Functional Fitness, Caveman Style (Really)

caveman fitness

You might think that Paleo is just about noshing on those red meats. But a whole new way of exercising is on the rise, and it’s based on the ways our primitive hunter-gatherers, well, hunted and gathered.

Finding Functional Fitness
For proponents of caveman style workouts, the ideal sought is functional fitness, that is, moving in ways that have a direct relation to improving our daily lives.

Obstacle races have a radically different take on exercise. Gym programs are typically highly repetitious and are undertaken in a controlled environment. Proponents of the hunter-gatherer approach to fitness note that gym-bound routines don’t engage the mind (indeed, we often use music to help shut out the environment).

Primitive Man, Primitive Motion
Because our ancestors didn’t have treadmills, they had a different response to motion. As they ran after game they encountered uneven terrain and had to constantly take things like rocks, streams, trees and cave lions into account. Exercise for early man was fully in accord with how his body moved – which of course evolution had supplied in response to his needs. In contrast, studies have attempted to link modern forms of exercise with chronic disease1 and repetitive injuries2 to joints and muscles.

Mind And Body
Competing in obstacle course races requires a tremendous amount of strength and stamina because the entire body is affected during the event. Because the races involve tasks that must be solved, the mind becomes part of the workout. For advocates, this style of exercise taps into our deep human need to move for a purpose.

Man Is A Social Animal
In a gym setting we workout alone or with a trainer, and even in a group setting there is imitation and repetition rather than complex interaction and coordination. Obstacle races foster a social dimension to motion. Early man hunted in a group and required a high degree of cooperation in order to bring down that bison, process it, and get it home. CrossFit and Spartan Race try to replicate these activities to foster a community within the competition.

Channel Your Inner Caveperson
If a primitive twist to things floats your boat, there are races across the country devoted to the mental and physical challenges of the obstacle course.

If ancient man is truly well and dead in you, you can still learn a trick or two from him. Remember we evolved to move differently than the way we often exercise. There are benefits to mixing things up rather than stagnating in static routines. You can improve your fitness level by adding some hills to your run or bike ride. Try varying the sets and reps in your weight training. By incorporating the unexpected in your workout you can gain from the wisdom of the past.

Get That Protein
Primitive man had to get his protein the hard way. And wooly mammoth is tough to eat. You, however, are blessed to live in an era where getting the protein and carbs your body needs to support an active, saber tooth cat-free lifestyle. Promax has a bar to fit every level of workout performance. Easy to digest, gluten free, Promax is a tasty way to replenish and restore after a hard workout.


1. Chakravarthy, Manu V., and Frank W. Booth. “Eating, exercise, and “thrifty” genotypes: connecting the dots toward an evolutionary understanding of modern chronic diseases.” Journal of Applied Physiology 96.1 (2004): 3-10.
2. Carpenter, James E., et al. “The effects of overuse combined with intrinsic or extrinsic alterations in an animal model of rotator cuff tendinosis.” The American journal of sports medicine 26.6 (1998): 801-807.

Run Down? You Might Be Overtraining and Not Know It

overtraining

For serious runners, staying in training means you don’t cut corners and you don’t pamper yourself. You’ve got the will power to push through discomfort and challenge yourself each and every time you run.

But there’s peril in pushing yourself too far. Overtraining can harm your health and seriously derail your workout regimen.

Few Symptoms
It’s estimated that over half of all serious runners go through a period of overtraining. Most never know – there are very few tangible signs that you’re overtraining. Much more than simply running out of energy after a hard run, there is no pain associated with overtraining. Physiological factors like catecholamine excretion and neuromuscular patterns can be used to determine if a runner is overtraining, but for the majority of runners, it’s hard to tell if that fatigue is part of the game or a symptom of something more serious.

Overtraining isn’t just a runner’s concern. Anyone who pushes too hard in a training segment risks impairing their health.

Muscles Take A Beating
Overtraining is the result of repeatedly not recovering after workouts. Often in trying to overcome personal bests, athletes push themselves too hard. Especially true for marathon runners, the stress of training and running the race has serious impacts on your body. Studies have shown that a high-intensity training program can induce inflammation and muscle fiber necrosis that significantly impairs muscle power and durability for up to 14 days post marathon. Accordingly, it will take your muscles about 2 weeks post marathon to return to full strength.

Immune System Weakened
After hard training or finishing a big race, the body’s immune system is strongly compromised – for up to 3 days. Overtraining can suddenly see deteriorating performance despite a vigorous workout schedule. Acting to nourish and rejuvenate after a major event or workout can help prevent the depletion of health.

The Signs Of Overtraining
There are no obvious clues that you’ve pushed yourself over the limit. But if you are experiencing decreasing energy and your training is stagnant, the following symptoms might indicate you need to rest.

  • Moodiness — Overtraining can lead to a decrease in hormone production, specifically the hormone catecholamine, which can influence the sympathetic nervous system. This can lead to increased feelings of stress and moodiness. If you’re feeling increasingly irritable or stressed, it might be a sign that you’re training too hard.
  • Sickness – As noted above intense training can impair the immune system. If you find yourself getting sick more than usual, especially repeated bouts of the same virus, it could be a sign of overtraining.
  • Trouble sleeping – While many factors such as diet or changing light levels throughout the year can cause sleeplessness, overtraining can disturb your normal sleep patterns.

By educating yourself about the most common causes of overtraining and recognizing the symptoms early, you can prevent yourself from stagnating in training and setting yourself back weeks, if not months.

Promaxbars have the protein and carbs you need after a hard workout. If you’re pushing yourself in the gym or crossing the finish line after a grueling marathon, Promax gives you the nutrients your body needs to recover.

Beat Fatigue And Stay In The Game

Fatigue

The most common reason for skipping working out is that fatigue we all experience from time to time. Perhaps the single greatest cause of broken exercise resolutions, fatigue can be an enemy that is difficult to fight.

Tired? You Are Not Alone
24% of the US adult population experiences persistent fatigue1. For many, the response to feeling tired naturally enough is resting or resorting to sugar and caffeine.

But then the crash comes, and you’re worse off than before.

Fortunately there is a proven method of fighting the blahs and cultivating an invigorated sense of wellbeing. And while it may seem paradoxical to work out when you’re knackered, studies2 have shown that regular exercise is the best way to stave off fatigue.

The First Steps Can Be The Hardest
If exercise is so good for us, why do we often have a sense of aversion to it? Science as yet has no answers for where those sluggish feelings come from, but studies3 suggest that we equate a sense of fatigue with the amount of effort it takes to push through and start that workout.

Mindset is key. Expecting those feelings of resistance can help you prepare yourself to determine to get through them.

Keeping Exercise In Perspective
You don’t have to work out hard to get the benefits of exercise. Especially if you’re fatigued, low intensity activities like a brisk walk or cycling are great ways to stay active. Low-intensity strength training is another way to circumvent the workout blues, and studies have shown4 low resistance training has an impact on muscle strength and tissue composition comparable to heavy lifting.

If you’re planning on following a high-intensity workout program (there’s solid evidence of its benefits5 ), on days when you’re feeling tired, less can be more. Focus on a mini-session of 10 minutes of intense exercise. It will benefit your energy level and keep your mind in the habit of exercising.

Get More From Exercising
The best way to maximize the energizing health benefits of exercise is make sure lifestyle factors align with your training goals. Ensuring you get enough sleep, maintaining a balanced diet, keeping stress under control are the foundations upon which your wellbeing rests.

You should also be on guard to avoid overtraining, which can cause you to feel fatigued. It is important to allow your body to rest and restore muscle tissue. Important too is the need to supply your body with high quality protein within 30-60 minutes after exercise.

Precision nutrition is the ideal way to support your body after a grueling workout. Promax offers the highest quality protein and carbohydrates in delicious, easy-to-digest bars.


1. Chen, Martin K. “The epidemiology of self-perceived fatigue among adults.”Preventive medicine 15.1 (1986): 74-81.
2. Puetz, Timothy W. “Physical activity and feelings of energy and fatigue.” Sports medicine 36.9 (2006): 767-780.
3. Marcora, Samuele. “Perception of effort during exercise is independent of afferent feedback from skeletal muscles, heart, and lungs.” Journal of applied physiology 106.6 (2009): 2060-2062.
4. Taaffe, D. R., et al. “Comparative effects of high‐and low‐intensity resistance training on thigh muscle strength, fiber area, and tissue composition in elderly women.” Clinical Physiology 16.4 (1996): 381-392.
5. Laursen, Paul B., and David G. Jenkins. “The scientific basis for high-intensity interval training.” Sports Medicine 32.1 (2002): 53-73.

Chocolate Fudge Molten Lava Cake – #MAXMunchies

Chocolate Fudge Lava Cake by Promax Nutrition

Looking for that special dessert to make for your loved one this Valentine’s Day? Don’t worry; we’ve got you covered with the most delicious, chocolatey, gooey recipe. Not only does it taste amazing but it’s full of protein too!

Ingredients

1 Promax LS Chocolate Fudge Bar
3 Tbs. Coconut or Almond Milk
3 Tbs. Dark Chocolate Pieces
2 Tbs. Oat Flour
1 Large Egg
2 Tbs. Protein Powder
Non-Stick Cooking Spray
2 Oven-Safe Ramekins

Instructions

1. Preheat over to 400°.
2. Chop the Promax LS Chocolate Fudge Bar into several small, bite-sized pieces. Set aside.
3. Combine Coconut or Almond Milk and Dark Chocolate Pieces in a glass bowl. Microwave on high for one minute or less, until gently melted.
4. In a medium size bowl, whisk together Oat Flour, Egg, and Protein Powder. Do not
over mix. Add a splash of water if necessary, to create a thick, pudding-like texture.
5. Add the melted Milk/Chocolate mixture. Whisk to combine, but do not over mix.
6. Spray two ramekins with non-stick cooking spray and pour approximately 1/4-cup of batter into each ramekin.
7. Place the chopped Promax LS Chocolate Fudge Bar pieces on the batter, in each ramekin. (Add a few more dark chocolate pieces, for a richer chocolate flavor.)
8. Put remaining (about one spoonful) of batter on top, to cover the pieces.
9. Bake at 400° for 10 minutes. Cool slightly.

Try out this #MAXMunchies recipe on your own and share your pictures on our Facebook, Twitter,Tumblr or Instagram.

Don’t forget the Promax LS Chocolate Fudge Bar!

12 Diet Changes to Make Right Now

Weight Control

Losing weight is one of the most challenging tasks to undertake. Sure, you can grab a protein bar here and there, take a walk around the block a few times a week, and pray for miracles. But if you don’t commit yourself to the weight loss process, you will never have success. It takes willpower and determination to successfully shed pounds. Promax is here to help you get started on the path to a healthy, fit body with 12 diet changes you can make today.

  1. Eat more often. Instead of grabbing 1 or 2 large meals each day, keep your metabolism running with 6 small meals every day.
  2. Stop the soda. These delightful, carbonated beverages are loaded with sugar, which will find its way to your waist. Opt for water every chance that you can for the best weight loss results.
  3. Savor protein. Protein helps your body feel full faster, so make it a daily part of your diet. You can find protein in our bars, or you can opt for protein-rich foods.
  4. Keep it moving. When you can walk instead of driving, do it. You need as much movement during your day as possible. Even if it is just a brisk walk around the block after work, make sure you incorporate activity into your daily schedule.
  5. Get rest. A good night’s sleep is essential to a healthy body and mind. Make sure you get your required amount of sleep, usually about 8 hours.
  6. Load up on veggies. Instead of sweet snacks for your cravings, stock up on veggies. You can buy them bite-size, or you can save money, and cut them yourself. Just make sure they are ready to eat when hunger strikes.
  7. Spice it up with salsa. Instead of reaching for the sour cream for your baked potato, opt for salsa instead. This is a tasty veggie treat that has fewer calories. You can spice up a variety of foods without adding too many calories.
  8. Brush, brush, brush. Brushing your teeth right after a meal helps rid your mouth of the after taste of yummy foods, which lessens your chances of going back for seconds.
  9. Use smaller plates. Instead of a large dinner plate, use a smaller dish for your meals. Your eyes will still see a full plate, but you will eat less food.
  10. Keep it brown. Whether it is brown rice or whole-grain, you need to switch out your white foods for brown ones. These darker alternatives are healthier and easy on the waist line.
  11. Use a list. Always make a list, and stick to it when shopping for groceries. This will help you avoid all those last-minute purchases, usually of sugary snacks.
  12. Shop right. Speaking of shopping, stick to the outer edges of the store, where you will find veggies, fruits, meats, and other healthy items. Interior aisles tend to be full of snacks and other treats.

If you want to learn more about healthy weight loss, contact us today at Promax.

The Effects of Diet and Exercise on the Human Body

Is your New Year’s Resolution to exercise more often and switch up your diet so you can live a healthier life? Do you want to shed a few pounds in order to fit into your wedding dress this summer? No matter what the motivation is, working out and eating right have a multitude of positive effects on your mind, body, and spirit. In addition to improving blood flow and increasing your metabolism, exercise also helps you sleep better, and can keep you more focused and energized throughout the day.

At the same time, changing up your diet helps you prevent the onset of illness, and allows you to reach and maintain a healthy weight. You’ll also notice a boost in self-esteem and confidence, while feeling more fulfilled on a daily basis. Before starting or switching up your diet and exercise routine, talk with your doctor about your goals and any concerns.

Infographic - The Effects of Diet and Exercise on the Human Body

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4 Essential Tips to Stay Fit and Healthy

Weight Loss

Getting fit and staying fit is the best way to ensure a long, healthy life. Obesity is a serious problem for the United States, so combatting this problem begins at home. Filling up on protein bars can help you stay on a fit path, but there are many other things you can do to ensure a healthy lifetime. Here are four tips on everything from foods to exercise to keep you fit and healthy for the rest of your life.

  1. Exercise, exercise, exercise. Getting your body moving is one of the most important things you can do for your health. Not only will exercise burn extra calories to help you shed pounds, exercise is good for your heart, muscles, and the rest of your body. You don’t have to hit the gym for four hours every day to get enough exercise. You can get enough exercise by walking, running, using a treadmill at home, or even just playing outside with your kids. The key is to get moving and stay moving — you want to raise your heartrate, just as you would at the gym.
  2. Eat lots of colors. Eating right is another essential part of a healthy lifestyle. An easy way to ensure that you are eating right is to eat as many colors as possible — the more colors, the better! This includes fruits, veggies, meats, grains, etc. Try to make your plate as colorful as possible with every meal. This will ensure that your body is getting all of the necessary vitamins, minerals, proteins, and other essentials that it needs to stay healthy. Adding lots of colors in the veggie area will also help you keep those extra pounds away. Just remember — colors do not count in the sugary, sweet department!
  3. Healthy bars can be a big help. Let’s face it — not everyone has time for a well-rounded meal several times a day. When your schedule gets in the way of eating a nice meal, you need an option that will fill you up without wrecking your eating habits. Avoid fast food and other convenience foods, and opt for a yummy health bar, such as the ones we offer. These bars are nutritionally balanced to support your lifestyle, and they contain all of the necessary nutrients your body needs to keep going throughout the day — they taste great, too. They are also perfect for a light snack during the day and for after a long workout.
  4. Ask for help. You cannot afford to cut any corners when it comes to your health. So, if you are struggling to lose weight or design an exercise plan, ask for help. You can seek help from your friends and family, because they may want to join you on your fitness journey. You can also seek help from a professional , who can help you adjust your diet and exercise plan until it is perfect.

Contact us today at Promax to learn more about staying fit and healthy with the help of our delicious bars.