Fit_Femme’s BodyBlog

By Alissa Carpio, NASM-CPT, NPC Fitness Competitor

Anyone who’s ever been on a diet has used them. They come in tiny little pink, blue, yellow or white packets. They’re a sweet lover’s saving grace. But, how healthy are they? Which ones rank best in flavor? How well can you bake with them? Here’s a quick guide to some popular and not-so-popular sweeteners available today.

Saccharin
Aspartame
Sugar Alcohols
Sucralose
Whey Low
Blue Agave
Stevia

Click here for article.

By Alissa Carpio, NASM-CPT

I’m often asked how I cheer myself up when I’m down. It’s a common problem that plagues us all at one time or another. While I can’t help you avoid mild depression, I can help you change your mood with one little word: perspective.

I guess the old cliché is true. When you’re missing nothing, you take everything for granted. (Is that a cliché, or did I make it up?) In any case, if that thought hasn’t entered your mind at least once since you’ve been alive, what is it you actually think about?!

Read entire article here.

Today’s workout was back, biceps and calves.  I couldn’t hit it as hard as I wanted to because of the darn head cold I’m getting over, but it was still a pretty good workout.  I did lower the number of sets and the intensity was about 95%.

Wide Lat Pulldown 70×25, 90×12, 100×12, 110×10, 120×8
Hammer Iso Underhand Row 25’sx12, 45’sx12, 55’sx10
Flex Seated Row 20’sx12, 25’sx12, 30’sx10
Straight Arm Pulldown 60×15, 65×12, 65×10
Alternating DB Curl 20’sx12ea, 22.5’sx10ea, 25’sx8ea
Incline Double DB Curl 15’sx10, 15’sx10
Donkey Calf Raise 120×18, 180×12, 220×12
Seated Calf Raise 45×20, 72.5×15, 55×12

Total time=1 hour
Back=14 sets
Biceps=5 sets
Calves=6 sets

By Alissa Carpio, NASM-CPT

A savvy shopper knows what foods to stock up on and when, what sections to avoid, how to save money on healthy foods, and how to keep the whole family full and happy. If you’re not quite there yet, read on to learn how.

Here’s a sample of my diet, and I have to tell you, it’s very tasty and satisfying.  I count everything on my FitDay journal, but I estimate stuff like sauces, or just don’t count it at all if it’s a negligible amount.

Wake up at 7:30am

8:00am - 1/2 scoop BSN Syntha-6 in 1c black coffee

9:30am - 1 egg, 2/3c egg whites (3-4 whites), 1/4c cooked steel cut oats

11:30am - 3/4c 1% cottage cheese, 1 container vanilla activia yogurt, 1 small organic macintosh apple

2:00pm - 3.5 oz chicken with asian peanut sauce, 1c broccoli sauteed in olive oil & herbs

4:00pm - 5 oz tilapia with asian peanut sauce, 1c broccoli sauteed in olive oil & herbs
(normally on a lifting day I’d also have a small or medium red potato w/ spray butter and light sour cream)

6:30pm - 1 scoop BSN Syntha-6 (chocolate) in water

8:30pm - 4 oz tilapia, 1c green beans sauteed in olive oil & herbs; 1 tbsp peanut butter (dessert?!)

This menu gives about 1400 calories, 45g fat, 100g carbs and 165g protein.  Usually my carbs are a little higher (125-135g) on lifting days, but I decided to keep them low since it’s cardio only today.

*If you’re interested in getting a customized diet plan from me, shoot me a PM or visit my website for details.

I’m not a total idiot, but I do some dumb things intentionally on occasion.  Hey, I figure if I don’t feel too bad, and as long as I’m not pushing my workouts to 110%, I’ll be OK.   

As part of this new split, two of my goals are to increase my training volume for abs and calves.  I want to reshape my lower abs and get more definition when I lean out for competition next year, and I’m trying to add some meat to my lower legs!  I hate training both calves and abs, so I guess that’s why they’re a weak point - doh!

Here’s what I did yesterday:

Morning - 25 minutes incline walking on treadmill.  HR b/w 65-75% Max.  Incline 4.0%

Evening - Chest/Triceps/Abs
Hammer Chest Press 25’sx12; 35’sx12; 45’sx7,1; 45’sx6,2
Incline DB Bench Press 40’sx10; 40’sx8; 45’sx8, 35’sx9
Free Motion Fly 15×15; 20×12; 25×10
Reverse Grip Triceps Press Down 50×12; 60×10; 60×8
Lying Tri Extension 30×10; 30×10; 30×9
Hanging Leg Raises (Straight, Bent) 8,7; 8,5; 8,5
Reverse Crunch x7
Stability Ball Crunch 15,5; 12,8

I’m on a new 7-day split (outlined in my previous blog entry) which I just started today.  I chose Back and Bis to start since I’d trained them the furthest out this week and they were well-rested.

Wide Lat Pulldown 40×15-55×15; 85×12; 85×12; 100×8; 90×10
Underhand Iso Lateral Hammer Rows 35’sx12; 45’sx12; 45’sx10; 45’sx12
1-Arm DB Row (R,L) 35×15ea; 45×12ea; 45×12ea
Lat Pulldown Crunches (weight in kg) 50×12; 60×5-50×5; 50×8
Alternating DB Curl 25×8ea; 20×8ea; 20×10ea; 20×6,1,1ea
Incline Double DB Curl (#5, ~60 degree angle) 15’sx9; 15’sx7,3; 15’sx9

Total time=55 minutes
Rest B/W sets=90 seconds
Back=15 sets
Biceps=7 sets

I’ve been working solo on contest training for the past 2 years, but just spontaneously decided to hire a coach for next year.  He wants to start working with me ASAP so he can learn my body and better fine tune the program for when I do begin cutting in 2009.  My split is a 7-day rotation, so I’ll be starting it on Sunday:

Mon-Quads, Abs; Cardio

Tue-Hamstrings, Calves; Cardio

Wed-Chest, Triceps, Abs

Thu-Fitness Routine Practice (counts as Cardio)

Fri-Back, Biceps, Calves; Cardio

Sat-Power Workout with Shoulders

Sun-Rest

If miniature Milk Ways, single-serving Snickers and containers of candy corn have you dizzy from seeing sweets, you need to check out these tips on how to avoid breaking your diet during this treat-laden holiday. Even if you’re not normally drawn to candy, the colorful images and festive labels are great marketing mechanisms for even the savviest fitness girl. Read on to find out how to enjoy Halloween while keeping your diet on track. Or, you could just ask for a trick instead.

Click here for entire article.

This is a great sauce for topping grilled chicken, veggies or rice.  Lots of flavor with little calories.  If you try any of my recipes, try this one!!!

1 tbsp. Tahini (Sesame Paste) - get it in the peanut butter, natural foods or asian section

2 tbsp. Natural Peanut Butter

1 tsp. Honey

4 tsp. Low-Sodium Soy Sauce (Kikkoman)

1/4c Water

¼ tsp. Cayenne

¼ tsp. Garlic Powder

¼ tsp. Onion Powder

Combine first 5 ingredients and microwave for 30-60 seconds, until peanut butter is runny.  Stir well so that all ingredients are incorporated.  Add cayenne, garlic and onion powders.  Stir to combine.

Use as topping for chicken, pork, fish, veggies or rice.