Music and exercise go hand in hand; we’ve talked before about how music improves your workout. It helps you focus on something else besides the physical pain and exertion you feel. It facilitates movement in your muscles, ramping up your efficiency and allowing you to get more out of the workout. It also just generally improves your motivation.
However, it has to be the right kind of music. Depending on what activity you’re doing, you might prefer rap or hip-hop (it has the right beats per minute to correspond to most people’s running speed), pop music (good for warming up and cooling down), or dance music (perfect for weight training because of its upbeat tempo).1 Anything too fast or slow, and you might not get the results you’re looking for.
Fortunately, experts have combed through millions of public Spotify playlists with the word “workout” in the title and have come up with the ultimate list of songs to take your workout to the next level. Here are a few to get you started on the road to powering up your workout.
This future-disco anthem from 2013 took airwaves by storm with its infectious guitar licks and repetitive melodies. At 116 beats per minute, it’s hard to argue that this wouldn’t be the perfect jam for any workout playlist.
Another hit from 2013, this club banger from the album Artpop has a high-energy momentum that keeps going from start to finish. It’s 140 beats per minute, so it’s perfect for an intense cardio workout and will definitely get your adrenalin flowing.
Also 140 beats per minute, this is a staple of any workout playlist. In fact, many of Michael Jackson’s hits are great for working out to: think “Billie Jean,” “Wanna Be Startin’ Something,” or “Shake Your Body Down to the Ground.” “Beat It” has the added bonus of featuring inspired lyrics, such as “No one wants to be defeated.” Positive messages can have a positive effect on your workout, making this the perfect high-energy addition to your playlist.
There’s no other song that checks all the boxes as this one does: Hard-driving rhythms with the perfect tempo to supercharge your workout; inspirational lyrics; and a hint of nostalgia that might remind you of your younger, carefree days. In fact, experts say that positive imaging – such as remembering when you were younger, fitter, and carefree – can be a powerful motivational tool for stepping up your workout.
Heralded as one of the greatest songs of all time, you can’t help but move your body when this comes on. It’s got an uplifting message and a great tempo for working out (123 beats per minute), and it tops many people’s workout playlists.
Once you’ve got your workout playlist in check, make sure you have the right nutrition to revitalize your body and refuel muscle growth. Boost your workout with our protein bars and energy bars, available in our online store.
Promax protein bars are for those of us that need energy for all of our fitness and workout goals. That’s why Promax partners with our Promax Ambassadors and DOers—the everyday people living life to the max, wherever they are and whatever they’re doing. Bikers, hikers, golfers, joggers, and anyone else who takes their fitness and their nutrition seriously are all part of the Promax team.
Today we’re highlighting Promax Ambassador Holly Perkins, a fitness expert with nearly 20 years of experience under her belt. After years of working with clients, Perkins discovered that strength training might be the cure for some of the most common and confusing fitness concerns facing women. So in 2013 she started the Women’s National Strength Nation movement to empower women to find the proper tools and knowledge for strength training and conditioning.
She’s also written a book, Lift to Get Lean, in which she teaches her special approach to training the female body. Men and women have different fitness needs, and Holly’s book guides women and helps them understand the theory of strength training, as well as providing motivational tips.
Holly started using Promax protein bars when she moved to New York in the 90’s and has been an avid fan ever since.
“Protein is extremely important to aid in recovery from workouts. I need an exceptional amount of protein for a gal. I love that Promax bars have substantial protein, but they taste like a candy bar. They are perfect with my afternoon tea from India!”
That’s why we were thrilled to team up with Holly to create the bar of her dreams. The Pro Series Peanut Butter Crisp bar was designed to support your body’s workout needs and put you in the optimal state for performance and recovery, all without sacrificing any of the great taste you’ve come to expect from a Promax protein bar. We love the taste, and Holly does, too.
“This bar tastes like a treat, and performs like a beast. I cannot say enough about the brilliance of this sports performance tool. The flavor is unreal with zero aftertaste. I have a sensitive stomach and can digest this bar with ease. I rely on this bar to fuel my workouts and recovery, and, look forward to it as a “treat” every day.”
Holly’s bar is just one part of her mission to give women around the world access to credible information from experts on every aspect of building a proper fitness program.
Strength conditioning means you’ll need time and the right nutrition to recover quickly. With Holly’s Pro Series Peanut Butter Crisp bar, you have everything you need in the form of a great tasting protein bar.
What are some of the signs of protein deficiency?
Protein is one of the essential nutrients that our bodies need. Muscles, nails, hair, and even organs all need a certain amount of protein. The thing is, we can’t make all of the amino acids that make up protein ourselves; we have to get them from our diets. Protein can come from a variety of different sources, such as meat, fish, beans, cheese, nuts, and seeds, but wherever you get your protein from, it’s important to make sure that you’re getting enough.
If you’re doing a lot of lifting, then you’re probably already using some kind of protein supplement, but for those who aren’t supplementing their diets, how do you know if you’re getting enough protein? Here are some signs that you may want to take a look at the amount of protein in your diet.
- Feeling Weak Or Fatigued
Like we said before, protein is essential for building and repairing muscle. A deficiency can lead to your muscles shrinking over time, and that’s not just an issue for bodybuilders. Protein builds and maintains lean muscle mass, so even if you’re not looking to get jacked, not getting enough protein can become an issue.
- Hair Loss Or Breakage
Remember when we said protein was important for building and repairing tissue in your body? Well, it’s also pretty important for maintaining healthy hair. Now, some guys will go bald no matter what. It’s not fair, but it’s life. However, if your hair is falling out or becomes brittle and unhealthy, there’s a chance it could be due to poor protein intake.
Craving Sweets/Never Feeling Full
Protein helps keep your blood sugar steady, and if your glucose levels are up and down, you’ll end up looking for a quick fix in the form of something sweet. Adding more protein to your diet can help you feel full for longer, and cut down on the cravings for sugary junk food like candy.
- Feeling Foggy Or “Out Of It”
Maintaining balanced blood sugar is important for your appetite, but it’s also essential for staying focused. A steady level of carbs is required to fuel your brain, and protein helps get you that steady release of energy. That steady energy will help you maintain your focus and keep you feeling locked in on the task at hand. If your blood sugar is spiking up and down, you’ll feel short bursts of mental energy, but a foggy feeling will follow them.
Getting an adequate supply of protein is important for everyone—not just those people who seem to live at the gym. If you want to add more protein to your diet, then look no further than Promax’s great tasting protein bars. Perfect for after a workout, or when you need a healthy snack, there’s a Promax bar for everyone. Check us out today at Promax.com.
Belly fat can be the most stubborn type of fat to lose for men and women trying to get in shape. Unfortunately, it’s also some of the most dangerous fat, as it is linked to a variety of health issues, such as heart disease and cancer. Adopting a high protein diet, including protein bars and foods like lentils and almonds, can help men and women reduce belly fat and cut their risk of serious illness.
Risks of Belly Fat
Belly fat carries a substantial number of health risks. The type of fat that makes up belly fat is referred to as visceral fat. This fat builds up in the spaces around and between your internal organs. It creates toxins that can have a negative impact on how your body functions.
Some of the biggest problem-toxins this type of fat creates are cytokines, which can increase your chances of developing heart disease or diabetes. Cytokines also contribute to inflammation, which can result in cancers of the colon, esophagus, and pancreas.
Even if you’re just slightly overweight, or within your normal weight range, an excess of belly fat can lead to some serious health implications. For men, a waist size over 40 inches is considered problematic for belly fat, as is a waist size of over 35 inches for women.
How Protein Helps
People seeking to lose belly fat can improve their odds by adopting a diet high in protein, while also eating responsibly by ditching foods high in sugars and carbs.
Protein helps reduce belly fat in several ways:
- Reducing hunger – People consuming diets high in protein will get hungry less often than people eating diets high in carbs and other nutrients, because protein takes longer to digest. Because the digestive process is slower with protein, people on a high protein diet often consume less food than others. Dieters should include a source of lean protein with every meal to stave off hunger between meals.
- Boosting metabolism – A high protein diet can help men and women burn more calories, because protein has a high thermic effect. This means that the body must burn a higher number of calories to digest and metabolize foods high in protein than it must burn for other foods. Protein also builds muscle, and the more muscle you have, the more calories you burn. That’s why exercise is so important to losing weight and reducing your body’s fat.
In addition to adding more protein to your diet, getting adequate sleep each night can help you reduce belly fat. Talk to your doctor or trainer about exercises and other suggestions for shedding your spare tire.
Promax Nutrition provides all-natural, gluten-free vegetarian energy bars for exercise enthusiasts and health-conscious snackers. Available in a variety of different flavors, Promax Nutrition bars are also designed with several training and dietary needs in mind. Try them today to find out how enjoyable healthy eating can be!
We all like to cut loose and have a few drinks now and then, and maybe you even use alcohol as a little reward for a hard workout. After all, you put in the miles during the day, why not unwind with a few drinks in the evening? Depending on your definition of “a few,” however, your imbibing could be a little dent – or a major blow – to your fitness routine. Let’s take a look at what alcohol does to your fitness, and when you may want to lay off the sauce.
- Alcohol And Sleep
When people drink too much they tend to get sleepy. So alcohol must be good for sleep, right? Well, not so much. If you’ve ever been on the receiving end of a few too many drinks, you probably didn’t wake up in the morning feeling too well rested. Alcohol can actually prevent REM sleep, which is the kind of sleep your body needs to feel rested. And that lack of sleep will end up costing you in the gym, impairing your ability to build muscle and recover.
Alcohol is empty calories. You really aren’t getting any nutritional value when you throw back a few drinks after dinner. And that means you’re putting a ton of extra calories into your body without any kind of benefit for your workout. Many of your favorite drinks are packed with sugar to make them taste better, and just a couple could put you way over your limit for the day. Plus there’s the issue of those late-night pizzas or burritos. Alcohol lowers your inhibitions, and makes it a whole lot easier to give into your cravings after you leave the bar.
Drinking after a workout is a bad idea, simply because alcohol doesn’t contain anything you need to recover, but also because alcohol acts as a diuretic, forcing you to pee more often and dehydrating your body. You probably already need to rehydrate after a workout, so grabbing a couple beers to celebrate your new mile time is a bad idea.
Also, drinking the night before working out isn’t a great idea either, for pretty much the same reason. You’re going to wake up dehydrated and possibly with a hangover. Your performance is definitely going to be affected, and you just won’t get the most out of your workout routine.
- Moderation Is Key
We know this all sounds pretty rough, but you actually can still drink alcohol and maintain a fitness regimen. It’s all about moderation. Drinking in moderation will lessen all of the effects listed above, and it can also raise good cholesterol and lower stress.
If you’re like most of us, you don’t want to give up your beer or wine completely, but you still want to see results at the gym. The easiest way to do this is by drinking in moderation and getting the proper nutrition for recovery. Check out our protein bars for a good way to get your body what it needs after a tough workout!
Spring is here, and it’s time to shake off any bad habits you may have picked up during the winter and get back to your workout routine. That’s easier said than done, however, and you might find yourself a little under-motivated. If you’re feeling less than enthused about your workout regimen, then maybe it’s time to spice things up with some new high-tech help. The fitness technology industry is booming right now, and there are tons of different and fun products for you to choose from. So we decided to pick out some of our favorites and give you some ideas for the warm weather.
Designed to be used during different types of workouts—machines, free weights, or bodyweight exercises—the Gymwatch can actually detect if you’re doing an exercise improperly and offer feedback and advice during your workout. You don’t always have the luxury of working out with a buddy, but now you can be confident in your workout even when your lifting partner is stuck in the office.
Jaybird X2 Bluetooth Earbuds
No matter how well your earbuds stay on your ears, there’s always the cord to deal with, and that can get surprisingly frustrating when you’re putting in a hard workout, or just going through a motion that gets them tangled. With the Jaybird X2 earbuds, there aren’t any cords to tangle—the earbuds play music via Bluetooth, and the battery lasts for 8 hours.
Fitbit Aria Wi-Fi Smart Scale
There’s no better piece of equipment for motivation than a scale, but your old one probably just tells you your weight. Is that the whole story? This scale tracks the weight changes of up to seven people—monitoring BMI and body fat percentage, as well. All the data is uploaded via Wi-Fi, and you can access is online, or on your smartphone for a little motivation on the go.
Rolling out with a foam roller is an excellent way to loosen up before and after a workout. The HyperIce Vyper takes this to the next level by incorporating a high-power, three-speed, vibrating motor. Your back and legs will thank you when you start using the Vyper after your most grueling workouts.
Are you hitting the links or the tennis court now that the weather is warming up? Well, if you want to improve your swing, but don’t want to shell out money on lessons, then take a look at the Zepp Labs’ kit. This sensor fits onto the end of your club or racket handle, and tracks your performance, giving you feedback in real-time plus additional analytics once you’ve finished.
Getting back into a workout routine can be tough, but with these high-tech options, you can get yourself going again just in time for the warmer months. Remember, you’ll still need the right nutrition before and after your workout if you want to see the results you’re looking for.
After hitting 30, many men begin experiencing lower testosterone production, which can lead to a variety of problems, such as increased difficulty in staying fit, reduced sex drive, and mood and memory issues. A variety of foods, including nutritionally balanced energy bars, can help men make up for their testosterone deficit by spurring production of the hormone and making it more effective.
- Asparagus – Asparagus helps fuel testosterone production by supplying the body with plenty of folic acid, potassium, and Vitamin E.
- Bananas – Not only do bananas provide a great source of energy, they also help increase testosterone levels. Bananas contain an enzyme called bromelain, which helps boost the body’s level of testosterone.
- Whey – A critical component of many protein bars, including Promax Nutrition bars, whey has been found to have testosterone-boosting properties. A recent study in Finland found that older men using whey protein more efficiently used testosterone.
- Cabbage – An extremely healthy leafy green, cabbage is packed with vitamins and minerals. Cabbage also contains indole-3-carbinol, which makes testosterone more effective by reducing the level of estrogen in the body.
- Honey – Who would have ever figured something associated with Winnie the Pooh could be so manly? Honey has many health-giving properties, including a high content of boron and nitric oxide. Boron is a mineral associated with having high levels of testosterone.
- Garlic – Garlic helps testosterone do its job. Garlic contains allicin, a compound that lowers cortisol, a hormone associated with stress. The less cortisol in the body, the more effective testosterone becomes.
- Eggs – Eggs are another essential building block for testosterone production. Eggs contain saturated fat, omega-3s, protein, and vitamins needed to create testosterone.
- Almonds – Almonds, another key ingredient in select Promax bars, can help boost testosterone levels, thanks to their high zinc content. In addition to increasing testosterone, almonds have been shown to be a libido enhancer.
- Citrus – Fruits containing citrus, like oranges, can help boost testosterone production and make the hormone more effective. Citrus contains Vitamin A, which is required for testosterone generation. Citrus can also help lower cortisol and estrogen levels, making testosterone more effective.
- Spinach – Popeye was actually on to something. Spinach has properties which help to lower estrogen levels, and also contains a variety of vitamins and minerals needed to build testosterone.
- Protein bars – Specially formulated protein bars can also help men maintain healthy testosterone levels. Be sure to check out the ingredients of the bars you choose to check for testosterone-boosting components.
Doctors can easily diagnose whether patients are suffering from low testosterone levels by performing a simple blood test at their office or clinic.
Low testosterone levels can have some pretty serious physical and mental health impacts for men as they get older. Men with low t-levels often report to their doctors that they are feeling exhausted, depressed, and weaker. A loss of sex drive associated with diminished testosterone can also have a negative impact on marriages and other romantic relationships.
The good thing is that not all men experiencing a decline in testosterone have to turn to medication to address the issue. Eating the right foods and exercising can help in many cases, providing a natural solution for this issue.
Promax Nutrition gives people who want better bodies the natural protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian energy and protein bars. Browse or shop online to find your favorite flavor today.
Technology marches on, right? We’re constantly trying new workouts, downloading new fitness apps, and jumping on the next hot trend that comes along. But is it really necessary, or did we figure out some of the best exercises quite a while ago? Sure, some fitness regimens from yesteryear have been debunked, but that doesn’t mean they’re all unusable. If it ain’t broke, don’t fix it—so here are some old school exercises that definitely aren’t broke. Throw them into your routine and see if you can feel the difference.
- The Forearm Roller
A lot of us end up missing our forearms when we work out. A forearm workout just doesn’t seem as important as an extra set of curls, but if you want your arms to look proportional, then it’s wise to get in a forearm exercise. The forearm roller is the best way to hit the muscles in your forearms, and it’s about as simple as you can get. On one end of a rope you tie a round wooden peg, and at the other end, a weight. Holding onto the peg with both hands out in front of you, you simply roll the peg until the rope is all the way wound, and the weight has nowhere to go. Then slowly reverse, letting the weight drop back down.
- Wide Grip Pull Ups
Pull-ups are a classic exercise that doesn’t require weights, but you can start adding difficulty by holding weights between your legs. Most people now favor lat pull downs, but the wide grip pull up is still a fantastic way to work your back, and with the addition of weight, you’ll see some real gains if you put in the work.
- Pushup Variations
You can’t really get more old school than the pushup. You might start thinking about warming up for gym class when you hear someone mention pushups, but they are still one of the most effective additions to your workout. But don’t just get down and quickly rep out as many as you can. Start doing decline pushups to get some variation, and just like the pull-ups, you can add weight to your sets to push yourself and build mass.
- Seated Cable Row
The seated cable row is an intense workout for your back, especially your lats. The trick is to make sure you get the largest range of motion, going all the way down and letting the weight pull your lats. This one has also gone out of style over the years, but that doesn’t mean it’s any less effective.
Some lifts and exercises may come and go, but one thing that doesn’t change is the need for proper nutrition before and after any workout routine. Whether you check out the latest workouts and regimens, or like to keep it old school, Promax has a protein bar for you. So whatever your fitness needs, Promax has you covered.
Check out some of the gear you’ll need in the coming months.
Maybe you were cooped up in the gym, running on the treadmill all winter, or maybe the warmer weather is just calling your name. Whatever the case, you’re probably looking to get outside and exercise this spring. Compared to the winter cold, the weather might look amazing right now, but no matter how much we wish it were summer, we’re not quite there yet. Spring training comes with its own set of challenges, and the weather is issue number one. Depending on where you live, it may not be quite as warm as you’d like, or you might be getting buckets of rain every week. Fortunately, Promax has your back, and we’ve gathered together some of the best gear for your spring training sessions.
Nike LunarEpic Flyknit
Nike is hailing these as the future of running, and their futuristic look is pretty impressive. If you’re looking for a new running shoe this spring, you may want to check out the LunarEpic. The sock-like upper is designed to feel like a natural extension of your leg, and the one-piece construction is woven for maximum comfort and breathability on your runs this spring.
Adidas Run Pack-Dye Jacket
This women’s jacket is light and breathable, with an uneven finish that sets it apart from anything else out there. The jacket comes with thumb holes, a full-zip hood, and UV protection, so when the weather gets rough, you’ll be ready to run right through it. The lightweight material also packs easily, so you won’t have any trouble stowing it if the sun makes an appearance.
These socks, available for both men and women, are made for running. They feature a perfect anatomical fit and minimal padding for a perfect fit that easily slides into even your tightest running shoes. They also have antibacterial odor reducing properties, and are made with polypropylene—which doesn’t absorb moisture into the fibers. These socks are perfect for your spring workouts, whatever weather you happen to be facing.
Under Armour Patterned Long-sleeve
Made from Under Armour Tech™ material, this long-sleeve has a looser fit than the compressions that many people associate with UA. The material is quick drying and incredibly soft, making it the perfect long-sleeve shirt for when the weather hasn’t quite warmed up as much you might like. The fabric also has technology to prevent the growth of odor-causing microbes and keep you smelling fresh.
Spring weather can turn on a dime, but it’s up to you to get out and make the most of the warming weather if you want to get yourself in shape for summer. Getting yourself some new gear is a smart way to prepare for whatever spring weather you encounter. But you’ll also need some help recovering after a grueling run or workout, so head over to Promax and check out our protein bars. With so many great choices, there’s a Promax protein bar for everyone.
Even the best workout regimen can be sidelined by a less-than-healthy diet. Eating right can be difficult work, especially when you’re trying to lose weight. Stress, lack of time for meal prep, or just the lapses in willpower that we all see from time to time can derail a healthy diet.
Unfortunately, some people will always want easy answers to a problem that might not be so simple. This is the reason we see so many fad diets come and go every few years. There’s always a new diet that promises weight loss and a healthy lifestyle if you just do one or two things. People may initially see some weight loss, but fad dieters usually end up putting that weight back on. That’s because fad diets aren’t built for the long run. Maintaining a healthy diet isn’t a fad; it’s a lifestyle. That’s why so many fad diets fail, and why some of them can even be dangerous.
Here’s a look at the worst types of fad diets that get advertised online.
Any Type of “Detox” Diet
These diets usually revolve around the idea that your body is full of toxins that need to be flushed out. In doing so you will lose weight and somehow become healthy again. A big part of these diets is relying strictly on liquids for a set amount of time. Water mixed with lemon juice or cayenne pepper are usually part of it, along with juices so that you actually get some sort of calories. This is basically the equivalent of taking diuretics for a week or so, and yes, you probably will lose weight. Unfortunately, as soon as you start eating again, you’re going to gain it all back. Not to mention this is incredibly unhealthy and can even be dangerous.
Diets That Eliminate An Entire Food Group
Is your diet telling you that carbs are your mortal enemy? Or that you should only eat raw food? Maybe it says that dairy is completely unnecessary, and once you rid yourself of it, you’ll see the pounds falling away. Any diet that promotes one food or food group over everything else should be viewed with suspicion. Sure, you should probably eat more fruits and veggies, but that doesn’t mean you should eliminate every other food group. Most likely, you’ll be missing key nutrients, which will end up hurting you more than it helps.
Diets That Advocate Too-Low Caloric Intake
If you’re diet includes some kind of fast, or lowers the recommended calories below a safe daily level, you’re going to be disappointed with the results. That’s because fasting may help you lose weight in the short-term, but it’s dangerous, and the weight you gain back will be mostly fat. Instead of cutting your calories to dangerous levels, you should look to healthier foods to supply those calories.
Simply put, it may be easier to lose weight if you don’t even think of it as a diet. Start replacing junk food with healthier alternatives, like a Promax protein bar, and make sure you’re getting the proper nutrition. It may not be a quick fix, but you’ll feel better and end up losing weight and keeping it off. If you want to know more about living a healthy lifestyle, visit our blog.
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.