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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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!
There just isn’t a better time to get out and be active than in the summer. You might have beautiful weather, and you might have blistering heat, but you also have a lot of daylight and an urge to get outside. But even if you’re in the best shape of your life, the change in temperature could spell trouble if you aren’t careful. Your body isn’t used to the summer heat yet, and that can affect your workout, and even your health, if you don’t take some precautions. Summer workout safety doesn’t have to be extreme, but if you follow these tips you can stay safe and get a more effective workout.
- Time it right
Most of us have some trouble getting up in the morning, but once the summer heat comes around, you should try to prioritize getting up and working out before the heat really starts getting bad. Otherwise, wait until later in the evening when it begins cooling down. Working out when the sun is beating down and the temperatures are at their highest can negatively affect your workout, as well as make you just plain uncomfortable.
- Wear the right clothing
Wearing loose-fitting, light colored clothing can do wonders for keeping you cool when the temperature spikes. Tight fitting workout clothes may have worked well with cooler temperatures, but they can prevent air from circulating over your skin and cooling you down.
- Use sunscreen
If you’re going to be working out outdoors, you really should be putting on some protection for your skin. As well as reducing your risk of skin cancer later down the road, avoiding sunburns is a practical measure for your workout. A bad burn can make any movement of the skin painful, and even putting on a shirt can irritate the burned skin. Better to avoid it altogether if you want to stick with your routine.
- Stay hydrated
It might seem like a no-brainer, but staying hydrated means drinking more water than you usually do. No need to overdo it, though. Drink water before, during, and after exercising in the heat, and don’t try to push yourself when you’re already feeling thirsty or fatigued.
- Get acclimated
It may take up to two weeks for your body to fully acclimate to the heat. Ease up and be satisfied with a shorter or less intense workout. Your body will soon get used to the temperature, but in the meantime there’s no need to push yourself into dangerous territory.
Don’t forget about the humidity
A higher humidity actually makes hot temperatures more dangerous for outdoor workouts. That’s because it prevents sweat from evaporating off your skin and cooling your body. Check the heat index in your area to get a better idea of how it actually feels outdoors.
Working out in the summer heat can be more taxing than your normal workouts, and you’ll need something to help you recover quickly and get back at it. So pick up a Promax protein bar today, and discover why so many people rely on Promax for their workout nutrition.
“I’ve just been running, running, running today!” No, that’s not a marathoner, telling you about their latest race, it’s your overworked friend telling you about her schedule. There really is no rest for the weary, and some people just seem to be on the go constantly. How do they get it all done? What they definitely don’t do, is feed themselves junk or rely strictly on coffee for their energy. Although we’re not judging your fourth cup. No sir. But if you feel like you’re always on the go, and you want to get it all done without being completely beat down at the end of the day, then you may want to take a second look at what you’re eating. It will come back to bite you if you aren’t getting the proper nutrition, so check out some of these great snacks for busy people.
Homemade or DIY Trail Mix
Trail mix is practically the king of healthy snacking options. That’s probably because making it yourself gives you an almost unlimited array of ingredients that can be thrown together. Cashews, almonds, peanuts, raisins, cranberries, pretzels, and yes, even a few chocolate chips, can all go into your homemade trail mix. It’ll provide you with tons of energy throughout the day, and making it yourself is usually cheaper than buying a bunch of bags from the grocery store.
Hummus and Veggies
A container of hummus and some celery or carrot sticks is a great tasting snack that will give you the energy you need to make it through your day. There are a ton of different flavored hummus options out there, or you can easily make it yourself.
Ants on a Log
There are a few variations of this one, but the most popular is celery sticks topped with peanut butter, topped with raisins. Feel free to use a different kind of nut butter if you want, and we’ve also heard of people swapping out the celery for carrots.
Kale is in right now, no doubt about it. Some people aren’t too fond of the taste, but homemade kale chips let you spice things up a little without losing all the nutritional benefits. Wash your kale, tear it into pieces and set it on a baking tray. Drizzle it with olive oil, and add sea salt and spices. Then bake at 325 degrees for about 12 minutes or until crisp.
Hardboiled eggs are incredibly easy to make, they travel well, and they’re full of nutrients to help you get through that busy day. They’ll help satisfy your hunger, and keep you from heading to the vending machine later on.
And of course, don’t forget about Promax protein bars – perfect for people on the go. A busy schedule might keep you from getting a lot of snacking time during the day, but Promax bars go anywhere you do. Packed with protein and nutrients, these bars will keep you feeling satisfied and productive throughout your day. So check out the Promax line today and find the perfect bar for you!
Most of us have a workout routine that we enjoy, and while it may be similar to others, it’s almost never exactly the same. The one thing that unites us all is that we feel like we could probably be in a little better shape. Or a little bigger. Or faster. But every individual has their own approach to making those improvements. What’s your workout style? Take a look and see if you fit into one of these categories, and what it says about you.
Machines and Treadmill-er
You hit the gym, take a seat on your favorite machines and then migrate over to the treadmill or elliptical for a little cardio. You know what you like and what works for you – and that carries over into the rest of your life, too. You’re sure of yourself and your choices, and you’re dedicated to following through.
Bikram Yoga or SoulCycle? Pure Barre or circuit training? Your ClassPass means you don’t have to choose just one workout, you can dip your toe in all of them. Your interests are probably just as eclectic in the rest of your life, too – for example, you’ve probably tried all different kinds of diets, from paleo to vegan. Your varied interests give you plenty to talk about with friends, and lots of exciting new experiences to share with others.
Strictly Free Weighter
Your cardio is the walk from the car into the gym. You need two guys to spot your bench press, and you let everyone know that squats and deadlifts are the key to seeing some real gains. Supplements? Check. Gloves? Check. You don’t take the easy road in the rest of your life, either – you go all in no matter what goal you’re pursuing.
This isn’t a workout, it’s a lifestyle. You’re pounding pavement day in and day out, working towards a huge goal that’s too daunting for most people. You’ve got more self-discipline than most, though, and it shows in the way you eat, work, play….and pretty much do anything.
Chronic Cheat Day-er
One on, four off? Is that how it’s supposed to work? Not really, no, but at least you’re making an effort. Work’s just been so crazy lately, right? Tough to find time to get to the gym with everything else going on. You’ve got the best of intentions and do your best to make them reality, but sometimes life just gets in the way. But no matter what, you never give up!
Whatever your workout style, you’re going to need a protein bar that can keep you going and help you recover when you need it. Try a Promax protein bar today—there’s a flavor for everyone.
From short weekend beach trips to week long family getaways, and other such travel, it can be challenging to maintain you normal exercise, fitness, and dietary routines. Not to mention, you do not always have access to the same conveniences you have at home and at your local fitness center.
Some people will tell you since you are on vacation, you should relax, splurge, and enjoy yourself. However, you might be the type of person who will not be happy with themselves after returning home having packed on five or ten additional pounds.
The following suggestions and tips are ideal for both personal and business travel and will help you stay in shape, while still enjoying your summer adventures.
- Pack Workout Tools – Resistance bands, water weights, and jump ropes do not take up much room in your carry on or checked bags. These tools help you get in a 20 or 30 minute workout before heading out for the day.
- Utilize the Amenities in Your Hotel Room – Pack dry oatmeal, protein bars, and other such nutritious snacks and meals. As long as they are not liquids, you can carry them onto an airplane. If your room has a refrigerator, make a trip to a local grocery store and stock it with fresh fruit and vegetables, yogurt, and other healthy options.
TIP: If your hotel offers a free breakfast, you can pick up fresh fruit, yogurt, and other healthy items for free.
- Visit Your Hotel’s Fitness Center – Try to choose accommodations which feature a fitness center, to have access to exercise equipment and machines to supplement the workout tools you brought along.
- Do Your Workouts in the Morning – Getting up early while on vacation does not sound like fun. However, if you put off working out until later in the day or evening, you probably are going to feel tired and not do it. Plus, working out in the morning gives you more energy throughout the entire day.
- Drink Plenty of Water – Having easy access to water is sometimes challenging while traveling and on vacation. Make it a point to drink water throughout the day to help remain hydrated.
TIP: Pack a reusable water bottle or two in your luggage and keep these in your mini fridge.
- Don’t Stress if You Deviate from Your Normal Workout Routine – You are on vacation or traveling with limited access. It is okay if you deviate a little. As long as you are trying to fit in 10 minutes of exercise and sticking to a healthy diet for your snacks and at least two out of three of your daily meals, you should be close to, if not in, the same condition as when you left home.
Remember to order plenty of protein and energy bars for your summer travels and vacations, by contacting Promax Nutrition today at (888) 728-8962.
Do not neglect your knees if you want to achieve better health and fitness. The quadriceps are an important group of muscles around your knee that are vital to movement. Strengthening your quads with a healthy regimen of exercise and nutrition, including getting enough protein from energy bars and snacks, can help you improve athletic performance, and avoid knee injury and pain.
What Are Quads, Anyway?
Your quadriceps, or quads, are a group of muscles located on the front of your thighs. The quads consist of the vastus intermedius, vastus medialis, vastus lateralis, and rectus femoris muscles. Pretty much any motion you do with your legs involves the quads, as they work to bend and straighten the knee. Maintaining strong quads can help prevent knee pain and injury, particularly among women.
Strong quads can help stave off knee osteoarthritis and reduce pain associated with the condition for those that already have it. Women with strong quads are less likely to develop knee osteoarthritis. Men can also benefit from strong quads, but the benefits are more pronounced among women.
Strengthening quads is particularly important to athletes who put a lot of wear and tear on these muscles. By strengthening the quadriceps, athletes not only reduce the risk of injuries to those muscles, they also reduce the risk of injury to other muscles, such as the hamstrings.
Four Quad Strengthening Exercises
For athletes and fitness enthusiasts trying to build bigger quads, the following exercises can put you on the right track:
- Squats – No other exercise is as effective as squats in building up thigh muscles. Although you can’t isolate your quads when doing squats, the exercise does greatly benefit a large area of your legs, including your quads. Squatting on a heel board can increase the workload for your quads somewhat, so it’s worth trying. Be sure not to overdo it, however.
- Dumbbell and Barbell Lunges – Dumbbell and barbell lunges are highly effective exercises for building the quads. These lunges increase strength and muscle size, and can also help improve your balance. For newbies, dumbbell lunges are a good starting point. You can eventually work your way up to the more demanding barbell lunges.
- Leg Presses – This form of exercise is highly effective for building strength. It requires less technical skill than a squat, making it great for people new to exercise. Also, leg press machines help stabilize muscles, allowing you to work with heavier weights.
- Step-ups – Steps ups allow you to build muscle stability and strength. Steps ups are unilateral movements that require you to develop balance. They strengthen each leg individually and are a good departure from the squat. Placing a barbell loaded with weight on your back or holding barbells while doing step-ups will increase their efficacy.
Eating right is also essential to improving your fitness. Many exercise experts recommend eating a protein-stocked meal or snack shortly after exercising to help the body rebuild muscles broken down by exercise.
Promax Nutrition provides all-natural, vegetarian protein bars for fitness and nutrition enthusiasts. Great-tasting and full of healthy protein, Promax bars are an excellent nutritional supplement for people serious about getting into the best shape of their lives.
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