Pre Workout Supplements | To Take Or Not To Take?

pre workout supplements

All About Pre Workout Supplements

pre workout supplements

Do you have to take a pre workout supplement to have a great workout? Of course not. Do not ever feel like you have to take any type of supplement. You can reach your fitness goals by fueling your gains with a clean diet. With that being said, do your own research and consult with a certified dietician before you decide to give any supplement a try.

 

What In The World Is It?

Pre-workout is a fitness supplement that helps give you extreme energy, improved strength, and concentration during your workout. Maybe you counted too many sheep the night before or you’ve had a long day at work. Pre workouts are just there for days when you need an extra boost. It’s important to not become dependent on this energy supplement. You should be fueling your body naturally by eating healthy foods and vitamins.

 

What’s In It? 

Pre workout supplements come in all kinds of varieties. It really depends on what your fitness goals are and what you prefer. The majority of pre workouts are designed to energize you, enhance focus, help burn fat and recover faster. However, there are several ingredients to consider whether or not you want them in a supplement.

 

pre workout supplements

 

What You Want In A Pre Workout

1. Beta Alanine

This helps you perform at higher intensities and gives you that little tingle. You’ll noticeably be able to do more reps and sets than you would without taking beta alanine. It helps raise carnosine levels, which is a building block for protein found in the body.

2. Citrulline Malate

This non-essential amino acid is changed into another compound that is important to your heart health. Citrulline can also help improve your immune system. This substance is also great to help treat diabetes, high blood pressure, muscle weakness, and fatigue.

3. Creatine

Creatine increases your body’s ability to produce fast energy. This will allow you to train harder and longer. Creatine is also sold as a supplement by itself. Your muscles will also recover faster, which will allow you to train more frequently.

4. Caffeine

This stimulant gives you a boost of energy to help you lift heavier and improve your endurance. Studies have also been found that caffeine helps support fat loss.

5. Trimethylglycine

Trimethylglycine or betaine is found in beets, shellfish, and spinach. It increases water retention of cells and helps the muscles recover quickly.

What You Do Not Want In Your Pre Workout

1. 1-3 Dimethylamylamine

DMAA acts similarly to caffeine in the body and elevates the blood pressure. However, it works differently in the brain and has been linked to heart attacks, strokes, seizures, and even deaths.

2. Proprietary Blends

In order to see the most results out of your pre-workout, you need to know what is in the formula. Some labels will list a “proprietary blend, which means you are just assuming they included the right amount of everything you need. Well, they also don’t list the amount per serving. This is such an issue because companies in the industry get to charge a lot for their product that is made of very inexpensive and ineffective ingredients.

3. Artificial Sweeteners

I try to look out for pre-workouts or any supplements for that matter with artificial sweeteners like Aspartame. This ingredient and many others like Neotame and Sucralose have very unpleasant side effects like headaches, nausea, and diarrhea.

4. Food Dyes

Most pre-workouts have food dyes and it’s kind of hard to get away from. But, if you can find some pre-workouts without food dyes, please let me know in the comments! Food dyes are a synthetic ingredient that can be toxic to you over time. So, it’s probably best for you to find one without these dyes, but that comes down to personal opinion.

 

pre workout supplements

 

Who Is Pre Workout For?

Pre workout is for people who want to push themselves to the next level. If you are trying to see how big and strong you can sculpt your body, pre workout might be the supplement for you. Many bikini competitors and bodybuilders take pre workout because it helps increase their gains. This supplement can help you push through a workout even after a long day at work.

When Do You Take Pre-Workout?

Typically, most pre-workout labels say take the supplement 30 minutes before you start your workout. My pre-workout actually recommends to take a scoop 30 minutes before and another scoop right before your workout. I actually suggest taking half a scoop 10-15 minutes before your workout. (You can always warm up to one scoop). There’s nothing worse than taking your pre-workout ½-1 hour before you get to the gym. The longer you wait, the more you will miss the “kick” or “boost” that pre-workout gives you.

Cautions

The majority of supplements are not regulated by the FDA. And pre workout is no exception. The market is also filled with supplements that are poison for you. There is a lot of money to be made in the fitness industry, and unfortunately, morality often gets thrown out the window. Just be careful and do your own research. It’s important to know exactly what you put into your body and how it will affect you.

Word to the wise, do not take pre-workout after 5 or 6 PM. I made this mistake and it kept me up until 3 AM. Keep in mind not everyone responds the same way to certain ingredients. It could just be the particular formula, but fyi, it’ll get you amped.

Although pre workout can help you reach your fitness goals faster, you should not take this supplement if you are pregnant or breastfeeding.

 

Sources:

https://ansperformance.com/trimethylglycine-supplementation/

https://www.bodybuilding.com/fun/jrod3.htm

https://examine.com/supplements/beta-alanine/

https://citadelnutrition.com/pages/the-importance-of-non-proprietary-blends

 

 

What is your favorite pre workout? 

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Peace & Love,

Heather

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The Best Glute Exercises To Build A Rounder Butt

best glute exercises

The Best Glute Exercises

Hey, ladies! Everyone wants a round peach on their back side, but did you know that squats are not enough? Most of the time when we are trying to grow that booty, we think of squats, deadlifts, and lunges. But these aren’t the best glute exercises you can do.

Squats are actually a compound movement, which means you are working multiple muscles at the same time. Although your glute muscles may be involved, your leg muscles are the primary muscles being used. So, if you really want to grow that butt, you need to be incorporating exercises that specifically target your butt. 

I wanted to share some of the best exercises that really isolate the glutes. These moves will help you build your butt without growing your legs. 

 

best glute exercises

Weighted Glute Bridge

This exercise is awesome for people who sit at a desk all day. Not only does this move help sculpt your glutes, but it also helps minimize low back pain. Think of the muscles and joints of your body as spider webs connected together. If you have strong glutes, you will have improved flexibility of the hips.The added resistance will make your glutes and hamstrings work even harder. 

best glute exercises

Glute Frog Ups 

This variation of the glute bridge (placing the soles of your feet together) will not only help strengthen your glutes but help target your inner thighs. And since your feet are in an awkward position, your core is working even harder.

best glute exercises

Donkey Kicks

The great thing is that you don’t need any experience for this functional movement. You can make the position more comfortable by placing a mat under your knees and hands. Donkey kicks can also help everyday activities easier to do without fatigue.

best glute exercises

Curtsy Lunges

This lunge variation will target more of your glutes and inner and outer thighs. You’ll feel the tension in the quads, butt, and sides of the booty. This doesn’t have to be a huge movement, just make sure that leg is behind you and keep that core engaged the whole time. You can make this even harder by adding dumbbells or resistance bands.

best glute exercises

Fire Hydrants

This simple, but effective move will help strengthen your glutes and increase hip mobility. The glutes are fired up by moving your leg away from the midline of the body. Athletes also use this exercise to improve their performance.

best glute exercises

Sumo Squat With Pulse

The small change in foot position places greater emphasis on the glutes and inner thighs. Pointing your toes toward the sides will target your butt more than pointing your toes forward. The added pulses will also create added tension in your glute muscles.

best glute exercises

Step Ups

In my opinion, if you trying to build a booty, you need to be doing some type of plyometrics. Not only will you feel a burn in your booty, but you will be burning more calories. Balance and stability are something you should be aiming to improve every day. Step ups are also a great way to improve balance and coordination.

 

 

What do you think are the best glute exercises? 

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Peace & Love,

Heather

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February Upper Body Workout With Dumbbells

Upper Body Workout With Dumbbells

Hey, ladies and gentlemen! Although I feel like more women connect with my blog, men can definitely do this workout as well. Anyone can adjust by adding more resistance if needed. I wanted to put together an effective upper body workout that works the biceps, triceps, and shoulders. I like to perform each exercise 2-3 sets of 12-15 reps. Always consult your physician before starting an exercise program. Also, if you rather watch the workout in action, I’ll leave my video below. Let’s get sweaty!

 

Standing V Raise-

Stand with your legs shoulder-width apart and hold your dumbbells in each hand. Next, raise both arms until they are parallel to the ground. Hold this position for a second and repeat 12-15 times. Make sure that you don’t use the momentu

Shoulder Press-

Hold a dumbbell in each hand and stand with your knees bent. Also, bend your arms at a 90-degree angle and bring your arms up straight until they are fully extended. Lower your arms back down to 90 degrees and repeat.

 

Tricep Kickbacks-

Hold dumbbells in each hand with your palms facing in. You’ll want to have a deep bend in the knee and get down low. Then, pull your arm muscles up behind you.

 

Triceps Extensions-

Stand with your back straight take a dumbbell in both hands. Lift the weight over your head until you can’t extend your arms anymore. Make sure the palms of your hands are facing upwards. Next, keep your elbow in and your upper arms near your head. Lower the weight behind your head slightly and return to the starting position.

 

Dips-

Sit on the floor with your feet on the floor and knees bent. Place your hands behind you with your fingers pointing forward. Next, bend your elbows and lower your body as close to the floor without touching the ground. Extend your arms and repeat again.

Elbow Planks-

Start by resting your forearms and knees on the floor. Bring your knees up and distribute your weight between your elbows and toes. Keep your back flat and tighten your core. Hold this position for 30 seconds to 60 seconds.

 

 

How do you like to tone the guns?

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Peace & Love,

Heather

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My Daily Workout Routine Log-November

daily workout routine

Hey, there! It’s Heather again. I have been keeping track with my daily workout routine over the past few weeks. My ACE personal training books came in the mail the other day, so it gave me the motivation to share my journey. Let me know what you think in the comments and feel free to check out my new YouTube Channel! I’m so excited to be abe to connect with you guys in more ways than text. I’d love to hear from you. Enjoy!

Week 1

Nov 13 Sunday:

Running for my English bulldog’s health and for myself. I knew I couldn’t go at a fast speed because he is a bit overweight. I am just now starting to run him. We ran for about 10 minutes and walked for 4 minutes.

Within a few hours of the jog, my calves and arms already felt sore. I was riding the runner’s high while I watched the Cowboys v. Steelers game. They are on fire with their new quarterback, Dak Prescott.

Nov 14 Monday

Run tracker app- runtastic: mile-1:24 Time 17:55 Calories: 134
Today, I took my English Mastiff with me on my run. She is not one for walks, needlessly to say it was a battle most of the way. She wanted to walk in front of me and slow down. Oh, it was just great. During the last quarter mile, she decided to stop in the middle on the road. I was extra annoyed because I just downloaded a running app. My goal was to track an accurate mile. My time was 17:55 at 1:24 miles, but I had a stubborn Mastiff I had to pull along the way.

Nov 16 Wednesday

Today was too windy to run, so I kept my workout inside. I worked on my core with a fitness blender video and 10 minutes of cardio kickboxing. My shirt was dripping sweat by the end of my session. I burned somewhere between 100-150 calories today! Hopefully, the weather will let me run and I can get an accurate time on my mile.

Nov 17 Thursday

I just got finished with my run. I tried to run a mile, but of course wasn’t able to finish. Taking my pit bull sounded like a good idea, but he wanted to stop and smell the roses (and pee on them) the whole time. I used my Runstastic app and ran .91 miles in 12:48 After I got home, I worked my core out for about 8 minutes. I feel tight and strong today.

Nov 19 Saturday

Well, I gave my pit bull another chance. He did so good! We got the best time of the week and he really did so good. I’m a proud mother. I turned on my Runtastic app and clocked in at 11:39 in 1 mile. Best day ever! I feel like I’m getting my groove back and can’t wait until the next run.

Week 2:

Nov 20 Sunday

I guess I pushed my pit too much yesterday. We clocked in at 6:23 in .33 miles and then he decided to stop. Lol. We were going too slow of a pace anyway. I must be pushing these little fatties too hard. Instead of fighting with him the whole time, I walked him back and started over without any puppies. Even though I was already tired, I beat my times this week with 10:53 in 1 mile. It took everything I had to finish, but I feel amazing now and excited to work on my core in an hour or so. I ran longer than I anticipated today, so my body will thank me later.

I did 5 sets of 25 straight leg crunches and also 5 sets of 25 Russian twists. My core feels nice and tight!

 

Nov 22 Tuesday

I kept it simple today and stuck to indoor exercise. I did 10 minutes of random dancing in my living room. There’s a song I love right now and put it on replay. Then I did a few minutes of ab work:

5 sets of 25 straight leg crunches
3 sets of 25 v sit ups
3 sets of standing abs (both sides)

Nov 26 Saturday

My routine got out of whack because of the holidays, but I took it back outside today. I ran 1 mile in 10:26! My best time thus far. My motivation was running off all this turkey and stuffing. I also power walked the short way to my house, which was about ½ mile. When I got home I cooled down with a set of lunges and rested for an hour or so. Then I did some ab work for a little over 7 minutes with this fantastic video I found on YouTube:

https://www.youtube.com/watch?v=reQNxaFhcBo

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My Morning Workout Routine

I feel like everyone should have a morning workout routine. I’ll be the first one to confess that I am not a morning person. However, the benefits of getting your workout in early are energizing, to say the least. If you exercise in the morning, you’ll feel like you can accomplish anything because you already completed something for the day. I don’t go to the gym or attend a yoga class every day. I usually watch workout videos on YouTube or follow an at-home exercise on Pinterest. Even if you don’t have time to do everything, you did something for yourself. For example, you may not have washed your car, but at least you got your cardio in.

Starting off the day with a healthy activity can spark more healthy habits. Before you know it, your body will be craving water and salad instead of sweets. Getting your workout in early in the day will prevent you from procrastinating later. There is a good chance something will get in the way between the A.M. and your workout. Try to get in some type of physical activity soon after you wake up. Working out also helps your body to release endorphins, which increases positivity and happiness for the whole day. I do these circuits every day before you hop in the shower. Disclaimer: I am not a certified personal trainer. I am just a girl who has a high interest in personal wellness. What do you guys do to stay in shape?

Sunday:

50 jumping jacks
30 calf raises
20 squats
60-second wall sit
10 jack knives
60-second plank
20 leg raises

Monday:

60-second plank
30 crunches
60-second mountain climbers
20 pull throughs
10 diamond push ups
30 tricep dips

Tuesday:

60 jumping jacks
30 lunges (each leg)
20 squats
60-second wall sit
60-second Russian twist
20 v sit-ups
20 leg raises

Wednesday:

60-second side plank (each side)
30 tricep dips
10 inchworms
20 knee push ups
30 pull throughs
20 bicycle crunches (each knee)

Thursday:

60-second plank-to-push-up
20 tricep dips
10 diamond push ups
60-second mountain climbers
30 bicycle crunch (each knee)
30-second plank

Friday:

50 jumping jacks
30 squats
20 side lunges (each leg)
60-second wall sit
40 calf raises
30 crunches
30 leg raises

Saturday:

60-second plank
10 inchworms
20 bicycle crunches (each knee)
60-second Russian twist
30 tricep dips
20 knee push ups

It’s a lot easier to get motivated about working out when you look good. So, in the spirit of National Women’s Health and Fitness Day, I wanted you guys to be the first to know about Adore Me’s new line of clothing. They are a lingerie company that is releasing their line sometime next week. I am not being paid for this post, I simply wanted to help out and show my support. I’m just glad I get to tell you first! They offer all sized ranging from XS to 4XL. I also wanted to share with you guys a coupon code for 10% off any Activewear purchase. If you like any of these super cute outfits, you can head on over to their website and use the coupon code: GETACTIVE10

 

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http://www.adoreme.com/workout-clothes.html

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