Workout: Alternating Circuit - Beginner

As I promised to my Makati class, here is the Circuit workout that we did last night. Although I won't be posting every workout that I teach, I will be posting as many as I can so that you'll never have an excuse not to workout. :P

The Alternating Circuit is a great full-body workout that you can basically do anywhere, all you need is a pair of dumbbells or some kind of heavy object (Books, Water Bottles, Canned Goods, etc). I didn't include the reps in the image since you can adjust the reps to what is challenging but manageable to you. For beginners, try starting out with 10 reps each side/20 reps total and then, if you can, increase reps to increase intensity.

• Equipment Needed:
• Dumbbells (at least 5 pounds) or Heavy Object
• Fitness Level:
• Beginner
• Exercise How-To:
• Alternating Forward Lunge
• Alternating Chest Press
• Alternating Close-grip Press
• Alternating Back Lunge
• Alternating Bent-over Row
• Alternating Hammer Curl to Shoulder Press

High Intake of Whey Protein Lowers Hip & Thigh Fat?!

Ok, so I’m completely excited about this new research since I am an official thigh hater.  And even though I’m promoting a raw diet, I still take my whey to help with muscle recovery after my intense workouts. After reading this you may be tempted to start downing the whole whey container!

Research was done at the University of Minnesota where they found that a high whey protein diet had greater decreases in …Get ready for it - resting blood pressure and hip and thigh fat! (Woohoo!)  

But let's get this straight, that doesn't mean you can have a whey protein shake  for every one of your meals! Remember that it's always better to get whole food in your diet rather than relying on supplements. 

Wondering how and when to take your whey? Depending on your goals, you can take 1-2 scoops before and/or after your workouts and in cases of emergency when you're in a rush or you're not able to get a real meal in. 

My Current Whey: ON Gold Standard 100% Whey (5lb) in Caramel Toffee Fudge - P2,300

How I Make My Shakes:

• 1-2 scoops of Whey & cold water
• 1-2 scoops of Whey & Vanilla or Chocolate Soy milk 
• 1-2 scoops of Whey, Any Fruit, & Vanilla or Chocolate Soy milk, & Ice
• 1-2 scoops of Whey, Peanut Butter, Vanilla or Chocolate Soy milk, & Ice
• 1-2 scoops of Whey, Chia Seeds, Vanilla or Chocolate Soy milk & Ice
• 1-2 scoops of Whey, Chia Seeds, Water, & Ice

Is Fructose Bad For Your Health?

Oh no! Not the fruit! This is some shocking news; hopefully I can find some other research done on this topic.

 If you don’t know what fructose is, fructose is a carbohydrate sugar that naturally comes from fruit.  Scientist from Dalhousie University say that consuming too much fructose is the leading reason for the West’s obesity epidemic, diabetes, and cardiovascular disease.

Although further research is needed they believe that fructose triggers oxidative stress and inflammation in the inner lining of blood vessels, which can lead to hardening of your arteries.

Again further studies are needed, so continue to include fruits into your diet since there are still many benefits to eating fruits.

I would love if anyone has further information about this. If you do please leave a comment in the box below!