HEATHER + ALIX

The Champagne Theory

  • Home
  • About
  • Categories
    • Happy Hour
    • Lifestyle
    • Wellness Wednesday
  • Shop Our Instagram
  • Contact

September 18, 2024

5 Game Changers I’ve Added to My Workout Routine

HYPERTROPHY STRENGTH TRAINING
This is a specific type of strength training to increase muscle size. While this might not sound appealing for women it’s super beneficial in improving body composition. Strength training will increase fat loss and increase muscle mass and make you look leaner even if your weight doesn’t change. Spoiler alert: it’s really hard for women to bulk up because we don’t have as much testosterone as men. The goal is to lift heavy and you usually lift to failure; meaning you cannot to another rep. Progressive overloading helps you train harder over time so that you continue to make progress. You typically lift heavier for less reps (8-12 per set) and have longer rest periods.

I have been doing a specific hypertrophy strength training program for over 7 weeks now and LOVE it. Rather than doing random strength workouts I’ve been using the Peloton app and I’m doing a 3 day split. I do the same exercises every week, but track my weights and have increased my strength significantly.

NON FASTED WORKOUTS
I got into a bad routine of working out with just coffee in my system first thing in the morning. I was just being lazy and did not realize how detrimental this was for my hormones and how I was limiting my workouts. Thanks to binge listening to everything Dr. Stacy Sims I’ve started having 15 g carbs before any cardio workout and 15 g carbs + 15-20 G protein before any strength based workout. I feel so much better during my workouts and I finally had a normal cycle length last month which have been screwed for months now.

ADDING HIIT + SIT TRAINING
I think we all started avoiding HIIT workout because we were told they increased cortisol and would cause inflammation and blah blah blah. Not the case and many of the workouts that people think are HIIT like Orange Theory and F45 are not true HIIT. HIIT is going all out 80-90% for up to 30 seconds and then taking 1-2 minute rest and doing this for about 30-45 mins. SIIT training (sprint interval training) is going 90-100% for up to 30 seconds then taking a 1-2 minute recovery and repeating for a set number of rounds. I have started doing a 30-45 min HIIT workout once a week and one SIT workout a week between strength training days.

These workouts help improve body composition (increase fat burning and increase lean muscle), improve metabolic health and blood sugar control, and help decrease peri and menopause symptoms. Lastly it helps boost cardiovascular fitness. WIN WIN.

CREATINE + AMINO ACIDS
I combine creatine, amino acids, and electrolytes in my shaker bottle and drink during my workout. I’ve been taking creatine for over a year now and it’s helped me workout harder and recover better. I wrote a post on creatine here. I also drink amino acids before and during my workout. I don’t think everyone needs to supplement with amino acids, but it’s a nice insurance policy (esp. if you’re a vegetarian) to ensure you’re getting in enough leucine for muscle protein synthesis (aka growth).

WEIGHTED VEST WALKS + HIKE
I got a weighted vest a few months ago after learning more about the benefits for women (esp. >40 years old) adding one to their walking routine. Benefits include: improved cardiovascular health, build muscle, increase calorie burn, and most importantly for women is bone health. It can help with bone density and strength which is very important in aging females. I wear mine when walking on the treadmill for a power walk or hike and it’ absolutely kicks my butt!! I try and do it a few times a week.

xx, A

| Categories: Wellness Wednesday

The Champagne Theory is a lifestyle blog by Alix and Heather, two Orange County moms who found each other in Seattle. Alix is a registered dietitian passionate about wellness while Heather loves all things beauty + fashion. Both love documenting their journey through motherhood as Alix has two girls and Heather has three boys. Hence the need for a glass of champagne every now and then!

         

Shop Our LIKEtoKNOWit

Recent Posts

  • Happy Hour
  • What I Wore in Mexico
  • Target Haul // Recent Purchases
  • Happy Hour
  • My Weekend at Miraval

Subscribe to The Champagne Theory

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Search

Archives

Categories

  • Happy Hour
  • Lifestyle
  • Wellness Wednesday

Search

Recent Posts

  • Happy Hour
  • What I Wore in Mexico
  • Target Haul // Recent Purchases
  • Happy Hour
  • My Weekend at Miraval

Recent Comments

  • Jenny Duda on What I Wore in Mexico
  • Spring Walking Wardrobe Refresh - HEATHER + ALIX on Walking Workout Inspo / / 5 Ways to Spice Up Your Routine + More
  • Happy Hour - HEATHER + ALIX on Spring Break Style Guide // Looks for Your Next Warm Weather Vacation
  • Brittany Marcotte on Wellness Wake-Up Call
  • 25 Healthy Habits to Start in 2025 - HEATHER + ALIX on My Top 10 Books of 2024

Archives

  • May 2025
  • April 2025
  • March 2025
  • February 2025
  • January 2025
  • December 2024
  • November 2024
  • October 2024
  • September 2024
  • August 2024
  • July 2024
  • June 2024
  • May 2024
  • April 2024
  • March 2024
  • February 2024
  • January 2024
  • December 2023
  • November 2023
  • October 2023
  • September 2023
  • August 2023
  • July 2023
  • June 2023
  • May 2023
  • April 2023
  • March 2023
  • February 2023
  • January 2023
  • December 2022
  • November 2022
  • October 2022
  • September 2022
  • August 2022
  • July 2022
  • June 2022
  • May 2022
  • April 2022
  • March 2022
  • February 2022
  • January 2022
  • December 2021
  • November 2021
  • October 2021
  • September 2021
  • August 2021
  • July 2021
  • June 2021
  • May 2021
  • April 2021
  • March 2021
  • February 2021
  • January 2021
  • December 2020
  • November 2020
  • October 2020
  • September 2020
  • August 2020
  • July 2020
  • June 2020
  • May 2020
  • April 2020
  • March 2020
  • February 2020
  • January 2020
  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • December 2018
  • November 2018
  • October 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018

Categories

  • Happy Hour
  • Lifestyle
  • Wellness Wednesday

Meta

  • Log in
  • Entries feed
  • Comments feed
  • WordPress.org

Archives

Follow us on Instagram

heatherandalix

Our first photo together in months because we look Our first photo together in months because we looked somewhat presentable🫣Met up for lunch + shopping @shopuvillage and got caught up on all the busyness that fall brings🤎

Also sharing a new happy hour Q&A on the blog // www.thechampagnetheory.com
Life is better on the weekends🤍🥂 Check out Life is better on the weekends🤍🥂

Check out a new Q&A on the blog — thechampagnetheory
NEW BLOG POST🖤transitioning into fall and all m NEW BLOG POST🖤transitioning into fall and all my most recent outfits linked🔗

www.thechampagnetheory.com
Walla Walla is always a good idea🤍Spent a few d Walla Walla is always a good idea🤍Spent a few days in the sun with Britt and some friends and it was picture perfect🥂we stayed at Yellowhawk and it was to die for🍇we sabered, sipped wine, ate really good food, swam in the pool, played card games that turned real competitive and laughed until we cried🥲best way to close out the summer.. now let’s get these kids off to school✔️
August slipped away into a moment in time✨ August slipped away into a moment in time✨
grateful for 38🫶🏻spending it on the water wi grateful for 38🫶🏻spending it on the water with my favorite people🖤
Our month long Midwest summer is coming to a close Our month long Midwest summer is coming to a close and as a girl from Southern California, I never in a million years thought I’d spend any time in northern Wisconsin.. and now it’s one of my favorite places on earth❤️summers spent here with my boys is something I’ll cherish forever and I can’t wait until we’re back making even more special memories😎we would stay longer, but Britt has golf tournaments to get back for..😏and I guess it’s time to come home and enjoy that Seattle sun and see our friends😍
Our month in wisconsin continues😍❤️🇺🇸 Our month in wisconsin continues😍❤️🇺🇸
Digital postcard of a Memorial Day weekend well sp Digital postcard of a Memorial Day weekend well spent with the girls in LA❤️🤍💙
Amazon hauls are always some of our most popular p Amazon hauls are always some of our most popular posts and requests so today on the blog you’re getting everything I’ve added to cart in recent weeks🛒 including this fun crochet vest I picked up for the summer❤️‍🔥
girls night with a guest appearance by Justin Timb girls night with a guest appearance by Justin Timberlake❤️‍🔥nothing better than sitting on a patio in the sun having girl chat and spicy margs followed by a late night of dancing👯‍♀️but these millennial girls need a nap now😆
It’s the weekend and the boys are on spring brea It’s the weekend and the boys are on spring break🥳looking forward to no school, sports, or rigid schedules and staying in jams all day if that’s what we decide😍except we still have one more full Saturday of back to back games before jetting to Wisconsin for Easter💛hope you have a wonderful holiday weekend🐇

Check the blog for a new happy hour Q&A
Happy Friday babes🫶🏻check out the blog for a Happy Friday babes🫶🏻check out the blog for a brand new Q&A🖤have a great weekend🥂
#isurvived a house full of 9 year old boys today s #isurvived a house full of 9 year old boys today so that deserves a little celebratory aperol in my opinion🧡hope you have a great weekend and check out the champagne theory for our February Favorites😊
today on the blog is a very random list of things today on the blog is a very random list of things I’m loving on the internet right now.. no rhyme or reason to it🤎

www.thechampagnetheory.com
✈️ setting with my littlest valentine in searc ✈️ setting with my littlest valentine in search of some ☀️ to cure the winter blues. Happy Valentine’s Day ❤️🩷
A full weekend and outfit recap on the blog today❤️it was a good one🏈🤩
Met Alix at our old stomping grounds for a little Met Alix at our old stomping grounds for a little retail therapy + lunch to celebrate 6 years of the champagne theory😍some of you have been around since day one (😘our OG babes) and others are brand new and we’re so happy you found us🥂
Tackling your hard hitting questions in today’s Tackling your hard hitting questions in today’s Happy Hour Q&A.. on the blog now🙃

www.thechampagnetheory.com

🥂🤍
Styled easy and effortless looks for the lady on t Styled easy and effortless looks for the lady on the go🤎all details on our LTK page and the blog✨

LTK: heatherandalix
Blog: www.thechampagnetheory.com

🤍🤍🤍🤍🤍
Load More Follow on Instagram

Copyright © 2025 HEATHER + ALIX · Theme by Pish and Posh Designs.