Filed In: abs

My Favorite At-Home Gym Equipment

Here’s the thing, bodyweight workouts are my jam. You know this already. But, if I could only pick two pieces of equipment to have at home or in my car for a makeshift gym anywhere, it would be these two bad boys. Oh, and actually I DO own them and they are actually the ONLY pieces of equipment I own besides this rockin’ vessel. Heyooo. See what I did there?

Number One

Kettlebell

kettlebell

There are thousands of exercises you can do with a kettlebell. It’s really the only weight I ever add to my workouts. Occasionally you will see me mess around with dumbbells, but I find them to be dumb. Not to say they are pointless, they just bore me. My favorite two movements are the kettlebell swing and the deadlift. Think: booty, booty, booty.

My favorite move is the classic kettlebell swing, but I also love doing RDLs with a kettlebell and just adding it in where I see fit.

P.S. If you DO NOT know how to do a kettlebell swing, ask a personal trainer AND watch this video from Tim Ferris.

At home kettlebell workout in 20 minutes! Go for four rounds:

kettlebell workout

Number Two

Ab Roller

Boom, you got $10 and an amazon prime account? Boom, you got abs. This legit in my mind feels like an infomercial, but dude, this thing is effective. Not only does it activate big and small muscles in your core, including my fave the transverse abdominis, it also forces you to stabilize your shoulders, giving your entire trunk an effective, ab loving, see you this summer bikini workout. You dig?

As GHETTO as this thing looks, it is MONEY. Ab Shredder, braugh.

ab roller

love your body

Bloated after lunch but fell back in love with myself, recently.

 

Honestly friends, that’s ALL the equipment I need. Well, strike that, I would LIKE a pull-up bar just as much as I would LIKE to do a pull-up unassisted.

Hey PS did you see my Workout of the Week?

Workout Posts to Explore:

Postpartum Abs: Working on my Transverse Abdominis

Legshred

20 Minute HIIT Workout

WOD: Full body kettlebell workout

 

4 rounds for time!

Ready, set, go!kettlebell workout

Free Guide: Top 10 Secrets to Abs

Hey everyone!

Happy Friday!

In anticipation of my upcoming book eat clean, piss glitter! I wanted to share a free copy of my first mini guide to abs!  Simply signup below!

Sign up for my newsletter and you will receive my mini ebook and bonus workout:

My top 10 SECRETS to ABS!

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How to lose fat: Glutamine

the truth about fat loss. part one.

Are you losing weight or are you losing fat? Are they the same thing? Does it matter? But really, how do I achieve fat loss, QUICKLY? 

These are questions I says to myself researching different studies, workouts, diet plans, supplements, weird workout muses, you name it!

I read and devour a lot of stuff when it comes to working out and pigging out and the one subject that is always pretty heated with varying opinions and “research” is weight loss. I don’t care about weight loss. I care about fat loss and I want to know everything I can about it to help myself and you. So here comes a fun series on the topics of fat loss that I personally believe, have tried or have researched to help improve fat loss.

First up, l-glutamine.

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Not perfect abs. But abs nonetheless.

What is Glutamine?

Glutamine is one of the most abundant amino acids, the building blocks of protein in our genetic code.

While you are able synthesize it, the majority of glutamine the body needs is manufactured in muscle cells and keeps the muscles working properly.

However, under stressful conditions such as intense workouts or physical injury, the amino acid is used up very quickly, and the demand for glutamine exceeds the body’s ability to make it.

Cliff Notes: Glutamine is very important for your body’s ability to increase muscle growth AND repair.

Why should you care about l-glutamine.

1. If you don’t have enough glutamine in the system, the body breaks down the muscle tissue to get the extra amino acid. In that case, you start to lose muscle mass. Less muscle mass = More fat = more bone loss = poorer health.

2. Not to mention all of the cells of the immune system, the small intestine and the kidney are the major consumers of glutamine, making it vitally important to your health.

3. Glutamine has been reported heal stomach ulcers and supports the maintenance of gut barrier, healing leaky guts and thus supporting your immune system and digestion.

4. Glutamine supplementation has been shown to play a role in preventing muscle loss and fat storage by effecting the stress hormone cortisol, which is usually elevated by intense exercise.

5. It is also believed the glutamine stimulates a greater and effective use of glycogen stores, which would help the body burn more fat over time so that excess glycogen is not then stored as fat.

6. Glutamine supplements have also been hypothesized to increase levels of growth hormone, which may be expected to help stimulate protein synthesis and encourage gains in muscle mass and strength, but reliable evidence for this effect of glutamine supplements has not been demonstrated by clinical studies.

Personal anecdote here, I definitely feel my muscles recovering more quickly when I am supplementing with glutamine. This in turn allows me to rest efficiently and then workout efficiently without pain, which in turn means MORE fat burn.

Cliff notes: Glutamine is important for digestion, immune health AND fat loss.

The verdict!

Will glutamine give you a six pack? No. Can it help YOU create a six pack? Yes. If and ONLY if: Your diet is also on par, you move your body AND allow your body to recover.

No supplement will do crunches for you. No supplement will erase your shitty diet. A supplement is a supplement is a supplement. It can help, but it’s not the answer.

Personally, I have found glutamine helpful in ADDITION to a diet full of nutrients, fat, low carbs and a pretty rocking workout schedule.

Where to find it.

Here’s the thing, I do take a few supplements on the reg, though I prefer to get my nutrients from food.

Foods with Glutamine 

  • Beets
  • Cabbage
  • Spinach
  • Parsley

My favorite glutamine supplements

The best glutamine products on the market are derived from the natural fermentation of vegetables. This can be expensive, but worth it. I personally like this brand.

If you’re not totally concerned with that I would try NOW Glutamine as well.

The nerdy research specs.

Glutamine helps nutrient absorption

Glutamine reduces bodyweight

Glutamine helps improve intestinal function

Glutamine may increase energy expenditure and fat loss

x to the ohhhh Whitters