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    Issue 55
- Improve performance, lose weight, get the athletic look and live an active lifestyle with grrlathlete.com grrlAthlete.com Newsletter Offer Like us, we're sure that you feel terrible when you see someone in the gym working so hard to lose fat, but failing because they really don't know how to workout or eat properly. So help your friends, family member, and training partners get fit and lose fat by sending them this link to the free grrlAthlete.com newsletter: http://grrlathlete.com/Newsletter-Signup.html Do you have questions about exercise or nutrition? Let grrlAthlete help you find the answer you've been looking for. Feel free contact us at grrl@grrlAthlete.com (or just hit reply to one of our newsletters), if we don't have the answer, we'll find someone who does. Content
· Muscle Definition With Bodyweight Workouts
· Nutrition with Rachel Cosgrove: Part 2
Muscle-Defining Workouts
If you are bored of spending all of your workout time inside laboring away on machines then we have the perfect program for you! Our new Bodyweight Turbulence Training program can help you get tight, defined muscles in 30 Days...And until November 1st, you can get the program for less than the cost of a day pass at a gym! You can lose weight, build strength, and get more energy by doing bodyweight workouts at home or in the park (or in the hotel on business travel) You just need the right exercises and the right routine. That's why we asked Craig Ballantyne to create his new Turbulence Training workout based on the best bodyweight-only exercises to help women reach their goals of better muscle definition. Our Bodyweight Turbulence training program has only been out for a week now, and already we are getting some great reviews back. "I only did the Beginner Version of the bodyweight workout and I loved it. I liked the variety of exercises and a lot of them I had never done before. I think my favorite were the stick-ups. They look easy until you actually perform them. Trying to keep my shoulders, wrists and elbows in contact with the wall at all times was hard and really made me sweat. And I was definitely feeling it in my muscles the next day." Tracey Baschke, Click here to order at this low price today: http://grrlathlete.com/ModShop/ShowProduct/17118/ And remember, the TT Bodyweight program contains 3 different levels: beginner, intermediate and advanced, so the workouts can be easily adjusted to meet your own personal fitness levels and will always be a challenge (You can also make it harder or easier by taking more rest, or working at a lower relative intensity). Why is this program ideal for beginners? 1. You will get the perfect starter workout to help beginners learn to control their bodies and activate their muscles. 2. The beginner bodyweight workout is a great place for novices to get started because they can train for fat loss, strength, and confidence in the comfort of their own home. No one will be there to judging your abilities or your workout gear. Why should advanced lifters and athletes use this program? 1. This workout will save you time and money. You won't have to waste any time driving to the gym and using up any of your insanely expensive gasoline. 2. Build athleticism, mobility, co-ordination, and sport-specific strength (this program is great for young athletes and PERFECT for 5-10k runners) 3. It also contains 3 different interval options. In addition to my standard interval workout, there are 2 more interval workouts that are guaranteed to improve performance in sport and road races. 4. Boosts your core strength & learn how to control your bodyweight Why is TT Bodyweight the complete program for personal trainers that work in gyms and that train home clients? 1. It's great for men, and women - especially those women that fear strength training because they think it will make them big and bulky. Once you or your female clients give this muscle-defining routine a try, you'll feel their fitness and muscle endurance sky rocket. 2. If you are a personal trainer that visits people in their homes, it is a great workout that doesn't require any equipment from you or the client. 3. Excellent for trainers that want to set up bodyweight circuits or even "bootcamps" for multiple clients. Now if you've looked around the Internet, you'll know that $9.99 is a rock bottom price for a monthly workout. And you get a 4-week workout program that will maximize your muscle endurance and fitness levels while slashing your body fat. We look forward to helping you reach your goals with Turbulence Training. Click here to order at this low price today: http://grrlathlete.com/ModShop/ShowProduct/17118/ Nutrition with Rachel Cosgrove
Rachel Cosgrove has been fortunate to have studied under several of the world's top training and nutrition specialists including Dr. Eric Serrano and Thomas Incledon. Her goal is to bring a holistic approach to health, fitness & nutrition and repeatedly produce fast, effective results in all of my client's fitness and nutrition programs, whether their goals are for general fitness or for a specific competition. Rachel holds a Bachelors degree from the University of California - Santa Barbara in Physiology, and is one of only a handful of people in the country to be qualified as a certified sports nutritionist with the International Society of Sports Nutrition and as a Nutrition and Lifestyle coach from the prestigious CHEK institute. A member of the American Dietetic Association, Rachel is also certified as an Apex Nutrition Professional and a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association. You may have read Rachel's articles in Muscle and Fitness Hers, Oxygen Magazine, Women's Health and Mens Fitness magazines along with manywebsite magazines as an expert in the field. Rachel has worked with a variety of clientele whose goals range from fat loss to muscle gain to general health. She has designed specific plans for fitness and figure competitors, bodybuilders, triathletes, marathon runners and numerous other athletes to win their chosen sport. GA: What type of nutrition plan & eating schedule do you generally recommend for someone looking to lose fat & gain muscle? RC: It is extremely difficult to gain muscle and lose fat simultaneously unless you are fairly new to lifting weights. To lose fat you must be in a calorie deficit, eating less calories then you burn and just the opposite to gain muscle, you need to eat more then you are burning. I like my clients to focus on one or the other. They can build muscle for 4-6 weeks and then switch gears and keep the muscle they built but lose fat for another 4-6 weeks. One of the key nutrition components to building muscle and losing fat is the nutrition surrounding the workout. Some form of amino acids (protein) and carbohydrates should be ingested during and after the workout to promote recovery and an anabolic state to build muscle. This can be used during a fat loss phase to promote building some muscle while losing fat. GA: What are some common Western-diet foods that cause problems such as fat gain, inflammation, food allergies, etc.? RC: Fast food, processed junk, sodas - again, stick to whole, natural foods. Remember "Green Faces." (The majority of people would do well sticking to whole, natural foods. We have a nutrition plan we start people on at our gym to eliminate the junk from their diets called "Green Faces" and it consists of eating foods that are green or that had a face. That's it, nothing else.) Allergies are usually from bombarding your body with the same foods over and over again. Most common allergies are wheat, dairy and sugar. If you are having symptoms of allergies such as post nasal drip, fatigue, bloat, gas, excess mucus, etc. try eliminating wheat, dairy and sugar and see if your symptoms disappear. It is most likely one of these foods. GA: What are some uncommon, yet great foods to include in fat loss nutrition plans? I love GA: What are the benefits of eating organic food? How does a customer know if the food is organic? RC: For myself and my clients I recommend eating organic when possible. Organic food will have lower amounts of pesticide residue. Don't let this scare you though, eat more fruits and vegetables, organic or conventional, and you'll be healthier. Just be sure to wash your produce well before eating. I have started to see more and more organic foods in the regular grocery store which makes it easier to get. It will say "Certified Organic" on it, meaning it was grown on an organic farm. I also love to visit the local Farmers Market every week, this is a great way to get a variety of really fresh vegetables, some organic. GA: What are the best teas for us to be drinking? Where should we buy them (commercial grocery store, real Chinese health food stores, etc.)? RC: Green Tea has thermogenic, anti cancer and cardio-protective properties. What better way to start off your day! Skip the coffee and have green tea. You can find organic green tea at your regular grocery store. GA: What are some gender differences in terms of nutrient needs? What are women generally missing in their diets in terms of health and fat loss needs? RC: I think women tend to be more sensitive to carbohydrates then men, especially during that time of the month, their bodies are primed to store fat if they eat the wrong foods. Otherwise, iron deficiency would be another problem we see with women, especially endurance athletes. And of course calcium becomes very important for women to prevent osteoporosis. GA: Thanks Rachel. We suggest you check out Rachel's site www.rachelcosgrove.com where she provides nutrition and training advice specifically for females. If you no longer wish to receive this newsletter, please reply with the word Move in the subject line. Thank you. The information on grrlAthlete.com is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications. grrlAthlete - Strength through knowledge
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