Last weeks workouts went great! I was feeling a little bit overwhelmed at the beginning of the week trying to wrap my head around fitting in all the extra cardio weeks 5-8 of BBG call for but doing these 35 minutes cardio sessions before work or on my lunch break went perfectly. In fact, getting out of the office at lunch for some exercise helped my sanity so much this may become a permanent thing haha.
I really just can’t express enough how much blogging about my weekly workout schedule helps me. It holds me so accountable simply knowing that sharing this may inspire just 1 person to start getting healthy.
Kayla Itsines’s Bikini Body Guide (BBG) gets pretty advanced pretty darn quickly. I’m really struggling using the gym at my apartment to do the guides properly. My gym has basic equipment but does not have multiple benches, medicine balls, steps…etc so hey I’ve had to be creative. Hence using 2 treadmills instead of 2 benches for sumo squats on leg day.
This week is going to be very similar to last having to fit in the following:
- 4-5 LISS cardio sessions
- 3 Resistance BBG workouts
- 1 Stretch session
- Monday: BBG Arms & Abs + LISS #1 (35 minute walk at gym)
- Tuesday: Yoga + LISS #2 (35 minute walk at lunch)
- Wednesday: Yoga + Liss #3 (35 minute walk at lunch)
- Thursday: BBG Legs & Cardio
- Friday: BBG Abs & Cardio
- Saturday: Yoga
- Sunday: Run 12 miles Liss #4?
Now, let’s talk about protein powder shall we?
Picking the right protein powder can be challenging. I am far from a personal trainer and don’t know all the intense details some people know about supplements. However, I know the basics and wanted to share with you all my favorite protein powder and what to look for when choosing a protein powder.
If your goal is to build muscle and tone up whey protein is going to be your best choice. Whey naturally contains BCAA’s (amino acids) which help aid in muscle growth and whey digests easily for fast absorption into muscles post workout. There are a few different types of whey protein, two of the most common being whey protein isolate and whey protein concentrate. What’s the difference?
- Whey protein isolate- Isolates are the purest form of protein you can get. Some brands of protein powder are 90% or higher of pure whey protein. This type of whey protein tends to be more expensive, but it is because you are getting a higher quality product. If you are serious about building muscle and getting lean get an isolate.
- Whey protein concentrate- Concentrates typically go through less filtering so less of the natural carbohydrates found in milk are removed. This results in a whey protein product that is lower in protein and higher in carbohydrates. Most concentrate products are still about 70-80% protein, but I’ve seen some that get as low as 50%…NOT OK. If your goal is simply to add more protein into your diet get a concentrate but don’t expect to see muscle development like an isolate will give you. (Just my opinion)
**Tip: When reading the ingredients on a nutrition label remember they are listed in descending order so the ingredient in the greatest amount will be listed first. This is where you should look for either whey protein isolate or whey protein concentrate. Another big thing to look for is the protein to carbohydrate ratio. We’re buying protein not cabrs so be sure to look for a protein powder with the highest amount of protein and least amount of carbs.
See, Whey Protein Isolate is the first ingredient in the protein powder.
And here We’re looking at 27g of protein v. 1g of carbohydrates…AWESOME choice!
Now lets talk about my favorite protein powder of all time, Isoflex (pictured above). I always have a shake with 1 scoop of Isoflex post workout. This protein powder tastes delicious enough to simply mix with water but I love blending it with ice and unsweetened almond milk if I can. I’ve been using this product for years and it is the only whey protein that does not upset my stomach and that actually gives me results. With consistent use I build lean muscle so quickly and see incredible results especially in my arms and abs. If you live in the San Diego area Isoflex is HARD to find so I always just buy it on Amazon. I highly recommend the chocolate mint and vanilla flavors.
Isoflex is one of the highest quality protein powders I’ve found (and believe me I’ve searched and searched) and has also been recommended to me by many personal trainer friends. Give it a try- you will not be disappointed in the results it gives your body.
- 90% pure whey protein isolate
- 27g of protein per scoop and only 1 carb
- 0 sugar and 0 fat
- full serving of BCAA’s in 1 scoop
- rapid absorption formula to enter into muscles quickly post workout
What is your favorite brand of whey protein powder and why?