Creatine? But I Don't Wanna Look Like a Man!

I have started to get pretty hooked on supplements lately. I am always on www.bodybuilding.com to find the newest products and top sellers. If you are serious about you health and fitness goals, supplements and www.bodybuilding.com is a must! So get serious and check it out! 

I started my supplement journey about a year ago. It started with a few basics: whey protein, multi vitamin and fish oil. I would suggest these three products to any beginner looking to add an extra kick to their training.
My list has now grown into this:

• 100% Whey Protein -- Whey
• 100% Casein Protein -- Casein
• SciVation Xtend -- Energy Aminos
• Opti-Women -- Multi-Vitamin
• EFA Lean Gold -- Fatty Acids
• MyoFusion -- Protein

There is just one little thing missing... Creatine!

Here is a quick summary of an article about creatine from Oxygen Magazine!

DID YOU KNOW?! 

There is research that supports that women have naturally higher levels of creatine then men!

Creatine is not an emerging supplement, its muscle building effects were first reported in 1929!

Creatine works differently in women then in men. Women can have the muscle-building benefits without adding bulk and body fat. 

Why are women so scared of creatine? Well... It may have something to do with the fact that only one-third of human research has involved women. BUT! It is this fraction that is bringing women to take a closer look. 

Unlike men, women DO NOT gain weight from creatine supplementation. (Knew you would like that!)

Creatine enhances performance and has an antioxidant effect that reduces muscle damage, improves recovery and preserves lean muscle mass. I definitely want to take advantage of these benefits! 

Powder, pill or liquid? Oh my!

Any form is worth it, aslong as you reach for creatine monohydrate. You don't need any of the fluffy stuff packed in some "creatine" supplements. Just plain old creatine monohydrate will work wonders and save you money! 

The above information is only a quick summary on an interesting article I read that was geared towards women using creatine. It is not my opinion!
Personally, I have done a lot of research on this topic and have decided to try a powdered form of creatine monohydrate.

Guess whats on my next order for bodybuilding.com? Micronized Creatine

I'll keep you updated on the progress! 

Resource:

Is Creatine Right For You by Carey Rossi. Oxygen Magazine: Bikini Ready in 28 Days.

Great read, pick it up!

Another interesting read: Essentials of Creatine in Sport and Health by Jeffrey R. Stout

Long, but the guy really knows his stuff!

Start with the Cart!

Eating right starts with shopping right. Walking into a large grocery store can be overwhelming and very tempting. So how do I tackle the grocery beast and get the right nutrients in your cart? It's easy.

DO NOT listen to the tip: "Stick to the perimeter". This is only partially true. Because what always lies at the back of the store along the perimeter? The evil frozen food section....

I have to admit, I am a student and I do buy only one thing frozen: fish. I eat  a lot of fish, but fresh fish and a student budget just don't mix well.

Before buying frozen I always look at the salt content. Salt can be that demon in frozen fish.

Generally, I like to stay in only a few sections: produce, meat and poultry and dairy. The freshest and healthiest foods lie in these tranquil parts of the grocery jungle.  Sometimes I will venture deep into the scary shelves to find a few of my favourite packaged food. Including Kraft Natural Peanut Butter, Red River cereal, Minute Brown rice and seasonings.

Eating healthy doesn't have to be bland and flavourless. I always stock up my cart with flavours and spices from the cooking section. My favourite seasonings are from Mrs. Dash, McCormick's No Salt Added or Club House: One Step Seasoning. Any bold seasoning is sure to spice up your life and make cooking easy. I would not be able to live without my Club House cajun or tex mex seasoning.
The one spice I always have to buy is cinnamon! I put it on everything, from cottage cheese and greek yogurt to sweet potatoes.

It is smart to save a general shopping list on my computer.
It has all my favourites and essentials to keep my diet in check. Any time I find a new favourite health food I make sure to put it on my list!
Here's my shopping list bible:

Become a smart shopper and keep your fridge and cupboards 'cheat' free!

Yummy Muffins: Won't Cause Muffin-tops!

Here is one of my favourite new recipes from my favourite fitness model Jamie Eason! 
These turkey meatloaf muffins are easy to make and full of protein and flavour!


Here's the nutritional information for one muffin:

Calories: 80

Fats: 2 grams 
Carbs: 4 grams
Protein: 11 grams

Pretty good right? 


Ingredients:

• 1 kg ground turkey (or chicken)
• 3 egg whites
• 1 cup quick cooking oats
• 1/2 tsp ground cumin
• 1/2 tsp dried thyme
• 2 tsp dry yellow mustard
• 2 tsp black pepper
• 2 tsp chipotle pepper spice (I use cajun or tex mex seasoning instead)
• 1 tsp salt (I prefer to leave this out)
• 2 tbsp garlic powder (2 cloves minced) (Or 3 tbsp/3 cloves if you are a huge garlic fan like me)
• 1 small onion (finely chopped)
• 2 celery stalks (finely chopped) (I replace celery with an extra onion, or you can do the other way around)

Directions:

1. Preheat oven to 375 degrees.
2. Spray muffin pan with canola or olive oil. (I use cupcake liners to reduce mess)
3. Mix all ingredients in one large bowl.
4. Roll the mixture into balls and place in muffin pan. Should be the about the size of a racquetball.
5. Bake for 40 minutes, or until temperature inside muffin is 165 degrees F.

Try it! You will love it!

I eat mine with a little Frank's Red Hot sauce or try it with your favourite bbq sauce!

I've played around with some of the flavour added to the ingredients. 

Here's a few ideas:

Want more of a kick? Add hot pepper flakes.

Love cheese? Add some grated cheddar cheese.
Need more veggies? Add chopped peppers, tomatoes or mushrooms.

Comment with any ideas or alternatives!






Reference: 
http://www.bodybuilding.com/fun/video-jamie-eason-turkey-meatloaf-muffins.htm

Who does this girl think she is anyways?

I am a busy second year Chemical Engineering student at Queen's University, Kingston, Ontario. You can only imagine how busy I am at school, but I always find time to workout and take care of my body. And I have finally made time to write about my passion for fitness and start this blog! Here's me in my hometown of Sarnia, Ontario on my 18th birthday!

My fitness obsession all started in high school. I got my first membership when I was 15 and was hooked from my first workout. Quickly it became my obsession, I was in the gym everyday!
When I was 17 I was diagnosed with Juvenile Rheumatoid Arthritis and my hands took a turn for the worst. Swollen and stiff joints meant no weight training. My dream of becoming a fitness model slowly dwindled to a dream of ever lifting again. I gave up on the gym and lacked any motivation...

After a long drought in the gym I was feeling tired, stressed and was very upset with my body. It was frustrating! So after a long inactive summer of 2010 I decided to revamp my lifestyle and hop on the gain train again!

Now here we are today. Thanks to my sister, Sara, my workout partner, we are in the gym everyday together. She is great motivation. I have now big goals for myself and huge dreams!

I will compete in the IDFA Nationals on October 29, 2011.
And I will be a more famous fitness model than Jamie Eason! (She is my number one inspiration!)

Favourite Things
Workout Partner: My sister, Sara!
Workout: Calf raises on leg press machine
Body Part to Workout: Shoulders
Cardio: Squash and sprints
Supplement: Optimum 100% Whey Protein
Sports: Hockey and cheerleading
Cheat food: greasy pizza and chocolate

I can't wait to share all my progress, tricks, tips and secrets!

Pumping Iron

Here it is!

I have wanted to start a fitness and nutrition blog for awhile and finally the motivation has come!

Today I have decided to become a writer. Cannot wait to share my secrets on living a healthy, active lifestyle!

The title of the blog comes from the 1977 film 'Pumping Iron' with Arnold Schwarzenegger. 

A must see for anyone looking for some inspiration!