Testosterone– Why women need it too!

Some Surprising facts about testosterone and why it’s important for women too.

cody-lawyer-the-protein-princess-2

Testosterone – Why women need it too! Mike Mahoney Photography

 

There are a lot of mixed feelings out there about testosterone, many women hear the word and instantly think this hormone is something that only matters for men. Yes testosterone is a male hormone but women also produce it, and it plays an important role in puberty, sexual function and body system regulation. In women, the hormone is produced in the ovaries, adrenal glands and in fatty tissues. As women age, our bodies produce less of the hormone, which can lead to physical and behavioral changes. In fact, at menopause, women produce up to 50 percent less testosterone than they did at their peak production during their teens and early 20s.

After my figure competition in March 2013, I felt tired, worn down and very unmotivated to get back in the gym. I would literally be in the gym working out yawning feeling like I could fall asleep. I knew my hormones were out of whack because my skin was breaking out and my menstrual cycle was very irregular and frequent. My doctor suggested taking birth control pills to help “regulate” my cycles. Although I am not against birth control pills my body doesn’t agree with them. I always gain a lot of weight and seem to get every side effect listed on the package. So I decided to research different products that may help regulate my hormones without actually getting on hormone replacements or use of birth control. I found one called Halotropin made by ProSupps.

This product helps your body produce more testosterone while simultaneously unbinding and utilizing your existing free flowing testosterone, and it keeps estrogen in check at the same time. The end result is an explosion in libido, strength, energy, and muscle mass. Unleash your full potential in the gym (and in the bedroom)!

At first I was a little bit skeptical about the results it would give me, but I also knew things couldn’t get worse. I approached ProSupps athlete Diana Diaz about Halotropin, and asked her if it was right for women. This is what she said about it:

“Yes, women most definitely can use and benefit from a testosterone boosting product like Halotropin. There are lots of misleading and confusing information regarding testosterone boosters for women and it’s common for these products to be associated with men only. Truth is both men and women have estrogen and testosterone. We just have different levels of them. Our hormones change with age, levels of physical activities, stress, pregnancy, nutrition/diets, etc. It seems like everything can effect a change in our hormones!

The benefits for us, women, using a testosterone booster may and will be an increase in stamina, strength, energy, vitality, sex drive and libido. These products also decreases water retention/bloating and help balance our moods. Obviously every woman is built different and may experience different results but for the most part, my female clients that I have added testosterone boosters into their nutritional routine have definitely seen positive results. Results vary but you should see a difference in strength, muscle tightness, energy and less water retention/bloating within 10-12 days.”

After contacting Diana I decided to give this testosterone booster a try and saw amazing results in my first month! Here are the changes I saw:

1. Sleep, I was actually getting into a deep sleep and dreaming. As a sleep tech I learned how much of an impact getting enough or no sleep can have on your body. In a nutshell sleep is like a reset button for your body!

2. My skin cleared up, no more breakouts or cystic acne.

3. My menstrual cycle went from 8 days to 3 days and became regular not sporadic. Cramps and bloating were also greatly reduced.

4. I’d wake up energized and ready to take on the day instead of wanting to sleep all day.

5. Because my body has been able to recover due to better sleep, I am seeing a higher level of strength. Definite gains in the gym.

6. Bruising, I do not bruise as easily anymore.

Dietary zinc is a strong ingredient in testosterone boosting products like Halotropin. This ingredient is known as the most important mineral for naturally boosting your testosterone levels. You can also find zinc in red meats, chicken, salmon, peanuts, dried pumpkin seeds, cocoa, and sesame butter. Garlic also helps boost testosterone levels because it contains allicin, which promotes testosterone production.

*Testosterone boosters like Halotropin may not be for everyone, and individual results may vary. It took me a few weeks to the notice the full effects of it. Always consult your doctor or physician before you try anything new.

Advertisements

High Fiber Protein Waffle/ Pancake Recipe

PicsArt_1440435123318

Ingredients:
● 1 scoop ProSupps Whey Protein
● 40g MyOatmeal oatmeal (you can customize your favorite flavors)
● 28g Oat Fiber
● 14g Coconut Flour
● 1/8 tsp Baking Powder
● 112.5g (1/2 cup) Dannon Light & Fit Greek Vanilla yogurt
● 4 Egg Whites
● 1 Whole Egg
● 2-3 Tbsp water

Directions:
● Heat griddle or Waffle maker
● Add all ingredients into blender or nutribullet
● mix until smooth
● spray cooking area with cooking spray
● pour mixture, cook like normal pancakes or waffles.

Eat alone or top with anything you’d like! I love Nuts’NMore butters!

Makes 6 waffle squares, Serving is for 2 squares.

Nutritional Information:
Fats- 4g
Carbs- 24g
Protein- 20g
Fiber- 11.5
Calories- 183

Tips- I suggest using similar flavors for protein, oatmeal and yogurt.

●Example 1:
ProSupps Banana Pudding Whey, MyOatmeal banana nut bread oatmeal, and Dannon’s Banana Cream Greek Yogurt.

●Example 2:
ProSupps Glazed Doughnut Whey, MyOatmeal Old Fashioned Doughnut oatmeal, and Dannon’s Vanilla Greek Yogurt

●Example 3:
ProSupps Chocolate Fudge Cake Whey, MyOatmeal S’mores oatmeal, Dannon’s Vanilla Greek Yogurt

The possibilities are endless!!

Discount Codes:
ProSupps- CODY10 for 10% off plus free shipping!
MyOatmeal- LAWYER15 for 15% off
NutsNMore- proteinprincess for 10% off

How to finally achieve Fitness Success

Tired of starting over? Tired of quiting and feeling like you’ve failed? We’ve all been there and sometimes it takes several attempts to get it right.

I have been around the fitness block a few times and through trial and error figured out what works for me. I’ve accomplished fitness success and I have also failed miserable at it. I’m going to share some tips with you so you can be successful too!

image

1. BE REALISTIC!

2. BE REALISTIC!

3. BE REALISTIC!

If I wasn’t clear let me break it down for you. We all want to shed dozens of pounds and get the body of our dreams overnight… right?

Wrong!

I wish it were that easy, however here are some tips to help you succeed.

1. Be real with yourself.

If you didn’t put the weight on in a week you won’t lose it all in a week. As one of my clients said “I didn’t get this luscious overnight, I know it’ll take time”. Don’t expect a quick fix, it may take months. But it’ll be worth it!

2. Don’t bite off more than you can chew.

If you are new to the gym or even home workouts don’t commit to 7 days of working out. Most people get burnt out and quit after the first week. Schedule it! Just like any appointment plan it. Start with 3 days tops and work your way up. With as busy as I am I even I have to schedule my workouts!

3. A workout buddy can help.

If you lack motivation get a workout partner that is committed. If you have someone relying on you, especially to
hit the gym, you won’t want to be the slacker that cancels. But remember it is YOU that will get you results no one else.

4. Literally, don’t bite off more than you can (or can’t) chew!

Diet… the dreaded 4 letter word. Again BE REAL with yourself. Do not start something you cannot maintain more than a few weeks. Example: eating fish and green beans 6 meals a day. Yes you will lose weight fast BUT depriving your body physically and mentally will lead to binge eating and you’ll gain all the weight you lost back (plus more)!

5. Visualize your success.

Create a vision board with motivational quotes and pictures to keep you focused. I personally print out calendars and pencil in important dates. I am constantly uploading positive quotes and sayings. I know several people that print out fit bodies they wish to look like. I’m not against that but I personally don’t like to compare myself to others. Even though they inspire me I like to use my own pictures. To help me push myself to better MY best.

6. Have a trainer teach you proper use of the equipment and machines.

If you have the drive and motivation but are completely lost in the gym. Hire a trainer. It doesn’t have to be forever. It can be a few sessions so they can show you workouts and how to use the equipment. Knowledge is the key to success. You can also make a list of all your gyms equipment and look them up online. There are several sites that show animated movements.

Here’s a site I personally like. It has a great app you can download on your phone too.

http://www.jefit.com/

7. A coach keeps you accountable.

Last but not least if you tried every other approach and are still struggling you can always hire a coach. A coach is different than a trainer. Typically trainers put you through your workouts and that’s it. You have to check in with coach via progress pictures, update on weight loss or gain. They give you nutrition guidance and workouts along with moral support to keep you going and motivated.

Happy Training!!

The Protein Princess
Cody Lawyer 💕

Fake Fried Chicken Recipe

I’ve had several people ask how I cook the chicken I post. Here is are pictures showing step by step how it’s done.

This chicken is so yummy not to mention super easy to make. It has a fried taste without the extra fat from oils

Here’s what you do…

1. Get a deep pan, that has a lid, and coat it with a cooking spray. Put on Medium heat.

image

2. Add chicken, I personally like to use frozen but fresh works well too.

image

3. Cover with lid.

image

4. This is what it looks like about 5-10 mins into it. Obviously fresh chicken cooks faster so you’ll have to watch it. Place lid back on pan.

image

5. You’ll notice a golden brown layer coating the pan. Flip chicken over.

image

6. Once you flip chicken add a tiny bit of water. (About 1-2 ounces)

image

7. With spatula or knife break or cut chicken apart. And Viola Fake Fried Chicken! No need to add seasoning this gives it an amazing taste!!

image

Here it is pictured with my coconut rice and baby peppers.

image

Hope you enjoy!

The Protein Princess
Cody Lawyer ❤

Postpartum Diastasis Recti – How it affects working out

Among the many changes our bodies go through while pregnant, many of us moms experience Ab Seperation. Also know as Diastasis Recti.  It’s very common,  two out of three pregnant women experience this.

So what exactly is Diastasis Recti?
Basically that fancy word means your belly sticks out because the space between your left and right abdominal muscles has widened. You might call it a “pooch.” When the ab muscles move aside like this, the uterus, bowels, and other organs have only a thin band of connective tissue in front to hold them in place.

I was lucky enough to be one of the 2 women that get it. (Insert sarcasm) 😉 Here is a collage picture of what abdominal muscles look like prior to pregnancy.  And what they look like when Diastasis Recti has occurred. The bottom part of the picture is my abdomen 9 months postpartum after baby #4. First picture I’m leaning back and you can see the bulge in the middle.  Second picture I’m flexing holding that bulge in.

image

Many women have emailed me regarding this. I am not a doctor, but have spoke with several regarding Diastasis Recti. I have also had four pregnancies where I’ve experienced seperation each time. Every situation is different so I will share what worked best for me. Below I will go over a few questions women have asked.

“Can I still train my abs?”

I personally feel it depends on how serious the seperation is. Postpartum I would wait at least 6-9 weeks to allow your uterus to shrink back down.  At your postpartum check up talk about it with your doctor.
I never train abs. I focus on keeping my core tight with every exercise I do. But never do anything with direct pressure on my abdomen. I also have a few minor hernias so direct pressure causes pain.
I have known women that actually cause more damage by doing abdominal exercises.  Especially when adding weight. If you have a large gap any pressure is going to cause it to grow wider, essentially causing more of a “pooch”.

“Will the seperation ever go away?”

Chances are, it won’t completely close without surgery to repair it. (*note: there are a few techniques available too. They are nonsurgical. The Tubler Technique and Mutu, I’m not familiar with either and have read mixed reviews so you may look into them yourself.) However it will narrow and sometimes become unnoticeable.  Depending on how lean your body is you may not see it at all.  Below is a picture of me at my leanest,  you can see the gap down the middle.  It’s not terribly bad, but with time it has grown closer together.

image

Tips on dealing with Diastasis Recti-

⚫ Focus on practicing good posture.  Good posture will strengthen your back and core muscles. Allowing you to hold everything in better. Not to mention good posture makes you look like you lost 5-10lbs instantly!  (Try it!)

⚫ When starting to exercise remember less is more. 1 myth is that working abs will give you an amazing 6-pack. This is untrue.  Weight loss and loosing body fat is what make abs show.

⚫ Start slow, test the waters so to speak. Start with movements like seated movements (pictured below) and planking that don’t put direct pressure on your abdominals. You may feel fine during your workout but feel pain later. Remember there is a difference between soreness and pain caused from your muscles seperating more.

Here are a few core exercises to try.
image

⚫ Protect your core and back. During workouts while lifting heavy I always wear a belt. It helps hold everything in while giving support.  Don’t just rely on the belt though keep that core tight!

Happy Training!

The Protein Princess
Cody Lawyer ❤

Cookie Dough(nut) Protein Pancakes

Tired of the same ole boring breakfast?  All else fails make pancakes!

image

These are super easy!

Ingredients:
⚫ 1 scoop ProSupps Glazed Doughnut Whey protein
⚫ 80g MyOatmeal ( I used oatmeal cookie flavor)
⚫ 2 whole eggs
⚫ 1/4 cup fat free milk ( or water)
⚫ 1 tsp xanthan gum

Directions:
⚫ mix all ingredients in blender or nutribullet
⚫ heat griddle to 250°
⚫ spoon or pour mixture onto griddle, you may need to spread it evenly.
⚫ once golden flip and let other side cook
⚫ top with your favorite items… berries, icing, syrup, peanut butter. Or eat plain… these are THAT good!

image

Get PSwhey at http://www.prosupps.com use code CODY10 for 10% plus free Shipping

Get MyOatmeal from http://www.myoatmeal.com Discount Code: LAWYER15 for 15% off your order!

25 Days Postpartum

Well I’m 25 days postpartum and we’re all adjusting wonderfully to baby Bostin. It took Gatlin a little while to decide if he liked the new baby in the house but after 3 weeks everyday gets better and better. This was my main priority after delivery, it wasn’t to lose weight or start working out immediately postpartum. It was to make sure my babies (all 4) are happy. Oh and to establish a good milk supply… I’m pumping about 72 oz a day!!

SO that being said… IT’S TIME! 

My starting weight: 118lbs
Day of Delivery: 142lbs
25 days postpartum: 125lbs

image

I’m ready! It’s been a long 26 weeks without working out. Many of you know I had to stop working out at 17 weeks pregnant because it was causing me to contract.  No matter how much water I drank or changed up my routines I still got contractions. This was somewhat devastating to me because I so badly wanted to continue working out throughout my pregnancy. But ultimately sometimes working out isn’t what is best for your body and baby. 

It’s exciting and kinda scary jumping back in. I’m like “what do I want to workout first?”…”Should I do one body part or hit everything?”… either way I’m going to be SO Sore!!! Lol! I’ve lost a lot of muscle so once I get into a routine I’m going to focus on building it back up.

After a lot of thought… my first workout will be at home. No pressure,  on my time, and definitely nothing to crazy. I know myself and if I go to my gym I’ll over do it.  I won’t be doing any direct ab movements.  My abs are trashed, I have horrible ab separation and they are sore and tender. I also have a hernia. So anything directly putting pressure on my abs could cause more damage than good.

HERE is my 1st Postpartum Workout:

★ Stretch… Stretch… Stretch!
● 5 min warm up on treadmill, fast speed walk to warm up my muscles.

● 25 body weight squats
● 10 jumping jacks
● 20 bicep curls (using dumbbells or resistance bands)
● 10 Standing Shoulder Press
● 20 alternating lunges (each leg)
● 10 push ups
● 10 body weight tricep dips (using chair)
● 10 Burpees

★ Repeat 2-3 times

My preworkout/Intraworkout mix is…
1 scoop ProSupps Karbolic strawberry popsicle
1 serving ProSupps Liquid Aminos PSXXIII Berry Flavor