The Benefits of Burpees

Protein Bar

Before explaining the benefits of burpees, it is important to share what exactly a burpee is, for those who have never heard of this exercise. A burpee is a six-count intense exercise movement, which combines squats and push-ups into an intensive singular movement, where you go from a standing position, to a squat, to a plank position, then perform a push-up and finally, reversing the order until you are standing.

Performing burpees as part of your normal workout routine does have several benefits. However, before attempting this intensive exercise, it is highly recommended you have someone there to supervise, as well as get permission from your healthcare provider, if you are not in peak physical condition. Some of the benefits you can gain by doing burpees, and repeating them in quick succession, as many times as possible before tiring include:

  • Increases Endurance – Since burpees are performed quickly, and rely upon the entire movement of the body and all of your body weight, they are considered a “high-load” exercise. In addition, most people can perform as many as 15 complete burpees in just a 30 second period. Due to the high repetitions in a short period of time and high weight load, they are an effective exercise to use to increase endurance.
  • Promotes Weight Loss – Burpees can help you lose weight (fat) because you are moving the muscles throughout the entire body and burning a large number of calories. When you burn more calories than you consume, it results in a reduction in body fat.
  • Increases Strength – Since burpees push you through a wide range of strength building exercises, namely push-ups and squats, they help increase muscle mass and muscle strength. Not only does muscular strength in the legs and arms increase, but also the back, hips, stomach, and more.
  • Improves Anaerobic Capacity – Burpees raise your heart rate in a short period of time, thereby contributing to anaerobic exercise training. During anaerobic training the body tends to produce energy with limited or without oxygen assistance. Doing burpees frequently can help increase your anaerobic capacity, and lead to improved heart and lung health.

For beginners, it is highly recommended to move through the burpee motions slowly at a regular pace, and gradually increase the speed in which you complete them as you become more comfortable. The last thing you want to do is cause an injury to your body because you tried to quickly move through unfamiliar motions.

If you are having problems performing burpees with your hands firmly on the floor, some beginners rely upon a step, bench, or box for support. As you become more proficient, then you should gradually lower the height of the support until you are doing burpees directly on the floor.

Protein Bars

As your body starts to peak with regular burpees, you should consider one of several different burpee variations to make your reps more challenging, to continue to gain further benefits. After any intense workout, including burpees, remember to refuel your body with energy bars and protein bars ordered from Promax Nutrition by calling (888) 728-8962 now.

The Benefits of Cycling

There is a wide range of benefits people gain when they ride their bikes on a frequent basis. Did you know that 82% of the people who regularly ride their bikes to work, but might not do any other forms of exercise or fitness, experienced an overall improvement in their health?

People who ride their bikes to work are able to get the minimum recommended 30 minutes of daily moderate aerobic activity, freeing time up before and after work for other activities.

Since they are getting in plenty of aerobic activity and giving the body a complete workout, they do not have to worry about making separate trips to the local health club, or trying to find time to fit in exercise around their busy schedules.

Not only is cycling a great way to get plenty of physical activity, it also helps lower risks for certain medical conditions, like high blood pressure, heart disease, and breast cancer. In addition, cycling on a regular basis improves overall brain functions, which helps reduce mental health issues, such as depression.

To discover more benefits that cycling on a daily basis provides, please continue to read and review the following infographic.

The Benefits of Cycling Infographic

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How To Get In Shape For Your Summer Wedding And Honeymoon

Wedding

There’s quite a bit of pressure to look your best on your big day, and with everything else you have going on, you might be running short on time to get in shape. And that’s just for the wedding. If you want the Instagrams from your honeymoon to break a hundred likes, you’ve got to be looking your best. So while you’re taking the time to plan out the details for your wedding, don’t forget to plan out a fitness regimen for yourself, or even just find time to stay on your normal routine. Here’s how you can plan your wedding and make it to the altar and the beach looking your best.

  • Pick Something You Can Do Anywhere

Don’t feel like you have time for the gym with all the demands of work and wedding planning eating up your time? Then pick a workout that can be done at home, during your lunch hour at work, or even somewhere in public. High-intensity interval training, bodyweight exercises, or running are all ideal for this. They don’t require much equipment and you can simply get up from your chair and start working out, rather than taking the time to drive to the gym and back. Plus, sticking with bodyweight exercises and high-intensity workouts will not only help build muscle, but burn fat as well.

  • Eat Right

So easy on paper, so difficult in reality. The stress that goes along with planning your wedding might be causing a few late night snacks, but if you want to look your best, then you have to get your diet under control. You can do all the sit-ups you like, but you’ll never have the body you want for your honeymoon if you don’t eat well. This is something you can work on with your fiancé. It’s so much easier to stick to a diet or exercise plan when you have a partner, and who better than the person you’re about to marry? That way you’re both looking great on your wedding day.

  • Stress Bust

So remember that stress we just mentioned? Yeah, it turns out excess stress—like the kind that comes along with planning a wedding, for instance—is super bad for your body. Stress can cause a number of unpleasant symptoms, including fatigue, headache, muscle pain, anxiety, and irritability. Oh, and it can also cause overeating and a decrease in exercise. So don’t let stress get the best of you. Try workouts that also involve some peace and mindfulness, like yoga. Meditation in the morning is also a great way to relieve the stress you feel when you wake up with a busy day ahead of you.

If you follow these three rules, you should find yourself in great shape when your wedding, and honeymoon, roll around. For more lifestyle and fitness tips, check out our blog, and while you’re there, use our Pick Your Protein tool to find the perfect Promax bar for you!

 

How To Switch Gears And Start A New Training Routine

Workout Gear

Variety is the spice of life, and if you’ve been working on the same type of fitness routine for too long, then you may end up getting bored with it. There are only so many times you can do the same workout before you start wondering what else is out there. Stopping a routine that you’ve been working on for a long time and switching to something new can be tough, though, especially if you’re forced to because of an injury. You might hit some bumps along the way, so check out these tips for completely changing your workout routine.

Tone Down The Expectations

Remember how long it took you to train and run that first half-marathon? Or how long it took until you were throwing up 225 on the bench? Yeah, just because you worked hard and became great at one style of exercise doesn’t mean that’s going to immediately carry over into your new routine.

This can be tough if you’re being forced into a new workout because of an injury. You were great at something, and now you feel like you’re starting all over. Keep “the joy is in the journey” mentality going and you’ll feel better about the change.

Ease Out Of Your Old Routine

Unless you suffered an injury that make it impossible to keep going with an old routine, you should try to ease out of what you were doing before. There’s no need to stop lifting completely if you want to start running, biking, or swimming. In fact, you’ll probably find that you can’t run 10 miles right away, so doing a little strength training might help eat up your usual workout time.

Find Partners

Chances are that your fellow marathon runners aren’t powerlifters, as well. And the same goes for your gym rat, muscle-bound friends—they probably aren’t crushing cardio on the reg. So if you want to successfully make the transition to something new, it might be a good idea to find some partners who are doing the same thing. Not that you have to abandon your friends, but it’s so much easier to change to a new exercise regimen if you have a buddy or two doing it with you.

Get The Right Nutrition

If you’re running long miles every week, you’re going to need a different diet than someone who is throwing up weights and trying to build muscle mass. Every diet needs a certain balance of carbs, protein, and fat, so do your research to make sure you’re eating correctly for your new workout. You won’t see the results if you aren’t giving your body the proper fuel.

And if you’re looking to give your body the fuel it needs before or after an intense workout, then grab a Promax protein bar. With a variety of different flavors and bar types, you’ll be able to find the perfect Promax bar for your workout.

What’s Your Promax Bar Personality?

Promax Personality

While we all want to be fit and healthy, not everyone lives the same lifestyle or has the same nutritional needs. A serious weightlifter may need a protein heavy diet to see gains, but a mother of two small children probably needs a considerably more balanced diet to stay healthy and active. We understand that, and that’s why we have so many different Promax protein bars for you to choose from. The differences aren’t just in flavor—they’re also in the amount of protein, sugar, carbs, and fiber that go into each bar. So take a look and see which bar might be right for your fitness personality.

Workout Warrior

Sunday night means meal prep and setting aside your supplements for the weak. You’ve got goals, and you’re well on the way to accomplishing them. You’re definitely getting the most out of your gym membership. Meaning you’ve got a they-ask-how-your-parents-are-doing kind of relationship. You want

On. The. Go.

There simply isn’t enough time in the day. You’ve got spreadsheets to make, dinner to cook, and a soccer game to cheer at. And if you’re lucky, you can fit in a walk during lunch. You don’t have time for a sit down breakfast or lunch, so you need something that can fill you up without slowing you down. The original Promax bar is available in six different flavors, from Cookies ‘n Cream to Lemon Bar. It’ll provide you with enough energy to go from work, to the gym, to that soccer game, and finally back home. Make your busy day doable with a Promax Original protein bar.

Carb Conscious

You’re looking for that six-pack, and you know that some diet supplements are full of carbs that will slow you down and keep you from your goals. If you want that beach body, then try our

The Serial Snacker

You’re all about eating small meals throughout the day, but sometimes those little snacks aren’t the healthiest. You know you already get plenty of added sugar in most processed foods, so you’re looking for something that will get you all the nutrition you need—without all that sugar. So try a Lower Sugar protein bar. Available in Chocolate Fudge, Peanut Butter Chocolate, or Peanut Butter Cookie Dough, you’ll feel like you’re getting a treat, but without any artificial sweeteners or gelatin.

There really is a Promax bar for everyone, but if you need a little more convincing, try out our Pick Your Protein option to find exactly what you’re looking for.

Seven Tips for Picking the Right Gym

Getting into shape

Sticking to your plan to regularly hit the gym can be tough. It’s even tougher if you hate the gym where you work out.

Consciously choosing to endure the sweat and labor involved with getting into shape already takes enough willpower. Don’t make it even harder by having to steel yourself to make your daily trip to a place that blasts crappy music, smells like socks, or has jerks for fellow members.

Working out is a lot easier if you look forward to visiting your gym. Follow these tips for picking the right place to get your fitness on:

  • Visit first – Take the time to visit a gym a few times before becoming a member. See if the trainer will give you a complimentary session so you can get a feel for everything the gym has to offer. If you have a friend who’s a member, see if they can take you there as a guest a few times so you can get a feel for the facility.
  • The right spot – Pick a gym that’s convenient to your home or work. Getting to the gym on a regular basis is a lot easier if it’s not in an out-of-the way spot. Make sure that parking is convenient. Also, if you plan to work out in the evening hours, be sure that the gym is in a safe neighborhood.
  • Explore options – What fitness options does the gym offer? Does it have yoga or MMA-style classes? How often can you work with a trainer? What type of exercise equipment does it have? Are childcare options available? Find a gym with options that appeal to you and your fitness goals.
  • Check reviews – Take a look at the online reviews for the gym you’re considering. A few bad reviews are to be expected anywhere, but if a location has consistently bad reviews, it may be a red flag.
  • Check the amenities – See if the gym you’re considering has convenient access to sports drinks and water, as well as healthy snacks like energy bars. Being able to refuel your body after a strenuous workout really helps.
  • Check prices – Make sure you understand the pricing structure of your gym. Many gyms have low monthly fees, but then stick it to their members with a variety of annual or quarterly fees. To avoid any unpleasant surprises, be sure to get a clear picture of how gym membership will impact your finances.
  • Understand the plan – Many a gym member has been burned by unreasonable gym membership contracts. You’re joining a gym, not selling your soul. Avoid gyms that lock you into long-term commitments, and be sure to understand how you can break your contract in case of a medical emergency or in the event you have to move to another city.

Energy bars

Signing up for a gym is just one step in your path to better fitness. Eating right is another important step. Promax Nutrition provides healthy energy bars and other snacks to help fitness enthusiasts get all-natural protein from vegetarian sources. Check out Promax Nutrition today to see all of the delicious protein bars and other natural, gluten free snacks that will help fuel your body after a workout.

Best Summer Weekend Workouts And Retreats

Summer Workout

Summer is without a doubt the king of workout seasons. Not only is the weather beautiful, but everyone wants to be looking their best. That’s not always easy though, especially if you’re still working 9-5 and trying to squeeze in a workout after work or before you leave in the morning. The weekend is your friend. As much as you want to kick back on the couch, working out during the weekend will actually give you more energy for the week to come than if you’d spent your time binge-watching Netflix. And there are plenty of great weekend workout camps and retreats that are going on this summer. So check these out and pick one that’s right for you!

Men’s Fitness Boot Camp Vacation

These boot camps are a unique fitness getaway all about challenging yourself to become stronger, leaner, and more fit. The great part about this boot camp is that you can customize a package that works for you. Head out for just a few days, or spend a couple weeks this summer building muscle, improving endurance, and becoming a healthier, stronger version of yourself. The program offers 5-6 hours of structured, intensive fitness activity per day, and your meals are prepared when you order them and made with fresh ingredients. With locations in California and Florida, it’s hard to go wrong with this boot camp.

Red Mountain Resort

For a more low-key trip, take a look at Red Mountain Resort in Utah. This luxurious resort allows for customized adventures to Zion or Bryce Canyon National Parks, and Snow Canyon State Park is just down the road. Along with outdoor adventures, the resort offers a salon and spa, so you can be as active, or relaxed, as you’d like while you stay.

Mountain Trek

With locations in British Columbia and Rancho La Puerta, Mountain Trek’s goal is to help people regain vitality, lose weight, reduce their stress and feel fit and alive again. A fitness vacation with Mountain Trek includes an on-site chef and nutritionist, as well as massage therapists and fitness instructors. With airport shuttles and a 24 hour gym, sauna, steam room, hot tub and cold plunge pool, you’ll have everything you need to kickstart yourself into shape during your getaway.

Morning Crunch

The Weekend Warrior Adventure Workout from Morning Crunch is the perfect way to get a serious workout in this summer, even if you’re stuck in a cubicle during the week. A combination of boot camp workout, power abs, jogging, stretching, resistance training, and partner drills, this two-hour course costs just $20, and will get you on the way to being in tip-top shape.

You’re going to need some help recovering after a long weekend or vacation at any of these camps and resorts, so try one of our Promax protein bars today. They’re packed with all the nutrition and protein you need to get back in the game and gear up for next weekend.

Five Tips for Developing a Healthier Body Image

Healthy body image

How we view our bodies has a huge impact on our health and wellbeing. Men and women with a positive body image often enjoy better health, self-confidence, and emotional wellbeing than people who feel shame and disgust about their bodies.

Developing a positive body image doesn’t mean complacently accepting being out of shape, however. To develop a healthy body image, you must develop a healthy and realistic ideal of what a healthy body means for you and take steps to attain that goal. A healthy diet including fruits and veggies and protein bar supplements combined to a good fitness routine can help you accept the body you have by improving it.

  • Practice positive affirmation – Find things that you like about yourself and focus on these things. Make a list of 10 positive attributes and recite them when you’re feeling down.
  • Commit to healthy eating – Adopt a healthy diet and stick to it. This doesn’t mean adopting a ridiculous diet supermodels use to starve themselves. It means taking up a diet that provides the nutrition you need without going overboard on calories. Working with a trainer or nutritionist can help.
  • Set an exercise plan – There’s nothing that succeeds like success. By setting and reaching realistic fitness milestones, you bolster your self-confidence by demonstrating your competence at achieving goals. While you may never have the body of an Olympic athlete, there are improvements and changes you can make to be healthier and fitter.
  • Get rid of negative influences – Distance yourself from people who give you grief about your body. This doesn’t mean to take offense at everyone who invites you to the gym; it means weeding out toxic people who constantly and maliciously criticize your weight and appearance. Find positive individuals who encourage you to reach your fitness goals without snarky or hateful comments.
  • Accept that bodies come in different shapes and sizes – Beauty is found in a variety of packages. Some of us are tall, some are short, and some are rail thin, while others have more ample bodies. The size or shape of a body doesn’t matter – the health of that body and the emotional wellbeing of its owner are what matters.

Today’s society promotes an unrealistic standard of attractiveness for both men and women, and this standard is harmful to all genders. A recent TODAY/AOL Body Image survey found that the only thing men worry about more than their appearance is their financial situation. The poll found that 53 percent of men are so concerned about their looks they don’t like to have their picture taken. Glamour found that 54 percent of women are unhappy with their bodies, and 80 percent say just taking a look in the mirror makes them unhappy.

Energy bars

Taking affirmative steps to embrace the body you’re in and improve it will drastically improve your life. Take action today to shed your old negative body image and replace it with a positive one.

Promax Nutrition helps men and women achieve their fitness goals with quality nutritional products. Promax offers healthy, vegetarian energy bars and other nutritious snacks that help people eat healthfully in order to build better bodies.

Sources:

  1. http://www.today.com/health/six-pack-stress-men-worry-more-about-their-appearance-their-2D12117283
  2. http://www.glamour.com/story/body-image-how-do-you-feel-about-your-body

Fun Family Workouts You Can Do Together This Summer

Family Workout

Summer is here, and while your kids are probably going wild, you might be a little stressed out. After all, what are they going to do all summer? TV, video games, and phones are incredibly attractive to kids looking for a technology fix, but they don’t help much when it comes to exercising and staying healthy. If you’re lucky enough to work from home or have summer off, you can keep your kids outside and busy, but not everyone has that ability. In fact, you might have to structure some time to get in a workout—for both you and the kids. This is actually a lot easier than it sounds, but if you’re looking for some ideas, we’ve got you covered.

Get Out And Garden

Even if you don’t have a huge yard, you’ve probably been eyeing it lately, thinking it could use a little more color this summer. Or a few more shrubs around the back, or even a new tree out front. The point is, gardening is actually a pretty good workout if you spend an hour or two outside, moving around, and getting dirty. Young children will love helping mom and dad with the flowers, and your older ones, while possibly less enthusiastic, can actually dig the hole for that tree or those shrubs. Win-win.

Bodyweight Workouts

Your children probably aren’t ready to hit the weights, and there’s a chance you’re not in any hurry to start pumping iron this summer either. But bodyweight workouts are a good way to get in shape without going to the gym, and your kids can do them right along with you. Exercises like planks, push-ups, pull-ups, sit-ups, leg raises, and squats can help your whole family stay in shape without consuming a ton of your time. Think about simple ways to work them into your daily routine, like working out during commercial breaks when you’re watching their favorite show.

Family Walks or Hikes

Getting out and walking every day is good for both your body and your mind. Maybe you all go for a walk around the neighborhood before dinner, or head to the nearest hiking trails on Sunday afternoons—whatever the case, creating a routine that you stick to will help keep both you and your children fit this summer.

Head To The Park

Maybe your little ones aren’t up for a long hike, but they’ll certainly enjoy going to the park. And guess what? You can get a good workout while you’re there. Certainly running around with your kids or kicking around a soccer ball is good for you, but you can also use the jungle gym for a quick upper body workout. You’d also be surprised at how many public parks have exercise stations for adults.

So don’t get overwhelmed this summer with all the energy your kids have without school. Instead, use it to keep both of you fit and healthy all summer long. And if you’re looking for a quick meal on the go to keep your energy up, then check out one of our Promax protein bars!

Healthy Summer Meals For Picky Eaters

Healthy Food

Summer is practically on top of us, so hopefully you’ve been working out regularly, at least if you want that beach body. So many of us do, and we put ourselves through grueling workouts in order to attain that figure. Unfortunately, many people forget a crucial step—eating healthy. There’s a reason you constantly hear people saying, “Abs are made in the kitchen.” If you want a great summer body, you have to pay attention to what you’re eating. And that’s tough if you happen to be a picky eater, because zucchini may be great for you, but taste-wise, not so much. Picky eater or not, you can still eat healthy and get that beach body you’re looking for.

Lemon Grilled Chicken Breasts

As long as you have chicken breasts, you’ll have some options for yourself or another picky eater. Seriously, they have plenty of protein and you can dress them up, or down, depending on how picky people are. Serve it with some brown rice and plain green beans, and you’ve got yourself a meal that you don’t have to pick around. Just make sure nothing touches on your plate.

Baked Eggs

Again, eggs have the protein and nutrients you need if you’re working out for swimsuit season. On top of that, baked eggs and whole grain toast is the perfect breakfast combo for a picky eater who doesn’t want all the extras. Add an orange or banana, and you’ve got all the energy you need to start your day off right.

Spaghetti and Meatballs

We know that pasta is verboten to some during summer because of all those carbs, but bear with us here. Try mixing up diced red peppers and zucchini in the meatballs, using lean ground beef, and you won’t even notice that the veggies are in there. Plus, you don’t have to eat this one every day if you’re looking for a six-pack. Just know that it’s a healthy and delicious option that any picky eater can stomach.

Fish Sandwich

It’s actually much easier than you’d imagine to prepare your own breaded fish sandwich, and doing it yourself is so much healthier than driving through your local Captain D’s. Try making it even healthier by adding some cucumber slices and cabbage slaw if your palate can handle it.

Pinto Bean and Rice Burritos

The word “burrito” probably doesn’t conjure up images of tanned, toned bodies in your head, but burritos are the same as the fish sandwiches—they can actually be good for you if you make them correctly. Instead of beef, use pinto beans and brown rice, add plenty of lettuce, and try salsa and peppers if you dare. Seriously, they make it a lot better.

Of course, there’s another option that’s healthy, delicious, and easy no matter where you are or how much time you have – a Promax protein bar! No one’s saying you should eat them for every meal, but if your options are your friend’s “super healthy surprise” or the protein bar, then just know that our protein bars taste great to even the pickiest of eaters. Try one today and pick your favorite flavor!