I'm Taylor the Managing Editor, and I want to say thanks for visiting the strongest Women's Fitness Website on the net (I Dream Big). Coregasms was built "By Women For Women", and I truly hope you enjoy your stay. Feel free to leave a comment below, or contact us with any questions.
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I’m Done With CrossFit, Switching To Prancercise

Prancersie

Yes, ladies you heard me correctly. I’m done with CrossFit!

I’m meeting with Joanna Rohrback to become a Certified Prancercise Instrutor (Level 1).If you don’t know prancercising is the latest fitness craze to go viral on Youtube.

prancercise

Joanna explains Prancercise as:

A springy, rhythmic way of moving forward, similar to a horse’s gait and ideally induced by elation. “This form of movement, along with dietary and spiritual principles can create the most satisfying, holistic and successful fitness program one could hope to experience.

I encourage anyone who is ready for a huge change in their lives, from the way they see the world, to the way they see themselves to explore the principles inherent in this program

Just imagine how lively your Box would be if everyone galloped and pranced around before starting the WOD.

You can even buy creator Joanna Rohrback’s book to learn more about this wonderful fitness routine.

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Have You Met The Girls Of CrossFit?

Meet The Girls Benchmark WODS

In CrossFit there are currently 21 Women Inspired workouts. These WODS happen to be some of the toughest that CrossFit has to offer.

East Dallas CrossFit created the following infographic, breaking the benchmark workouts into four distinct groups:

  • Bodyweight Only – Pullups, Pushups, Running, Situps, etc…
  • Bodyweight & Lifting – No barbell.
  • Bodyweight & Barbell – A mixture of bodyweight and gymnastics movements with weights.
  • Barbell Only – “The Heavies”, or benchmark WODS using only weights.

 

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A Girl’s New Best Friend – Tone’d

Toned Supplements

Pre-workout supplementation is a fundamental component of the sports nutrition industry. Proper supplementation prior to training will increase focus, quicken reaction time and increase power.

What girl doesn’t love and deserve more power?  Most supplements contain different ingredients to produce ergogenic effects. When ingested together, these ingredients work to enhance various aspects of exercise performance.

Over the past decade there have been many pre-workout supplements brought to market. Unfortunately, most of these are manufactured for the male athlete and thus, contain ingredients female athletes do not need. Fizzle.  Let’s face it girls, ladies, women….

It’s about time we had better choices.

Rareform Labs created Tone’d with the female athlete in mind.

This required getting to know the female athlete – her tastes, her workout goals, and her workout regimen. As well as a product she could actually use in real life. Through countless workouts and much research, Rareform Labs discovered that women wanted a boost of energy, but not energy that made them shaky or jittery.

An increased metabolism and appetite suppressant was desired. As was a supplement that would make them feel good and give them focus during their training. Finally, women sensibly requested an ingredient label that was easy to read and clearly stated what the product contained. After workouts, kids, work and real life – crazy label reading made easy is a nice touch.

Coregasm Ad

Instead of loading Tone’d with large amounts of caffeine, Rareform Labs uses a small amount of caffeine and combines this with Synephrine for an extra boost. Synephrine is an extract from oranges that takes your workout to the next level without leaving you feeling tired or having a post-workout crash.

Conjugated linoleic acid (CLA) is added to effectively reduce fat and preserve muscle tissue. The Journal of Nutrition suggests that CLA helps increase metabolic rates, decrease abdominal fats, enhance muscle growth and strengthen the immune system. All these factors are important to women in particular. Girls, this product has been listening to you.

Another ingredient often used to help burn fat is L-Carnitine.  Due to L-Carnitine’s essential role in fat metabolism, it is a prime nutrient for boosting your fat burning capacity and an essential component of Tone’d.

A fairly new weight loss supplement that is gaining tremendous interest is 5HTP (5 Hydroxytryptophan). It is considered one of the very best natural appetite suppressants and thus, is part of the proprietary Tone’d recipe.  It aids in mood enhancement, decreases anxiety, and assists the female athlete in her ability to increase her workout output.   Unfortunately, this does not mean White Chocolate Mocha’s can now be ordered with abandon. Sigh.

Finally, complimenting the 5HTP ingredient and rounding out the essential Tone’d ingredients is Rhodiola Rosea. It strengthens the nervous system, enhances immunity and memory, and fights depression. You are worth it.

Rareform Labs is pleased to share their main supplement ingredients with its users.  They believe in full disclosure and in meeting their target markets needs.  They want every athlete who uses Tone’d to know what they are taking and what each ingredient delivers.

For more details visit their website at www.rareformlabs.com or Facebook RareformLabs. Oh, should you choose to try their product use the coupon code Coregasms15 to receive a 15% discount!

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So What Exactly Is The Paleo Diet

What is The Paleo Diet

Amidst a never-ending variety of diet fads that all claim to have the secret to weight loss and better health, there is a growing movement of people that are improving their lives by following dietary principles that have stood the test of time long before the inception of these new-fangled commercially (and financially) oriented programs.

Many of these people started off trying popular dieting and weight loss programs such as Weight Watchers and Jenny Craig, which were moderately effective in helping them lose some weight, however much of the success from these programs was often short-lived and little consideration was given to restoring the body to its optimal state of health.

Programs like these are run by commercial businesses that have haphazardly put together ill-informed recommendations for dieting that are causing tens of thousands of people to settle for less-than-optimal health.

Fortunately, there is a solution that is not only helping people to lose weight, but is also bringing about remarkable improvements in health to individuals who were previously suffering from a wide range of sicknesses and illnesses.  This powerful solution is called the Paleo Diet and due to the fact that it is helping more and more people achieve amazing results every day, it is spreading amongst the nutrition and weight loss community like wildfire.

What the Paleo Diet offers us is a no-frills commonsensical approach to eating and nutrition that advises us to eliminate from our diet, all of the toxic foods that are the culprits in the most common maladies like sinus infections and heartburn.  While at first, the idea of removing grains and legumes from one’s diet may seem counter-intuitive or even extreme, once we begin to learn from the Paleo Diet that these foods are processed and contain many components (primarily gluten) that do not naturally occurring in nature, we then realize that we are merely returning our diet to its originally intended natural state.

Along with this shift in eating come significant improvements in health and relief from clinical issues such as acne and digestive problems that we previously thought to be of unknown origin.  As we learn more about the Paleo Diet, it also becomes clear that this diet is not a one-size-fits-all approach to health.  The Paleo Diet offers general principles that can get our eating and nutrition back on track, allowing us to enjoy increased energy levels and feelings of wellbeing, along with an improved figure.

The Basics Of Paleo Eating

At its core, the Paleo Diet is a return to a natural eating state that our ancestors likely followed during our hunting and gathering days, dating back nearly 200,000 years ago.  What this basically results in, is a diet free of all processed foods and unnatural food sources.  By removing all of these “inflammatory foods” from the diet, the body is able to achieve a renewed state of health and wellbeing.

Eat anything you want… almost

At this point it would probably be a good idea to ask if you want the good news or bad news first.  Let’s start with the bad news, since there’s relatively little of it.  People on the Paleo Diet enjoy a rich selection and wide variety of food choices that allows for endless variation in cooking and eating and are never in danger of becoming bored with their meals.  This remains true, despite the fact that people on the Paleo Diet do not eat processed foods, grains, legumes, sugar, dairy, alcohol and vegetable oils.

[colored_box color=”red”]Note: While many people may consider the idea of giving up the following foods to be unconventional, let’s remember that over two thirds of the U.S. adult population is either overweight or obese.[/colored_box]

Here is a list of examples of foods that people on the Paleo Diet tend to avoid.

  • Processed Foods (potato chips, snack bars, soda)
  • Grains (wheat, corn, oats, rice, etc.)
  • Legumes (beans, chick peas, peanuts and lentils)
  • Sugar (foods that do not naturally contain sugar like candy bars)
  • Dairy (cow, goat, or sheep’s milk)
  • Alcohol
  • Vegetable Oils
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30 Day Challenge – The Meal Plan

food-on-tv

For the 30 Days of Change Challenge, there are six small meals a day but you don’t have to eat if you don’t feel hungry. Snacks are optional, too. You can scale the amounts provided up or down depending on how much you feel you need but try not to go overboard by drastically increasing or reducing the portions.

[highlight color=”red”]FYI have you read the instructions for the Challenge?[/highlight]

You can always replace items and mix and match depending on your preferences e.g. replace beans with chicken and vice-versa, choose whole-wheat or whole grain wraps or bread.

Unless specified otherwise use whole eggs or keep one yolk in three when making omelets. You can keep the meal plan as is and follow it or you can use it as a guideline – it’s up to you.

Whenever the quantity of something isn’t specified like with green beans, tomatoes and mushrooms, for example, that means the quantity isn’t limited.

Also, try to avoid buying any sweets or salty snacks during the 30 days of the program or drink any alcohol.

food-on-tv

Day 1

  • Breakfast – oatmeal w/1oz of berries or ½ oz raisins
  • Snack – small banana
  • Lunch – 10 oz giant beans in tomato sauce, 2 slices of wholewheat bread rolls
  • Snack – pear, 8 dried prunes
  • Dinner – 8oz grilled chicken breast, lettuce salad w/olive oil & 1oz of walnuts
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 2

  • Breakfast – 4 fried egg whites served on a wholewheat tortilla or 2 slices or brown bread. Green smoothie (apple, spinach, banana) or fresh juice.
  • Snack – 4 almonds, orange
  • Lunch – 1 large jacket potato, 7oz light cottage cheese, tomato & cucumber salad
  • Snack – cheese stick
  • Dinner – 8oz grilled salmon, steamed broccoli (any amount), 3oz steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 3

  • Breakfast – orange/banana fruit salad, 10oz low-fat Greek yogurt w/1/2 oz raisin
  • Snack – rice cake, cucumber
  • Lunch – light Casar salad  made w/8oz boiled chicken (no mayonnaise or croutons)
  • Snack – apple slices w/1 tablespoon of peanut butter
  • Dinner – 8oz frittata with spinach or crust-less quiche (use light cheese)
  • Snack – green tea w/lemon

Day 4

  • Breakfast – peanut butter – cinnamon English muffin, 3 egg omelet
  • Snack – banana and a handful of red grapes
  • Lunch – 8oz canned tuna w/lemon zest, lettuce, diced onions & sweetcorn
  • Snack – apple
  • Dinner – 8oz chicken breast baked in foil w/3oz beans
  • Snack – 8oz low-fat Greek yogurt w/pumpkin seeds

Day 5

  • Breakfast – 4oz smoke salmon, 3 egg omelet, small slice of wholewheat bread
  • Snack – apple, 6 dates
  • Lunch – 1 cup rice steamed, 8oz boiled prawns in sugar-free tomato sauce
  • Snack – hard boiled egg w/cucumber
  • Dinner – 8oz grilled lean pork chop w/steamed green beans & mushrooms
  • Snack – 8oz low-fat Greek yogurt w/1 kiwi fruit

Day 6

  • Breakfast – oatmeal w/berries & flax seeds
  • Snack – cheese stick, rice cake
  • Lunch – 8oz chicken sandwich or chicken wrap using wholewheat bread w/lettuce
  • Snack – tomato smoothie (freshly blended from 2-3 tomatoes & ice)
  • Dinner – 8oz grilled wild salmon w/steamed vegetables
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 7

  • Breakfast – 3 eggs omelet w/spinach
  • Snack – banana
  • Lunch – 10 oz giant beans in red sauce, 2 slices of wholewheat bread
  • Snack – 1oz almonds, 4oz pineapple or pear w/2 tablespoons of raisins
  • Dinner – 8oz grilled chicken breast, w/3oz of steamed rice
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 8

  • Breakfast – 12oz low-fat Greek yogurt w/flax seeds
  • Snack – 3oz turkey ham w/cucumber slices
  • Lunch – 10 oz giant beans in tomato sauce, 2 wholewheat bread rolls
  • Snack – sugar free chocolate milk (use raw cocoa & low fat milk)
  • Dinner – 8oz grilled chicken breast, w/mushrooms & steamed green beans
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 9

  • Breakfast – oatmeal w/3 fried egg whites
  • Snack – apple or pear
  • Lunch – 8oz grilled turkey or roast beef on 2 slices of wholegrain bread
  • Snack – 1oz raw almonds
  • Dinner – 8oz oven baked wild salmon w/3oz steamed rice & broccoli
  • Snack – 8oz low-fat Greek yogurt w/cinnamon

Day 10

  • Breakfast – oatmeal w/forest berries & flax seeds
  • Snack – 2 oranges w/ 1oz walnuts
  • Lunch – 10 oz beans in tomato sauce, 2 wholewheat bread rolls or 2 wholewheat tortillas
  • Snack – a handful or grapes w/cheese stick
  • Dinner – 8oz grilled chicken or turkey breast, 3oz steamed rice w/branch cherry tomatoes
  • Snack – 8oz low-fat Greek yogurt w/cinnamon
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Silly Shit Weightlifting Girls Say

Silly Shit Weightlifting Girls Say

Absolutely hilarious video by Jessica Gallagher- Salvaggio  and Aimee Anaya Everett of Catalyst Athletics.

Have y’all ever seen any of those shiz people say vids on youtube? some are super funny and some are super weird and dumb? well Some of you may have already seen my verson. it’s super funny. I made with one of my bestfriends and teammate Aimee Anaya Everett called “shit weightlifter girls say” it’s a perfect display of our sarcasm and hilariousness. Maybe it’s cuz our gyms so awesome? who knows but here ya go!

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