Posts Comments

The Deal on B Vitamins

November 19, 2011 By Amanda Leave a Comment

Vitamin B supplements have become increasingly popular in the fitness community! These vitamins provide energy and is a vital nutrient to keep your body fit. The B vitamin plays a significant role in the proper functioning of the body metabolism.

The primary functions Vitamin B plays are to produce DNA during cell division, formation of healthy Red Blood Cells (RBCs) etc. More importantly, the B12 is responsible for energy supply in the human body. The natural sources of Vitamin B12 are Meat, Poultry, Milk and other dairy products, Eggs, and Fish.

It is especially helpful to women during there time of the month as RBC are essential to our energy.

Here is what Learn2Sweat suggests!

Vitamin B Complex
Dependent on the formula.
See the Daily Recommended Intakes below and then check your bottle.
  • B-2 is crucial in the production of body energy. DRI of 1.1 mg daily
  • B-3 also supports proper blood circulation, healthy skin, and aids in the functioning of the central nervous system. DRI of 14 mg daily.
  • B-5 is as an essential component in the production of coenzyme A, a vital catalyst that is required for the conversion of carbohydrates, fats, and protein into energy. B-5 also fights depression and is referred to as an anti-stress vitamin due to its vital role in the formation of various adrenal hormones, steroids, and cortisone, as well as contributing to the production of important brain neuro-transmitters such as acetylcholine. DRI of 1.3 mg daily.
  • B-6 is recommended for support of the female cycle and nervous system. DRI of 400 mg daily.
Our Favourite brand is AOR. Check out Showtime Supplements for great deals on all supplements!!
Post all your questions or comments! We would love to hear back from you to hear what you would like us to blog about! Message on facebook or at info@learn2sweat.com!
Yours in fitness,
Amanda Lee
Filed Under: Nutrition Tagged With: , , , , , , , ,

Nationals bound!!!

July 15, 2011 By Amanda Leave a Comment

Only 8 days left until my third competition of this season! It’s been an extremely fun and eventful summer for me so far, having competed in Provincials and placed second I am now on my way to the Nationals stage with all of Canada’s best athletes!

I find that alot of people dont know how the IFBB works and are only familiar with their own organziation.

The way the IFBB works, is that you must place top 5 in Novice in order to go onto Provincials, and then top 5 in Provincials to go onto Nationals. At Nationals in Canada you must place first overall, which is first in your height class as well as first in comparison to all of the other first place winners, in order to become a PRO. This makes it an extremely sought after and prestigious title to be awarded!

After becoming a Pro there are many shows you can compete in for money throughout the year. Not only will you be competing for large amounts of money but also to be qualified for the Olympia, top 3 of a Pro show get qualified to compete. The Olympia is the World’s larges fitness convention, nothing compares!! I have dreams of this stage and won’t stop until I get there! This is the reason I compete with the best Organization for ME!

Here are some IFBB Pro’s I look up to and hope to one day be on stage with!

Right now It’s just going through the motions, finishing up the last few days of regular diet and workouts before getting into peak week!!! I can’t wait for some yummy yummy yams! heheh!

Can’t help but mention a quick thank you to Showtime for your continued support! Checkout their site here!!!

ASssss WWEeeeeLLLL! Have you picked up the new Inside Fitness Magazine this month???

My trainer NPC, mens physique competitor, (and soon to be IFBB Pro) Mark Anthony Wingson and IFBB Pro Leigh Brandt are on the cover!! Be sure to check out this issue to learn a little bit more about these two amazing athletes!

Update you soon!

Keep working hard!

Love, Amanda

Filed Under: Follow Amanda, Motivation Tagged With: , , , , , , , , , , ,

Yummy Muffins

July 8, 2011 By Amanda Leave a Comment

Here is a recipe for all of you to enjoy!

Today was our last bootcamp and as a nice postworkout snack the girls got to enjoy some of these muffins. With natural sugars from fruit, complex carbs from oatmeal, and protein from whey and eggs, these low fat muffins will replenish your muscles and help repair and build your muscles.

Enjoy these postworkout, or for breakfast!!

4 cups oatmeal
4 scoops vanilla or any protein powder DYNAMIS REFEUL makes them extra delicious!
2 cups egg whites
2 whole eggs
3 tbsp olive oil
1 cup or 100 ml of unsweetened applesauce ~ I used 2 bananas, as I didn’t have this ingredient
2 tsp vanilla
2 tsp baking powder
1 cup of splenda
2 cups frozen berries
Mix it all up and bake 350 f for 30 minutes

ENJOY!

Love your trainers,

Amanda and Courtnie!

Filed Under: Recipes Tagged With: , , , ,

50, 40, 30, 20, 10

June 22, 2011 By Courtnie Leave a Comment

Get in shape for free, and from the comfort of your own home!

Here’s another workout that we did in class tonight!!


Run through the list of exercises below, performing; 50 of each of the exercises and then 40, 30, 20, 10

  • Weighted step-ups
  • Weighted alternating lunges
  • Push-ups with a row (start in a plank position with weights in your hands, perform a push-up and then a single arm row)
  • Sit-ups of your choice
  • Plank (for seconds! 50 sec, 40, 30 and so on)

*Remove the weights for this workout, if you don’t have a set of weights at home or would like to perform a modified version of this workout*

Make sure you do a proper warm-up, cool down and stretching!

Have fun

you trainers and motivators

~Amanda Lee and Courtnie McInnes~

-If you are finding it hard to motivate your self at home, check out when we are offering our next Learn2sweat bootcamps and personal training

where we will provide your motivation and profession instructions!

Filed Under: Our Workouts Tagged With: , , , , , , , , , , , , , , , , , ,

Mabba Provincials

June 10, 2011 By Amanda Leave a Comment

So SHOWDAY came and went! It was a whirlwind! I ended up placing 2nd in my category of Bikini Short and am very Proud of my accomplishment.

I find it even harder getting on stage in a crowd filled with your friends and family, as opposed to a bunch of strangers! Some people feel the opposite, but I guess it is just because I care about what those people think the most. It was really great to have my mom and dad in the audience! I could hear them from onstage cheering for me, so it ended up being a really great time. Here are some inside peaks at backstage with some friends and competitors!! :)

My make up and hair for show was done by the amazing Amy McLachlan! Check out her FB group, Vamp Industries!

Of course when anyone is competing they always dream of the first place trophy! But, coming in second has really made me want to push harder than ever to come home with the overall and a beautiful IFBB pro card at Nationals. Nationals this year will take place on July 23rd in Saskatoon. Six more weeks of givvener! Not very far away!! :)

I definitely believe I came in with my best physique yet, and the amount of support and feedback from everyone was really inspiring and motivating. Making this competition a personal win for myself I couldn’t have felt more love at the end of the day! <3

REBOUND

People always ask about the rebound after a competition and without proper guidance, support and education toknow what to do in the situation, it can be a very hard and confusing time for a competitor. I allowed myself a great reward meal after the show, and took Sunday off the gym and regimented diet as well. Just try not to go overboard! I made sure to drink lots of water and gatorade to get my electrolytes back in check and my fluids regular again after being dehydrated for a show (something competitors do to bring their leanest looking physique out on stage).

I was back at the gym Monday morning busting out my cardio and eating nice and clean. This way, I was able to accomplish no rebound and allow my body to get back on a regular pace again. It is possible to do! So make sure you hahve your plan ready for after show day!

I also have to think about the future and with some great photo shoots lined up while I am away at the IFBB Toronto PRO Show  and the Muscle Mag Model Search I have entered in it was important to not reward myself with too many treats and think about what was up next!

It was an amazing weekend, and I was definitely walking around with a smile plastered to my face the entire time!

Check back soon for my next blog!!

Yours in fitness,

Amanda Lee xo

Filed Under: Follow Amanda Tagged With: , , , , , , , , , , , , ,

Killer Full Body Workout

June 5, 2011 By Courtnie Leave a Comment

Here is a Fat Blaster Full Body Workout!!!

This Circuit should take about 30 mins to run though once,

tonight in our class we will

be going though the circuit twice!! 8)

Remember to always properley warm-up and cool down!!

5 minute warm-up: 4 Laps Jogging

1) Pushups – max in 1:00

2) Squats – max in 1:00

3) Bent over rows – max in 1:00

4) Jog 3 laps

5) Shoulder press – max in 1:00

6) Lunges – max in1:00 each leg (2:00 min total)

7) Bicep curls – max in 1:00

8 ) Jog 3 laps

9) Triceps extensions – max in 1:00

10) Wall squat – 1:00

11) Pliate squat – max in 1:00

12) Sit-ups with weight (1 min/1 min without) – max in2:00

13 )Regular Crunches – max in 2:00

14) Kettle bell swings – max in1:00

15) Jog 3 laps

16) 2-3min rest and Repeat

5 minute Cool Down: 3 Laps Walking

5 minute of Strecting!

This is a great workout and will help you slim down and feel great in a short period of time!

Filed Under: Our Workouts Tagged With: , , , , , , , , , , , , , , , , , , , , , , ,

10 Days until showday

May 24, 2011 By Amanda 1 Comment

Life is always changing, and throwing curve balls at you. It is up to you to be make the difference! If sometimes you are feeling less inspired actively seek out what inspires and motivates you.

This morning I pulled up some motivational quotes from the internet that helped me feel a bit better and more focused. Keeping a clear mind is always really important when working towards a goal that means a lot to  you.

My cardio has been increased for these final 2 weeks and the diet is intense so trying to stay awake, motivated and keep all other aspects of my life together has been a difficult task! But, one that I work hard at to achieve.

Every time a meal is over I head directly out of that kitchen! Usually, up here to my bedroom. To do lists are a must as of lately, so I don’t forget the things I have to do, and to make sure I accomplish the things I must do. I am updating my Ipod a lot lately, music always helps me get through the long cardio sessions. But, most of all I have found the biggest help is to surround myself with motivating people.  All my friends at the gym, my trainer, Courtnie and my family have all been such great support systems. It takes a while to find these people, that are truly there for you, but once you do, you will know!

Well just a short update for you guys today!

The rest of my day will consist of my workout, cardio, and then off to teach my girls at our bootcamp tonight! Can’t wait to see you guys!

Have a great day,

~Amanda

Filed Under: Follow Amanda, Motivation Tagged With: , , , , , , , ,

SHOWTIME SPORTS SUPPLEMENTS

March 29, 2011 By Amanda Leave a Comment

I’m pleased to announce that Showtime Sports Supplements has decided to make me one of their NEWEST sponsored athletes!!

SHOWTIME SUPPLEMENTS is one of the leading supplements stores here in Winnipeg! Currently with 20% to 50% off the entire store, SHOWTIME SUPPLEMENTS has by far the best prices in the city!!!

If looking for

Branched Chain Amino Acids (For more info on BCAA’s click here)

  • To keep you in an anabolic state while dieting down
  • To help regulate blood sugar levels
  • Increase your recovery
  • Help stimulate fat loss!!

Protein Powder (For more info on protein click here)

  • Speed recovery
  • Slow digestion, to keep you fuller longer!
  • Maintains and supports fat loss!
  • Comes in all different flavours and varietys
  • Great low calorie snack for you and your muscles ;)

Glutamine (for more information on glutamine click here)

  • Aids in recovery
  • Supports healthy immune system!
  • Aids Protein synthesis
  • Helps maintain a healthy bowels
  • Replenishes depleted glutamine levels from working out

Fat Burners

  • Advanced fat burners can pick up a slow metabolism
  • Aid in lipolysis
  • Increase energy
  • Push you past your plateaus
  • Increase focus

Pre-workout Formula’s

  • Most Pre workout formulas contain a combination of creatine and beta-alanine
  • increase muscle pumps
  • Provide you with more energy for your entire workout
  • Creatine will help add strength to your workouts!
  • Beta- alanine can delay muscular fatigue as well as
  • Increase your anaerobic and aerobic endurance! (long and short term endurance)

Weight Gainers

  • Usually for men trying to gain weight and increase their muscle mass
  • This formula is full of protein and carbs to help increase caloric intake
  • While maintaining proper nutrition and certain vitamins and nutrients that aid in putting on mass

Vitamins and Minerals

  • Often forgotten about Vitamins and Minerals will help prevent many deficiencies
  • Especially important when following a strict diet, you could be missing out on certain important Vitamins and Minerals
  • Supports proper energy metabolism!
  • A good multivitamin, calcium supplement and antioxidants like vitamin C and D are great to have on any program!

Tanning – Competition and Indoor tanning products!

  • Showtime supplements also provides competition color.
  • With experienced competitors on staff, they will be able to assist you with application instructions!
  • As well as many different indoor tanning products to help you develop a great tan!

These are just some of the many product SHOWTIME SUPPLEMENTS has to offer! Come by 1855 Portage to check it out for yourself!!

Let Showtime Supplements experienced and knowledgeable staff help you find what you are looking for!! Ivette and Darryl Landry have been in the Fitness Industry for many years and will be able to help you with any questions!!

Or feel free to contact myself at amanda@learn2sweat.com for more information about supplementing, or for more information about Programs Learn2Sweat.com offers!!

We look forward to hearing from you!!

~Amanda Lee

Filed Under: Nutrition, Random Tagged With: , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,