my family together at a point in our lives that we all started to go our separate ways. Both my sister and my brother own a gym together and my parents are two of their best clients. And the best it has done for me is that I see my parents healthier than ever. It seems like they both lost ten years and I couldn’t more proud to see that. Traditional training just don’t bring you magic like that. What does your Workout Consist of? It is a lot of strength training and skill work and some aerobic to. I might do a typical skill of the day (SOD) four times a week. What is the biggest misconception about CrossFit? That you are going to get injured. It is based on natural movement. CrossFit is like rehab for people who have
stopped moving for years. It is only going to extend your ability to keep up with a healthy lifestyle. What does your diet look like? I eat clean with some supplements. Mostly meat, veggies, fruit and nuts along with the supplements synths-6 protein shake and extreme endurance pill and some amino-X too. What is your favorite CrossFit exercise? Favorite would be pull-ups. I don’t know why but I can do a lot of those and really fast too. Do you have advice for someone starting CrossFit? Leave your ego at the door and be open minded because your life is about to change. Tell us about your biggest CrossFit influence? People who comes from a really hard place and overcome huge obstacles. Also my parents, they show me what hard work is. What does the future hold for you? Only good things. I believe that hard work pays and I am not ready to stop working hard. I just got married and I am studying chemical engineering and I am still training for the cross fit games.◄ Article from Athleticbuild.com
Getting down and dirty A CrossFit staple, the Filthy 50 is a brutal series of taxing exercises that's likely to seem endless if you've never done it before. The circuit includes 50 reps of 10 different exercises, all done as quickly as possible. This workout does a good job conveying the basics, and madness, of CrossFit. This worout gets to a lot of people at the knees to elbows stage, according to Sara Haley star of Sweat Unlimited, a DVD series of extreme five-minute workouts. “[The Filthy 50] is such a challenge because you have to literally be good at everything. It’s a full-body workout that includes cardio.” The sheer number of exercises can be hard to fathom, so it’s best to just pace yourself and focus on the task at hand, not on how much more there is to do. Of course, you can also modify this and do less of each exercise if you’re new to CrossFit and don’t want to dive in headfirst—try 20 or 25 of each during your first time through the circuit.
The Filthy Fifty: -50 Box Jumps -50 jumping Pull-ups -50 Kettlebell Swings -50 Walking Lunges -50 Knees To Elbows -50 Push Press -50 Back Extensions -50 Wall Ball Shots -50 Burpees -50 Double Unders
Begin in a flat-footed standing position. Jump with legs together onto the top of a box (24" tall). Return to the starting position. This is one rep.
Begin with feet on the ground or other solid platform, with hands gripping a bar in pull-up position. Perform a pullup, assisting with the legs.
Begin by holding a kettlebell with both hands in a starting dead lift position. Thrust the kettlebell forward and upward.
Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride.
While hanging from a pull-up bar, bring your knees up to touch your elbows. Then, return to a dead hang position.
The Cool Down Begin with a barbell in clean position (at neckline). Bend the knees slightly and explode upward to perform a shoulder press.
Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Bend forward then return to starting position.
Start in a squat position and holding a medicine ball . At the top of the squat, throw the medicine ball upward, bouncing it off the wall. Catch the ball.
Start in a squat position . Keeping your hands on the ground, jump your feet backwards. Perform a push-up and pull your legs back into a squat position.
Jump rope. Pass the rope under your feet twice before touching the ground. If unable to do double unders, perform tuck jumps instead.
After strength training or cardio, your muscles are warmed up so they’re more elastic and pliable. “This is when you’re going to see the most benefits in flexibility,” says Burke. “Stretching also relaxes the tension from the workout.” Although stretching hasn’t been found to decrease injuries, it has been shown to decrease next-day soreness in hamstrings, quads and calves. Stretching also maintains circulation in key areas and expedites the healing process after muscles begin breaking down. “You’re technically supposed to stretch each major muscle with four reps at 15 to 60 seconds each,” says Comana. “But that could take about 40 minutes. Instead, you can get away with five to 10 minutes.” If you just do one stretch, Burke suggests a hamstring towel stretch: Lie on your back, raise one leg and loop a towel around your foot. Pull the ends of the towel to bring your leg toward your chest and feel the stretch in your hamstring. Hold the position, then repeat with your other leg.
Hydrate Hydrate Every time you move you’re expending water from your body. After an intense workout, you need to replenish water supplies—this helps decrease muscle soreness and increase strength and flexibility. Article from crossfit.com
High Intensity Interval Training is a hot topic in the fitness world lately. Called HIIT, it involves jumping back and forth between relatively low and extremely high cardiovascular workouts. HIIT takes less time than traditional cardio workouts, and provides the same, if not greater, results, such as raising your metabolic rate and increasing your excess post oxygen consumption. HIIT can be done on any machine that allows you to vary your speed or resistance, including an elliptical. High intensity interval training is not appropriate for beginners. Before starting high intensity interval training, make sure you can complete at least 30 minutes of low to moderate intensity cardiovascular activity such as jogging, biking or using an elliptical machine. Once you are ready to try HIIT, warm up on the elliptical for five minutes to get your muscles and your mind ready for a challenge. To begin high intensity interval training, you need to identify the absolute maximum level you can push yourself to work out at. On an elliptical, this means either increasing the machine's resistance or level or increasing the speed that you are pushing the pedals until your heart rate is at or above 90 percent of its maximum. Your low intensity interval should keep your heart rate around 50 percent to 65 percent of its maximum. To find low intensity, reduce resistance, level and speed.
Efficient Super-efficient HIIT is the ideal workout for a busy schedule—whether you want to squeeze in a workout during your lunch break or to get in shape for a fastapproaching event. Research shows you can achieve more progress in a mere 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. (Watch and try this video of a 10-minute fatblasting cardio routine that burns more calories than a half hour on the treadmill!) And according to a 2011 study presented at the American College of Sports Medicine Annual Meeting, just 2 weeks of high-intensity intervals improves your aerobic capacity as much as 6 to 8 weeks of endurance training.
Burn More Fat Not only do you burn more calories during a HIIT workout, but the effect of all that intense exertion kicks your body's repair cycle into hyperdrive. That means you burn more fat and calories in the 24 hours after a HIIT workout than you do after, say, a steady-pace run.
Healthier Heart Most people aren't used to pushing into the anaerobic zone (that lovely place where you can't breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results. One 2006 study found that after 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, while maintaining the same pace.
No Equipment Necessary Running, biking, jump roping, and rowing all work great for HIIT, but you don't need any equipment to get it done. High knees, fast feet, or anything plyometric like jumping lunges work just as well to get your heart rate up fast. In fact, some equipment like dumbbells can make HIIT less effective because you want the focus to be on pushing your heart to its max, not your biceps.
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Lose Weight, Not Muscle Anyone who has been on a diet knows that it's hard to not lose muscle mass along with fat. While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight lost comes from fat stores. Win/win!
Increase Metabolism In addition to increased fat burning and more muscle preserved, HIIT stimulates production of your human growth hormone (HGH) by up to 450 percent during the 24 hours after you finish your workout. This is great news since HGH is not only responsible for increased caloric burn but also slows down the aging process, making you younger both inside and out!
Do It AnywheRe You can do it in a boat, you can do it with a goat. You can do it here or there, you can do it anywhere! Dr. Seuss would have loved HIIT. Since it's such a simple concept—go at maximum effort for a short period of time followed by a recovery period and repeat—you can adapt it to whatever time and space constraints you have.
Challenging This is not a workout you can do while reading a magazine or chatting with your friend. Because it's so short, you will be working hard the whole time. The trade-off is this format offers seasoned exercisers a new challenge and new exercisers a quick way to see results. You may be in pain, you may be sucking wind, but you definitely won't be bored!◄ Article from Shape.com
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Fit
If losing pounds is as easy as journaling about what you put in your mouth, can you use the same technique to help you stick to a fitness routine? Dieters who keep a food diary lose twice as much weight as those who kept no records, according to a recent study by Kaiser Permanente’s Center for Health Research. But while keeping a journal holds you more accountable for how you treat your body, sticking to a fitness routine is different from sticking to a healthy eating routine. Personal trainers we talked to recommend these tactics to keep you motivated and inspired to work out.
Change your perspective Shift your thinking from couch potato mentality to thinking like an athlete. This may sound like a big challenge, but it’s not as big a leap as you think. Essex, Massachusetts mom April Bowling, 33, stopped using her busy life as an excuse not to exercise. After the birth of her children (now ages 5 and 3), Bowling started viewing exercise as a way to set a strong example for her kids. “At first I looked at it as time away from them, but I realized kids do what they see you doing,” she says. “Now both kids are very physically active.” Bowling started thinking about her workouts at odd hours as a blessing rather than a sacrifice. She also found inspiration in others—looking outward for extra motivation. “Take inspiration from everyone you meet— even people who can’t be physically active,” she says. “It reinforces why I’m lucky.” Whether you need to hang an “I’m lucky” sticky note on the mirror, or you can see the power of health in your children’s eyes, committing to a fitness routine begins in your head.
Set a goal There’s nothing more motivating — sometimes even scary — than that first 5K looming in bold letters on the calendar. Register early and commit to an exercise program that will get you in shape by race day. “Set realistic goals that include clear milestones, and as you progress toward your goal, you’ll find a ripple effect occurs and things fall into place in your work, home life and health,” says Stacy Fowler, a Denver-based personal trainer and life coach.
The goal doesn’t even have to be an organized race. Maybe it’s a mission to fit into that bikini by the annual beach vacation or that old pair of jeans buried in your closet. Whatever it is is, define it, write it down and revisit it daily. Make sure it’s realistic and you can actually adapt your life around meeting the goal, says Philip Haberstro, executive director of the National Association for Health and Fitness in Buffalo, N.Y. Otherwise you’re setting yourself up for failure. Bowling started with a mini triathlon in 2006 (250 yard swim, 10 mile bike ride and 3.5 mile run). This year she completed Ironman Wisconsin (2.4 mile swim, 112 mile bike ride and 26.2 mile run).
Schedule a regular workout time Some of the most committed exercisers do it every day before the sun comes up or late at night when the kids are in bed. Sit down with your weekly schedule and try to build in an hour each day to be good to your body. Tamira Cole, 24, a graduate student in Clarksville,Tenn., was motivated to exercise regularly by the energy boost it brought to her day. “It’s easy to stay in bed. But you have to set an alarm and take the extra initiative,” she says. “Then you’ll find you have more energy and can be more efficient throughout the day.” If you convince yourself you’ll fit in a workout some time after that last meeting, once the kids go down for a nap or when your spouse arrives home on time, failure is certain. Chances are a last-minute invitation will come along; Weather will foil a bike ride; or the kids won’t nap. Write your workout on your calendar, set up daycare,
and rearrange things around this one hour as if were any other important appointment you have to keep. Or use technology like daily e-mail reminders, workout journaling websites or iPhone applications to keep you on task, says Haberstro.
Think fun and variety By nature, humans need change and variety to stay motivated. We also need to have fun — even while we’re working hard. Do both! Whether it’s a toning and sculpting class that changes choreography every week or a trail run that changes scenery every season, design your exercise routine around a variety of exercise methods. Make sure you include activities you truly enjoy and look forward to doing. Think movement that's more like recreation and makes you forget you're working out — like dancing, hula hooping or playing sports with family and friends. Listen to your inner voice when choosing the best workout for you, says Fowler. Cole found a hip-hop class that satisfied her passion for dance. “I had more energy from dancing than I did from running,” she says. Workout variety also challenges your body in unique ways, which may introduce you to new muscle groups you didn’t even know you had. Consider disciplines that give you more bang for your buck, suggests Haberstro. Ta’i chi and yoga, for example, serve dual purposes as mental therapy and physical activity. Or try a workout DVD to help you shake up your routine.)
Reach out to others for support In America, some tend to have trouble asking for help, says Bowling. Yet in order to stick to a fitness program, we need buy-in and encouragement from other people. “Exercising is built into our family life," Bowling adds. “We view it as a necessity. Sometimes it takes the place of watching TV together.” For others, it’s finding a friend with a shared zest for running, and planning scheduled workouts together. It’s easy to hit the snooze button when it’s just you, but much harder to leave a friend waiting at the track. Consider joining a social networking site or online community with fitness trainers and nutrition experts — and support from other people trying to lose weight and maintain healthy eating and exercise routines. People who get this kind of online support are proven to lose three times more weight than people going it alone. Lobbying your workplace to offer on-site fitness, yoga or Pilates classes will also support your mission for a healthy lifestyle, Haberstro points out. So start thinking of yourself as an athlete, and not a spectator. Set a goal, enlist a friend, mark it on your calendar and have some fun. You’ll be setting yourself up for a lifetime of better health, more happiness, and more energy for everything else in your life.
Protein Powder You might think that this is only supposed to be for the guys, but get that out of your mind. I have my mom taking protein smoothies in the morning and she is amazed at how much benefit she is getting from it. It helps her fight cravings for unhealthy foods, keeps her energized for her workouts, and also has helped her lose considerable tummy fat. The top selling protein powder in the industry which is getting a lot of attention because it is free of artificial sweeteners (which almost all protein powders have) is Optimum 100% Natural Whey which I also have in my kitchen. The vanilla flavour is great for mixing with fruit at anytime of the day for a healthy snack and I even got some for my mom and sister who have seen great results in losing a few inches in their midsection. If you’re especially sensitive to lactose it is also completely lactose free and great for those of you who are on low carb/low fat diets. Here is the link – Optimum 100% Natural Whey.For those of you who want a protein powder that is vegetarian (or vegan) then I would highly recommend the leader in the plant-based world: Vega One or Vega Sport Performance Protein for a complete source of essential protein amino acids, might be on the pricier side but definitely the best of the best natural ingredients from whole food sources.
greater requirement for these to help recover after strenuous workouts. I think it’s a safe bet to make sure you get all the required vitamins and minerals by taking a daily supplement which is specifically designed for women. The same great brand as the whey protein above by the name of Optimum has created a very affordable multi-vitamin especially for women and includes Iron and heart healthy antioxidants.
Creatine Creatine is a natural supplement that is hands down one of the most effective in creating strong muscle. There has been more research on this one supplement probably more than any other I have seen and even Olympic level athletes are taking it. It’s naturally found in meat, but having enough to help us in our workouts is pretty challenging unless you are eating tons of meat, so the supplement really makes sense. The way creatine works is pretty simple, it just helps our bodies store and use more energy especially in intense situations, in other words helps you get in one or two last repetitions. One note to mention, creatine does cause a little water retention but that water actually helps with the transport of nutrients to our muscles. These effects are temporary and when you take time off from creatine you will notice some serious weight loss and your muscles showing through with amazing definition and tone. Lucky for you there is one brand that actually has a women’s formula.
Protein Is n0t Just For Body Builders
Multi Vitamins for Women If you have a healthy diet full of veggies, fruits, lean meats and beans then chances are you are probably getting most of your required minerals and vitamins. But the thing is that if you’re working out then your body has a
Pre-workout energy drink If motivation is even slightly a problem for you then a pre-workout energy drink is a pretty great solution to giving you the boost you need. But most of these are again designed for men looking to pack on lots of muscle, so what about women? Well there are new versions specifically for women and include some great ingredients like Green Tea
and natural amino acids like Taurine and Arginine. One that is getting a lot of buzz for women is the Essential Amino Energy. Here is the link – Essential Amino Energy.
Omega 3 You’ve probably heard of these a lot lately, Omega 3 is an essential fatty acid (EFA) that we need to include in our diet because our bodies can not create them by itself. Recent research has proven that Omega 3s are great for cardiovascular health and cognitive function but also help your body in rebuilding cells as well as joint flexibility (which also helps muscles grow faster).
so supplying BCAA’s can help spare our muscles from being broken down. Because of this they are very popular supplementation for strength training individuals and are even given to patients recovering from cancer because of their positive effects. Remember more muscle doesn’t necessarily mean greater bulk and muscle helps your body burn more calories.
Natural Sleep Supplement
Consume 2G of Protein Per KG of Body Weight
Thermogenic Fat Burner This isn’t an essential one but many of you women are looking for metabolism boosting thermogenic fat burners which have the least side effects. Word of caution, these can still be pretty intensive so make sure you have a great diet and lots of water if you want to try this. The leader in the industry for this is Cellucor Super HD as it is proven to help with curbing cravings and is highly effective. On the other hand if you are looking for a thermogenic fat burner which doesn’t have stimulants then one of the latest and hottest in the market which is getting a ton of positive feedback is Magnum Nutraceuticals CLA. It attacks your fat cells from many different angles and the blend for women is pretty impressive.
BCAA BCAA’s also known as branch chained amino acids include 3 of the 8 essential amino acids our body need to make muscle: leucine, isoleucine and valine. Whenever we workout our body breaks down some of our muscle to create these amino acids for fuel,
You should know by now how important sleep is to your muscle muscle building efforts. This is the time when our muscles repair, recover and grow and if you’re not getting a rich deep sleep you are robbing yourself of the best results
Antioxidants There are many berries like Acai and Gojiberry that are all the rage right now because of their high antioxidant content. Antioxidants are important especially for women because they help reduce the harmful effects of stress by helping your bodies eliminate toxins and keep you looking young.
Joint Support Along side Omega 3, Glucosamine is a supplement which used to support flexibility and mobility of our joints. Research has already shown that the more flexible we are the greater range of motion our joints and muscles have which means better results when strength training. Furthermore, if you have knee, shoulder or back pain you may want to experiment supplementing with this natural product.◄ Article from Fitnessrx.com
Breakfast is the most important meal of the day for some, but for those who manage to squeeze some gym time into their routine, pre- and post-workout foods can be just as huge. While everyone’s nutritional requirements are different depending on their goals and activities, these snacks can offer the right balance of carbohydrates, fats, and protein to satisfy hunger, fuel workouts, and aid in recovery. Read on for Greatist’s 50 favorite pre- and post-workout snacks, including some go-to recipes from our trusted health and fitness pros.
Pre Workout 2. Protein Creamcicle Blend 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
3. Cha-Cha coconut shake Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
8. PB Apple Slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
9. Classic fruit cup Combine 1 cup berries, melon, banana, and oranges
11. Eggs n’ toast Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast. 12. Fruit leather Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather.
16. PB & B toast Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.
13. Energy in a bar Try opting for a bar with the most natural ingredients. 14. Chicken n’ sweets 2-4 ounces of sliced chicken with an equal portion size of sweet potatoes.
0. Veggie omelet Combine 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
24. Hearty salad Try 1 cup of salad greens,1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
25. Energy gel Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.
Post Workout
29. Chunky Monkey shake 1 banana, 1 tablespoon peanut butter, and 1 cup low-fat chocolate milk blended with ice.
40. 30. 35. Apples and Double G Beef and cheese shake squash Tease your taste buds an 8-ounce greens drink Try a handful of lean with 1 medium sliced apple (any superfood blend found at roast beef with an equal and 1 stick of low-fat most health food portion of butternut string cheese. 41. stores) 36. squash. Chocolate Tuna milk crackers One to two cups of Mix up a batch of light low-fat chocolate milk seals tuna salad, add two heaping the deal with extra spoonfuls to a handful carbs and of whole grain 46. 37. protein. crackers. AB & J Rice Bagel with Cakes egg whites Sandwich 1 tablespoon of Half a medium-sized almond butter and 1 teaspoon whole grain bagel with 2 eggs of strawberry jam whites makes a great between two rice post-workout cakes. sandwich.
48. Pita and hummus Pita with two spoonfuls of hummus adds a little pep back to your step with 49. quick digesting Egg carbs. scramble 2-3 whole eggs scrambled with a handful of chopped onion, spinach, and bell peppers.
39. Milk and cereal Any time is a good time for cereal. Add 1 cup of low-fat milk to 1 cup of 45. whole-grain BCAA n’ cereal. cakes Pair up two scoops of BCAA powder mixed in ice water with two rice cakes.