abs (1) adrenal fatigue (1) Alli McKee (2) Alvin Pearman (1) Apolo Ohno (1) athlete (1) Axiom Fitness (1) Bagels (1) Barbara Mencer (1) Black Friday (1) body fat (12) bodybuilding (1) book (1) boot camp (2) Breads (1) breakfast (1) Brendan Foley (2) Brock Lesnar (1) business (1) cable bands (1) Carb Backloading (1) carb load (1) carbs (5) cardio (5) carnivore (1) Charleston (1) Circuit (2) College (3) Common (1) complex carbs (2) core (1) cortisol (1) Craig Ballantyne (3) Creative Loafing (1) CrossFit (17) Dana Sorensen (1) David Goggins (1) Davidson (2) defeat (1) Demi Goodman (2) diet (24) Diet & Nutrition (20) Ellen DeGeneres (1) endurance (4) energy levels (2) Erin Stern (1) fasting (1) fat loss (3) female (2) Fight Gone Bad (1) figure competitor (1) Fitness Spotlight - Men (8) Fitness Spotlight - Women (16) flexible (1) football (2) fruits (1) Georges St. Pierre (3) glycogen (1) GPP (1) grains (4) Grant Hill (1) Green (3) Green Monster (1) Greens (1) Greg Plitt (1) half-marathon (3) heart rate (2) Heather Mitts (2) herbivore (1) hotel (1) improvement (2) injury (2) inspiration (2) insulin (1) Intermittent Fasting (2) Intervals (7) interview (9) Ironman (2) Jade Teta (1) Jake Shields (1) Jamin Thompson (3) Jessica Biel (1) Jill Coleman (1) Julia Mancuso (1) junk food (1) Kelly Fillnow (1) Laura Gainor (1) Lolo Jones (1) Lust List (1) Lyndsay Braswell (2) magazine (1) Mark Sisson (2) marketing (1) Martin Berkhan (1) Max Wettstein (1) Metro Dash (1) Milwaukee (2) Miranda Olydroyd (1) MMA (2) model (4) motivation (4) muscle (1) Myrtle Beach (1) Navy SEAL (1) NBA (2) NFL (1) Nick Tumminello (1) Nike (2) nutrition (7) oatmeal (1) Olympics (4) organic (1) overtraining (1) P90X (1) Paleo (4) Personal Trainer (3) Philip Ciccarello (3) Phillipe Nover (1) Phoenix Suns (1) photo (1) plyos (3) post-workout (1) pregnancy (1) Preston Thomas (1) Processed (1) protein (2) Rachel Elizabeth Murray (1) Raw Food (1) receipes (1) Rich Froning (1) Rob Riches (1) Robert Cheeke (1) rope climbs (1) running (4) Sarah Rippel (1) Scivation (1) Sebastian Ekberg (1) shake (2) shoes (2) six-pack (4) Smoothie (3) softball (1) Spinach (3) sprints (2) Steve Nash (2) stress (1) sugar (2) Tabata (4) tattoo (1) Thanksgiving (1) The Rock (2) time management (1) Tony Gonzalez (2) track & field (5) training (7) Training & Workouts (18) transformation (5) travel (1) Triathlon (1) ttime management (1) Twitter (10) UFC (3) Under Armour (4) University (1) vegan (4) Vegetables (4) vegetarian (3) video (21) walking (1) Warm-up (1) weight loss (13) weightloss (1) women (2) YouTube (1)
Powered by Squarespace

Entries in Lyndsay Braswell (2)

Sunday
Apr012012

Interview with @FitnessChamp

 

I’m obviously no celebrity athlete or fitness model, but I do get lots of questions around my own eating habits, workout patterns, and which fitness sources have taught me the most. 

This is the only time that I’ll ever “self-interview”, so here you go…

What’s your athletic background?

I was a basketball player growing up, and that’s my first love.  GOD had other plans for my body type and picked up football my freshman year of high school.  I went on to play running back in college, and also ran track for three years, competing in the 100m, 200m, and 4x100m relay.

 

What are you currently training for?

I ran two half-marathons within a month between October and November 2011, but am done with endurance events for the time being.  I trained hard but realized that endurance sports are just not what I am cut out for, both physically and psychologically. Several friends are avid CrossFitters and have been giving me the hard sales job to get me involved. The competitive-but-positive plus testosterone-fuled vibe keeps drawing me in little by little.

 

What does an average week’s workout look like?

I don’t get as much time as I’d like to dedicate toward my own workouts, but I do what I can with the time I have.  I try to go for intensity over duration, so I’m usually hitting some form of HIIT intervals or  tabatas on the bike or rowing machine for cardio.  I’m a big fan of Olympic-style lifts, so each week I try to hit some hang cleans, power cleans, push press, and dead lifts.  I’ll mix in some pull ups, heavy rope  work, and box jumps if available.  

As I mentioned,  I have several friends who are CrossFit addicts and have been giving me the hard sales pitch to join them soon, so this workout approach will keep me in close enough shape to hang with the group (hopefully anyways).  Once or twice each week I also add in some typical standard bodybuilding work, as well as some sprint work (100s, 200s, 400’s, court gassers) to maintain my capacity in that area as well.

 

Describe your fitness classes.

The best way to describe my classes would be 45-55 minutes of multi-faceted intervals and running drills, very similar to what you might see on infomercials for “Insanity” and “P90X”.  I try to model the workouts for a demographic that used to play sports in high school or college, and desire that style of training as adults compared to simply running on the treadmill, lifting weights alone, or logging repetitive sessions on the elliptical. I also try to make sure the playlist is continually up-to-date because if the women in class don’t like the music, they will turn on you quickly.

 

What does an average day’s eating look like?

It’s not inaccurate to say that I’ve tried almost every nutritional philosophy out there.  Currently (and perhaps for the foreseeable future) I’m sticking fairly close to a Paleo eating style.  Like I said, I work out in the mornings, so it’s either an empty stomach workout, or possibly a scoop of whey protein in water before heading out the door.  I used to down a banana, Gatorade Prime, and/or a gel before hitting the gym but while this was great for my performance, this was surely killing any fat loss goals I was after (due to the over-reliance on Simple Sugars).

Post-workout is usually another scoop of whey in water, then 3-4 scrambled eggs with some spinach, and a couple slices of lean turkey tossed in.  I’ll usually eat that with half a sweet potato (3-4oz).  Mid-morning snack is a protein shake with almonds or sunflower seeds,  then lunch is usually a few turkey meatballs with some green source like asparagus.  Depending on whether or not I have class in the evening, I may eat the second half of the sweet potato here.

Late afternoon might be some turkey jerky and sunflower seeds, with perhaps a tablespoon or two of almond or peanut butter.  If I’m teaching a class in the evening I’ll either repeat lunch, or go with a tuna pack and an apple. 

Dinner lately has been white fish (tilapia, cod) with steamed shredded cabbage (seasoned with oil & vinegar, lemon pepper seasoning, and mustard). “Dessert” is a blended smoothie with carrot juice, acai juice, whey protein, blackberries, almond butter, half an avocado, and 2-3 handfuls of spinach.  Sometimes I'll swap out the avocado for coconut milk as an alternative healthy fat source.

 

Must-have vitamins and supplements?

Standard: multi-vitamin, fish oil, vitamin B, vitamin D. 

Nice to have: vitamin A, BCAA (Scivation Xtend), chia seeds

 

What’s your favorite cheat food?

There is a local smoothie shop across the street from where I live, they make a Green Tea Smoothie with non-fat frozen yogurt that is my biggest guilty pleasure. I used to go 5-6 days a week, but chopped that down to once a week on Saturdays in an effort to tighten up my diet for fat loss goals.

If I am REALLY, legitimately cheating, I love French fries, pizza, and burritos. The funny thing however, is that once your diet really gets in-tune, these foods stop being as fun once you see them as set-backs from ultimately having the body you want.  You can eat almost anything once or twice a week, but the saying is true – nothing tastes as good as being lean feels.

 

Who are your favorite fitness follows on Twitter?

@JadeTeta, @JillFit, @RobRiches, @cutandjacked, @SPNetwork

Who are your other fitness inspirations?

The Rock (obviously), Greg Plitt (#1 male fitness model in the world), Mario Lopez, Georges St. Pierre, Pauline Nordin (creator of “Fighter Diet”, her dietary discipline is a tremendous motivator) and “normal” people like my friends Demi, Philip, Brendan, and Lyndsey.

 

What’s your biggest motivation?

Aside from the standard stuff like wanting to fit well in my clothes and like what I see in the mirror, long term health is very important.  I had a close relative battling colon cancer several years ago, and a few others with high blood pressure issues.  My eating habits were terrible in graduate school during my early 20’s, and I spend every day trying to undo the fat, unhealthy condition I was creating for myself.

 

What’s the one thing you wish you could share with others at the gym?

I'd tell them that More isn’t necessarily better

I see so many people (often the same faces) logging away hour after hour on the stairmaster or elliptical every week and their bodies never change.  People training for specific  events like a half-marathon or 5K certainly need to get their mileage in, but others wanting to shed pounds, or look good for the beach really need to learn that you can meet your goals in less time, by working smarter. 

For fat loss goals, intensity trumps time spent.  The body is not like a calculator, fat loss is more complex than eating 500 fewer calories and burning 500 calories more per day.  Things like stress hormones and insulin manipulation play a big role in whether or not one’s body will give up stubborn fat.  This is usually sad to see, because I see lots of effort and “want to” from people in the gym (or even jogging down the street), they just don’t have the proper tools and information to accomplish what they are working so hard to achieve.

Will you ever grant yourself another interview like this?

No way. This was an obnoxious thing to do and I'm ready to go back to interviewing other people.

Sunday
Nov132011

Fitness Spotlight: Lyndsay Braswell

I've spent time writing about a variety of nutrition philosophies (Paleo, Intermittent Fasting, Vegan, etc).  This next section is a more in-depth look at one of the more interesting people I've come across in the fitness world.

Lyndsay Braswell  (@FitRawChic) is a fellow fitness enthusiast, but her diet is completely vegan.  She is a walking example that disproves two long-standing stigmas: 

(1) Vegans can't be athletic or have muscle tone

(2) A vegan diet has to be boring and bland

She also serves as another example that if you want to badly enough, people with regular jobs can still find time to fit their workouts into the schedule.

Lyndsay's personal site, LilGreenDress.com is diverse in fitness guidance, as well as recipes, video How-To's and other culinary ideas.  We took a break from commiserating about our respective NFL teams' (Redskins & Panthers) terrible 2011 seasons to dive into a few questions about her background, current projects, and future plans:

How did you become a vegan?

 Several times in my life people have tried to convince me to go vegan, but I like many other people thought that meant a diet of twigs and berries. It also meant giving up the bodybuilder staples, chicken and eggs.  

Wanting to take my nutrition to the next level because I still had issues with certain aspects of my health, I took a food intolerance test and come to find out I am highly intolerant to eggs!  Dairy was also found to be an enemy as well as certain kinds of seafood. 
I began reading up on the vegan diet, and one thing led to another. I've been meat-free for almost 2 yrs now and I feel and look better than I ever have! Hands down, one of the best decisions I've ever made!



What is your athletic background?

 

My introduction to lifting weights was in 8th grade when I was chosen to be in the Bigger, Faster, Stronger program.  This was a club that prepared middle schoolers for high school sports by lifting weights before school.  Not missing one workout I had my first real taste of what it felt like to throw some real weight around.  Not to mention the feeling of accomplishment as I improved in all areas of performance.
In High School I played Varsity Field Hockey and Lacrosse and in order to be better my dad felt I needed to pump some iron. I was given my first gym membership at 15 and I haven’t stopped since!



What are you up to now? (contests, competitions, recent or upcoming events, etc)

Due to my workload I decided to take the rest of the year off from competing. I plan to compete next Spring in Fitness America and/or the WBFF. I did just complete a half marathon on a whim, and want to set doing a marathon as one of my goals for 2012 if time permits.

What's a typical day's schedule for you (ex: from wake up including workouts/cardio, normal job, etc to bed)

My work dictates my workouts and my customers dictate my work! I try to workout before work and a normal day for me in the office is 8am-4:30pm.  If I’m traveling my workday could be longer and whereas it’s easier for me to hit the gym after an office day, when I’m traveling it is harder.  In a perfect world I’d be working out at 9:30am after a good nights sleep.  A 6am workout after a restless sleep is not exactly my ideal workout time, but you gotta do what you gotta do!

What is your diet like in a typical day? (normal circumstances vs contest prep)

Again my diet changes, it’s actually changed more so as a vegan than when I was a non vegan. Before my diet was standard and typical. I did the egg whites and oatmeal for breakfast, fish or chicken, sweet potato or brown rice, veggies for lunch and dinner,protein shakes in between. Thank goodness those days are over!

Now I might start my day off with a green smoothie or a quinoa dish (quinoa is a complete protein source), lunch I still might have a sweet potato and/or a salad with beans, and for dinner I might have a big salad and lentil or bean dish, with a glass or two of wine.  I snack on nuts, fruits, dark chocolate, and in a pinch, vegan protein shakes.
I’ve learned to eat light during the day because I spend sometimes almost 8 hours behind the desk.  I find if I eat heavier it makes me sleepy and my creative juices come to a halt! 

All in all, I try to eat a lot of antioxidant rich fruits and veggies, and my staples are black beans, chickpeas, quinoa, and spirulina. During contest prep I eat the same foods, just less and I don't like to cheat except for maybe a glass of wine here or there. :)

How do you manage to watch your carb intake being a vegan (versus a typical "all meat & veggies" fitness diet)?

 

I eat more carbs than the carnivore dieters.  It’s hard to get all the protein I want without added carbs.  I’ve tried to swig down just vegan shakes all day, but it was hard on my stomach and I didn’t feel good.  Tofu is another low carb source of protein and not that I’m against soy, just not for every meal. I am still working on finding the vegan competitor diet that suits me best. It’s always a work in progress.

Are you a fan of "empty stomach morning cardio" or not?

 I do believe in empty stomach cardio, especially since I have to workout so early. There is NO way I’m waking up extra early just to eat!  It’s also not like I’m running a marathon at dark thirty in the morning.  I mean we are talking no more than 45 min.  I’ve been fine with averaging up to an hour sometimes and did not feel as if it ate up my muscle.

What's the one "cheat" food you can't live without?

Cheat food: dark chocolate and Grey Goose. I love sweets!

What's your favorite exercise/activity? What's your least favorite?

Favorite exercise, squats! They are a great all around exercise! Least favorite, squats! They are problematic. People tend to do too much weight with poor form, which will as you know, kill their joints and give them serious knee and back problems.


If you could send one message to women out there (about taking control of their fitness/health...being afraid of lifting weights...anything) what would it be?

 

Women tend to want to take care of others in sacrifice of their health. I want them to know lifting weights is not a vain activity and even if they only have 30min (although 1 hour is ideal) to workout do so, because eventually 30min will turn to 1 hr anyway!  The better they take care of themselves, the better they’ll take care of others. Plus they will feel amazing, and confidence breeds success!



If you could send one message to people in-general about the typical American diet, what would it be?

Vegan is not a boring diet by any means, and you can still build muscle not eating animals. However, I understand unless you are passionate about one of the 3: health, animals, environment, it could be difficult to give up the animal kingdom. Although I believe the healthiest way to eat is a whole foods, plant based diet, I don't judge or force my lifestyle on anyone. Instead I encourage everyone to eat less meat and incorporate more fruits and veggies. Fruits and veggies are full of nutrients and our body needs them to prevent disease and to stay looking good! 

 

Whether you're a vegan, or still fit animal products into your diet - Lyndsay is still a great example from whom we can all learn.  We agree on many of the same fitness principals, particularly that women should never be afraid of the weights, and that both men and women should prioritize how you take care of your body (and what kinds of fuel goes into it) every day.