This is topic that I’ve been excited to write about for awhile – Supplements.

I’ve had many of you ask me, “what do you take?”

That is not an easy question for me to answer. Just because I use a certain product, that does not mean you should as well. My daily routine consists of protein shakes, a pre-workout, and BCAA’s.

There’s a TON of noise out there about the supplement industry. There are so many options… and how do know which are best? What makes one product better than another? Before you switch products or begin a supplement routine new, ask yourself a few questions:

1. Do I have any health restrictions?
2. What are my fitness & health goals?
3. What are my budget constraints?

Those may all sound like obvious questions, but you’d be shocked at the answers I get when I ask people these three questions.
You need to look at buying supplements like you would at buying anything else you’re putting into your body. DO. YOUR. RESEARCH! READ. THE. LABELS!

Just like anything else, some options are better than others. High-protein, low-carb diets are key for building lean muscle and losing fat . Therefore, most (me included) look to up their protein intake via protein powders or protein bars. While this has led to my success it is not the only way to supplement your protein intake. You could add more nuts, beans, or even dark leafy greens such as spinach to your diet.

Another term to consider when exploring options within the supplement is “macros”.  If you are tracking your “macros”, then you are tracking how many grams of protein, carbs, and fats you are consuming on a particular day.  Your macros are calculated by your age, sex, height, and weight.  Your daily numbers will also reflect your how often you exercise, your activity level, and fitness goals.  You can find many “macros calculators” simply by doing a google search.   

There are powders out there that advertise they have  “40 grams of protein per serving”.  However, buyer beware!  Read the label –  what is a serving,   one  scoop or   two scoops?  How many grams of carbs and sugars are in that serving?  If you’re getting 40 grams of protein per serving, but that includes 22 grams of carbs and 15 grams of sugar, does that make it worth?  That’s up to you, but I say no!  The protein powder that I use is called “Dymatize Elite”.  Its reasonably priced, tastes great, and has great macros.

I have the same opinion of protein bars!  A protein bar should never be anything more than a snack.  I don’t believe a bar should ever be any type of meal replacement.  It is something to satisfy you and give a quick protein boost into your daily diet.  Again, caveat emptor!  If a bar has 35 grams of protein, but has 25 grams of carbs and 17 grams of sugar…it’s TRASH!  Toss it out, throw them in the fire, or burry them in your backyard!  I don’t care what you do with them, but DON’T eat them!  There are better/cleaner/healthier options that may have less protein, but WAY less carbs and sugar.  

For me, I am a fan of One Bars.  They taste great, they have a ton of flavor options, and are a great snack to add protein into your diet and curb a craving.

The next two can be a bit more controversial…pre-workouts and amino acids.  Some say these products do nothing for you, that they are just placebos.

I do not agree with those statements.  Again, I can only speak for myself, but I do see the benefits of both products.  I get up EARLY..like super early.  I am up at 4:00 AM  five days a week to train, and I train on an empty stomach.  Black coffee or tea just does not do it for me.  I need something more and my pre-workout does the trick.  It gives me the energy and focus that I need, and helps me keep my performance at an optimal level.  

Not all pre-workouts are created equal.  Some contain higher levels of caffeine and some may even contain creatine.  I prefer a pre-workout with a “mild” level of caffeine and higher levels of tyrosine.  Tyrosine is added to increase focus and cognitive function while training.  I get distracted by everything, so this is…hey look a squirrel!  

I prefer the product “Hyde” by ProSupps.

Now last, but not least…amino acids or BCAA’s (Branch-Chain Amino Acids).  For me, the idea of BCCA’s are simple.  BCAA’s are the building blocks that make up protein.  Protein promotes lean muscle growth, sped up metabolism, and burns fat!  According to NYU Langone Medical Center, you can obtain BCAA’s through whole food sources such as meat, chicken, fish, dairy products, and eggs . However, let’s be honest with each other.  Do you want to be the person eating a piece of fish, chicken, or eggs in the middle of your workout?  If the answer is yes, remind me to NEVER train with you!  I am ALLLLLLL good with smelly food while I am sweating my bum off!  I tend to train for longer periods of time, so I mix my BCAA’s with water during my workouts and I love it!  I personally use Aminogex Ultra by VMI Sports.

So, for those of you that have asked, now you know.  That is what I “take”.  

Again, supplementation is not for everyone and there are disagreements to the benefits of them.  Whole food sources are always best for your daily nutritional intake, but may not be as convenient for everyone.  Like your workouts…find what works best for you and your goals and go with it!  

Until next time…keep sweating!

Are you taking on the Rowing For A Cause 10K this weekend?

We’re SO pumped to see everyone coming together to raise money for Bright Pink and to see you join the #10000Club.

So, in order to celebrate this big milestone, our instructors have come together to give everyone taking on the challenge a little bit of advice for you to keep in mind as you tackle the 10,000 meters.

Carly: ​The 10k was more mind over matter​, and telling yourself that you are stronger than the rower. I watched the screen to keep my pace, and split time, in check and had a goal in mind. This helped me stay motivated and determined to finish. During the 10K, I was able to really focus on my form and breathing and in turn, felt every muscle working. The glute cramp came to me halfway through, but worked its way out. Keep that grip loose and that goal in mind! YOU. CAN. DO. IT!

Jayne: When the going gets tough, just remember what you are working towards. Visualize the goal you have set for yourself, remind yourself that change happens when you get out of your comfort zone, and think about how BAD ASS you will feel walking out those doors after hitting 10,000M.

Michelle: I would try to find a split time that feels good – not too fast and  one that you can hopefully hold for a while. Once I found that pace, I covered the monitor. I felt like seeing the distance only messed with my head, and made me feel like I was never going to make it. Your legs are probably going to be the first that want to quit – but as long as you can keep them moving you can push through!  I kept wanting to quit – and doing it alone definitely did not help – but on Sunday there will be an amazing group there pushing and motivating everyone. You got this, crew!

Kayla: Cover your monitor and go in knowing you will finish. Self talk is super important during these longer stretches, so tell yourself that you are a bad ass who will crush this row. You will finish, so it’s time to get the job done!

Elise: Surprise, surprise –  I looked at the 10k as a challenge for myself. I set a goal, and knew what I would need to get my split time at in order to get it. That gave me a focus for the entire 40 minute push. No matter if your goal is 35 minutes or 55 minutes,  set a goal time. For me rowing with a purpose makes it a lot more manageable and fun. Also instead of fast strokes, I really focused on a long strong strokes. My strokes per minute was not in the 30s! Since you are going to be on the rower for a long time, you want your form to stay solid. I wanted to waste less energy by getting the most out of each stroke. It’s a marathon not a sprint – remember DO NOT come out of the gates too quick!

Gio: Pacing seems like the most obvious thing here, so use the music as a way to  pump you up & get things rolling. Listen, row, and enjoy. Also pre-row nutrition… make sure you hydrate, hydrate, hydrate!

Amanda: Pro tip – wear shoes with a THICKER sole, your heels will be stomping the rower for a much longer time. For the first 5 minutes, I focused on my breath and finding a pace that I could hold for myself. I then threw my towel over the monitor and told myself that I would row by feeling. Sometimes, it isn’t about the numbers.  In order to keep my breathing steady, I found myself “singing” along to some of the music (singing = mouthing or just saying the words). It was something I used to do on long runs to help me focus on my breathing.  Just take it one stroke at a time and have a blast! Always remember the reason WHY you are rowing on Sunday.

Kerri: Mind over matter.  Coach yourself into a fluid and steady rhythm; LEGS-CORE-ARMS-ARMS-CORE-LEGS. All you have to do then is row on with consistency.

Jackie: The hardest part of the entire 10k was getting on the rower. Once you believe that you can start and finish, you 100% can and will. It is all mental, your body is there to help you and can make it through. You will get butt cramps, your hands may start to hurt, but you can do it! Channel the dedication you show day every day and prove to yourself that you are stronger than any distance thrown at you. Set goals such as “take a water break once I have 8k left”, “quick stretch when you see 5k”, anything to get your mind to a milestone helps! Talk to yourself, you are  your best coach. Once it is over, you will be so proud, I promise!