The topic of supplements always comes up when you're talking about working out. We all want to know which ones we ACTUALLY need to take and when to take them. There are thousands of supplements out there so let's break it down to what you really need to perform better, recover faster and get key nutrients that will accelerate your results!

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PROTEIN POWDER
Most women don't get enough protein from whole food sources. Recommendations are all over the board but if your goal is to gain lean muscle mass I think protein powder is essential. It's a perfect post workout supplement and also great for a macro friendly, portable snack.

My Current Favorite Protein Powder
The last couple years I've been using collagen protein powder and its' great. I recommend Bulletproof Collagen Protein because there are no added ingredients and the macros are great-no carbs or fat. It's keto, paleo, whole 30 friendly if you're following any of those diets. Most importantly it's sourced from pastured raised cattle, yay!

Whey Protein Powder
The ideal time to consume a whey protein shake is right after working out. I have been using Muscle Mile Whey protein forever and it always tastes great and mixes well.  Not to mention it's sold on Amazon so the value is awesome. Downside is it's not the cleanest as far as ingredients but if you need a good deal and you handle dairy well this is a winner. If you want the "clean" protein powder go with the Bulletproof Collagen Powder.

Casein Protein Powder
I recently added Casein protein to my arsenal of supplements.  Because my protein intake is so high I usually drink a protein shake at night as my last meal(not to mention it tastes like dessert). I've just been drinking my whey protein as my last meal until recently which is fine but casein is ideal for night time because it's digested slower and prevents the body from breaking down muscle for fuel as you sleep. This is an optional addition but it gives you more variety if nothing else.  I bought ON Casein Protein Powder because it got great reviews on the quality and the taste! I throw it in the blender with some ice and pretend it's a milkshake:)

PRE WORKOUT
Cellucor C4- This seems to be the go to pre-workout supplement for most people and for good reason. It gives you that extra energy to crank out those last couple of reps.  What I like about it is that it doesn't give you a jittery feeling at all.  It's just gives you a nice pep in your step and helps maximize your workout performance.  I only use this when I'm lifting weights, never on cardio only days. If you're sensitive to supplements start with a half scoop and go from there. Easy tiger!

If you want a "clean" pre-workout then check out this Livbody product. Great for energy, but also boosts metabolism and fat burn all in one. All of their products are stimulant free, no artificial sweeteners, and gluten free.

BCAA's
This stands for branched chain amino acids.  These are the building blocks for muscle and assist the body to recover and repair.  BCAA's are one of my favorite supplements! They are great for post workout recovery or used as a intra-workout to keep energy levels up.  BCAA's are also great for endurance sports, so I usually throw a scoop in my water bottle for long rides or runs.

Liv Body BCAA power is my favorite. Not only does it have the BCAA's but it also has hydrating properties.

Prep all of your supplements the night before by putting them in ziploc baggies. This ensures you can run out the door and have everything you need for the day. A great tip is always have an extra serving of protein powder in your bag for an emergency meal.

Don't forget to take the basics too-
*Multi-Vitamin
*Fish Oil Supplements
*Probiotics - LOVE this brand. If you want to learn more about Probiotics listen to THIS Bulletproof Radio podcast episode!

Remember that all these supplements are just that...a supplement to your diet and work outs.  There is no substitute for good old fashioned hard work! So get in the gym and make it happen:)
XO,
Devious fIT Girl

If you have a little junk in the trunk then you know it's SO hard to find shorts that fit right! Most of the time I find that shorts are too tight around my legs and make them looked like cased sausages-not a good look. So, I've been on the hunt for the best shorts and I've finally found a few worth sharing!

If y'all didn't already know, I'm getting married on July 21st in Kauai! I couldn't be more excited and the pending beach vacation has given me the motivation I needed to kick my butt into high gear! In about August of last year I decided to go back to purely aesthetic workouts as opposed to performance focused. I just had a heart to heart with myself and looking good in my wedding dress was more important to me than increasing my back squat. So with the support of my Personal Trainer, we switched me over to bodybuilding style workouts. It took a lot for me to admit I wanted to steer away from performance driven workouts. Focusing purely on looks had been a slippery slope for me in the past. I feel like I've grown a lot the last couple years and now understand that happiness does not come from a certain weight or look. I'm not trying to achieve happiness through my body so I gave myself permission to focus once again on my aesthetic and I have been loving it! Bodybuilding style workouts are how I started my fitness journey and it's been so fun to revisit this style of training. Within 6 weeks I noticed a difference in the mirror. I had been struggling to lose weight and all of a sudden it was falling off! You can never be 100% sure as to why but my gut says that it's for a couple of reasons.

Before: October 2016-132 Pounds

First off, sometimes switching your routine is all you need to do! If you do the same style of workout over and over and over without any changes you can hit a plateau. This may have been the case with me. More likely it's due to the fact that I was working out too hard. As amazing as high intensity workouts are sometimes it can create a state of stress in your body. When cortisol levels rise that will cause you to hold onto weight. Slowing down and not doing as much could help you shed the pounds. I believe this was the case for me. I started working out less and seeing better results! I went from doing heart pounding AMRAPS to moderate paced lifting with free weights and my body has thanked me. Olympic lifting also tends to make me look square and blocky(just my body type) so moving away from the barbell and picking up dumbbells has helped me whittle my waist.

Now(April 2017): 124 Pounds

With only 3 months to go until my Big Day(YAY!) I've been focusing on sticking to my meal plan. Up until recently I've been a little more lax, enjoying brunch with friends and a glass or two of champagne on the weekend. This is the first time I've even been able to eat and drink in moderation and still lose fat! What an amazing feeling it was to live a balanced lifestyle and still see results. The last couple of weeks I decided to buckle down and hit my macros and results are happening even faster! Below is my meal plan but PLEASE know this is just what works for me-this may not be the right macros/calorie intake for everyone. If you need assistance calculating your Macros, please let me know. I offer custom meal planning assistance and it's my favorite thing to do!
Macros: 
Calories: 1250-1350
Carbs:15% (46G)
Protein:40% (146G)
Fat:45% (57G)

It takes time...but it's worth it!

As I countdown to my Wedding I will be sure to share all my other tips and tricks to get lean and sexy!  I've been compiling all the workouts I did to get lean and am going to be releasing them soon in an E-Book called Bride Tribe Bootcamp! This online program just for Brides is launching SOON so stay tuned!

XO,
Kristin

If you’re trying to lose that extra flab then this is a must read! The first thing I do with all my new clients is have them journal their food intake. This gives me a great snapshot into their daily nutrition which to my surprise if usually not enough food! But I’ll save that topic for another day. Today I want to talk about the most common foods people eat that can hold you back from losing fat. They are foods that are often seen as “healthy” but should be avoided if you are focusing on losing fat. Here are the Top 5...

1. Flavored Yogurt- Take a look at the label. Most yogurts, especially the flavored versions, are packed with sugar! Sugar is the #1 thing you are want to avoid to lose fat. I recommend opting for Fage Greek Yogurt because it has no added ingredients and it’s super high in protein.
2. Granola-Yogurts best friend...and a food that is seen as healthy that really isn’t. Granola taste delicious because it’s usually bound together with some sort of sugar, honey or sweetener. Add ground flaxseed to your yogurt instead for a healthy dose of fat.
3. Smoothies-They have a reputation as a healthy food but if you are looking to lose that belly bulge smoothies should be avoided! They are delicious because they are usually made with nature’s candy...aka...fruit! Fruit has beneficial nutrients but when trying to lose fat the blood sugar spike caused by smoothies is the opposite of what you want.  Opt for an all green juice or greens only version instead.
4. Fruit+Dried Fruit-A delicious little snack that is sweet, amazing and also has as much sugar as a candy bar. In moderation it's not the worst treat but it's hard to keep portions small, especially with dried fruit. Opt for a handful of nuts as instead as an on the go snack.
5. Energy Bars-They are marketed as a quick, healthy snacks but most of them are the opposite. I’ve only come across 3 energy bars that I would recommend to clients. The rest of them are packed with sugar and carbs. A Lara bar for example has 23 grams of sugar. I admit that there are far worse foods you could eat but if you are serious about losing fat, say no to all bars. My only exceptions would be Quest Bars, FitJoy Bars and PowerCrunch Bars.

Kristin

The CrossFit Games are almost HERE! The last 2 weeks(or more like 4) I've been getting super excited for the CrossFit Games. Ever since I started CrossFit I have followed the Games and all the amazing athletes. The workouts they can endure are insane and inspiring. I've watched probably every CrossFit Games YouTube out there(I know, I'm a dork) but it really got me extra motivated for my workouts. Another reason I'm so into the Games is because Carey Kepler, CrossFit Central Co-owner and Coach, is competing. I can't wait to cheer her on this week!

The most exciting workout I had last week was my Max 1 Rep Deadlift for Charity! On Saturday all the Coaches of CrossFit Central lifted their max weight to raise money for The Flatwater Foundation. This is an Austin based foundation that CrossFit Central is proud to support! 

MISSION: The Flatwater Foundation is dedicated to providing those diagnosed with cancer, their families and loved ones access to mental health therapy and family support. This includes access to both traditional and non-traditional methods of psychological counseling.

Can you find me!? :)

Tuesday:I was sore AF!! What the heck!? My lats/biceps were SO sore...so I took the day off and just rolled out and recovered. I didn't expect to be so sore but I haven't done a lot of volume lately so I guess the 50 pull ups got me. 

Wednesday: I hate Wall Balls! LOL 

AMRAP 12 3 Wall Ball Shots 3 Burpee *** increase by 1 rep each round (4,4/5,5/6,6/etc) 
 rest 6 min

 AMRAP 12 15 Cal Assault Bike 50ft/arm Single Arm Front Rack KB Carry
Thursday: I'm working on using a hook grip and it SUCKS! I didn't use it when I first starting lifting and I'm having to go lighter and get comfortable with it. Do you use a hook grip? Don't know what that is? Check out THIS

• A) Power Clean

• B) Deficit Handstand Push-Up Negative

• C1) Single Arm Dumbbell Powell Raise

• C2) Trap-3 Raise

• D) Assault Bike

• E) Walk

• 
  

Friday: Elevator Squats are HARD! Go ass to grass up to parrallel, back down ass to grass up to 3/4 squat, back down to grass and up to full standing=1 

• A) Barbell Good Morning

• B) False Grip Ring Row

• C) Rear Foot Elevated Split Squat

• D) Aerobic @ 80-85%

• AMRAP 12 100ft Sandbag Zercher Carry (60) 200m Run 10 Box Jump Step Down (20") 

•  rest 6 min 

•  AMRAP 12 12 Russian KBS 9 Sprawls 6 Push Ups 3 Goblet Elevator Squats w/ DB or KB

Saturday: 1 Rep Max Deadlift- 255# Thanks to all those who supported me!