CARBS: They aren't going to make you fat...well, sort of.

In a world so hyper focused on the consumption of protein, I’ve found that far too many people fail to introduce other important nutrition components in their diet, particularly carbohydrates. I get that the health world has spent years capitalizing on the whole no carb/low carb diet craze. But let me tell you this, it’s a bunch of shit. I’m not advocating by any means that eating an entire basket of dinner rolls before dinner is in your best interest, but you absolutely need carbs in your diet. The truth is, that carbohydrates are just as important as protein is. So why are so many people neglecting this? I’ll tell you why…because for nearly two decades people (women in particular) have been told that eating carbohydrates will make them fat. Although there may be some truth backed behind that statement, it’s mostly false. Instead of listening to that propaganda bullshit, I’m going to lay out the entire truth for you. 

Before going in to detail about why your body needs carbohydrates, you should understand the difference between certain carbohydrates. There are two types of carbs; simple and complex. Simple carbs are those found in processed flours and sugary products like white bread, donuts, cakes, cookies, pasta, etc. So they provide absolutely ZERO nutritional value. When you eat these types of carbs, you will get a short lived burst of energy. Your cells only need a certain amount of glucose at any given time, in which case, the glucose that is created by these simple carbs turns into stored glycogen in the liver and/or converted into fat soon after consumption…which I’m sure is less than ideal for many of you. Complex carbs however; are generally lower in calories, higher in fiber and packed full of nutrients that are incredibly favorable to your body. Vegetables, oats, grains, quinoa, etc are all types of food with complex carbs. These types of carbs are digested slowly and aids in a more gradual release of energy. So because your body isn’t jammed with a ton of glucose at one time, your body’s cells use what it absolutely needs and only leaves a far smaller amount that will be stored as fat. As an end result, you’ll end up being fuller for longer and most likely will prevent you from overeating or craving more unhealthy treats.

Now that you understand the distinction between the types of carbohydrates, you can fully understand WHY they are so beneficial to your body. As I’ve described above, when carbohydrates are consumed they are broken down into glucose, which fuels your body with the energy it needs to make it through the day…especially when it comes time for your to hit the gym. When you are either doing some form of cardio or weight training, your carbohydrate stores run out very quickly. This is critical to understand because carbohydrates fuel your muscles and prevent your body from breaking down muscle tissue. As important as carbohydrates are for your muscles, they also aid in fueling your brain, nerve and red blood cells. Without this energy, I promise you will feel mentally sluggish and tired, and let’s face it…nobody likes feeling that way. So now I’d like you to picture yourself either playing some sort of sport or working out while your body and mind are entirely depleted of any type of energy source. How well do you think you’re going to perform? You’re muscle tissues aren’t receiving the fuel it needs and your brain is feeling quite fuzzy. So to answer my own question to you…you’re going to perform like shit.

There’s also an abundance of misinformation as to when you should consume carbohydrates. Like I’ve covered in previous posts, when you eat certain things is just as important as what you eat. I like to eat some form of complex carb with almost every meal, unless it’s late at night before bed. Who needs a burst of energy while you’re lying in bed trying to sleep? Certainly not me. The timing of your carb intake is more crucial after your workout though. During your workout, your muscles are using glucose (which is usable energy) and glycogen (which is stored energy). There will be a point when these levels are so low that exercise simply can’t continue. As such, a hormone cortisol is secreted and has incredibly catabolic effects. The cortisol eats muscle tissue for protein and converts it into glucose. This produces glucose from these amino acids into the liver and results in a loss of muscle tissue. So the 60 minutes you just spent lifting weights, really didn’t do any good if you aren’t replenishing the proper amount of carbs. Post workout your body is severely depleted of liquids, glycogen and glucose, of which you need to replenish. It is critical that you get both carbs and protein to your muscle cells as quickly as possible (within 30 minutes of exercise). The elevated insulin levels you are creating will help drive nutrients directly to the muscle cells…and what’s better than a direct route of nutrients to your muscles? Nothing.

 How much carbs to protein should you be consuming post workout? You should be following a carb to protein ratio of 2:1. The amount of which you should be consuming also is indicative of whether you are looking to remain lean or gain mass. If you are cutting, most sources suggest you factor .25 per pound of body mass and if you are looking to gain mass then factor .50. For example; I am approximately 125 pounds. So I need to consume 45 grams of carbs and 23 grams of protein per meal.

I know this is a lot of information, and can be difficult to explain and fully understand because it is so scientific. So I’ll try to conclude in as simple of a way as possible. There are good (complex) carbs and bad (simple) carbs. It’s easy to determine really, if the food has been processed in any way or has been stripped from its original form, that automatically isn’t good for you and you can be safe to assume it is packed with simple carbs. However, if you are consuming food natural from its original state and is healthy/clean food, you absolutely should be eating it. Your body needs fuel, it’s as simple as that, especially when you are highly active. It’s even more imperative to replenish any depleted levels of energy so your muscles can grow and recover as effectively as possible. So please, do your body some justice and don’t give in to the low/no carb fad. Instead, eat them (the right kind of course) and your body will thank you.

Don't let the heavy weights fool you, I still have far too many emotions

I’ve been about a month into my competition training now (25 days to be exact) and already it’s been a complete roller coaster ride and quite the learning process. My first hurdle was my eating. It’s not a challenge for me to eat completely clean, it’s been a challenge to eat as much as I need to in order to hit my calorie mark each day so I don’t hit a deficit. Eating 2,200 calories and 140 grams of protein of clean food is no easy task. That is a ton of eggs, oats, chicken, grains, nuts fruit and vegetables (which is not cheap by any stretch of the imagination). It's also a lot of time in the kitchen cooking, preparing and cleaning up all of this food for the week. I come to work every day with about 5 tubberware containers full of food, and more snacks at my desk. My colleagues must think I'm a complete nut. For the first two weeks it was almost impossible for me to hit my calorie mark, only because my body wouldn’t be able to break down and process that much food, and that’s with the addition of the mass gainer I take. I eat within an hour of waking up until about an hour before I go to bed, every 2 ½ hours. No matter what, between 2-2 ½ hours I stop what I’m doing and eat, even if I was still full from my previous meal. It’s such a concept that takes some getting used to; to eat every 2 ½ hours even if you aren’t hungry. But, scientifically, it is perfectly logical. You’re body needs fuel, especially when you’re training as hard as you’d be for competition and need to put on some weight and muscle mass, and that is really only possible to eat so frequently. It’s amazing how quickly my body has adapted to that type of eating regimen because after the first two weeks I noticed that I’d now be hungry every 2-2 ½ hours, like clockwork, and not just hungry…but starving. This has been great because now I can consume the amount of food that I need to be eating without feeling sick, full or bloated 24/7. And let’s face it, this girl loves to eat. 

Within the first month, this journey has already been mentally exhausting. It’s been more of a battle with myself more than anything actually. The past week I’ve been going through bouts of self doubt and an incredible feeling of being over whelmed. Every week I’ve been taking a picture of my body and keeping it for my own records so I can see what exactly I need to focus on and in the future I can look back and see all of my progress. I’m always researching and reading up on articles about successful fitness competitors and their regimen, journey, etc. I am in absolute awe of these women. A lot of their stories are truly inspirational…and they have kick ass bodies. I started to reflect on my own self and thought “my shoulders aren’t as big as hers” or “my abs are nowhere as defined as hers are”. I started to become extremely discouraged. But then I thought to myself “shut the fuck up Nicole, you’re being a pussy”. Here is a compilation of all the things I realized (after I literally told myself to shut the fuck up).

1. These women have worked their ass off for YEARS to attain the bodies they have. 

2. I’ve only been seriously training for one month, and the type of muscle definition and growth I’m seeking isn’t going to happen in that amount of time. 

3. Thinking negatively about the muscles I haven’t developed yet and not being proud of the progress I have made is not going to get me where I need to be.

After realizing all of this, I decided I’d never have such a negative outlook again throughout this process. I have to think positive if I want positive results. I have to take this day by day and one step at a time if I want to succeed. I have to be patient (of which is not by strongest trait by any means) because this is not an overnight process, it's a long and arduous journey. I have to stop being so critical of myself (I’m that way by nature, I blame it on my type A personality) and absolutely have to stop comparing my body to every other fitness competitor/model. Instead, I need to strive to be the absolute best that I can be, not anyone else’s best.

Most importantly, I took a step back to realize that I need to be proud of what I have accomplished and the progress I’ve made so far. Exactly one year ago, I weighed no more than 105lbs (my lowest ever in my adult life had been 95lbs). I was a cardio bunny to the max, and the few times I did weight training I could squat no more than a 50lb barbell, curl no more than 12lbs and could barely bench a 35lb barbell. I was so unhealthily thin and so incredibly weak. I have always been incredibly active and into fitness, but the past few years (of which I will divulge more about in future posts) I was solely interested in losing weight and being thin, rather than maintain/gaining weight and being fit. Flash forward to today and I currently weigh 125lbs; squat more than 200lbs, curl 30lbs, dead lift 200 and bench 125lbs. My entire outlook on fitness and nutrition has done a complete 180 (for the better) and I am the strongest and healthiest I have ever been. For only a year of serious commitment and training, with some minor setbacks, that’s a pretty incredible accomplishment. 

So after all of this, I thought to myself…”Big fucking deal if your shoulders aren’t where they need to be 6 months now, or if you’re abs aren’t as shredded as they should be or even if your traps aren’t developing as well as you wish they would be. You aren’t competing tomorrow, you’re competing in 6 months…you have time. So chill the fuck out and slow your roll”.

Needless to say, the first month has certainly had it’s ups and downs. But I figure that making the commitment in the first place is an accomplishment, and I’m only going to get better each and every day. As long as I don’t let my emotions get the best of me. Don’t let the heavy weights and lifting grunts fool you…I’m still a girl, and I still have far too many emotions.

Regardless of whether you're training for a competition or just working towards your own personal fitness/health goals, don't get discouraged. It takes time, sometimes more time than one would wish for, but it's the reality of the game. Once you realize and understand this, you won't face such an emotional battle with yourself. Set-backs happen...plateaus happen....and you'd only be human if you were to be discouraged once in a while. But fight through it all and use that discouragement as fuel for your next workout...use it for your motivation. I don't care if it takes you 3 months or 3 years to reach your goals...this is your health. Whatever you are striving for, no matter how long, hard and painful the road to achieving it may be, it's absolutely worth every tear cried, every ounce of blood bled and every bullet of sweat produced.

I'M COMPETING!

You're hearing it from me first....I'm going to start competing in fitness competitions!

I've been teetering back and forth of whether I should do this or not for months now. I was training with my trainer and he says to me, "have you ever thought about competing"? That right there, was the only reassurance I needed. I never expressed my interest to anyone about doing this, just in case I decided not to. But the fact my trainer thinks that it's something I can accomplish combined with my new "grab life by the balls" outlook on life, I decided right then and there that I'm doing it. 100%. Full throttle. No holding me back.

I've competed in pageants for years, so I'm well adjusted to competitions, stage presence, competition politics and what goes in to preparing for something like this. I've also been on stage since I was 7 years old between dance, singing and acting. Being on stage doesn't bother me, in fact, I get an incredible thrill being on stage. I think that is something that's going to be in my favor, because I'm sure that's something that many contestants have a hard time overcoming their first go around.

I've decided I'm going to dedicate 6-12 months of solid, hardcore training before I begin competing. I think I'll start with Bikini, depending on what my body is like by that time. If I don't qualify and too jacked (which I hope happens) then I'll enter in Figure instead. I'm not a patient person by any stretch of the imagination, but I want to do this right. Although, I do plan on entering smaller scale local competitions in the next handful of months just so I get a better idea of what they are all about. Also, it will be beneficial to me because I can make all of my mistakes there before I do at a larger and more prestegious competition.

From where I started from up until now, I've come leaps and bounds. Seriously a complete 180. I'm almost an entirely different person when it comes to my outlook on exercise, nutrition and just an overall healthy lifestyle. But quite frankly, I prefer it this way. I'm in good shape now, probably the best shape of my entire life. But now that I'll be competiting, I need to take my diet and fitness regimine up like 10 notches.

I already eat clean almost 90% of the time. Now I just need to be eating MUCH more than I ever have before, since I want to put on about 10lbs of muscle. Let me tell you, I've never been so full in my entire life. I eat every two hours from the moment I wake up until right about the time I go to bed. I began this new plan on January 1st, and since, I don't think I've felt hungry one time. It's been a struggle eating so frequently and so much, because that's not something I've been used to, especially when I'm not even hungry. I'm literally forcing food into my stomach because I know I have to. In two weeks I've already seen some changes in my body, and I love it. I still have a long way to go in order to achieve my goal, but it's all a work in progress.

In terms of fitness, I've completely revampled my workout routine with much heavier weights and just a completely different layout than what I've been doing. It was about time for me to switch it up anyways because I was beginning to plateau. I'm beginning to see muscles in areas of my body that I've never had developed before...like rear delts and traps. Let me assure you that when I first noticed these developments, I couldn't stop staring at them. I've cut cardio down even more than when I did before, since I'm trying to put on weight and muscle mass. Instead of doing 30 minutes of cardio four days a week, I'm doing 20 minutes of HIIT training three days a week, which is actually more effective for my goals...but that's another blog for another day. (I promise I'll post about it soon!)

I've certainly been doing my research on what I have to do in order to prepare. I won't lie, it's overwhelming. I need to consider how to train 12 and 6 months out, 18 weeks, 12 weeks and 6 weeks and 3 weeks out prior to competition. I have to learn how to pose and work the stage in order to best feature my body. I need to take into consideration competition costs, registration fees, travel expenses, posing suits, tanning products and oils  and misc. expenses. It's a plethora of different things to consider which is overwhelming at first but something I know I can do.

I'm over the moon excited for this new journey. I just want a serious goal to work towards, and this is by far the ultimate goal in my opinion. It's going to be a lot of hard work..grueling work actually. But I'm ready and can't wait to endure this journey. I'll be posting blogs periodically about what I'm doing with everything from nutrition to fitness and everything in between.

If you're one of the many haters out there, go on and hate. Judge me for trying something unattainable by many and outrageous to some. Talk shit because you think I'm going overboard and need to slow my roll. Be unsupportive in any way you want to be, because frankly, I don't care. I'm not doing this for anyone else, I'm doing it for me. If you're the few who I know will actually be excited for me and supportive of this journey, then I more than welcome your prescence in my life. Otherwise, leave me alone and let me lift.

Rest Days: A Necessary Evil

I used to be one of those people who thought in order to see significant results in your body, you’d have to train every single day of your life (I also used to think a lot of exercise myths that far too many people believe…but that’s another post for another day). I would fear I’d lose my results by taking rest days. But let me give you insight to a little secret, over training is just as disadvantageous as under training. In fact, it’s simply counter-productive. So what if I told you that it was possible to see an increase in tone, size and strength by working out less? I’ll be honest, that wouldn’t have me jumping for joy. I absolutely loathe and despise rest days, because all I want to do is go lift and I can’t allow myself to. However, for those who aren’t freaks of nature like myself, would be ecstatic at this news. As much as I hate taking them, I know that it’s a necessary evil that I must practice. Days off from exercise can provide far greater benefits than an actual workout itself, and can allow you to train twice as hard during your next session.

First of all, thinking that you are going to lose any results or progress by taking a couple rest days is absolutely ridiculous. It is not physically possible for your muscles to atrophy in that sort of time frame. So get that shit out of your head right now. Once you start realizing, thinking and implementing the idea that taking a couple rest days a week will be more beneficial to your training, I promise you’ll see greater results.

Scheduling recovery days is just as crucial as scheduling workout days. This is the time that the body adapts to the stress that exercise can put onto your body. It allows your body to replenish energy stores, repair damaged tissues and to overall just repair and strengthen your body. Without adequate time to both repair and replenish, your body will continue to breakdown and you won’t be able to develop the muscles you are working so hard to build. If you want to continue to perform at a high-level, you have to allow your body to rest. It’s as simple as that. I don’t care how strong you are, overtraining will weaken even the strongest of athletes.

Now having a rest day or two does NOT mean you can sit on the couch all day and eat like shit. Your diet should actually be even cleaner than days when you do hit the gym. A rest day simply means that you aren’t working out. But that doesn’t mean you need to let everything else go down the drain. Do the same things you’d normally do, eat the way you know you should be eating and don’t be a lazy blob.

Active Recovery & Post-Nutrition
Now there is more to recovery than just taking complete days off from the gym. Active recovery occurs in the hours immediately following an exercise routine. This is the time for soft tissues (such as muscles, tendons and ligaments) to repair and for the removal of chemicals that build up as a results of cell activity that exercise promotes. The most important component of active recovery though, is replenishing energy stores and fluids that have been lost with the proper nutrition in order to optimize protein synthesis. Nothing irritates me more than when someone just worked their ass off in the gym and they try justifying a post workout gorge-fest because “oh, it’s ok…I just worked out”. Sorry, but that doesn’t give you free reign to eat whatever you so called please. Eating the wrong foods after working out is just as bad as not workout out at all. If you don’t replenish your body with the proper nutrition, I hate to break it to you, but your workout was a waste of your time. First of all, after your workout make sure to eat within 30-60 minutes, since this is the time frame in which your muscles will do the most repairing and need nutrients in order to do so.

Post workout you should combine both carbohydrates and protein. The optimal carb to protein ratio is 4:1, four grams of carbs for every one gram of protein. Protein provides the body with the amino acids that are necessary to rebuild damage muscle tissue as well as increase the absorption of water from the intestines to improve muscle hydration. So please, be smart. Don’t gorge yourself with food after a workout. Reward your body with the hard work you just put in by giving it healthy, clean food that is jam packed with nutrients to nourish your body.

Sleep is NOT overrated
Let’s say you implement all of the above, but you don’t sleep. Hate to be the bearer of bad news (not really), but if you aren’t getting quality seep…all of the above is pointless. Strive for eight hours, but don’t get any less than seven. Otherwise, your body isn’t going to be able to repair and build your muscles. Your body needs plenty of sleep for a multitude of reasons, but if you’re throwing weights around and putting your body through extreme levels of stress, it needs enough time to recover. So shut off the TV at night, and get your ass to sleep.

SO. Do me a favor, don’t make the same mistakes I’vemade in the past withovertraining, lack of proper nutrition and especially lack of sleep. Schedule rest days throughout the week. If your body feels like it needs a rest, it probably does, so listen to it. Properly replenish with the right foods post-workout. Last but not least, make sure you get plenty of sleep.

Gym Etiquette: New Years gym noobs and regulars are not exempt.

New Years Eve resolutions never fail. Most people’s resolution after ringing in the new year is to either lose weight, tone up or just have an overall healthier lifestyle. Listen, I am all for that. I would never be unsupportive of anyone trying to improve their health. BUT, what I am not supportive of is all the New Years gym noobs who will undoubtedly join the gym for a few months before calling it quits all the while they display ZERO gym etiquette. Don’t get me wrong, there are more than enough regular gym goers who for some reason can’t understand the concept of re-racking a weight. However, it seems as though once January rolls around, all of this ridiculous nonsense is intensified.

So if you are new to a gym or even if you are a regular and you don’t practice proper gym etiquette; keep on reading. If you are the rare few who practices proper etiquette, read on anyways, as you’ll sure to get a good laugh in when you think to yourself “so true” on almost every point

1: Re-rack your damn weight. If you have the strength to pick it up, you should have the strength to put it back. That doesn’t mean drop it in on the floor in front of where it’s supposed to go. In case this explanation is still too difficult to fully comprehend, this also doesn’t mean you put the 50lb dumbbells in the 15lb spot or the 80lb barbell where the 30lb goes. It’s a simple concept really: pick it up, put it down. In the right spot.

2. You’re not using the machine? Great, now get your towel off of it. There’s nothing worse than walking up to a piece of equipment and seeing a nasty, sweaty towel on it. You’re left wasting time looking around to see if anyone is using it and interrupting those around you to ask if anyone is. It’s reckless, annoying and quite frankly…disgustingly unsanitary. So stop being lazy and take your nasty towel with you. Oh, but before you do so, wipe down your sweaty ass print.

3. Working in – just do it. Gyms have limited equipment, and especially around New Years, the gym is more crowded than ever. If someone asks you if they can work in…don’t be a douche…be considerate and allow them to. This is especially aggravating when someone does 5 reps and rests on the machine for 5 minutes before doing another set. I could have done 4 sets and been done within that amount of time. Don’t be an ass. If you don’t oblige, just remember that karma is a bitch. The next time you’re on your last exercise and need to use the leg press machine but someone won’t let you work in….I won’t feel bad for you.

4. Don’t be a pussy...leave your phone in your locker. Is it so hard to not have your phone attached to your hip for one hour? With certain situations exempt, like if you’re waiting for an important phone call or you have left your kids at home and you only feel comfortable if you have your phone with you, then stop being so reliant on technology. Man the fuck up and go workout. Besides, how do you think you’re going to get a good workout in when you’re talking/texting more than you’re actually lifting? It’s especially aggravating when you’re sitting on a machine for 5+ minutes, not doing a damn thing, and talking to your girlfriend about your new nail polish. Guess what? I don’t give a flying fuck, nor does anyone else. Guys…this goes for you too…because you are equally as guilty. & yes, if you do this, I’m calling you a pussy.

5. Curling in the squat rack. For god sakes, don’t do it! It’s called a squat rack for a reason...it’s used for squatting. How would you like it if I went and squatted in the curl rack? Yeah, that’s what I thought.

6. Stealing plates. Let me illustrate a typical scenario for you. Someone is on a bench, with fairly substantial weight on either side of the bar. They get up to get or do something. Their towel AND water are sitting on the bench. It’s apparent they are coming back. DO NOT TOUCH THEIR WEIGHT. There are a handful of other plates you can take from the weight rack. I guarantee if you take a 45lb plate from only one end (or even both) and that person comes back to finish their sets…it’s a distinct possibility they will throw a weight at your small brained head. Not only is it irritating as all hell, but if there is an uneven amount of weight on the bar, they could seriously injure themselves.

7. Lastly, don’t ogle. I get it, there are attractive people at the gym. It’s also not easy when some attention whore is dead lifting in shorts that are buried all the way up her ass crack. And some exercises would naturally put someone in fairly compromising positions; such as bent over rows, hip thrusts, glute kick backs, etc. However, it’s creepy…and weird. Just mind your own business and get to your own workout.

Now that I’ve illustrated a handful of the most highly offensive gym faux pas, please take these into consideration.  I promise you the next time you step into the gym, you won’t get the death stares from those of us who know how to re-rack a weight or two.