Lady Hormones and Making Gains

Can Aunt Flo bring you more than just bloating, cramps and an extra sharp 'bitch face'?  It may be just so!  Ever since I read an article in Muscle & Fitness Hers from this past January called 'Harness Your Hormones', I have paid very close attention to my strength and energy levels week to week and they may be on to something!


Now I know this may sound crazy, but apparently ladies, our strongest days in the gym are the weeks our period starts.  Yup, THAT week.  But aren't we supposed to curl up under a blanket and eat ice cream?  Hell no!  Get your butt to the gym because you are about to hit some PRs!  How so, you ask?

 Well, testosterone and estrogen levels are at their lowest the week before you start your period, so when it starts, those hormone levels start to rise and cause an increase in energy and mood.  

        I know... that sounds crazy doesn't it?  I know everyone is different, and some of you may have really awful periods and feel like total shit that week, BUT if you don't and it's just a nuisance like it is for me, than try taking advantage of some gains!  EVERY single month, this week is the week I hit PRs.  Squat, bench, pull ups, curls... you name it.  If I have hit a PR, it's been with Aunt Flo spotting me!  No pun intended....ok maybe a little on that one. 

Week two (or the week after your period), your testosterone and estrogen levels are still pretty high so you can still kick ass in the gym.  Doing high intensity circuits or sprints are great during this week to maximize your fat burning potential with the extra energy you got going on.


The following two weeks energy levels take a big dip.  Firstly due to ovulation occurring around this time which bring on the bloat and irritability.  Or at least this happens to me. ;)  I ease off on the weight load I'm lifting this week and the following one and go for more moderate loads in the 10-12 rep range.  The week right before our periods, hormone levels are at their lowest which means energy, and therefore strength are, as well.  I take this as my recovery week and spend more time doing cardio or bodyweight/lightweight circuits.  That way my body has a chance to really prepare for the ass kicking week that lies ahead and there is much less risk of over-training.



Of course like I said before, we are all different, so what works well for one may not do jack for another.  My fitness journey has been one of never ending trial and error.  Ladies, pay attention to how you feel in the gym over the next few weeks.  It's a commercialized myth that you should be curled up eating Pamprin and Breyers during the week of your period.  Nonsense.  You're actually a crimson Superwoman!!!  Now get out there and get those gains! :)

Chicken & Spinach in Fire Roasted Tomato Sauce

   If you're looking for a good recipe for dinner this week that will promote fat loss and taste great....look no farther! Here is a simple recipe that takes no time to prep, is low sodium, low carb, low sugar, high in protein....... and tastes amazing!

Clean Physique Fire Roasted Chicken with Spinach   

- 4-6 boneless chicken breasts, rinsed & seasoned w/ s & p
- 1-2 cloves garlic
- 1/2 an onion
- 2+ cups fresh Spinach
- 1 Large can crushed organic Fire Roasted Tomatoes

Directions:

In a small saute pan, saute diced onion and garlic in some olive oil for a few minutes, remove from heat and set aside.

Rinse & dry chicken, season with s & p and toss in crock pot. Pour in the sauteed onion and garlic in the evoo. Next add in as much spinach as you want or can cram into the crock pot, then pour the can of fire roasted tomatoes over it, mix it all up as best you can and set your crock for either 4 hours on high or 6 hours on low. When it's done, the chicken is fall apart tender and so tasty!!!

Serve over small amount of pasta if you like, or to keep carbs lower enjoy with a large side of asparagus. Enjoy!!! 

** tip ** when buying canned tomato sauce, make sure you read labels! Some can be loaded with extra sugar. The organic brands tend to have less to no added sugar. ***

Can You Drink & Still Lose Fat?

I WANNA LOSE WEIGHT BUT I DON'T WANT TO GIVE UP MY SOCIAL LIFE!!!

Is this you?  Is it possible to still have a social life while you're working on getting a hot, ripped up body???  The answer is....YES.  What???  Now don't get too excited, I'm not about to tell you if you work out like a beast you can drink like a fish.  Not so.  But if you understand a few things and follow a few simple rules, you can have a drink or two each week and keep your muscles, too.

Firstly, you need to understand that alcohol has calories just like anything else we consume.  It has 7 calories per gram.  Fat has 9 calories per gram.  Not a huge difference in the two, huh?  That's why alcohol is sometimes referred to as 'liquid fat.'  So, if you plan on drinking, you need to swap the calories from something else in your diet for that day.  If you've had a tough day at work and plan on having 2 beers when you get home, there is not one thing wrong with that!  But you will need to account for the difference somewhere that day, whether it's taking out 150 calories from 2 meals or 100 from three.  If you go over your maintenance calories, this will cause some or ALL of the dietary fat you ate for the day to be stored as fat.  No bueno.  Get it?

Alcohol calories take priority as fuel for your body over fat-stores and glycogen.  Why??  Because the by-product of alcohol metabolism is acetate and it is toxic, so all fat burning within the body ceases until these calories are outta there.  Makes sense!

FAIL TO PLAN....PLAN TO FAIL.

This applies to everything!  Even getting hammered.  Choose the day of the week you want to let loose.  Then do the following:

1.  Eat VERY low fat that day.  Remember, drinking too much will cause you to store some or all of that day's dietary fat as body fat, so keeping it very low fat minimizes that consequence.
2.  Eat all of your protein for that day to preserve muscle mass and eat all carbs for the day from veggie sources.  Drink tons of water.  Tons before drinking and tons before bed.
3.  Drink shots, dry red wines and zero calorie mixers.  I prefer Gin & Diet Tonic w lime juice, for example.  Beer is okay too, just remember it is oftentimes higher in carbs and calories and when you go over your daily caloric budget, you are storing all dietary fat as fat.

** Remember, sometimes when you get a few drinks down you get munchies.  This is often the biggest challenge when drinking while dieting.  Plan ahead with healthy munchie snacks like veggies and dips or make an agreement with yourself to only have drinks and stick to the plan. **

Follow those guidelines, and you can still go out once or twice a week and have a good time!  :)