Get Your FREE Personal Training Session


New years resolution-ers… it’s time to get in shape!  Book your FREE personal training session today.  First 30 only for a limited time!

15590661_1598690316824369_500882890056733147_n

Kristie Manning
Personal Trainer and Nutritionist
call 808-377-0002 to book your appointment
iHeartFitnessHI.com

xoxo

logo

Help Me Get to North Americans 2016


UPDATE 10.26.16 

I am pregnant and am currently not attending nationals this year.  But I still have lots of brownie ingredients made fresh to order.

13533315_1416232488403487_7911388573599598547_n

Thank you for supporting me on my journey to the IFBB Pro.  August 31st is the North American’s NPC National competition.  I am currently selling black bean, sugar free (sweetened with stevia), flour free, low carb, high protein, enhanced with whey isolate brownies to raise funds for nationals. #420 #madewithaloha #madewithlove.  Friends and family only. 808-377-0002 to support with an order. $10 each or $80 a pan (18 in a pan).

13590320_1419278724765530_3011462321355357265_n

xoxo

My Supplement Regiment


So many people have asked me what supplements I take.  My bathroom counter is covered with preworkout and night time sups.  My closet is full of my stash and extra protein tubs.  My kitchen has my regular stuff and I even have a tub of protein in the trunk of my car.  I can tell you what I take, personally but it is different for everyone, so you have to learn to listen to your body and what it is telling you.  I add one new supplement to my regiment at a time, and I am very in tune with my body, so I understand the difference in my results and workouts.

What I recommend everyone take when going through a workout regiment.

1. protein.  Find a protein powder that works for you

2. glutamine and aminos.  Build and protect your hard earned muscle.

3. Vitamins.  Get a well balanced and quality complete vitamin pack.  Supps are not regulated, so there’s a lot of crap out there Vit B C, iron and calcium are important!.

4. Zinc Magnesium,and/or mineral complex helps build muscle.

5.  Fat burners, whether its something simple as green tea and raspberry ketones, or if you can handle something more intense like hydroxy cut, phenorex, lipo 6 and animal packs.  There are thousands out there, you just have to find out which one feels right for you.  I’ve tried all of those and they are effective but sometimes they can make you feel really sick, especially if you are eating low carb and get amped up on caffeine, it can make you feel restless, jittery and even nauseas and ruin your whole day. So please exercise caution when choosing a fat burner.  I always mix up my fat burners because it’s easy for you to plateau and get use to it. IMPORTANT.  I only take fat burners the last 4 weeks.  If you jump into a high intensity routine, dramatic diet, and high supplements, then you have no room to add.  Start off slow, don’t do an extreme diet, and slowly cut down, and increase intensity as you see results.  When you hit a plateau is usually when I introduce new supplements to the routine.

Here is what I take

Protein

Lean Active 7

At Nutrashop, the guys give me a buy 2 get 2 discount and a huge % off so I’m always in there grabbing stuff.  They also give me samples of everything to try before I buy,  and I’ve always been very impressed with the owners extensive scientific knowledge on the way things work and his recommendations.  My favorite flavor is oatmeal cookie, but I also have chocolate cake and strawberry sherbert.  Their flavors are unparalleled by any other protein that I’ve tried.  I use to take Intek (a small NY brand) for flavor, only to discover that this is there sister company.

lean-active-7_1

Why I choose this protein.

A) flavor
B) more servings in one tub
C) protein blend.  It has soy, whey, egg and 7 different types of protein
D) loaded with BCAAs, glutamine, fat burning (including CLA’s), antioxidant blends and digestive enzymes.
E) bioavailability
F) high protein content, low fat and carbohydrate, making it a great food source to add to your macro diet, instead of egg whites when you’ve hit your carb and fat limit for the day.Beware when searching for proteins, some are not meant for a cut diet, and I like this  so I can enjoy my carbs and fats in whole foods instead of a liquid.

I love making shakes with cottage cheese, peanut butter and banana with the chocolate cake protein.
or coconut milk, spinach and pineapple with oatmeal cookie protein.
I also love orange juice with frozen mangoes with strawberry sherbert protein.

Lifepak Nano

These are hands down the best vitamin packs on the market.  I use to be chronically Ill, after taking these my chronic bronchitis cleared up.  I noticed when I stopped taking them regularly, my immunity got low again.  So, I continue to take them again.  They are bioavailable, so you can count on everything being highly absorbed by the body as well.  This is super crucial in choosing a vitamin. You can find a Nu Skin distributor to do a biophotonic scan to measure your antioxidant levels to see how you are doing.  I scan very high on these sups, but also when I am not taking them, when I eat 6 meals a day full of veggies, I also score very high, due to the high content of antioxidants in vegetables.  A 30 day supply is expensive, but I only take it once a day, making it a 60 day supply.  The company would like you to believe you need it twice a day, but I do fine at once.

lifepaknano1

Glutamine and Amino Acids

I switch between the cheap affordable Vitamin Shoppe brands and whatever else is on sale.  I have no preference in brand.

914a25d660c611ee4a2fb2a42822c4e7

Pre Workout

I have used pre workout in the past, but lately I take nothing.  When I am 4 to 2 weeks out from a competition I may add it to my workouts as needed, but I don’t like feeling jittery, as most pre workouts can be pretty intense, especially when stacked with fat burners and thermogenic’s.  I like Mr Hyde.  It’s very strong, so I only take half a scoop.  I accidentally ordered Hyde, which is it’s non jittery, non-caffeine sister product.  But I find that comparable to Vaso Fuel, which I find Superior if you are looking for just a pump.  I was also recommended this product by the owner of Nutrashop and I love it.  I take a double scoop on upper body days and single scoop on leg days.  Just taking Vaso Fuel, I haven’t needed any other pre workout.  I see vascularity in my arms, and striations in my chest and shoulders, when I am not normally a very vascular person, and more strength in my workouts.  Hyde makes me amp and gets me through with high intensity, but I lose my mental clarity and focus when I’m amped out on stimulants.  I believe Hyde and Jekkyll are meant to be taken TOGETHER, but I am yet to try that combination.

VASOFUEL-TH

th

Joint Repair GCM

6a0d2b_4cfc4652d8b0489ea0c277b5c6174dff.png_srb_p_400_400_75_22_0.50_1.20_0

Glucosamine is good for protecting your joints.  Anytime repetitive weight training is involved, your joints are stressed.  Usually when I start lifting heavy, or close to comp when I hit circuits and start hitting 5 sets of 20 and 6 sets etc, the weight gets light, but the repetitive, especially explosive plyometric movements can irritate your ankles, knees, elbows and wrists.  I tend to get painful flare ups from time to time, as I’ve switched through multiple brands of glucosamine.  The Nutracore Joint Repair GCM formula is great.  Nutracore/Nutrashop brands are often proprietary blends of multiple supplements in one product, which is why I use many of their products.

Pure Power Creatine

I’ve always been against creatine, as it is a supplement for a man.  It creates water retention, esp. in women.  This brand has no water retention.  I was skeptical, but again, the owner of nutrashop, Dave, he recommended it.  He gave me a couple days of samples, and advised me to stack it with the vaso pump.  My strength increased immediately I could tell the difference in my intensity.  So, a few days later, I returned and purchased a bottle.  I use this only pre workout for weight training.

Purify Ice Detox

This keeps my intestines clean, and tummy flat.  I notice it is a bit of a diuretic, but very mild  It has natural diuretics like dandelion root in it, so it will help with water retention. You can lose up to 20 lbs of waste in a poor digestion system.  I use this 4-8 weeks out before a competition.

6a0d2b_2732b560b65149649b412805e273c0be.png_srb_p_400_400_75_22_0.50_1.20_0

Somnitrim

I have vampire issues, and I am up late, up early to train, take naps in the afternoon.  My sleep patterns are WHACK.  Which is unfortunate.  I get the leanest when I get a solid 8 hours of sleep . We burn mostly when we are sleeping.  This helps you sleep and burn efficiently at night.  The Valerian and Melatonin help you relax, without hangovers in the morning, and gaba and forksholi are responsible for the burn.  Another great blend by Nutracore.  This product improves REM patterns.  I have a jawbone tracker to prove it.  I use this 8 weeks out during my cut.

Somatamax vs Arnold Iron Dream

I was recommended Somatamax by a friend.  It was a bit expensive.  I also had to order it on Amazon. I sleep poorly so I really like that this knocked me out.  But on some days I would have extreme hangovers, and it seems addicting.  This product enhances REM sleep, promotes muscle growth and promotes natural GH production.  I started using half and it was just as effective without extreme hangovers in the morning.  I bought Arnold Iron Dream as it was inexpensive.  These blends have anti-catabolic properties as well.  This has Gaba, glutamine, BCAAS, Fenugreek, Goat Weed and other mood enhancing sups like 5 HTP.  They both do seperately different things, but I prefer Somatamax to the inexpensive Iron Dream.

aclk vs  aclk

ZMK by Millenium Sports Technologies

130927-P28910

Mineral packs and Kreb Cycle formula at night for night time anabolic activity and growth.

Enzymes

I try to eat them 3x a day, if this is unobtainable, at least always before I go to bed, and before big meals to help digest carbohydrates and keep me leaning out.

aclkaclk

Please Help Me Raise Funds for my 2015 Competition Schedule


Please share this link!  I am raising funds to help pay for my competitions in 2015.

11249164_1125992990760773_7526057303249363364_n

Mahalo!

http://www.gofundme.com/hsc45w7:49

2015 Competition Schedule


Here is my new competition schedule.  Working with Olympia competitor Gen Strobo IFBB pro to size up for Figure, and flexible dieter and reverse dieter Mason Kernan for a more practical approach  Let’s see what 2015 has for me!  Operation PRO CARD! Les go!

Apr 4 Jay Cutler Desert Classic 2015 Las Vegas, NV

11249164_1125992990760773_7526057303249363364_n

June 28, the Ikaika Bodybuilding Championships, Honolulu, HI

July 4, Team Universe Nationals, Teaneck, NJ

xoxo