WORKOUT: TOOLS FOR THE HOME, NO EXCUSES

Winter is approaching and many of us want to retreat, hibernate, and comfort ourselves with delicious food. This can and should happen, but of course in moderation.

Don't use the changing season as an excuse to not exercise. Here are a few great tools that will help you maintain your active lifestyle in the comfort of your own home so there really is NO EXCUSE to not SWEAT. For optimum results, exercises should be paired with a good nutrition program. If you need guidance or just a change in your routine, JOIN THE TBW CLUB TODAY.

1: RESISTANCE BANDS (W/HANDLES)

These bands are perfect for standing or seated upper (shoulder press/raises, bicep curls, triceps extensions, rows, etc) and lower (overhead squats, donkey kicks) body workouts without heavy weights. The resistance challenges your muscles beyond your own body weight, which stimulates muscle growth.

2: RESISTANCE BANDS (CLOSED LOOP)

The closed loop is great for lower body workouts: squats, lateral squats, standing kick backs, donkey kicks, lying hip abductions, russian twists, etc.

3: KETTLEBELLS

This weight allows you to incorporate cardio and strength training all into one session. For a great leg workout try supersetting swings with goblet squats using a kettlebell.

4: PULL UP BAR

Pull ups are a great complex upper body workout engaging multiple muscle groups (biceps, deltoids, shoulders, back) at once. You can also use the bar to do hanging core workouts by extended leg raises, knee ups, or a controlled jog. If you can't do a pull up, use a closed loop resistance for assistance and work your way off it.

5: YOGA MAT

Having a soft surface allows you to do a many exercises that require the support of the floor. From stretching to core to upper and lower body workouts.

MINDFUL: Against the Ordinary Language: The Language of the Body — Kathy Acker

Photo by Alphonso Lingis.

Bodybuilding is a process, perhaps a sport, by which a person shapes her or his own body. This shaping is always related to the growth of muscular mass...[and] can be seen to be about nothing but failure. A bodybuilder is always working around failure.

I want to fail...I want to shock my body into growth.

Every day, in the gym, I repeat the same controlled gestures with the same weights, the same reps,... The same breath patterns. But now and then, wandering within the labyrinths of my body, I come upon something. Something I can know because knowledge depends on difference. An unexpected event. For though I am only repeating certain gestures during certain time spans, my body, being material, is never the same; my body is controlled by change and by chance.

My unexpected failure at the sixth rep was allowing me to see, as if through a window, not to any outside, but inside my own body, to its workings. I was being permitted to glimpse the laws that control my body, those of change or chance, laws that are barely, if at all knowable.

By trying to control, to shape, my body through the calculated tools and methods of bodybuilding, and time and again, in following these methods, failing to do so, I am able to meet that which cannot be finally controlled and known: the body.

In this meeting lies the fascination, if not the purpose, of bodybuilding. To come face to face with chaos, with my own failure or a form of death.

Link to full PDF: Against Ordinary Language: The Language of the Body – Kathy Acker

NPC BROOKLYN GRAND PRIX

Saturday, October 3, 2015 at 11AM and 6:30PM
850 Grand Street, Williamsburg

Tickets on sale at
Steel Gym
143 W 23rd St
New York

DAR 525
525 Grand Street
Brooklyn, NY 11211

also available at door on day of the show

Prejudging 11am $25
No performances or special guest posers

Finals 6:30pm $40
Performances, special guest posers, winners announced

Schedule below, bikini is last on stage in both events

For up to date information regarding the show visit
NPC BROOKLYN GRAND PRIX'S FACEBOOK PAGE
 

NYFW: TBW x LACTIC INCORPORATED

Very excited to be working with the amazingly talented Randi Shandroski of LACTIC INCORPORATED again for New York Fashion Week and the NPC Brooklyn Grand Prix.

NYFW: Thursday, September 17th, 2015 at 7:30PM
Super excited to be walking in LACTIC's first NYFW runway presentation hosted by VERGE at the Brooklyn Museum's Beaux-Arts Court in a custom bikini.

NPC Brooklyn Grand Prix: Saturday, October 3rd, 2015 at 11am and 6:30pm
A few weeks later, I will be gracing the NPC stage for the second time as a LACTIC INCORPORATED sponsored bikini athlete. There are two opportunities to view the presentation:

11am Pre-judging Athletes present their package to be judged by a panel of 8-10 judges. This portion is very business like, no theatrics like the finals, just straight forward walking and scoring. Bikini usually goes first because it is the largest class. If you can't make it to the evening show, this is your best bet.

6:30pm Finals Athletes execute their routine and winners are announced. Bikini usually goes last since it is the most popular. If you are planning on coming to this show, plan on sticking around till 10:30pm or midnight.
 

Below are some images from our first collaboration at the NPC Southeastern Championships in 2014.

NUTRITION: POST-WORKOUT MEAL

6 Perfect Post-Workout Meals

Eating quality food post-workout is crucial to muscle growth and recovery. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

MEAL 1: PROTEIN PANCAKES

How To: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

The Perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.

Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g

MEAL 2: BEEF AND SQUASH MARINARA

How To: For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

The Perks: If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

Calories: 628           | Protein: 70 g | Fat: 18 g | Carbs: 38 grams

MEAL 3: TUNA AND CRACKERS

How To: Take a can of yellow fin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

The Perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g

MEAL 4: HIGH-PROTEIN OATS ON THE GO

How To: Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.

The Perks: Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.

Calories: 422           | Protein: 31 g | Fat: 12.5 g | Carbs: 48 g


MEAL 5: EGG SCRAMBLE OR OMELET

How To: Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-workout is perfect for those on low calories and carbs, but need the protein to retain muscle and fat to decrease hunger.

Calories: 520           | Protein: 37 g | Fat: 23 g | Carbs: 29 g

MEAL 6: CHICKEN AND SWEET POTATO HASH

How To: Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.

The Perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digest to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.

Calories: 300 | Protein: 51 g | Fat: 5 g | Carbs: 30 g

SOURCE: MUSCLEANDFITNESS.COM

NUTRITION: PRE-WORKOUT MEAL

Your health and fitness goals are tied to your nutrition and physical activity, so why not maximize your gains by knowing what to eat, when to eat it, and why it is crucial for fat loss, muscle growth, and recovery.

PRE-WORKOUT MEAL
1-2 Hours Before Training

1. Clean Source Of Moderate To Slow-Digesting Carbohydrates:

In order to power through your gut-wrenching, muscle-fiber-tearing workout, you need a premium source of fuel. That's why it's fundamentally important that you consume a slow to moderate digesting source of carbohydrates.

Not only will they provide a source of energy, thereby preventing your body from tapping into muscle for energy, but a slower digesting carb will sustain you throughout your entire workout.

This is why it's not recommended to use mainly high glycemic or fast-digesting carbs as you'll quickly burn out once their energy source is used up during your workout.

Some recommended low to moderate GI carbohydrate sources are brown rice, oatmeal, Ezekiel bread, white rice (long grain) and even whole wheat pasta. Of course, portion control and timing is a must when consuming a meal pre-workout.

If you consume an overabundance of carbs or consume them too close to your workout, your body has insufficient time to metabolize the food.

This results in blood being redirected to your working muscles rather than being reflowed to your stomach to aid in digestion, causing stomach cramps. As a general rule, consume anywhere between 20 to 40 grams of carbohydrates one to two hours before working out.

2. Fruit:

Fruits, such as oranges, make an excellent addition to your pre-workout meal. Now that you have a slower digesting carb source (as outlined above), it is also beneficial to have a small but sufficient source of fast-digesting carbs to kick-start your workout.

Oranges provide this type of quick energy source. That's why you always hear bodybuilders talking about eating or sucking on oranges before a workout.

Aside from providing a solid source of simple carbohydrates, oranges are packed with vitamin C and electrolytes. Bananas and apples are also excellent options if oranges are not to your liking.

3. Protein:

Of course, no meal is complete without protein. As the building block of new muscle growth, protein - composed of essential and non-essential amino acids - is vital to maintaining a positive nitrogen balance necessary to stimulate maximum protein synthesis.

Obtaining the correct ratio of amino acids is vital to achieving an anabolic state and the best way of achieving this is by consuming complete protein sources such as egg whites, chicken, turkey and even skim milk.

Don't waste a good workout with bad nutrition!

SOURCE: BODYBUILDING.COM

FITNESS: B3: BUILD a BETTER BOOTY

Photograph by Torbjørn Rødland

There is no secret on how to get a bigger, fuller, shapelier booty. It's not magic, it just takes hard work and consistent exercise over the course of at least 30 days!

Try integrating this booty exercise into your normal regimen:

25 regular squats
30 walking lunges
Rest 30-60 seconds
Superset x 4

25 sumo (wide) jump squats
12 bulgarian split squat (on each side)
Rest 30-60 seconds
Superset x 4

8 minutes HIIT (high intensity interval training)
Stairmaster: 30 second fast / 30 seconds slow
Stairs/Bleachers: Sprint up / walk down
Track/Treadmill: 30 second sprint / 30 second walk
Indoor rower: 100 meter sprint / 50 meter rest

(beginner: body weight;  intermediate/advanced: add weight/resistence)

FITNESS: 6 Effective Kettlebell Exercises

Build strength and efficiently work the muscles in the legs, shoulders, and lower back by exercising with the squat cast-iron weights.

The Routine

Want an exercise regimen with ironclad results? Pick up this cannonball-like weight. The handle lets you swing it, so you can rev up your heart rate while challenging multiple muscle groups. Research shows that using a kettlebell can burn 40 to 50 percent more calories (!) than a typical strength-training session.

Move 1: Swing

(A) Begin with your feet hip distance apart, both hands on the handle.

(B) Bend your knees and hinge from your hips to swing the kettlebell between your legs.

(C) Straighten your legs and swing the kettlebell to chin height. Repeat for 90 seconds, creating momentum in the swing. (Let your gluteals and hamstrings, not your shoulders, do the work.)

Move 2: Clean to Rack

(A) Begin with your feet hip distance apart. Hold the top of the handle with your right hand, palm facing you. Squat and lower the kettlebell below your knees.

(B) In one motion, stand and curl the kettlebell to your chest, allowing the weight to rotate toward your right. This is “rack” position. Lower and repeat for 30 seconds, then switch sides.

Move 3: Push Press

(A) Begin in rack position, with the bell in your right hand. Place your left hand on top of your right.

(B) Lower into a squat, bending your knees to 90 degrees.

(C) Straighten your legs and press your right arm overhead, releasing your left hand from the bell; rotate your wrist to turn your palm forward. Return to rack position. Repeat for 30 seconds, then switch sides.

Move 4: Chop Lunge

(A) Begin in rack position, with the bell in your right hand. Place your left hand on top of your right.

(B) In one motion, step your left leg forward into a lunge, twist to the left, and lower the kettlebell to your left hip. As you step back, bring the bell to the starting position. Repeat for 30 seconds, then switch sides.

Move 5: Lateral Lunge and Biceps Curl

(A) Stand with your feet together. Hold the kettlebell with your right hand, arm down at your side, palm facing you.

(B) Step your left leg to the side in a lunge as you hinge forward and lower the kettlebell to shin height.

(C) Curl the kettlebell up, keeping your wrist straight. Lower the kettlebell back down, then step your left leg back to the starting position. Repeat for 30 seconds, then switch sides (right leg lunging and left arm curling).

Move 6: Halo

(A) Begin with your feet hip distance apart. Grab the kettlebell with the weight facing up, hands on both sides of the handle. Hold it at chest height.

(B) Lift the kettlebell to the right side of your face and slowly circle it behind your head to the left side (C). Repeat for 60 seconds, continuously alternating directions.

FITNESS: The Benefits of a Lunch Hour Walk

By Gretchen Reynolds

To combat afternoon slumps in enthusiasm and focus, take a walk during the lunch hour.

A new study finds that even gentle lunchtime strolls can perceptibly — and immediately — buoy people’s moods and ability to handle stress at work.

It is not news, of course, that walking is healthy and that people who walk or otherwise exercise regularly tend to be more calm, alert and happy than people who are inactive.

But many past studies of the effects of walking and other exercise on mood have focused on somewhat long-term, gradual outcomes, looking at how weeks or months of exercise change people emotionally.

Read more at nytimes.com

FITNESS: The Best Time to Exercise to Lose Weight

By Gretchen Reynolds

Eadweard Muybridge Plate 63 - Nude Male Running at Full Speed

Q: What is the best time of day to exercise, if my goal is weight loss?

A: You might try setting your wake-up alarm earlier and exercising before breakfast. There is some evidence that working out on a completely empty stomach — or, as scientists call this woozy, wee-hours condition, “in a fasted state” — prompts the body to burn more fat and potentially stave off weight gain, compared to exercising at other times.

Read more at nytimes.com