Be a SuperWoman with A Super Set Program

How To Use Supersets & Alternating Sets In Your Workout Routine

When it comes to structuring the sets and exercises in your workout routine, there’s a ton of different ways you can do it.

Today however I want to look at 2 of those ways:

• Supersets
• Alternating Sets

The reason I want to combine supersets and alternating sets in one article is because they are somewhat similar, and that similarity tends to cause people to use those terms interchangeably as though they mean the same thing.

In reality however, supersets and alternating sets are definitely NOT the same thing, as there is one huge difference that separates them.

How big is that difference, you ask? Well, it’s big enough for me to consider one of those workout methods to be highly useful (to the point where I’d sometimes recommend it), and the other to be kinda dumb for most people (to the point where I’d hardly ever recommend it).

So, let’s now compare supersets and alternating sets and see which ends up being which.

Supersets

Supersetting involves doing a set of one exercise, and then immediately doing a set of another exercise right after with no rest in between.

So, you’d do a set of Exercise A, then go right into a set of Exercise B, then rest. You’d then repeat this superset again as many times as needed to complete your prescribed total amount of sets for each exercise.

Supersets Save Time

While supersetting has a handful of supposed benefits and purposes, #1 on that list is that it’s a time saver.

And, it’s true. Assuming the exercises are paired intelligently in each superset (more on that later), supersetting is guaranteed to allow you to get through your workouts a bit faster and save you some time.

By doing a set of one exercise and then a set of another exercise back-to-back without resting, there’s no doubt you’ll get done faster than if you structured your sets and exercises in a more traditional manner.

So, if you’re someone who doesn’t have a lot of time to work out or would just prefer to get done with your workouts faster (who wouldn’t?), supersets definitely have some appeal.

However, in general, I think 60-90 seconds between sets works pretty well in most cases (unless otherwise specified by your specific workout routine).

So for example, you might do something like:

• Bench Press: Set #1
• Rest 60-90 seconds.
• Seated Cable Row: Set #1
• Rest 60-90 seconds.
• Bench Press: Set #2
• Rest 60-90 seconds.
• Seated Cable Row: Set #2

Pour It Up! Pour It Up!

Gain Some SuperPowers With These Super Smoothies! 

I tend to get bored with just having the basic post workout shakes of protein powder and water. As my muscles grow, I need more fuel! I have included my five favorite smoothies to make post workout and/for breakfast. 

Power Smoothie Recipe:

Blender full of Swiss Chard and Organic Kale (remove the leaves from the stem)

1/2 cup of organic apple juice

1 ½ cups of water

Blend this up until the kale is liquefied (as much as possible depending on blender, you don't want a crunchy salad) 

1 cup of fresh or frozen blueberries

1 cup of fresh or frozen raspberries (You can use other fruits)

1 peeled banana

Blend it all together and enjoy

These 5 smoothie recipes incorporate all the ingredients above. To get the most from your postride nutrition, toss them into a blender and drink up.

Green Tea Ginger

Speeds up metabolism and protects the heart

1 cup milk

1/2 cup coconut water

1/2 cup silken tofu

1/2 cup frozen mango cubes

2 tablespoons walnut pieces

1/2 teaspoon matcha

1/2 teaspoon ground ginger

309 calories, 13g fat, 36g carbs, 4g fiber, 17g protein

Pumpkin Spice

Boosts immunity and replaces electrolytes

1 cup milk

1/2 cup coconut water

1/2 cup plain or vanilla Greek yogurt

1/3 cup canned pumpkin puree

2 tablespoons walnut pieces

1/8 teaspoon nutmeg

292 calories, 10g fat, 30g carbs, 5g fiber, 22g protein

Tangy Raspberry

Soothes and repairs sore muscles

1 cup milk

1/2 cup pomegranate juice

1/2 cup ricotta cheese

1/2 cup frozen raspberries

1 tablespoon ground flaxseed

1 tablespoon wheat germ

1/4 teaspoon cinnamon

305 calories, 5g fat, 51g carbs, 7g fiber, 21g protein

More: Fruit: Questions and Concerns

Banana Mocha

Replenishes glycogen stores and increases endurance

1 cup milk

1/2 cup coffee (cooled)

1/2 cup plain Greek yogurt

1 tablespoon almond butter

2 teaspoons cocoa powder

1/4 teaspoon cinnamon

1 frozen banana

357 calories, 11g fat, 49g carbs, 5g fiber, 23g protein

Blueberry Almond

Strengthens bones and fights free radicals

1 and 1/2 cups milk

1/2 cup ricotta cheese

1/2 cup frozen blueberries

1 tablespoon almond butter

1 tablespoon wheat germ

1/4 teaspoon cinnamon

351 calories, 11 grams fat, 44g carbs, 4g fiber, 26g protein

Recipe Obsession: Mediterranean Chard

Don't like plain vegetables with your entrees? Try this!

Mediterranean Chard

Ingredients:

Vegetable broth

8 garlic cloves, minced

pinch red pepper flakes

2 tsp capers

1⁄3 c olives, sliced thin

2-3 c chard, chopped

1 tsp lemon zest

Instructions: 

Line skillet with a thin layer of vegetable broth and sauté garlic and red pepper flakes over high heat for a minute or two, until the garlic is golden in color, fragrant, and most of the broth has cooked off.

Add enough broth to line the skillet again, then add capers and olives.

Sauté for a few seconds, then add greens.

Stir to combine and continue to cook, using tongs or a spatula to stir the greens around, incorporating it with other ingredients and to help cook it down.

Once greens are dark in color and softer, about two to three minutes, turn off heat.

Add lemon zest and stir to combine before serving.

Chef’s Note: Feel free to scale back the garlic, particularly if you have bigger cloves. I love the strong taste of garlic in this dish, but if you’re not a garlic lover, 8 cloves might be overpowering.

Easy Breezy Detox Meal Plan For Weight Loss & To Help Build Muscle

Knowing what to eat and how to get started with your meal plans can be very frustrating and confusing. Below, you will find an adequate meal plan that will not only help you lose weight, but will detox your body to eliminate toxins and speed your metabolism. The plan is to consume between 1200-1600 calories a day of nutrient dense foods that are packed with vitamins and minerals. 

The average person will either skip breakfast or only eat 3 large meals a day. The first part of a healthy lifestyle change is to break up 3 large meals into 6 small meals. The goal is to never allow yourself to feel hungry and to eat when you don't feel hungry. When your stomach starts to growl, it is a sign that your body is depleted of nutrients and you shouldn't wait until this happens so eat every 2-3 hours. 

Lemon water is a great refreshing beverage and is full of vitamins and minerals and will help you consume your daily intake of water. To flush your digestive system, it is recommended to drink a gallon or more of water a day. This may sound like a lot of water, but it will keep your body hydrated, and the easiest way to drink water is to have two glasses of water with each of your meals.

Measuring your food is tedious, so the easiest way to keep track of your food intake is to measure your meals with the size of your hand. Your main entree or protein food should be no larger than your fist and this measures to be about 3-4 ounces of protein. Each side should be only a half the size of your fist. Your plate will look small but when you're eating 6 small meals a day, I guarantee you will not be going hungry. You'll feel full and satisfied. 

And don't forget to exercise! 30-60 minutes of moderate exercise for 4-5 days a week will suffice until your ready to move onto the next level of your ideal fitness program and routine. 

Pre-Breakfast:

2 glasses of lemon water when you wake up 

Meal 1/Breakfast: 

2 egg whites scrambled

Handful of spinach or sautéed kale

1/2 grapefruit or 1/4 cup of berries

2 glasses of lemon water 

Or 

1 scoop of protein powder supplement  with 8 ounces of almond or soy milk or coconut milk 

2 glasses of lemon water

Meal 2/Post Workout Meal: 

1 scoop of protein powder supplement  with 8 ounces of almond or soy milk or coconut milk

2 glasses of lemon water

Meal 3: 

3-4 ounces of protein with two cups of dark green vegetables 

1/2 cup of cucumbers or carrots 

2 glasses of lemon water 

Meal 4/Snack:

1 scoop of protein powder supplement  with 8 ounces of almond or soy milk or coconut milk

2 glasses of lemon water

OR 

Handful of almonds

2 glasses of lemon water 

OR 

1 cup or small bowl of berries (strawberries & blueberries) 

2 glasses of lemon water 

OR

Can of tuna or 3-4 ounces protein (chicken breast, fish, turkey, no processed meat) 

2 glasses of lemon water 

Meal 5/Dinner:

3-4 ounces of protein with two cups of dark green vegetables 

1/2 cup of cucumbers or carrots 

2 glasses of lemon water 

Meal 6/Two Hours Before Bedtime/Snack: 

Can of tuna or 3-4 ounces protein (chicken breast, fish, turkey, no processed meat) 

2 glasses of lemon water 

OR

1 scoop of Protein supplement  with almond or soy milk or coconut milk 

2 glasses of lemon water

Hey Chick! Try This: Tip Toe Plié Squat

Benefits: Target your inner thighs with a ballet-inspired move. Going on tiptoes also tones your calves, and strengthens your glutes.

Repetitions: 15-20

Sets: 5-10 

Weight: optional 

How to do it:

- Stand with your feet wider than shoulder-width apart, with your toes pointed out at 45°.

-  Engage your core and hold your arms in front of your chest for balance.

-  Lift your heels off the floor and squat, keeping your knees above your ankles . Pause, then squeeze your glutes to stand up and slowly lower your heels.

Recipe Obsession: Chili-Rubbed Chicken with Avocado-Mango Salsa

I love cooking and its even better when its healthy! I can't survive without indulgences so I always opt to find the healthiest meals to cook for my family. 

Below, is the recipe for chili rubbed chicken with avocado and mango salsa. Enjoy!

by Arlene Jacobs 

from Fine Cooking 

4 boneless, skinless chicken breast halves (about 1-3/4 lb. total)

1/4 cup tomato paste

1 tsp. chili powder

1/2 tsp. garlic powder

3 Tbs. extra-virgin olive oil

1 mango (about 1 lb.), peeled and cut into 1/2-inch dice

1 avocado, peeled and cut into 1/2-inch dice

1 red bell pepper, cored, seeded, and cut into 1/4-inch dice

3 Tbs. chopped fresh cilantro

2 limes

Kosher salt and freshly ground black pepper

Cut the chicken breast halves lengthwise into 1/2-inch-wide strips.

In a medium bowl, combine the tomato paste, chili powder, garlic powder, and 1 Tbs. of the olive oil. Add the chicken strips and stir to coat. Marinate for 10 minutes.

Meanwhile, combine the mango, avocado, red pepper, cilantro, and the juice of 1 lime in a medium bowl. Season with salt and pepper to taste. Cut the remaining lime into wedges.

Heat the remaining 2 Tbs. olive oil in a 10-inch sauté pan over medium- high heat. Season the chicken strips with salt and pepper. Sauté the strips, stirring often, until they’re firm to the touch and uniformly opaque, 3 to 4 minutes. Turn off the heat and let sit for 1 minute.

Set the chicken strips on a platter, top with the salsa, fan the lime wedges around, and serve.

Nutrition information (per serving): 

Calories (kcal): 460; Fat (g): 23; Fat Calories (kcal): 210; Saturated Fat (g): 4; Protein (g): 43; Monounsaturated Fat (g): 14; Carbohydrates (g): 25; Polyunsaturated Fat (g): 3; Sodium (mg): 720; Cholesterol (mg): 110; Fiber (g): 5;

Bikini Body Protein Smoothie

It's delicious, filling and gives your body the nutrients it needs... it's your Bikini Smoothie!

Ingredients

1 cup raw spinach

1 cup kale

1/4 cup apple

1/4 cup celery

1/2 cup blueberries 

1/2 cup strawberries

1 teaspoon organic flax seed

1 teaspoon dried coconut flakes

1 scoop of Protein powder supplement 

½ banana 

1 cup almond milk or coconut milk

Directions: Blend until smooth. Sprinkle coconut flakes on top and enjoy!

Feel free to add more or less of the ingredients depending on your liking.