NutraChamps Blog

Category: Fitness

How to change up your movement patterns!

I’m pretty set in my ways when it comes to working out.

“If you want to see long-term, lasting results and you want to workout in the safest, most efficient way, Compound Movements are the way to go! These include Squats, Deadlifts, Overhead or Bench Press, and plank variations.”

However, I won’t lie and say this doesn’t get boring. You will eventually want to play around with other movements so that you aren’t only working in one plane of motion – most of these compound movements take place in the Sagittal Plane. This is probably the most familiar plane of motion for most people because many of our typical day-to-day activities happen within arms reach in front of us.

But, this does not mean we should veer away from the other planes of motion, like the Frontal Plane and Transverse Plane.

This woman is dancing in the Transverse Plane

I’m going to give you some ideas for how you can move in all planes of motion in order to make sure you are keeping your whole body mobile. These exercises are not meant to build muscle, rather they make you more resilient in a larger variety of planes of motion and ranges of motion. This is a great way to prevent injury, build up stamina, and experiment with something new without too much fatigue.

These 3 planes of movement also prepare your body for daily life, for sports, and they add variety so they are super versatile! Don’t forget: you don’t even need a lot of equipment to get started.

Here are some exercises I think are overrated or underrated, but if executed properly, can burn calories, increase range of motion, and lead to a healthier and happier life!

Burpees – Sagittal Plane

We’re going right in with the one people hate most! But for those who hate them, I’d like to ask why?!

Burpees tend to be a ballistic movement that requires coordination, speed, and mobility, but it can be so much more than that. Most of the time, people are simply performing this exercise as a finisher to their workout, which means they’re already performing this exercise pre-fatigued.

Play around with how you perform this exercise in order to get the most out of this compound movement.

This leads me to a video made by one of my fitness idols, Jordan Syatt. He made a video about how to properly perform a burpee. Although there is no right or wrong way, there certainly is a way to get injured more easily AND a way to perform this efficiently.

Burpees Are Overrated
If this offends you, watch the whole video. If it still offends you, hit the unfollow button. #burpees #burpee #crossfit #crossfitwod #crossfitgirls #workout #workoutoftheday #hiit #cardio #calorieburn #fitness
Posted by Syatt Fitness on Sunday, December 27, 2020

To sum up, try to perform the burpee in broken up movements: a really good Squat + a really good Push-up.

Sure, you can add a jump if you want, but it isn’t really necessary.

Plank Sliders – Sagittal, Frontal, Transverse

As if the plank wasn’t hard enough, now we’re adding an extra “twist”.

Planks can be performed through all three planes of motion.

The plank is typically performed as an Isometric exercise, meaning you hold it for a certain amount of time. In these three examples demonstrated by John Stolz, you’ll see that planks can be dynamic and don’t need to be held to be difficult. This means you get a bit more bang for your buck due to the increased muscle activation, making this a great warm-up for a workout!

John performing the Transverse Plane Plank

Here are the examples if you’d like to go take a look and find out how John incorporated the Sagittal, Frontal, and Transverse Plane in his planks.

Keep in mind that wearing the band between his forearms is completely voluntary. It can help increase resistance in order to activate the rotator cuff, lats, serratus anterior, and pecs, but it is in no way necessary if you’re starting to test out dynamic planks!

I personally like to play with twists, especially from a side plank. Play around with switching from side to side, moving the top leg forward and back to test your balance, or sweeping the top arm under your body for some trunk twisting!

Finally, my favorite is placing a slider under your foot to slide your feet out as far as possible to the sides, into a mountain climber, or to sweep the foot across to the opposite corner. Below I’ve demonstrated all 3 in my small space by using socks on my wood floors! A small towel would work as well, and cleans your floors in no time!

Lunges – Sagittal, Frontal, Transverse

This is another exercise that I hear complaints about often, especially when it comes to knees.

I get it! If you’re experiencing knee pain, this one does tend to be exponentially harder.

Lunges can be performed in all 3 planes of motion, however, I don’t often see much variety from gym-goers.

There are so many different variations that can be gentle on the knees but also challenge your balance, increase range of motion, and create more play in your workout!

Forward and reverse lunges travel through the Sagittal plane.

Side lunges or Cossack squats travel through the Frontal plane.

But these are my favorite: Transverse/Curtsey Lunges! They work your Glutes and Hips and require no equipment. They introduce more rotational force in the knee, so if you have knee issues, do not attempt these until you feel comfortable. Remember, if you feel pain, this is not normal and needs to be addressed before moving forward.

I highly recommend following or checking out The Prehab Guys because they have tons of preventative rehab exercises available on their website, including a page that talks about all of the different lunge variations you could try!

Some of these are killer but in a good way!

Conclusion

I only mentioned 3 different movements in this article, but there are so many more! Think of the things that we do in everyday life that require all 3 planes of motion, including cleaning your house, playing with your kids, looking behind you to turn a doorknob, lifting a heavy grocery bag, walking away from your car, and more.

If you are moving from one place to the other or can turn your body using your spine (neck, too!), you are constantly using these 3 planes of motion throughout the day. Why wouldn’t you want to make your body stronger in order to avoid injury? The worst thing would be to pull a muscle from an unexpected sneeze or cough! So take some of these exercises and give them a go!

The best thing is that if you give these a try, you’re still doing a variation of a compound movement, so you’re getting the biggest bang for your buck, even if you aren’t using any weights.

If you have any questions, drop them in the comment section and I’ll be sure to reply. If you have tried any of these exercises or other movements I didn’t mention, let us know in the comment section so we can add those to the list!

Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.

June 22, 2021
Should I use a Fat Burner?
“I’d like to lose stubborn fat, but I’ve hit a plateau. Should I incorporate a fat burner into my diet and lifestyle to lose those last few pounds?”

As a Personal Trainer, I get this question a lot.

There are so many supplements out there that promise weight loss, muscle gain, and a healthier, “better” version of YOU.

Is there really a pill that can help me achieve all of that? It sounds too good to be true.

The reality is, if it sounds too good to be true, it probably is.

This is not meant to deter you from using these supplements. In fact, I highly recommend a few different products if you are looking to pump up your muscles or lose weight safely, however, I never recommend supplements over the following two things:
- EXERCISE
- DIET
Exercise, Diet, and Supplementation work hand in hand (in hand…), and if they aren’t abused, can lead to a beautiful, healthy, and confident YOU!

There is no magic bullet, and that includes products like Fat Burners and products that promise Muscle Gains!

However, I do have clients who want to boost their fat loss. If they are planning on taking a product, I’d rather they understand what the ingredients in said product do to/for their body. This way they can anticipate what will or could happen to them while using these products.

Last month, one of my clients approached me wanting to learn more about Fat Burners. Because I work closely with the NutraChamps team, I have tested their product Active Burn, a fat burner with only a few ingredients that is scientifically designed to support your weight loss goals by burning fat while maintaining muscle. It acts as a carb blocker, metabolism booster, and appetite suppressant for weight loss.

Today, I’m going to review this product, let you know what I liked about it and what I didn’t like, inform you of the benefits of these ingredients, and let you know if this product might be right for you if you decide you’d like to supplement.

Notice how I said, “if you decide you’d like to supplement”. These supplements are all made to enhance what you are already capable of doing naturally. That being said, you DO NOT need to take a supplement to lose weight, but if you’d like to kick-start your weight loss, or are struggling to lose weight part-way through your weight-loss journey, it’s something you are free to explore.

What are Fat Burners?

Fat burners come in different forms: capsules, topical creams, beverages, and more.

Imagine hitting a bullseye on a target while playing darts. Let’s say you hit the bullseye about 50% of the time because you’ve been practicing. The other 50% is more inconsistent. Hitting “Bullseye” means to do something just right or to get the best result possible. Imagine hitting that target 100% of the time? This is what it’s like to take a fat burner with a consistent and healthy diet and workout routine.

Fat Burners help you aim better and target fat more efficiently. However, you can only hit the bullseye if you are backed by a healthy diet and consistent workout plan. Without those two huge factors, fat burners may as well be flushed down the toilet. Better put, they simply enhance the work you put in.

The Journal Obesity Reviews defines the term “fat burner” as “nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism.” Seems like a great option, right?! And it is. It’s a great supplement for those looking for a boost in fat loss, as fat burners are designed to stimulate hormonal reactions in the body, which break down fat by using it as a fuel source.

Most fat burners include Caffeine as the main ingredient. It’s added for its ability to increase your metabolism, provide energy for your workout, and to increase the breakdown of fatty acids in adipose tissue (stores energy in the form of fat). Once the fatty acids are broken down, they enter the bloodstream and can be burned up by our bodies to create energy.

A fat burner won’t fix a broken diet and can’t replace a workout, so if you’re opting to use this type of supplement, make sure you’re confident in your diet and workout routine.

Are Fat Burners for me?

I’m not against supplements that can enhance your workout experience.

That being said, I have a problem with adding something to my routine or lifestyle that is not well-researched, by me or by the company. Make sure you do your research to understand how a fat burner can help you. This way you can make a better-informed decision and adjust as you see fit.

Fat burners are for you if:
- You want to lose weight but have hit a plateau and want to try something new
  - No matter how well you eat, you may still find you hit a plateau because you don’t know how to target fat and use it as energy or your diet won’t allow for that.
- You have already honed in on your diet.
  - A thermogenic fat burner can help with the stuff your diet can’t always target, like boosting energy, helping to curb appetite, promoting fat to be used for energy, and increasing thermogenesis (core temperature change from the thermic effect of protein or cold showers) so you burn more calories throughout the day.
- You are serious about your long-term health and do not abuse supplements
  - It can be addictive to see positive changes in your body, but I do not endorse using supplements like this month after month expecting constant improvements. Your results will vary month to month and I think it’s important to take breaks from supplements that are not necessities, and that includes fat burners!
- Many Bodybuilders and Physique competitors swear by to help get as lean as possible before a competition
- Fitness-minded people and gym-goers alike can benefit by using a quality fat burner supplement to reach their weight-loss goals
Fat burners may not be for you if you’re looking for a shortcut to weight loss, have a heart condition, or lose your appetite entirely. There are way more factors involved here, and before anyone adds a fat burner to their diet, it’s important to consult a medical professional to make sure these supplements do not contraindicate current medication or medical conditions.

What can I expect to see/feel?

You could feel a variety of different things in as little as 2-3 weeks. Here are some ways you may see or feel a difference:
- You may experience suppressed appetite and you might consume fewer calories than you burn
- An increase in thermogenesis (when your body burns calories to produce heat)
- An increase in your resting metabolic rate (burning calories while at rest)
- A boost in energy levels, leading you to perform more intense cardio workouts and heavier resistance training
- You’re losing inches in your waist, maybe even your arms or thighs!
- The scale may read a lower number, or higher (depending on fat loss and muscle gain) – it’s always important to track body composition (fat %) over body weight.
How I’d rate Active Burn

⭐⭐⭐⭐

I give this product 4/5 stars! Here’s why.

I’ve used up two bottles of Active Burn, and I have to say there is a lot to like about this product.

Active Burn is great for those who are looking to boost their weight loss but also put in the effort in the gym and the kitchen. I think my favorite thing about this product was that it kept me full and satiated. I have a snacking problem, and I tend to look for snacks when I’m bored, so taking this before my workout and eating a light snack afterward usually lasted me a good 4-5 hours before I had to remind myself to eat again. That’s right! I had to REMIND myself to eat because I wasn’t really hungry, but know I need to eat to maintain muscle!

I used this product in the cooler seasons of Fall and Winter when my running and races had eased up a bit. I didn’t want to use a fat burner during my race season because I knew I didn’t need to burn additional fat due to my training schedule, and I didn’t feel the need to use Active Burn as a pre-workout.

The ingredients are clean, consistent, and unique.

They’re clean in that I can pronounce all the names of the ingredients and they are natural.

Every time I take this product, my body reacts fairly consistently, which is important because when I’m training, I don’t want any surprises from my body (jitters, too much energy, body temperature changes, etc.).

These ingredients are pretty unique!

Sure, most fat burners contain some kind of caffeine which helps you lose weight by increasing your metabolism and helping the body use fat for fuel, but this one also contains Green Tea Leaf Extract, which is rich in catechin polyphenols and caffeine, both linked to increased metabolism. The American Journal of Clinical Nutrition reports that “Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.” Green tea also has antioxidant qualities that are linked to improved health!

The White Been Extract in this surprised me. I honestly didn’t realize it could help with weight loss and was more surprised to find out it was a “starch blocker”! It does this by fighting the effects of alpha-amylase, an enzyme involved in breaking down carbohydrates into sugar. This slowing of alpha-amylase prevents your body from turning excess sugar or glucose into fat. White bean extract is also purported to prevent obesity and directly targets and reduces abdominal fat! Not to mention, this magical extract can also fight insulin resistance, enhance athletic performance, ease symptoms of arthritis, and reduce the risk of diabetes and other diseases.

Lastly, the addition of BioPerine Black Pepper Extract ensures the other ingredients are more readily absorbable by the body. NutraChamps adds this black pepper extract to other products as well, which I think is important so that you can easily make use of the supplement you’re taking right away and know that you’re getting all the benefits of the product instead of just taking a supplement and hoping for the best.

Here are some other customers who agree that this product has worked for them:

If I wasn’t a long-distance runner, and instead, wanted to compete in a bikini competition, I would definitely consider taking these more often. Because of the kind of exercise I’m used to, it’s not likely to have much of an effect on me, since I prefer slower and longer workouts (due to my endurance background). I also don’t use pre-workout often, and this has a similar effect when I take it before my workouts, meaning it pumps me up, acts as my coffee replacement so I don’t feel as dehydrated, and helps to target fat loss, which is not my main goal while racing.

Be careful taking this at night (or 5 hours before bedtime) if you are particularly sensitive to caffeinated products. You don’t want to be up all night!

I gave this 4 stars instead of 5 because I’m one of those people who are very sensitive to caffeine. Even with this sensitivity, I felt comfortable starting at 1 capsule and slowly make my way up to 2 once I started the 2nd bottle. Just be careful at first and start with the minimal dose, then progressively work your way up if feel necessary.

Conclusion

If you decide to use a fat burner like Active Burn, make sure to set reasonable expectations. If you’re looking forward to losing 40 pounds in a month, it’s not likely to happen. I don’t want to rain on your parade, but that’s not how these supplements work! For the average healthy individual, a healthy and safe amount to lose is about 1-3 pounds a week. Another thing to keep in mind is just because you’re losing weight, does not mean you are going to be able to spot-reduce. You could start to dip into your muscle mass, and that kind of weight is the kind you want to keep on!

Before using a fat burner, consider these parts of your lifestyle first:
- For the average gym-goer, I’d say you should aim for 3 resistance training workouts and 2 cardio workouts a week.
  - These workouts can be anywhere between 20 minutes to an hour depending on the intensity.
- Follow the 90/10 principle: Eat nutrient-dense whole foods 90% of the time.
  - Follow a flexible diet or track macros or calories. You can read more about tracking Macros vs. Calories here.
- Sleep 7-9 hours a night and lower stress levels where possible.
- Research your Fat Burner. If you have questions about NutraChamps Active Burn, comment below and I’ll be sure to find you an answer!
As with any nutritional supplement, be sure to check with your medical provider before taking a fat burner.

Leave a comment below if you’ve tried a Fat Burner before, and if so, what you thought of it. Would you be willing to try one out? If not, what do you like to do or use in order to achieve or maintain your fitness goals?

Resources:
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00908.x
- https://www.bodybuilding.com/content/5-truths-about-fat-burners.html#how-do-i-know-if-my-fat-burner-is-working
- https://www.verywellfit.com/fat-burners-proceed-with-caution-3121331
- https://examine.com/supplements/white-kidney-bean-extract/
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
May 31, 2021
Pyramid Training: What is it and How Does it Work?

Pyramid Training? Sign me up for this Pyramid Scheme! I’m all in!

First, though, you might be wondering what Pyramid Training is. That’s what this blog is for! The first thing you need to know is that Pyramid Training is for those who want to change up their workouts a bit, rather than do the same old straight set.

For the sake of this blog post, I will be speaking in terms of hypertrophy, defined by Merriam-Webster as an “increase in bulk (as by thickening of muscle fibers) without multiplication of parts”. Basically building muscle and burning fat!

A hypertrophy workout consists of exercises utilizing low to intermediate repetition ranges with progressive overload. An example of this is 3-5 sets of 8-12 repetitions, performing the barbell chest press at 75-85% of the one-repetition maximum (1RM) with a rest period of 1-2 minutes. This will vary on the type of workout you’re doing as you’ll see below.

When I compare Pyramid and Straight Set training, I don’t mean to say there is a better choice. It’s good to mix up your training every once in a while to add in some variety. Depending on your goals, you may want to give Pyramid Training a try.

Straight Sets look something like this:

3-5 sets of 10-15 reps of any specific movement.

3 x 15 Chest Press –> same weight, same # of sets, same rest.

A Pyramid Set looks a little different because, in those 3 sets, you will target the same muscle groups, but change the sets, reps, and rest.

Pyramid Training looks something like this:

First, find your 1RM by using a simple rep and weight calculator like this one. Once you have that, you’ll be able to find your appropriate weights for your reps and sets based off of calculations and experience rather than testing it out the day of your workout. This will cause unnecessary pre-fatigue. However, you should make sure you warm up appropriately, as usual!

So let’s say we’re working on hypertrophy. We’ll start at 12 repetitions. Find an appropriate weight that you can do for only 12 repetitions. You should not be able to perform 13 reps! This may take some practice, and perhaps this is why working on a straight set first or finding your 1RM may help you determine what weights work best for you.

Once you’ve completed that, you change the weight. The next set will be heavier because you will be performing fewer reps (10 repetitions). Notice that the rest (90 seconds) increases to improve the expression of anabolic hormones.

You will then do the same for a 3rd set – Increase the weight to your 8RM, perform 8 repetitions, and increase your rest to 120 seconds to allow for maximum recovery to maintain intensity and volume. Now, do you see where the pyramid comes from in the name Pyramid Training?

Source: NASM

It will look something like this:

Set 1 will be 12 reps @ 100% of your 12RM (ex. 40lbs) –> Rest for 60 seconds

Set 2 will be 10 reps @ 100% of your 10RM (ex. 50lbs) –> Rest for 90 seconds

Set 3 will be 8 reps @ 100% of your 8RM (ex. 60lbs) –> rest for 120 seconds

Once you’ve done your 3 sets, you can make a full pyramid by then reversing it. This is a bit tougher, as you are now starting with the heaviest weight and lowest rep-range (8RM for 8 repetitions), and ending with the lowest weight and highest rep-range. By the end, you will have completed 6 sets going up and down the pyramid. This does not include warm-up or cool-down sets.

Here is a visual so you can better understand what I mean by completing the pyramid or triangle.

Source: Supplementdemand.com

A final option and one I believe requires a bit more experience in the gym, is to use a Reverse Pyramid Training scheme. Take what you did in the first 8-10-12 rep-scheme, and reverse it. You would then be starting with the heaviest weight, and ending with the lightest weight.

It will look something like this:

Set 1 will be 8 reps @ 100% of your 8RM (ex. 60lbs) –> Rest for 120 seconds

Set 2 will be 10 reps @ 100% of your 10RM (ex. 50lbs) –> Rest for 90 seconds

Set 3 will be 12 reps @ 100% of your 12RM (ex. 40lbs) –> rest for 60 seconds

It may not look that difficult when written out like this, but imagine you are in a Strength Phase and you are working your way up to your 1RM. That means you’d be starting with the heaviest weight you can possibly lift once and then taking off weight, essentially making the exercise easier because it’s getting lighter, but then adding reps and decreasing your rest time. You could do this for up to 10 sets if you wanted to! It’s no easy feat!

One thing I’ll say about Pyramid training is that it does take a bit more thought and calculation, but if used properly, can bring you surprising gains in ways you haven’t yet experienced with straight sets. Although there is little wiggle room to change the weight, sets, and rest, it can be a good challenge when you’ve already tried straight sets in a previous hypertrophy phase.

Remember, three things will change on every set. Your repetitions, your weight, and your rest! If these are staying the same, it is no longer a pyramid.

Once you know what training phase you’re in, it makes it much easier to calculate. Training phases typically include one of the following: General Preparation, Burn, Hypertrophy, Strength.

Have you ever tried Pyramid Training? I personally have, but with the help of a friend and coach. I tend to have trouble keeping track of my breaks and, either not taking a break or taking too long of a break. If this method has worked for you in the past, tell us your story! What were you training for? Did it help to keep your program exciting? Let me know in the comments below!

Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards finding natural solutions to live as long as possible, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.

May 31, 2021
NutraChamps Success Story: Frechena Russ

Hi! I’m Frechena Russ. As you may or may not know, I was diagnosed as a quadriplegic at birth. Having a high-risk pregnancy, my mother gave birth to two twins but I was the only survivor. As a child, I was very gifted and academically inclined, earning honors throughout my middle and high school years alike. During this time, I had to undergo several surgeries, six operations in total by the age of 18, as a result of my chronic illness. I found a love for clothing early on in my life, and although I’m not able to sew physically, I enjoy sketching and developing ideas for new clothing.

My Goals and Successes

To satisfy the needs of individuals with disabilities, I am pursuing a degree in human ecology with a concentration in fashion merchandising. After obtaining a position in retail, I plan to become an entrepreneur either with my own small business or my own styling company.

In addition, I have written as a fashion blogger for I.d.e.a.l. Magazine. In July 2014, the company won the award for the magazine for Urban Young People with Disabilities. I.d.e.a.l. is an acronym for Individuals with Disabilities Express About Life. Our mission is to promote positive images of People with Disabilities in society. I also have aspirations to become a consultant in the industry for youth with disabilities in relation to the media. I have served as a Fashion Ambassador for the publication as well. This passion stems from years of work within the community. My time at the University of Maryland Eastern Shore for the past four years has been spent working with student organizations to enhance student perception of individuals with disabilities. Not only am I involved in academics, but socially I’m very active in my community to be a voice for individuals that identify with my circumstances.

Many people have asked me how I adapt my workout to every day with disabilities.

This is my response…

______________________________________________________________________________

Choose your activities

Choose an activity you find fun, even if it is multitasking, doing chores, jumping rope, riding a bike. I do my version of ring toss; it may not be much, but after lots of repetition, I’ve noticed a difference. My routine consists of exercising in a wheelchair, so my workout may look different than yours.

I use Therabands and do crunches/sit-ups. Hand weights are another favorite of mine. Working out is not easy, disabilities or not, but everyone can go at their own pace.

Carve Out A Specific Time

Take the time to schedule out a specific time of day to devote to exercise! You won’t have to constantly remind yourself. Just look at your calendar and stick to it!

Set Attainable Goals

Choose activities that are your skill level or higher. You want to push yourself but not pass your own limits. Remember, you set the boundaries for the activities you do, big or small.

Add time for muscle rest

If you were working out with a trainer, they would incorporate brakes, so why not do the same at home? Take short breaks in between each exercise or activity that will give you a body enough time to cool down. Allow your body to rest and not buildup on the lactic acid, as this creates fatigue.

Reward Yourself

Reward yourself with a low-calorie snack like fruit or nuts, or you can have a small portion of your favorite treat. I work out every other day to help my body relax and rejuvenate. Everyone deserves a cheat day for their favorite snack every once in a while. No one is perfect; we all make mistakes, but we are a work in progress.

I’ve been using NutraChamps’ Vitamin C orange and cherry flavored gummies for a couple of months now. These feel like a reward because they’re very delicious and nutritious for the body and easy to digest for somebody who has had vitamin deficiencies. For me, a gummy is more accessible than a pill – it also tastes excellent. I take my gummy along with my breakfast. I came across the brand accidentally and found out my family members are already affiliated with the Nutrachamps company!

View this post on Instagram

A post shared by Frechena RayelleXO Russ 👑😍🤗 💄 (@rayelle_ox)

If you want to try out these Vitamin C Gummies, feel free to use my 10% off code! Just enter FRECHENA10 at checkout for 10% off your entire order!

My name is Frechena Rayelle Russ. I’m an HBCU graduate and a fashion blogger a disability advocate influencer. Check out my blog Rayelle XO Always on the go to learn more about my adventures as a young woman with cerebral palsy.

Follow more of my journey here:

Instagram: @rayelle_ox

Blog: http://rayellexoonthego.com

Twitter: https://twitter.com/datgirlrayray

Facebook: https://www.facebook.com/RayellexoOTG/

May 4, 2021
Post-Workout: What to Use and Why
I love the post-workout feeling of being done for the day. Afterward, I feel accomplished. I feel like I can conquer the world! Sometimes I feel like I just need to take a nap after, but that’s beside the point. Most of the time, after a well-fuelled workout, I feel like anything I do after that is just icing on top of the cake.

My favorite post-workout meal in university was a dessert from McDonald’s that I’m not sure they make anymore. They used to have these cinnamon bun-type treats, called Cinnamon Melts. I am not endorsing this as a post-workout snack! This was a year or two after I had quit all of my extra-curricular sports and I would use the gym at my university to lift weights (looking back I probably gave it 40% of my total effort) and go to Yoga and Zumba classes. The fact that I would treat Mcdonald’s as a “reward” is laughable now, but back then, that was how I justified going to the gym and working hard. It was a way to celebrate with friends and, to be completely honest, I wouldn’t change a thing.

My childhood and teen years were very regimented. My practices and games were frequent, my meals and snacks were all prepared for me by my mother and I was living the life and didn’t even know it! So when I quit playing softball and field hockey competitively, and I had to plan my own workouts and meals, you can imagine the freedom led me to a life of disarray and sugar.

Workouts destroy your body if you’re not eating right

My research did not begin when I started my own workouts. It began due to getting sick frequently from, you guessed it, eating poorly post-workout! Believe it or not, workouts kind of destroy your body. If you are a healthy person, you can recover from a workout by fuelling properly and making sure you recover with rest and proper nutrition afterward. However, I took a different route. I had all the freedom in the world to eat what I wanted. I had started working and could go out for fast food with my own money. The combination of me wanting to look skinny and eat whatever I wanted led to many sick days, mood swings, and caused major metabolism and gut issues.

I’m sure we all have different stories that led us to where we are now and how we feel in the gym, on the track, in the pool, etc. This is some of the information I found out while researching what to consume after a workout, when to get your post-workout calories in, and how to boost your recovery and gains using supplements!

Is timing really everything?

Have you ever heard of the “Anabolic Window”? Also known as “the window of opportunity”, it’s basically the optimal time to consume your post-workout protein and carbs in order to maximize results if you are looking to grow muscle and recover effectively.

Apparently, this anabolic window lasts 30 minutes, and anything beyond that is supposedly less helpful. There is lots of research out there that shows that protein synthesis actually persists for at least 48 hours after exercise, but that it’s most important to get your post-workout nutrition within 2 hours of completion! An easy way to make sure of this is to have a meal ready to go in your bag after you leave the gym or have a protein shake on your way home so you can get some food in you!

Food

Eating post-workout is pretty important. It ensures you replenish your glycogen stores, decrease protein breakdown, and increase protein synthesis. When you do this properly, you can replenish your energy stores for the rest of the day, increase muscle size and quality, and repair any damage caused by the workout. Like I said earlier, workouts do destroy your body. It’s up to you to repair it!

When we work out, we deplete protein and carbohydrates that have been stored for that workout. This happens through Muscle Protein Synthesis (MPS). A workout is basically the breakdown of old, damaged proteins (protein breakdown), and the construction of new ones (protein synthesis). MPS doesn’t really change much after a resistance training workout, but protein breakdown increases dramatically, meaning that a lot more breaking down is happening than building up. Eating post-workout stimulates this MPS, which helps with recovery and enhances performance during your next workout. This is why the timing of your meals does matter but does not have to be so limited to only 30 minutes post-workout.

Put in simpler terms, after your workout, your body tries to rebuild its glycogen stores and repair and regrow those muscle proteins. Eating a meal soon after exercise can help you go through MPS quicker, leading to better recovery and more gains!

So what do I eat?

It is particularly important to eat carbs and protein after your workout. Protein aids in protein synthesis and carbs help replace muscle glycogen. With intense workouts, start by ingesting 30 grams of carbs and 15 grams of protein (in 500 ml water) per hour of workout time. This can be either during or immediately after your workout.

I’m not here to list a bunch of foods you could eat, and if you’ve read my pre-workout article, you’ll notice pre-and post-workout meals are pretty similar. Eat what you feel comfortable with. If you are not hungry, try consuming a liquid that contains rapidly digesting carbohydrates and proteins. Some of these include:
- maltodextrin
- dextrose
- glucose
- protein hydrolysates
- protein isolates
- protein concentrate
- etc.
This way, you may actually be able to accelerate recovery by utilizing insulin for nutrient transport to cells, more rapidly and easily digest and absorb the nutrients that are already broken down, and liquid is often better tolerated during and after workouts. The Academy of Nutrition and Dietetics recommends 1.2 to 2.0 grams of protein per kilogram of body weight for athletes. Many people can reach this amount of protein through food alone, but protein powder is a great choice for those who do not get enough for whatever reason.

Look for a good quality protein powder that contains minimal preservatives, additives, and sugars, especially if you plan on taking it almost daily.

Supplements

If you’re eating the appropriate food and macronutrients post-workout, supplements are just the cherry on top. I guess even a protein shake is a supplement to some!

Here are some of my favorites, however, you do not need to feel like you need to add all of these to your roster at the same time. Again, you may want to consider what kind of workout you’ve just completed. Do you need some of these if you’ve just gone for a long walk? Maybe not, but I’d probably still take some tart cherry and fish oil since I know I have arthritis. If I’m looking to build muscle after my Hypertrophy workout at the gym, I may want something extra. I’ve listed the following supplements in no particular order.

Tart Cherry

Tart cherries are loaded with antioxidants and anti-inflammatory compounds that naturally support the immune system, muscle recovery, joint comfort, and promote healthy sleep patterns. This one includes Celery seed, whose active plant compounds support joint flexibility, comfort, and mobility – all keys for healthy joint function. Celery has also been shown to provide some protection from uric acid-induced inflammation in gout, making it a perfect partner with the tart cherry in this formula. You can also find or make your own Tart Cherry juice, but brace yourself: it’s going to be sour.

L-Carnitine

Protects muscles from excessive damage while training intensely. It can actually lead to as much as a 40% reduction in post-workout muscle tissue damage! Studies show that L-Carnitine supplementation can lead to greater uptake of testosterone, too! This leads to quicker recovery and a greater anabolic response to your training session. A scoop of 2 grams in your water is all it takes!

Collagen Peptides

Like the NutraChamps Collagen because it is unflavored, supports hair, skin, and nails while improving joint comfort and gut health. It goes great in my coffee before a workout or in my protein smoothie after my workout.

L-Leucine

This ingredient can be found in a lot of supplements, or can be taken on its own in powder or capsule form. It is the most anabolic (growth & building) and anticatabolic (breakdown of molecules in digested food for use as energy) of the branched-chain amino acids (BCAAs). Leucine is the BCAA whose benefits are backed by the greatest body of research and scientific evidence, all of which point to its effectiveness at aiding muscle recovery and growth. Most BCAAs will come with several varieties of amino acids, but you can find this one on its own if you prefer! Inactive people can take 3-4 grams of leucine per day, so if you’ve just completed a tough workout, 5 grams can be consumed during your workout and another 5 grams within 30 minutes of workout, equalling 10 grams total.

Fish Oil

Fish oil is one of the most beneficial supplements available for heart & brain health, joint comfort, eyes & more! It helps prevent or reduce muscle soreness, inhibits the temporary loss of strength and range of motion after exercise, and improves muscle sensitivity in older adults. Even if you aren’t working out, I’d highly recommend using this supplement daily for all of its other benefits! In fact, back when I was getting sick all the time, I was not taking fish oil. Researchers published a study they conducted in 2012 regarding fish oil consumption post-exercise

and how it can enhance your immune function! Subjects performed an hour of cardio at 70% of their heart-rate max (HRM), then consumed 3 grams of fish oil or a placebo oil per day. Blood samples were taken pre-supplementation, pre-exercise, and 1 or 3 hours post-exercise. The samples revealed that 3 hours post-exercise, a specific protein that regulates the activities of the immune system’s white blood cells called PBMC IL-2, was greater in the group taking fish oil than in the group that took the placebo. PBMC IL-2 is a natural killer of viruses, and it looks like fish oil can actually enhance the actions of the immune system so you can prevent colds and drops in immune function post-workout! I thought that was pretty neat.

L-Glutamine

Another essential amino acid, L-Glutamine helps to ignite the release of natural growth hormone, enhances nitrogen retention, staves off muscle wasting (decrease in muscle mass due to lack of physical activity or proper nourishment), and provides a powerful boost to the immune system. Not only are you building more muscle (and likely burning fat), but you’re also keeping your immune system strong so you make it to your next scheduled workout.

What to avoid

You know what I’m going to tell you! Technically, eat what you want. There is no good or bad food, but there are foods that will get you to your goals and foods that may hinder your goals.
- Foods high in fat: This will slow the progress you’ve made during your workout and slow down your digestion. Post-workout, you want the opposite! You want to replenish your body’s glycogen and reduce the amount of fat your body stores.
- Snacks high in salt: Sure, you want potassium to replenish all the sweat/water you’ve lost since sodium is important for recovery and inflammation, but salty snacks actually lower your potassium levels, so replace those chips with a baked potato instead.
- Soda or fruit drinks: Sugary sports drinks are not going to help you recover. I know many athletes endorse Gatorade or other name-brand sports drinks, but they also train up to 10 hours a day. These drinks will likely slow your metabolism, so instead reach for electrolytes low in sugar or drink plain water and eat a potassium-rich banana.
- Sugary pastries: I guess these are technically considered carbs that could replace glycogen (muscle fuel) after a vigorous workout, but the cons far outweigh the pros! Doughnuts and pastries can clog arteries, make you gain fat, leave you inflamed, lengthen recovery time, and lead to gut issues over time. You’re better off swapping out for a whole wheat bagel with sugar-free PB and homemade jam.
Conclusion

The one thing I’ve worked on the most since I started my exercise journey over a decade ago is eating nutritiously post-workout. I managed to get away with eating poorly for years! I would justify it by telling myself I could take a few days off my training schedule due to inflammation and pain, and I knew that I could eat what I wanted without gaining weight.

When I could no longer get away with those excuses, I decided to listen to my body and give it what it needs. Although my body doesn’t crave food immediately after a workout, I know that the pain I will feel up to 2 days later will not be worth it. I don’t necessarily like protein shakes, but I know the benefits of chugging one after a workout will lead me to more gains long-term. In order to succeed at this, you need to be in it for the long haul!

Remembering that you just need some clean carbs and protein after a workout is pretty simple. Anything other than that is extra. Do not overcomplicate it. This guide to post-workout eats and supplements should give you a headstart in the gym. Let me know how you treat yourself after a workout. Do you ever think about your Anabolic Window? Do you like to indulge in junk food before or after? How did that affect the rest of your workouts for the week? I’d love to hear from you!

Sources:
- https://www.webmd.com/fitness-exercise/ss/slideshow-bad-workout-foods
- https://www.precisionnutrition.com/workout-nutrition-explained
- https://www.precisionnutrition.com/about-post-workout-nutrition
- https://www.shape.com/healthy-eating/diet-tips/guide-to-pre-post-workout-supplements
- Fish Oil study
- https://www.byrdie.com/what-to-eat-after-a-workout
- https://www.muscleandfitness.com/flexonline/flex-supplements/best-post-workout-supplement-ingredients/
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards finding natural solutions to live as long as possible, creating inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
April 22, 2021
Pre-Workout: What to Use and Why
Pre-workout powders? Water? Coffee? McDonald’s fries? What should you use?

I’ve indulged in all of these things before a workout in the past. I guess you could say there is no right or wrong food to eat pre-workout, but there are certainly some foods that can optimize your workout and other foods that are a bit riskier. Some of it is trial and error, and other times, you may just know what makes sense by doing the appropriate research. For example, I know pre-workout powders and drinks are popular because they get you revved up for your workout. However, I also know that too much caffeine will make me jittery, anxious, and unproductive. For that reason, I would go for a greener version of a pre-workout that contains little to no caffeine, and maybe some antioxidants, vitamins, and minerals.

Pre-Workout Food?

Technically, you can get away with eating nothing before a workout! Here’s why: you don’t always need a bunch of energy through calories. If you work out when you wake up, you may still have energy stores left from the night before. The only time I’d say it’s important to force yourself to eat something small would be if you have blood sugar issues. I personally like to wake up and walk 6km-10km in the morning without having eaten a meal. Sometimes I’ll have a coffee while I walk or before I leave the house. However, do I consider this a workout? Not really. I treat this walk as a way to get out of the house and as self-care for my mental health.

My workouts consist of running, yoga, and lifting weights. In those cases, I usually eat, and here’s why.

When you fuel your body with proper nutrition, you’re able to maximize the benefits of all your hard work at the gym. “Proper nutrition” will vary from person to person, but eating before a workout will help you avoid any distractions from hunger, feelings of lethargy, nausea, and dizziness. When you don’t eat, you could also increase your chance of injuring yourself. When you do eat, your chances of needing supplements on top of a healthy diet are pretty low.

Try to eat a meal or snack 30 minutes to 3 hours before your workout. This way you can avoid digesting your food while working out, but also still have that food available in your body to use as energy. If you eat a small snack like a banana, you may be able to eat it 30 minutes before a workout, whereas a big breakfast of eggs, toast, and potatoes may be better a few hours apart from your workout.

Some popular pre-workout snack or meal options are:
- fruit (bananas for potassium and carbs!)
- oats (you can make oatmeal, bars, or throw them in a smoothie)
- chicken, spinach, and potato (any kind of light protein, easily digestible veg, and carb will do)
- dried fruit (basically healthy sugar bombs)
- toast and jam or toast and hard-boiled eggs
- greek yogurt with fresh fruit (high protein!)
What are you training for?

Technically, I could recommend you fuel with carbohydrates and proteins, but it will depend on the sport.

If you are an endurance athlete, you likely log a lot of miles a week. Your calorie and carbohydrate needs are higher than most. You can add a protein + carb drink during your training as well.

If you’re a bodybuilder, you want to grow some serious muscles and likely gain weight. Your pre-workout protein needs will be higher than most, and so will your calories. Again, you can add a protein + carb drink during your training.

If you’re getting ready for a fitness competition, you’re likely looking to reduce body fat percentage (not necessarily lose weight), and you may be in the gym A LOT! Your carb intake will be lower, focusing on increased protein and maybe adding in a performance-enhancing, muscle-preserving essential amino acid (EAA) during your training.

Notice how everyone can eat the same foods, but in different portions, varying macronutrients, and likely different timing as well!

Protein

Protein pre-workout can help you maintain or even increase your muscle size, reduce markers of muscle damage, and floods your bloodstream with amino acids just when your body needs them most.

Carbs

Carbs before exercise fuel your training and help with recovery, preserve muscle and liver glycogen, and stimulates the release of insulin.

Fats

Fats pre-workout don’t really improve or diminish sport performance. They do help to slow digestion and provide vitamins and minerals. They are not as essential before a workout.

If you’re training in the gym for general health, focus on eating more minimally processed foods (protein, veggies, good-quality carbs, and healthy fats), ensure your portions are the right size for you and your body type, and eat slowly until you’re satisfied.

Supplements

The great thing is, you don’t even really need to supplement pre-workout. If you’re eating a healthy diet and choose to eat something higher in carbs before a workout, you should be ready to go. Some of us may need a little boost or want to supplement with something on top of a healthy food diet in order to recover faster or out of convenience. It isn’t easy to always have the right foods on hand, so some of these supplements can help fuel you for the next hour or two of your workout.

Your choice of pre-workout supplement will depend on the kind of workout you’re doing. This is because some will boost your endurance, while others increase your strength or power. The following is a list of some possible pre-workout supplements (in no particular order), some of which you may already have lying around at home.

Citrulline

This amino acid is naturally produced in your body and is also found in many foods like watermelons, cucumbers, and pumpkins. Taking Citrulline can help supply your muscles with the oxygen and nutrients they need to perform well. It’s also significantly reduced muscle soreness in the days after exercise, so no more DOMS (delayed onset muscle soreness). Aim for 6 grams of L-citrulline pre-workout or post-workout and see if it works for you. You can find this ingredient in NutraChamps’ Nitric Charge, a great product for blood flow, boosting nitric oxide production, and enhancing muscle growth and recovery.

Sodium Bicarbonate

That’s right, baking soda! It can help fight against acid buildup in the body and reduce fatigue during exercise (that burning feeling you get in your muscles). This is a great supplement for intense activities. The optimal dose is about 136 mg per pound of body weight. Just mix it into your water and you’re good to go. This one is not great for those who are sensitive to salt.

BCAAs

Branched-Chain Amino Acids consists of 3 important molecules: leucine, isoleucine, and valine. Many of these amino acids are found in high quantities in animal products, which makes this product great for Vegans or those who do not consume enough animal-based foods. BCAAs are great for endurance sports like running, cycling, and swimming. They can also reduce mental and physical fatigue, and may reduce muscle soreness after cardio and weight training. Doses vary from 5-20 grams. It’s hard to overdo this one, and you can usually find one that tastes fairly good. I’ve tried the unflavored ones… would NOT recommend, unless you’re staying away from sweeteners!

Nitrate

Found in foods like spinach, turnips, and beets, Nitrates can be beneficial for endurance athletes. It improves exercise performance by decreasing the amount of oxygen needed during exercise. A dose of 2.7-5.9 mg per pound of bodyweight is safe to use. I personally like taking BeetHeat before/during my workouts, especially for longer runs, to boost my endurance and stamina.

Beta-Alanine

B-A is an amino acid that helps fight muscle fatigue. It’s most effective at improving your performance during very short bursts of intense exercise like sprints that last 1-4 minutes. per day, aim for 4-6 grams.

Caffeine

There are lots of natural ways to get caffeine, such as coffee and green or black tea. This is a great supplement for all types of workouts, from cycling, to weight training (endurance to strength). The recommended dose of caffeine for exercise performance is about 1.4-2.7 mg per pound of body weight. Be careful to not consume too much or too late in the day. High caffeine consumption can lead to sweating, tremors, dizziness, and vomiting. Consuming too late in the day can mess with your sleep patterns, which for me is anytime after 12pm!

Creatine

This molecule is already naturally occurring in your cells, so it’s a pretty popular dietary supplement. It can safely increase muscle mass, strength, and exercise performance. Studies report that strength gains from a weight-training program are about 5-10% higher on average when people take creatine as a supplement! To maintain optimal muscle stores, 3-5 grams are recommended daily. Taking too much ends up being a waste of money, so don’t overdo it.

What to avoid

You may be tempted to eat something fatty pre-workout, thinking that you’ll just work it off anyway. You wouldn’t be totally wrong, but that’s also not a healthy or efficient way to approach your workout.

Here are some foods you may want to avoid before a workout and why:

Some granola bars

These are often full of sugar, which your body will burn through pretty quickly. You may hit a wall mid-workout depending on the length or intensity.

High-fiber vegetables

I never thought I’d tell you not to eat veggies, but right before a workout is not the right time to eat veggies like broccoli, brussel sprouts, or cauliflower (my favorites!). These are harder to digest which could make exercise feel uncomfortable. Instead, you can try some steamed asparagus or potatoes for a little boost of green energy.

Dairy

Not all dairy, but specifically fruit yogurts. These tend to have a lot of added sugar and fat. For people who are sensitive to dairy, this is especially detrimental to your workout and could leave you feeling bloated and gassy.

High-fat foods

I love healthy fats like avocados or nuts, but they may not be the greatest before a workout. Foods high in fat are harder to digest and take longer to convert to usable energy for your workout. It’s why many people prefer carbs instead of fats pre-workout! You can use that energy right away rather than store it for later. Fats may actually do the opposite and make you tired rather than revved up.

Fast food

I know, it seems like it would be the best quick snack before a workout, and I used to do this ALL the time when I was in uni. But, foods like fries or burgers could make you uncomfortably full or make it tougher to work out. Plus, these foods are high in fats, which we already know make it tougher to convert those calories into energy.

Energy drinks

This one isn’t for everyone. Some people can easily chug one of these and bang out a workout. Depending on the person (and their health conditions) and the workout, this could actually be ok to consume. However, I find these make me (and others) pretty jittery. Instead, I’ll drink a coffee or espresso shot right before, so that I know exactly what ingredients I’m consuming.

Fasting

This one’s controversial. I’m guilty of fasting before going on a 10km run and before hitting the gym. If you’re just waking up and can’t stomach a meal or if you know you ate late at night and still haven’t quite digested your meal, go for it. Don’t miss a workout just because you haven’t eaten. What I have found is that when your body has no energy to pull from, your body depletes itself of calories and energy, which could ultimately end up slowing your metabolism. You will have to be ok with potentially not performing as well during workouts or losing muscle mass.

Conclusion

It can be confusing to know what you need before, during, or after a workout. These are just a few of my thoughts based on personal experience and research. It’s important to note that I am an avid runner and yogi, and enjoy weight training, but do not do as much of it at the moment due to lack of access to a gym. My pre-workouts will likely change when my workout routine changes. I would like to incorporate more supplements into my regimen when I start hitting the gym again, such as Creatine. I’d also like to see how eating a pre-workout meal before a really heavy workout can help, rather than fasting or eating something small.

I’m no expert. I’m just learning and trying to listen to my body’s cues when it comes to what I think my body needs and what it actually needs. None of this is set in stone, and as long as my workouts and my body is evolving, so will my supplement and pre-workout routine.

Let me know what you are currently using and how it’s working for you. I’m curious to see what kind of athletes we’ve got here in our NutraChamps family!

Sources:
- https://www.webmd.com/fitness-exercise/ss/slideshow-bad-workout-foods
- https://www.inkin.com/blog/en/The-Best-Pre-Workout-Foods
- https://www.self.com/story/what-a-registered-dietitian-says-you-should-eat-before-and-after-a-workout
- https://www.precisionnutrition.com/workout-nutrition-explained
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards finding natural solutions to live as long as possible, creating inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
April 15, 2021
Best Food to Eat Before and After Working Out
What food do you need? Do you often wonder what to eat before a workout? How about after a workout? Me too.

I had trouble finding a balance between eating just enough so I have energy, but also eating the right foods to build muscle, burn fat, and feel fuelled for whatever workout I had in store. Post-workout, I’m not usually hungry, but I know that I have a short 45-minute window where I need to eat some protein in order to maximize my body’s ability to recover after exercise. There are a lot of fuel food rules when it comes to exercise, so it can be confusing!

Seeing as I don’t tend to eat a lot of food before a workout (and sometimes even work out while fasting), and I don’t enjoy eating much after a workout since I’m not hungry, you can imagine that the thought of eating while working out seems extremely unappealing to me.

However, that mindset had to change when I started running long-distance. Food is fuel. My mother introduced me to running when I was about 9 years old, and I’ve always been a pretty active child and teenager. Since I enjoyed running, I started signing up for races. I started with some 6-mile races, then moved up to half-marathons. I stopped myself at 21.1km because my body didn’t like running any longer than 13.1 miles on the road. Then I discovered hiking and trail running. The next natural move for me was to start running races on trails, but I went from running a half-marathon on the road to running a 50km

Between 2016-2018 I ran about 8 Ultramarathons (any race over 50km is considered an ultra). During this time I learned a lot about what my body could and could not handle. I made a lot of mistakes, which is likely why my long-distance running career didn’t last long. I ate whatever I wanted, whenever I wanted, and most of the time, ate too little while running. After a race, I’d have a box of cookies and a beer! After all, I had earned it, right?!

I’m going to go through the types of foods that you can incorporate into your training program, whether it’s before, during, or after a run. I’ll give you a few options in all those categories, but in the end, it will depend on your tastes, how quickly or slowly your body utilizes energy in the form of food, and how you recover.

When to eat

Before you workout, you want to make sure you eat something if you will be moving for an extended period of time. For example, I know I can run 10km without water or food, but some may feel they need a water bottle with them to ensure they are properly hydrated. This will depend on how long it takes to run that distance, as well.

Eating far enough in advance will allow for proper absorption and metabolism and will decrease GI discomfort during your endurance workout. This is usually around 2-3 hours before the start of your workout.

During a workout, aim to eat and drink separately! Eating during the run provides energy, while drinking provides oxygen to your muscles. Nutrition can make or break a training run or race, and it’s one factor you have control over. It can definitely be more convenient to get your hydration and fuel in one bottle. But trust me, the effects will not be the same. Try both methods and see what works best for you.

What to eat

Before a long workout/run, you’ll want your meal to consist of primarily carbohydrates. If you are keto, you will know whether or not your body can handle long-distance on a high-fat diet. Some great sources of carbohydrates are foods like starches and grains, fruit, and milk/yogurt. Your body will break this down into sugar, which your body can use immediately for energy. Whatever it does not use at that moment, it will store in your muscles for energy during exercise or in your liver.

If you do not eat enough, you risk hitting a wall during your workout/run. This is every runner’s worst nightmare, other than digestive issues, which are also quite common!

During your workout/run:
- Real food – This is always my number one choice. I tend to bring small snacks that I can prep easily or that I know will be easily digested while on the move. I particularly love this cookbook, Feed Zone Portables by Chef Biju and Dr. Lim, which showcases real food as a more easily digestible, higher-performance source of energy than prepackaged fuel products. Some of my favorite mid-run snacks are Two-Bite pies, griddle cakes, waffles, baked eggs, sticky bites, rice balls, ride sandwiches, and cookies. The great thing is, many of these types of foods are provided at longer trail races, so I don’t always need to prep, however, it’s a good idea to practice eating these types of foods during your training rather than try them for the first time at a race.
  - Other great snack options are nuts, dried fruit, whole fresh fruit (like bananas or oranges), and jerky. It’s not uncommon to see people at an aid station eating burritos, pizza, or ramen. I’ve seen it all! Keep in mind, fatty foods like these will slow digestion, which can leave you feeling tired and sluggish, so this is for those who know they need over a thousand calories to get them through the next few hours of their workout.
- Bars – There are so many great options here. I like that this type of food still takes some work to ingest because you still need to chew and digest. However, this does make it harder to continue your long run without stomach cramps. It will all depend on what you’re used to! I like to pack 1 or 2 of these in my backpack when I’m going for a long hike.
  - Personally, I like Clif bars, but I eat these sparingly. I need to exert a lot of energy to feel like I need one of these. They’re very high in carbs and sugar, so if it fits your macros, or you feel you need that extra bit of sugar, grab one!
  - Lara bars are lighter and cleaner – most of them have 6 ingredients or less, including nuts and dates. This could make you feel like you need to use the bathroom sooner, though!
- Gels & Gummies – One of the easiest on-the-go snacks for your longer workouts is gels and gummies. They tend to be higher in sugar and carbs, but are the easiest to slurp down during a 26.2-mile race. There are gels made of real food for those with a sensitive stomach. I tend to stay away from the gummies/chews because they’re too delicious, so I guess that’s a good problem to have. Just be careful not to eat too many, especially if they are caffeinated!
  - I’m not personally a fan of these. I think I must have had a bad experience in the past with a weird flavored gel and likely never went back. These are fantastic for runs over 13.1 miles and I highly recommend them if you do not have time to prepare any food or are uncertain what will be available at an aid station.
  - One brand that got really popular in the last few years is Maurten, the drink that helped power Kipchoge to his world record in Berlin in 2018. It’s packed with 80g of carbs per 500 ml when mixed with water, so you’re getting a lot of carbs in one go. This formula is interesting because it turns liquid to gel in the stomach, wrapping the carbs, so they’re steadily absorbed through the intestine without causing gut problems!
- Drinks – During prolonged activities, you need to give your body the appropriate mix of water, carbohydrates, and electrolytes so your body can work optimally. This will vary from person to person. I sweat a lot and know I likely need more electrolytes, whereas others feel fine after a long run and may get their salts from their food.
  - I personally love Spotlyte as an alternative to Gatorade or other sports drinks. This drink is nice because it’s not carbonated, mixed well with water, you can add as little or as much as you’d like, and there are no sweeteners. It’s literally what it says it is: basically salt and lemon water. It’s packed with Magnesium, Zinc, Chloride, Sodium, Potassium, and Vitamin D3. These are all essential when you’re losing electrolytes. Plus, it can help rapidly rehydrate and replenish your emptied energy stores, can support immune function, aid in lowering muscle cramps, and even boost energy, stamina, and performance. Also, I can’t believe there are zero calories or sugar in this product. I love that there is no caffeine in this product. I drink coffee in the morning and do not need any more caffeine.
  - Another great option is Nuun. I tend to only have this an hour or two before a workout or after a workout. If I drink this during my run, I start to feel gassy and can’t stop burping. If you don’t do well with carbonated drinks, I’d skip this one. There are so many flavors, and some are specifically for recovery, whereas others are for pre-workout. They’re pretty low in sugar, and even come in caffeinated varieties!
After your long workout, look for a meal that can provide a 4:1 ratio of Carbohydrates to Protein. Some examples of this are:
- 1 medium banana and a glass of low-fat milk
- Almond butter on whole-wheat toast
- A bowl of whole-grain cereal with low-fat milk
Your recovery meal should be consumed within 30-60 minutes of finishing your activity. In fact, those who ate within 30 minutes of finishing their workout store three times as much glycogen as those who wait 2 hours to eat. Most athletes store 300 to 500 grams of glycogen when fully fueled, equating to about 90 to 120 minutes of intense exercise. Increasing the amount of glycogen your muscle tissues store is part of getting in shape!

How much food to eat

VeryWell Fit explained it very well on their page. It can be tough to understand exactly how much your body needs before, during or after a race, so using simple guidelines like these can help you eliminate all the guess-work. When you calculate your body weight, one kilogram is equal to 2.2 pounds. Keep that in mind when calculating how much food you need for your specific body type.
- Pre-training: 6-12 grams of carbohydrates per kilogram of body weight during the 24 hours prior to the training or event, with 1-4 grams per kilogram consumed within four hours of the training or event
- During a training or competition: 60 grams of carbohydrates per hour if the activity lasts longer than 60 minutes; 60-70 grams of carbohydrates per hour if the activity is longer than 2.5 hours (or up to 90 grams per hour if you can tolerate that much, but this high level is not recommended in hotter environments)
- Post-training: 1-1.2 grams of carbohydrates per kilogram of body weight during the first 3-5 hours after training or the event, plus 0.3 grams of protein per kilogram of body weight
When it comes to hydration, you want to hydrate by drinking about 24 ounces of water for every kilogram you lost during a workout*. Try sipping your water every 15-20 minutes while working out. It can be tough to do this, but it is necessary so you can stay steady throughout your exercise.

Conclusion

Fuelling is not only important before and after a workout. If you want to maintain energy, finish strong, and recover quicker, the trick is to fuel properly. Practice fuelling with different foods and write down how you felt physically and mentally before, during, and after your workout. I know I have had years of experience doing this the wrong way. No matter how young you are, just because you think you can get away with eating junk food, does not mean you can maintain it. I used to eat packs of Oreos while on my runs, then would recover by eating more cookies because I thought I had earned it. Do yourself a favor and listen to your body’s cues. Oreos may work for some, but most people shouldn’t eat a dozen Oreos before a race.

Have you made some of the same mistakes I made? Are you just starting to dip your toes into the endurance exercise field? Have you been an endurance athlete for a long time? Let me know your top 3 tips and tricks or your favorite on-the-go snacks that keep you going strong!

Sources:
- https://www.sundried.com/blogs/training/how-to-fuel-an-ultra-marathon#:~:text=The%20best%20advice%20on%20post,the%20nutrients%20from%20the%20vegetables.
- https://nuunlife.com/blogs/news/fueling-for-an-ultra-marathon
- https://health.clevelandclinic.org/the-best-fuel-for-your-body-before-playing-sports/
- https://www.verywellfit.com/sports-nutrition-for-endurance-exercise-3120671
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards finding natural solutions to live as long as possible, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
April 8, 2021
My Favorite Compound Exercises for Weight Loss & Toning
What are compound exercises and how are they useful to weight loss and toning?

Compound exercises for weight loss and toning involve 2 or more joints and more than one muscle group. Rather than just blasting one body part, you are targeting several muscle groups, especially the bigger muscles. I’m talking about the glutes, your back, and your legs. Rather than try to spot-reduce, think of reducing all over. The bigger the muscle you are using, the more fat you’ll burn, and hopefully, the more muscle you can put on. I know this will intimidate some people, but you will not get bulky from doing these movements. These big movements increase primary anabolic hormones that stimulate fat loss and muscle growth and give you the most bang for your buck.

Repetitions

Deadlift with a kettlebell

I will not be instructing how to perform these movements, because that would likely take a whole blog post. However, you can easily look up any of these on Youtube or Google, and you will find hundreds of variations of each. In terms of how many repetitions to perform, practice makes perfect.

At first, think of performing more repetitions and fewer sets. It may look like this: 3 sets x 12 reps = 36 reps or 2 sets x 15 reps = 30 reps. These should be performed at moderate to low intensity and are equally ideal for building muscle and improving muscle endurance. Try this for about 4 weeks! Then you can start to lower the number of reps and raise the sets: 3 sets x 10 reps = 30 reps or 4 sets x 8 reps = 32 reps. These should be performed at moderate intensity and is most ideal for building muscle, but also suited for increasing strength. Try that for another 4 weeks, and then consider changing it up again: 3 sets x 5 reps = 15 reps or 8 sets x 3 reps = 24 reps. Perform these reps at a high intensity.

Although this rep scheme is mostly ideal for strength-related goals, it is great to incorporate into your training schedule for a couple of weeks to test your skill in any of these movements. Remember, the more reps you do, the less weight you use. When you bring the reps down, you should be able to add more weight and really test yourself!

What equipment do I need?

I don’t have dumbbells or kettlebells at home because I just don’t want to buy more things that clutter my tiny space. As of right now, all gyms are closed in my city due to the COVID-19 outbreak, so I’ve resorted to making weights out of things lying around in my house. I’ve used everything from a giant Costco-sized Epsom salt container (2.2kg), wine bottles (full and empty), Olive Oil bottles, a suitcase (that I keep in my locker), a recycling bin that I stuff with other heavy things like books, and much more! Don’t sweat it if you don’t have weights. You can literally use anything lying around your house for these weight loss and toning exercises.

Here are the top compound exercises I would recommend for weight loss and toning:

Squats

Squats are fairly challenging on their own. Once you add weight, the difficulty is definitely amplified. Changing the tempo of the concentric and eccentric portion of a squat can make it even more difficult. I highly recommend this if you do not have any weights. If you want to make it more challenging, add another movement to the squat, like an overhead press and you’re doing a Thruster! Other options to switch it up are squat jacks, goblet squat, front squat, or squats with a resistance band.

Deadlifts

Deadlifting works the biggest muscle groups in your body and definitely helps with weight loss and toning! It can increase core strength, core stability, and improve your posture. Deadlifting train and develop strength in the hamstrings, glutes, low back, upper back, and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in alignment. I like to mix up Conventional, Snatch-grip, Romanian, Sumo, and single-leg deadlifts. If you happen to have a bar, your big latissimus dorsi muscles and triceps get a workout too.

Mixed-grip deadlift

Lunges

It seems everyone hates lunges, so I hate to include this one, but I think that’s what makes it such a great compound movement. People hate them because they’re hard. Lunges come in many forms: Split squats, walking lunges, rear-foot elevated split squats, TRX lunge, side lunges, and so many more. They’re all tough. I’m not going to lie. You may never add weight to this movement, but it’s great to continue practicing the movement so your body doesn’t lose that movement pattern. If you have tight hips or quads, or pain in the knees, lunges can be very difficult to perform. Keep mobilizing so that this weight loss and toning movement is possible.

Over-head press or Push-ups

No gym or equipment required! This classic compound bodyweight move only requires raw determination to activate your lats, chest, shoulder, and arms at once. Remember, the more muscles you activate, the more calories your body can burn. That makes this classic a great exercise for weight loss. The overhead press is a bit tougher, but you can still manage this at home (if you’re short and have a high ceiling!). I love this one as it gets you moving your arm above your head. It’s a movement many of us lose with age. Find ways to lift your arms above your head. This can be practicing handstands, overhead presses, stretching against the wall, or just doing arm circles every day. Keeping mobility in your shoulders can help you prevent injuries in the future, such as frozen shoulder.

Box jump

Explosive movements

There are tons of explosive movements you can explore for weight loss and toning! I like these because they get your heart rate pumping. They challenge people in movements they are not necessarily used to doing. Examples of this are skipping rope or jumping in general. Most of my clients HATE jumping. It’s just not something that adults do, nor are we ever put in a position where we need to jump. Unlike squats or deadlifts, jumping or anything explosive puts many of us out of our comfort zone, and that’s a really great thing!

My favorite explosive movements are Box jumps, Burpees, skipping rope, and battle ropes (ouch!). Work your way up to some of these movements, especially if you aren’t used to explosive movements. Remember, your workout doesn’t have to be super long. Keep workouts short if you decide to do explosive movements, or allow for adequate rest in between sets.

Farmer’s carry

It seems simple: just carry something by your side, and you’re basically working out. That’s what makes this movement so easy to do anywhere and with anything! The farmer’s carry targets your entire upper and lower body. Your core helps you to stay steady, especially if you are walking slowly or holding weight on one side only. They strengthen the muscles in your biceps, triceps, forearms, shoulders, upper back, trapezius, quadriceps, hamstrings, calves, lower back, obliques, transverse abdominis, and rectus abdominis. One variation is actually called a suitcase carry. I literally just fill my suitcase up with some heavy stuff and walk around my condo with it. There are also variations where you carry weight on one hand, in both hands, overhead, or pause as you walk. If you have back pain or want to improve your balance, this is a great one to try out.

Conclusion

Farmer’s walk with kettlebells

There are definitely more movements you can incorporate into your workout routine that will increase weight loss and muscle gain. I just wanted to share my favorites since I have seen huge changes in myself and my clients when using these simple exercises. Try not to over-complicate things. Our bodies simply don’t need any more stress than they are currently under. Sure, workouts put stress on the body, and that kind of stress is good, but keeping it simple can save you the headache of having to constantly change up your workouts out of boredom, and consequently, not achieving the results you were looking to achieve.

Once you’ve gone through your 4 weeks (or so) of each phase (changing the reps and sets every month), change up the movements. For example, if you were doing conventional squats and deadlifts in the first phase, change them to Sumo squats or single-leg deadlifts. This should add enough variety to keep things spicy, but also see changes in your physique long-term! Remember, try to add in some of the compound movements mentioned above to see how your body can transform with simple movements that give you the most bang for your buck!

What are your favorite weight loss and toning exercises to perform in the gym or at home? Do you feel like some of these exercises are too easy or too tough for you? Let’s see if we can find the perfect challenge for you! Just drop a comment in the comment section below!

Resources:
- https://www.aworkoutroutine.com/how-many-sets-and-reps-per-exercise/
- https://www.menshealth.com/uk/weight-loss/a755115/the-14-best-exercises-for-weight-loss/
- https://greatist.com/live/deadlifts-great-for-you#2
- https://powerliftingtechnique.com/deadlift-muscles/#muscles
- https://www.verywellfit.com/how-to-do-a-farmer-carry-techniques-benefits-variations-4796615
- https://www.self.com/gallery/squat-variations
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards: Finding natural solutions to live as long as possible, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
March 18, 2021
How to Test Your Upper Body Strength
We all love to exercise our upper body, right?

Who are we kidding? I hate doing upper body exercises. I love working on my lower body because I know I have more strength in that area. The upper body has never been my strong suit, so why work on the upper body at all?

Importance of Upper-Body Strength

Upper body exercises are important in a workout program because they can help our everyday activities of reaching, pulling, pushing, and lifting. If your upper body deteriorates with age, you are more likely to get injured doing everyday activities. Have you ever heard of someone sneezing and their whole body just tenses up and they can’t move? Or they have a knot in their back for weeks and just don’t know how to get rid of it? A good blend of upper body strength exercises and mobility can help you avoid that altogether! Some other benefits of upper-body strength are improved posture, improved flexibility, balancing out major muscle groups, and can help relieve upper back, neck, and shoulder pain! Let’s get started!

How do I test my upper body strength?

There are tests you can do at the gym, at home, or with a personal trainer. I personally gauge strength by using a few different methods. Grip strength is an important one! It’s a great way to measure strength in the muscles of your hands, wrists, and forearms. Together, these muscle groups can help you hold on to something and keep it stable, which is most of the resistance training! Imagine holding onto dumbbells or an Olympic bar but not having enough grip strength. It would be good to know that before picking it up, right?!Grip strength is often underappreciated, even though it is essential to everyday life. Think of all the times you couldn’t open up that jar of pickles or carry the case of water into the house from the car? These all require grip strength, whether or not it comes to mind!

Handgrip Dynamometer

The first is a Handgrip Dynamometer: you squeeze the dynamometer with maximal effort for 5 seconds in order to retrieve your maximum grip strength.
- For men, you typically want to have a grip strength reading of 105 and above. A score of 105 puts you at an average grip strength.
- For women, you typically want to have a grip strength of at least 57. This is considered average. Anything above is considered excellent.
- If your score is below average, you can take steps to improve. You may want to consider adding in exercises to help strengthen your grip.
Chin-Up Test

Another method is a Chin-Up test. This one is tougher because not everyone can do a chin-up. A close second would be to perform seated bicep curls with elbows supported using an EZ-bar. This is called a Preacher Curl! Shane and Marco from Outlift.com worded it perfectly:
- Our biceps are worked from a stretched to a contracted position. So even though curls aren’t as heavy as chin-ups, and peak muscle activation levels might not reach quite as high, curls might still yield more biceps growth per rep.
- Curls are less fatiguing than chin-ups, allowing us to do more sets more quickly, and with less risk of running into recovery issues. This means that curls are usually a better way to add in extra biceps work to our workout routines.
- With curls, our biceps are the limiting factor, and so when we take our sets close to failure, we can rest assured that we’ve challenged our biceps enough to provoke muscle growth.
They aren’t referring to testing their strength, but chin-ups use the same muscles as bicep curls. Curls are a great modification for those who cannot perform chin-ups or pull-ups at the moment. When in the stretched position, you would be hanging from the bar from your hands. As you contract your biceps and use your back and entire posterior chain to help you bring your chest to the bar, you are in the same position as a bicep curl!

Source: Outlift.com

1-Rep Max Test

The last way I like to test myself or my clients is a 1-Rep Max test (1RM). This test is usually done on a day when you know you’ve rested enough, eaten well, haven’t been drinking too much alcohol or coffee. I basically get myself and my clients to treat it as a competition day, but the only competition is themselves! There are many ways to prep for your 1RM, and I like the way that Jake Boly from Bar Bend describes it for those who are Beginners, Intermediate, or Advanced. Many beginners won’t know what their 1-RM is, and you need an estimate so that you know what you could potentially lift.

If you’re a beginner who has never tested their 1-RM before, it will look like this:

Warm-up (rest 3 minutes in-between sets) – I know the rest sounds long. The heavier the lift gets, the more you will realize why you need this rest time. Sure, your body doesn’t feel fatigued yet, but it’s important to remember that your Sympathetic Nervous System is activated when you workout. This is your fight or flight response during a threat or perceived danger, even though you may not feel like you are in danger.

Assuming you are doing a Bench Press 1-RM:
- 10 reps with only the bar
- 8 reps with a light weight
- 6 reps with a moderately heavy weight
- Then 5 reps with a heavier weight
- 5 reps with a heavy weight
- 5 reps with an increased heavier weight (assuming form is okay)
With your final 5-rep weight, multiply it by the “1.15” used in the chart below. That will give you your estimated 1-RM! You can use this for any exercise. Play around with this the next time you have access to a gym or heavy gym equipment.

Source: Essentials of Strength and Conditioning 4th Edition

Tips:
- Always perform a lengthy warm-up to make sure your muscles and nervous system are ready!
- Rest up before a 1-RM day. You want to go in feeling optimal!
- Don’t worry if you don’t know the percentages. You can gauge how you’re feeling by using the RPE scale (Rate of Perceived Exertion).
- This is always more fun to do with a buddy. It can be safer, too. I recommend finding a workout partner to help you out.
What if I don’t have access to a gym or weights?

No problem! If you are testing your upper-body strength, try out an upper body exercise like the push-up. This can be challenging to do with your body-weight, but I can guarantee you will find a way to make this accessible for your body, no matter your strength.

The Push-Up

Scapular push-ups / Source: Crossfit Boran

A great way to warm-up for this movement is to do scapular push-ups. This is how you initiate the push-up. In a tabletop position, keep your arms as straight as possible. Moving only from your scapulae, bring them closer together, also known as a retraction. Then push your hands into the ground and fill the space between your scapulae, known as a protraction. Initiating a push-up with a retraction and then ending the push-up with a protraction can help you use your upper back and take some of the weight out of your arms.

So now we’re ready for our push-up! Start lying prone (face down) on the ground or on a yoga mat. placing your hands next to your chest so that your elbows bend to 90 degrees. Bracing your whole body (activate the muscles in your legs, glutes, upper back, and pecs), push your hands into the ground, extend from the elbows and straighten your arms. Then, bend into the elbows to lower your plank all the way down to the ground. That’s one rep! How many can you do? This is a great way to test your upper body strength and still engage your entire body.

Full Push-up / Source: 8fit

Modifications

For those who cannot do a pushup, it’s basically just a moving plank. Your arms will need to bend and you will have to use your upper back to activate this movement. Paige from Get Fit With Paige has some great modifications on her website! I like the variation where you do your push-ups on a wall. This way you don’t feel the need to drop down to your knees right away. Keep working on this until you can slowly lower your upper body closer to the ground.

If this gets too easy, see how many you can do! Change the tempo, pause halfway down in your push-up, the possibilities are endless! Let me know what you end up trying out, or what your goal is in terms of upper-body strength. Do you want to be able to bench-press 1.5x your body weight? Maybe you want to be able to carry your grand-kids? Do you want to be able to do a handstand? Do you want to be able to walk your groceries home instead of taking the car? It’s a great time to start to think about how upper-body strength will improve your overall life. Why is improving your upper body strength important to you? Let us know!

Modified Wall Push-up / Source: Supercompressor

Resources:
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards: Finding natural solutions to live as long as possible, creating inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
March 9, 2021
The Importance of Work From Home Yoga
Technically, work from home yoga can be performed anywhere. Before 2020, work from home yoga would have just been doing yoga at home, no working-from-home required. Now it’s got more meaning since we’re seeing more and more people switch from an office setting to a cozy sitting-on-the-couch situation. With the cozy, come some definite downsides. I’m not sure if you’ve experienced them, so let me tell you how my body has been dealing with it.
- The lack of walking to the bus stop to catch the subway to work means I don’t get up early in the morning to get ready for work. Knowing I don’t have a commute means I can just roll out of bed and start replying to emails as soon as my eyes are able to open. All of this from the comfort of my own couch.
- My condo is small. I barely have to take 10 steps to get to the fridge or the water filter (my two favorite distractions). This means I don’t get many steps in if I don’t purposely plan a walk or run in my day. My hip flexors have their own way of reminding me of this frequently throughout the day.
- Although my chair provides great support, I don’t often use the backrest, as I find I need to be sitting more upright. Leaning back makes me too relaxed. This means my back is always on high-alert – not a bad thing if you strengthen it regularly. Otherwise, you feel a nagging pain throughout work and into your sleep, kind of like I was experiencing…
- Sitting all day has definitely affected how my body metabolizes food! I know that my body just holds onto food now and that my muscles have begun to atrophy! That basically means that the tissues in my muscles are breaking down. So I have gained fat and lost muscle.
This is the glamorous life of working from home! But, you can change that! If you want to experience less pain and more mobility while working from home for the foreseeable future, follow this routine for just 7 days and see how your body transforms from feeling like mush to toned! I’m not saying you’ll start gaining back a bunch of muscle, but you’ll certainly notice that your body isn’t nagging at you anymore.

Because many of us sit all day, strengthening the entire posterior chain is a great place to start. While sitting, the muscles in the backside of our body are lengthening, but not doing anything. By strengthening the posterior chain muscles, you even out the strain in your body so that it isn’t only in the anterior muscles on the front. Your whole body will be working to support you!

Muscles on the posterior chain that need strengthening:
- Triceps
- Back muscles (strengthening back muscles and the spine – sacrum, lumbar, thoracic, cervical)
- Glutes
- Hamstrings
Muscles on the anterior chain that need stretching:
- Pecs
- Wrists & Forearms
- Hip Flexors
- Quadriceps
You can use none, one, or all of these props:
- Blocks or a stack of books
- Lacrosse ball or stress ball
- Towel or blanket on wood floor
- Yoga mat!
I understand that not everyone wants to get up and spend 30 minutes stretching, so I’ve made sure that some of these can be done from your desk. That means that excuse is eliminated! There is no right order to do these in, but this is technically the order I would teach it in if we were in a class together. Feel free to mix them up or make them easier or harder depending on the day. Regardless, it’s a good way to stretch and move frequently throughout work if you’re sitting at a desk all day. Find reasons to get up from your desk, such as keeping your water or tea away from your work station, making sure you’re hitting your step-count every day, or setting a timer on your phone that reminds you to get up and move!

Now it’s time to start…

Work From Home Yoga

Strengthening & Stretching

Hold each position for 5 breaths OR perform reps if you do not like static positions

1. Cat/Cow: Get the spine moving. Seated or on a mat. If in your seat, place your hands on your knees and curve your spine so that it arches forward and then arches backward. Let your eyes and head follow: in Cat, staring at your bellybutton, in Cow, looking up at the ceiling. You can also move your spine from side to side. If you are on your mat, try this from a tabletop position.
- - Stretches the front and back torso; releases the neck; gently massages internal organs; calms the mind.
2. Plank to Chaturanga: Planks are great for core strength, stability, and overall help strengthen your whole body. Depending on your skill level, scale this movement by either starting at a wall (beginner) or doing it on the ground (intermediate). For an added challenge, place your feet on blocks or books to elevate your lower body (advanced). Bending into the elbows, perform chaturanga or a push-up. I like to go all the way down to the ground so I can reset my back and triceps and make sure the effort isn’t coming from the front of my shoulders. This provides a great stretch for the pecs, as well!
- - To strengthen the triceps, keep the elbows tucked into the body. Keeping everything tight to the body will ensure the upper back and backs of the arms are helping guide the movement.
  - Instead of a static hold, see how many push-ups you can perform with good form – don’t let the shoulders round forward.
  - Another favorite of mine is simply performing scapular pushups: keeping the arms straight in plank, I squeeze my scapulae together and push them apart. This is great for the upper back!
3. Warrior 2: I love Warrior 2 because your legs are both doing something different. So much is happening here! The front leg: knee bends in direction of the front of the mat, the ankle is dorsiflexed (great to maintain since we lose this when we wear shoes with an elevated heel). The back leg: Back leg is extended and straight. The hip is in external rotation. Reach the arms toward the front and back of the mat as if someone is pulling you either way.
- Engage your front hip’s external rotators by turning your pelvis toward the long side of the mat. Keep extending out strongly through your back leg. The combination of the external rotation of the front thigh and the extension of the back leg creates balanced action in the pelvis, which both strengthens and opens the deep hip muscles.
- Instead of holding a static Warrior 2, deeply bend into the front knee while keeping that heel planted 5-10x.
4. Warrior 3: Great for balance, and for working on single-leg strength – your glutes and hamstrings will feel this one (gluteus medius and minimus on your standing leg and gluteus maximus and your hamstrings on your lifted leg)!
- - You don’t need to rely on your own balance to get into this position; Prepare for the pose with a chair positioned in front of you, and then slowly push the chair away or lean on it as lightly as possible! Arms can also come out to your side or by your torso if your shoulders get too tired or are too tight.
  - If you do not want to hold this static position, you can perform reps of Single-leg deadlifts. Notice how many reps you can do before you start to feel the burn in your standing leg!
5. Salabhasana: Also known in the fitness community as Superman, Salabhasana is a great way to strengthen your lower back and tone your glutes! It also helps improve flexibility in your erector spinae, the muscles that surround your spine from your head to your hips.
- Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position. Simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — your arms and legs may lift. If they do not, that’s fine too! Engage your core so that your lower back does not carry the strain of your legs and arms lifting.
- Do up to 12 of these. They are great for waking up the body and the mind!
6. Hamstring curls in Bridge: Yeah, this one is kind of evil! I know… But, so so important for strengthening the hamstrings. If you do not want to do the curl, feel free to just step your feet out about a foot and then step them back, as if you are marching forward and back. Ensure that your pelvic bones stay neutral. Otherwise, you can place a blanket or towel under your feet and push the feet out and pull them in, making sure to use the hamstrings to do so. This is NOT easy. It will take practice to make sure your hips aren’t sinking.
- - The basic bridge isolates and strengthens your glutes and hamstrings (back of the thigh). When done correctly, the move can also enhance core stability by targeting your abdominal muscles and the muscles of the lower back and hip. Adding the push and pull of the towel is fairly advanced, but is more challenging for those who do not want to perform a static exercise.
The Grand Finale!

7. Grab your ball (lacrosse or stress ball), and place it on a flat surface. Place your forearm on top and roll along the bottom of your forearms to release any knots you may have picked up while using your keyboard, mouse, or writing. This is so amazing for loosening up the fascia in your forearms, and it doesn’t stop there. You can roll this ball over most of your muscles and it would likely feel much tighter. Start with your forearms since you can control how much pressure you place on the ball.
- I tend to do this for about 5 minutes just because it is relaxing for me. I can do it while watching a show, so it doesn’t feel like such a chore. Doing this for about a minute on each side, every day can drastically improve your wrist mobility. It also helps break up the connective tissue (or fascia) surrounding your muscles and organs that can get rigid from lots of sitting at your computer or on your phone — or exercising.
There are so many other ways to stretch and strengthen throughout your workday. These are just a few yoga poses to get you going. These are not easy or hard, necessarily. The first step is to remember to get up from your desk and MOVE! Start with just one of these exercises or try them all. I’ll leave that up to you! Make sure to comment with your favorite yoga poses. Add your own if you think I’ve missed out on anything. Is there anything you would have wanted to see more of? I’d love to hear about it!

Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as rock climbing, hiking, listening to podcasts, or playing Board Games with friends. She is constantly working towards: Finding natural solutions to live as long as possible, inclusive Yoga for all body types, and aiming to find mindfulness is everything she does.
February 11, 2021