It’s been a while, so sorry for the late check in. I have been extremely busy trying to catch up with all the great stuff happening in my life.
Since last check in, I have been working out hard 5 days a week. I am trying to build up my lean muscle and burn fat by lifting heavy weights, and incorporating both low-intensity steady state and HIIT cardio into my workouts. I have increased my level of intensity and decreased my rest time between sets. I have also added super-sets, drop-sets, and plyometric work to my workouts for an added intensity. I find this has definitely helped in shocking my body and get through the mini plateaus I face.
This is what my training routine has looked like in the past 4 weeks:
(I like to change it up every 4-6 depending):
Day 1 – LEGS/ABS
Day 2 – Shoulders/Calves
Day 3 – Arms (Triceps/Biceps)/ABS
Day 4 – Back/Hamstrings
Day 5 – Chest/ABS
Day 6 – Plyo
Day 7 – Rest
I have been doing cardio after my weights and sometimes in the morning before my first meal (when the kids are all sleeping!). Although some believe differently, I am still a believer that when cardio is performed upon waking on an empty stomach, it taps in to body fat stores for energy whereas later on in the day, it utilizes some of the nutrients you consumed.
I have been on a strict meal plan as well. I am eating 6 small meals a day consisting of lean protein, good carbs, and fats to increase my metabolism.
These are also the supplements I am currently using:
- Whey Protein Isolate – convenient, easy, great for growth and recovery of muscles
- Fish oil – decreases inflammation, helps stabilize blood sugar levels
- BCAAs – stimulates muscle growth and fat loss. Improves strength and endurance
- L-glutamine – Amino acid found in our body. By increasing the intake, it increases muscle recovery, and improves immune function.
- Pre-workout – increases energy and mental focus, increases muscle gains and strength
- Multi-vitamin – Necessary for daily function, recovery, performance, and growth
- GREENS – Faster muscle recovery, potent anti-oxidants to fight free radicals, improves stamina
Baby Jaxson is 14 weeks old, and so far I have lost a total of 40 of the 50 pounds I gained during the pregnancy; only 10 more to go until I am back at my “normal” weight!
I have a video shout with Pouyan Fard (www.pouyanfard.com) and a photo shoot with Dave Laus (www.davelaus.com) the last week of July. The video will be a promotional kickboxing one for my upcoming kickboxing classes that I will be teaching at Battle Arts Academy, a new 15,0000 sq feet MMA/Strength and Conditioning, Pro Wrestling state of the art facility that is opening soon in Mississauga.
I have also joined the Inside Fitness Magazine team as the Social Media Manager. I am very happy and honoured to have joined such an amazing team. Inside Fitness Magazine is Canada’s #1 Fitness Magazine full of informative articles on nutrition, fitness, supplements, and bodybuilding. You can subscribe to it, or purchase it at most major retail outlets and newsstands everywhere. You can also check out their website at www.insidefitnessmag.com
I will check in again in a few weeks just before my video shoot so you can see my final result. Thanks for following and as always, if you have any questions, you can contact me on my website at www.nichellelaus.com , follow me on Twitter @nichellelaus , or my Facebook athlete page at https://www.facebook.com/pages/Nichelle-Laus-Fitness-Model-Figure-Competitor-Kickboxing-Instructor/218212881525939?ref=tn_tnmn
Until next time, continue to focus on your goal, not the obstacles!