Blog

How Do Olympians Train for the Games?

How do Olympians train

Olympians are the best athletes in the world. If you’re looking for amazing displays of just what the human body is capable of doing, there’s no better place to look. Of course, getting to the level of an Olympian isn’t easy; it takes a combination of natural talent and years of dedicated training it be able to do what those athletes do.

Not everyone has the natural talent, but anyone can take an example from the training that Olympians use to get in peak physical shape, and apply it to their own workout routines.

Proper Diet

What, did you think training to be an Olympian was all springs and weight lifting? Any Olympic athlete or trainer can tell you that just important to getting into shape is proper diet and hydration.

Specifically, Olympians eat a breakfast rich in carbohydrates and lean protein, and keep eating every 3-4 hours (and within 90 minutes of every workout). Also, they drink lots of fluids. LOTS of fluids. On a typical day, an Olympian drinks half their own body weight in water, plus sports drinks rich in electrolytes after workouts.

Warm-Up and Recovery

Also important to developing the perfect Olympic training regimen is understanding the role warm-ups and recovery exercises play. A typical Olympic warm-up includes 10 minutes of jogging or jumping rope, followed by 10-15 minutes of dynamic warm-ups (skipping, reverse lunges, or other exercises that improve flexibility and coordination, and prevent injuries).

Once the workout is finished, Olympians always make sure to follow up with recovery techniques to reduce soreness and keep the body limber – foam rolling, massage, and stretches are a must.

Planning and Mental Training

It’s always a good idea to have a specific fitness goal in mind, so that you have something to work toward and a way to measure your progress. Like with everything else, Olympians take this to the next level.

Most Olympic athletes plan their training schedules years in advance (four years in advance, to be precise), and then stick with that schedule from the time one year’s Games end and another begins.

While most people may not have the time or discipline to stick to a four-year plan like that, they can still follow Olympians’ example by setting a specific goal for themselves, and a timeframe in which they want to meet it. Training like an Olympian requires exercising your brain and willpower, as much as your muscles.

Train like an Olympic athlete

Diversify Your Routine

Most athletes may focus on one particular event, but that doesn’t mean that they keep their training confined to just one of exercise. Runners don’t just run – they do sit ups, pull ups, ball exercises, and sometimes even take ballet. To be the best physically, you need to build all your muscles and train your entire body.

Training like an Olympian starts with the perfect diet. Promax Nutrition sports nutrition bars are designed to provide athletes with the perfect mix of proteins and nutrients, and come in a variety of flavors and formulas to meet your needs. Want to learn more? Contact us today.

Posted in Dieting, Energy, Fitness, Gym, Healthy Eating | Tagged , | July 15, 2016

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 the Pro Series. Available in Triple Chocolate Crisp or Peanut Butter Crisp, the Pro Series has 25 grams of protein – with whey protein as the primary source – and is designed with a precise blend of macronutrients to help fuel intense training—perfect for pre-workout fuel and post-workout recovery.

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 Carb Sense line of protein bars. You still get 18 grams of protein, but you don’t have to compromise your diet while you do it, since each one only has 5-6g net carbs. Try our Chocolate Mint, Honey Peanut, or Salted Caramel, and you’ll be wondering why you didn’t join Promax nation sooner.

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.

Posted in Fitness, Healthy Eating, Snacks |

Five Food Prep Tips for Fitness Enthusiasts

Five Food Prep Tips

Easy, quick access to healthy food, including low-calorie sources of protein, is half the battle in eating healthier and getting fit. All too often, we fall of the wagon because it’s easier to whip around the corner for a cheeseburger than it is to whip up a healthy meal.

Dropping the ball in the kitchen can erase all your hard work in the gym. No matter how hard you work out, if you’re still eating junk, all that effort will not yield many results. A recent article in Men’s Fitness found that people who spend less than an hour a day prepping food at home are more likely to eat fast food, while those who spend more time on meal prep are more likely to eat healthier.

Not all of us have the luxury of more than an hour a day to prep food, so these hints will help you make the most of the meal prep time you have:

  • Multi-task when roasting vegetables – Roasting your veggies adds flavor, but cooking them all individually is time-consuming. If you’d like to have a batch of several veggies available to eat, pair them up based on cooking time. By cooking vegetables together, you maximize your efficiency in the kitchen. For example, you could roast fast-cooking vegetables like asparagus and cherry tomatoes together, or pair up longer-roasting veggies like carrots and cauliflower.
  • Diversify your dishes – You can easily keep your meals from getting boring by preparing multiple varieties of the same food at one time. When cooking food, prepare more than one type of the same food by adding different spices and seasonings to varying versions of the same dish.
  • Package based on portion size – It’s easy to just open a container of nuts, berries, or veggies and keep snacking until it’s empty. To exercise better portion control, package your food based on appropriate portion sizes. Use baggies or other small containers to hold the right portion size of foods you’ve prepared.
  • Keep protein-rich snacks handy – For exercise enthusiasts, protein is absolutely essential, as it helps muscles to recover after a workout. Protein also works to stave off hunger. Having low calorie sources of protein nearby can help you avoid higher-calorie options.
  • Have some salads ready to go – Salads provide a healthy alternative to people seeking a quick and easy meal. Pre-made salads can get soggy and unappealing if they’re stored for more than a few hours. However, you can keep your salad fresh by using a glass jar. Put your dressing at the jar’s bottom and then layer the food, putting sturdier vegetables toward the bottom and greens at the top. This method will allow you to make a fresh salad in the morning and enjoy it a few hours later at work.

Tips for Fitness

Promax Nutrition offers great-tasting nutritional bars that provide the protein exercise enthusiasts need to maximize their fitness gains. Vegetarian and gluten-free, these protein bars come in a variety of great flavors and formulations to meet individual customer tastes and needs.

Source

http://www.mensfitness.com/nutrition/what-to-eat/plan-ahead-meal-prep-has-health-boosting-advantage-study-says

Posted in Dieting, Energy, Fitness, Life Balance | Tagged , | July 8, 2016

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.

Posted in Basketball, Energy, Fitness, Gym, Healthy Eating | Tagged , , | June 29, 2016

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

Click below to embed this infographic into your website:

Posted in Fitness, Gear | June 28, 2016

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!

 

Posted in Fitness, Summer, Workout | June 27, 2016

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.

Posted in Cardio, Fitness, Workout | June 24, 2016

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.

Posted in Fitness, Healthy Eating, Snacks | June 23, 2016

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.

Posted in Achilles tendon, Arm Workout, Carbs, Crossfit | Tagged , | June 22, 2016

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.

Posted in Fitness, Summer, Workout | June 16, 2016

Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.