New whole body circuit using only one piece of equipment: dumbbells.
- Perform as many reps as possible in 30 seconds of each exercise.
- Rest no more than 30 seconds between exercises.
- Repeat circuit three times
As a personal trainer and a nutrition coach, people often come to me for advice. They want to know what to kind of supplements to use, how to use them, and what brands are the best. Recently, I have decided to try different protein powders in order to give a better recommendation to my clients.
The one I chose Today, was Power Plant Protein from Prana. As the name states, it is a plant-based supplement made from pea, sprouted and fermented brown rice, and sacha inchi* protein. This product is also fortified with digestive enzymes, probiotics, and amino acids.
One serving contains about 155 cal, 30 grams of protein, and only 2.7 grams of sugar (low carb as well with 7.5 grams of total carbs) which is adequate for most people trying to build or maintain muscle mass.
For this review I picked coconut milk as my flavour but there are many more (including safe choices like vanilla and chocolate and more bold ones such as banana and cream or himalayan salted caramel). I mixed one scoop of the powder (40g) with 500 ml of water as a post-workout shake.Here are my notes:
- Texture – I was pleasantly surprised by the creamy thick texture of the shake. My previous experiences with vegetarian proteins were fairly disappointing (the ones I’ve tried before were very thin and bland).
- Smell – This protein powder has a really nice but subtle coconut scent.
- Taste – It was just ok (remember, taste is personal), but I wasn’t expecting a flavour explosion anyway. It didn’t have an artificial aftertaste, neither it was overly sweet. .
- Mouth feel – As any other vegetarian protein I’ve tried so far, it has a slight grainy texture that it is quite hard to ignore. On a positive note though, it did have little pieces of coconut which reminded me of eating a Bounty.
Overall I would say this is a good product. It was by far one of the best vegetarian protein powder I have tried. So if you are lactose intolerant and can’t/won’t have whey protein, give this one a go;)
*Sacha Inchi aka Inca-peanut is a seed native to Peru. It’s been marketed as a superfood because it’s rich in vitamin E, linolenic acid and omega 3.
Who said it’s hard to lose weight and build muscle after 40s? Meet Anne, 49 yo, mother of three. In only 3 months, Anne lost 3kg, dropped her body fat from 22.5% to 20.7% and reduced 2cm on her waistline. But not without work. She trains 5 times per week and maintain a healthy diet.
Here’s what she has to say:
“Professional exercise programming with challenging and fun workouts coupled with a well thought out nutritional plan all created and supervised by Carla have definitely given me these awesome results. Never have I felt so body confident, strong and full of energy. Carla’s encouragement and support has been life changing for me and I highly recommend her services to anyone looking to get real results from their training.”
It’s that time of the year again. New Years always inspire big promises. “This year I will lose weight”; ” This year I’ll be fit”. Unfortunately, only a few people will act on their goals and succeed. Where do you want to be in 2017? Among the ones who abandon their goals because life got too busy or among the ones who stick to their dreams and make them happen? Be aware that the choice is yours. You are the only one who can decide to change.
The good news is that you don’t need to have a perfect plan. All you need is a first step. Think of a small habit you could easily adopt in your life. The easier the better. You will be more likely to stick to it if you can see yourself doing it. It may be something like drinking 2 liters of water per day or going for a walk two times per week after dinner. Resist the urge of trying to do too much. If so, you will soon feel overwhelmed and give up.
In the end, it all comes to repeating that behaviour over and over until it becomes automatic. The secret of building a habit is taking the choice of the equation. You shouldn’t ask yourself if you are in the mood for it. You just do it. Like brushing your teeth. You don’t wake up and say “Do I feel like brushing my teeth this morning?”, you just do it.
Once you’ve mastered that small step, take the next one. And then, a next one. You get the idea.
Now, if you feel you need help devising an initial plan ask for professional help. Find a trainer or coach who can design your initial plan. make sure that you feel comfortable with it before agreeing with it. Otherwise, 2017 will be just like any other year before – full of promises but poor on achievements.
“As many others, Vivian came to me for help with weight loss. She wanted to get in shape for her wedding which was only a couple of months away. I told her that it was an ambitious goal but it could be achieved if she put enough effort into it. Together we set a realistic plan of action which included exercising most days of the week plus a major dietary adjustment. In order to keep her accountable, we had weekly check ups during which we’d not only taken measurements but also talked about her progress and struggles. Vivian took all my advice to heart and had the most amazing results: she lost 10 kg in two months, just in time for her big day.”
Most people limit their leg workout to squats and lunges and while those are quite effective exercises, they only target the muscles in a single plane of action (sagittal). However, in order to get a fuller development of the muscle fibres, it is fundamental to work all muscle groups in different angles.
The following workout focus mostly on hip dominant exercises, putting more challenge at the posterior chain (gluteal group and hamstrings). The goal is to engage these muscle groups in different planes of action, recruiting more muscle fibres throughout the workout. The challenge comes from pairing moderate to heavy loaded exercises with more cardiovascular demanding ones. The result is a kick-ass workout which will get you the best of both worlds. Enjoy!
Superset 1 (5 sets):
- Stiff deadlift: 12 reps moderate to heavy load. Keep knees slightly bent and perform the full contraction of the buttocks at the end of the movement.
- Side lunges: 20 reps per side light load. The goal is to feel the burn.
Superset 2 ( 4 sets):
- Static barbell lunge: 12 reps preside moderate to heavy load. Keep front knee slightly bent and press from the back leg to engage the gluteal group.
- Frog jumps: 20 reps unloaded.
Superset 3 (3 sets):
- Cross lunge deadlift: 12 reps per side moderate to heavy load. Keep back straight and perform the full contraction of the buttocks at the end of the movement.
- Skater lunges: as many reps as possible in 30 seconds.
Finisher (single set):
- Lying leg curl: 3 drop sets of 7 reps each. Go from heavy to light and aim for temporary failure.