Category: Summer

Last Minute Summer Travel Spots For The Most Unique Workouts Of Your Life

Hiking

Summer might be beginning to wind down, but you’ve still got plenty of time to plan yourself a vacation if you’ve been putting it off. Take that PTO and find somewhere beautiful to hang out for a week or two. But if relaxing on the beach with a G&T isn’t really your style, then check out some of these summer travel spots. You get a gorgeous destination, and you can actually spend time getting in shape and recharging your mental batteries. Because let’s be honest, you’d rather head home with some toned muscles than a hangover.

Santa Teresa, Costa Rica

Have you been dying to learn how to surf? Or are you already an expert and just want to find a new spot to hit the waves? Lucero Surf gives you 4 hours of private lessons a day, and you don’t even have to worry about bringing your own equipment—everything is included. We dare you to come back from your vacation not looking bronzed and toned after spending it surfing in Costa Rica.

The Appalachian Trail

You’ve probably heard one of your more outdoorsy acquaintances talking about that time after college when they hiked the entire Appalachian Trail. The entire trail is 2,190 miles long, so no, you probably don’t have time to do the whole thing unless you plan on quitting your job or haven’t taken a vacation day in years. Regardless, there are plenty of stunning hikes that you can take for a few days, and because the trail runs through 14 states and 8 national forests, you’ll be getting one-of-a-kind adventure wherever you hike.

Gauley River, West Virginia

If white water rafting is your thing, then you definitely want to check out the Gauley River. It offers a 35-mile stretch of Class V+ challenges with more than 100 rapids ranked as some of the most technically difficult in the country. But don’t worry if you aren’t an expert, you can take a ride on the more laidback Upper New River and still get a great experience.

Grand Teton National Park

This is one of the premier alpine-climbing destinations in the United States, and you’ll be able to rock climb in cool, beautiful weather, with unbelievable scenery all around you. And if you get tired of climbing, well, you are in one of our most treasured national parks. Take some time to hike and explore while you can. Rock climbing is a workout like none other, and you’ll come back feeling fit and refreshed.

So don’t waste anymore time this summer. Make some reservations, book a flight and get yourself to one of these scenic destinations for a totally unique workout. And don’t forget to bring along some of your favorite Promax bars for refueling after a tough day!

 

Tips for Staying Physically Fit and Motivated During the Summer Months

Staying Physically Fit

Working out during the hotter summer months can make you want to retreat to the indoors and avoid going outside until fall. However, with some minor adjustments, you can maintain your routines and stay fit. If you are going to train outdoors, you will want to avoid the hottest parts of the day, which are from around 11 a.m. until 5 p.m.

It is recommended to work out early in the morning before heading off to work. Not only is it much cooler outside, your body will have increased energy and higher cognitive functioning throughout the day. If you are unable to get to your routines at this time, consider doing them in the evening after the sun has started to set.

If you are a night owl, you could even get in your workout routines in the evening, when it is much cooler. Just remember to wear reflective, brightly colored, or white clothing, and carry a flashlight to make it easier for motorists to see you.

One viable alternative for summertime workouts is to spend more time swimming and in the pool. There are plenty of water-type physical fitness exercises you can perform to help maintain and improve your abilities.

Regardless of the outdoor routines you prefer, remember to slather on the sunscreen and reapply frequently to protect your skin. You should also wear a baseball cap to shade your eyes, and UV protectant sunglasses. Take time to rehydrate yourself while working out by drinking plenty of water. Most people suggest drinking a small amount every fifteen minutes.

If you simply cannot handle the heat of the outdoors, look for a gym or fitness center in your area that offers short-term summer memberships. These facilities offer the comforts of air conditioning and access to a wide array of equipment you can use to ensure your entire body gets the attention it needs.

Workout Bars

If you are finding it hard to stay motivated, even with these various options, try implementing these tips:

  • Start listening to music to liven up your mood and motivate you to exercise.
  • Take time out to reward yourself for reaching fitness goals. Schedule a massage, go shopping, have a “cheat” day, or anything else you like.
  • Set easy-to-obtain goals. During the summer months, you will want to adjust your short-term and long-term goals. It can be harder to set higher demands on your body and, if you fall short, you can be discouraged and lose your motivation. For instance, if a short-term goal is to shed 10 pounds in a month, you might want to adjust this to losing a minimum of a pound a week for 10 weeks.
  • Don’t punish yourself if you skip working out for a day or two. If it is simply too hot outside, and you need to stay indoors, avoid feeling guilty about it. Instead, do some pushups, sit ups, or house cleaning to get in some physical activity.

After intensive workouts during the summer and throughout the rest of the year, remember to refuel your body with workout and sports nutrition bars from Promax Nutrition. Order yours today online, or call us at (888) 728-8962 for further help in selecting the right bars to fit your needs.

Does Exercising In The Heat Really Help You Lose Weight?

Hydration

We’ve all heard the stories of boxers trying to make weight or pro athletes coming to camp out of shape—they have to lose some weight in a hurry, so they put on a sweat suit or plastic trash bags and start running. But is it true that exercising in hotter temperatures will help you lose more weight? It may certainly feel like you’re sweating enough that you should be losing weight, but that’s not always a great indicator of a successful workout. So what’s the deal with exercising in the heat?

The way your body burns calories depends on a number of different variables, but it is true that working out in the heat is different from working out when it’s cold or mild outside.

  • You will actually burn more calories if you work out in the heat rather than in cold weather. That’s because your body is working extra hard to keep itself cool, and it needs more energy to do that. However, this doesn’t mean that running in the hottest temperature possible, or putting on a trash bag will actually give you the weight loss you’re looking for. That’s because when your body is pushed hard in the extreme temperatures, you’re burning more carbohydrates than fat.
  • In fact, it appears that moderate to warm temperatures are best to work out in if you want to lose weight. The reason being that you can actually sustain a longer workout under those conditions. Yes, you might be sweating buckets and feel like you put in a ton of work when it’s extremely hot out, but that’s mainly due to the fact that your body is working so hard to pump blood to the skin and help you sweat. Working out in moderate temperatures means you can keep your body in a fat burning state for a longer amount of time.
  • Running or working out in more moderate temperatures also lessens the likelihood of overheating or dehydration—two things that will stop any workout in its tracks, as well as put you in danger. Even the weight you lose while working out in the heat is probably not going to stay off very long. That’s because you’ve most likely lost a lot of water, not fat. If the scale reads that you’ve lost a pound after a workout in the heat, remember that you’ve been sweating, and that you would have to burn 3,500 calories to actually lose a pound during a workout.

Simply put, there isn’t an easy way to lose those pounds—it all comes down to regular exercise and your diet. The only thing you’ll be losing in an extreme-heat workout is fluid, which can be dangerous.

So stick with your normal workout regimen, go for runs in the morning or evening when it’s cooler, and make sure you always refuel your body with the water and protein it needs after a hard workout.

2 Great Summer Workouts

Summer Workout

Summertime, and the living’s easy. That is, unless you’re still trying to get that beach body ready. Then you may be panicking a little and pushing yourself to workout more and eat right. But don’t freak out, because even if you’re not quite ready to yank that shirt off, you’ve still got a lot of time left to get yourself in shape. It is already summer, though, so we thought we’d bring you some summer themed workouts that are as at home on the beach as they are in the air-conditioned gym.

Both workouts are high-intensity workouts that you can take outside, and even onto the beach. Get tanned and toned at the same time while you push yourself. For the first, do 10 reps of each exercise, with three sets each. Make sure you rest for 30 seconds in between each exercise.

Lateral Lunges

First, do a set of lateral lunges. Standing with your feet shoulder-width apart, step to your right, putting your weight on your right leg, squatting to a ninety-degree angle at the right knee. Keep your left leg straight. Then push off to come back to center and complete the rep. If you are on the beach, you can drag your foot through the sand to increase the resistance you get.

180 Degree Jump Squats

Squat down like you normally would, but as you push off, jump and turn your body 180 degrees. Repeat that by jumping back the other way on your next squat. Two of them equals one rep.

Pushups

Choose whatever variation of pushups you’d like to use for this routine, or you can switch it up each time you come to the pushup portion of the workout. Change your grip from wide to narrow, or do raised leg pushups for an extra challenge.

Shuttle Sprints

For your last exercise, place two markers about twenty yards apart, and sprint between them. Sprint back and forth between them five times to get in the ten reps.

You can try this next workout at the beach, as well. All you need to do is bring along a jump rope! Complete the circuit four times, and rest for one minute at the end of each circuit.

Mountain Climbers

Get yourself in an upright pushup position, and then quickly bring your right leg forward so that your knee is near your chest. Return it and do the same with your left leg. That’s one rep. Try to do at least thirty.

Pushups

Again, choose your variation, and aim for at least twenty.

Front Plank

The most common plank—place your forearms on the ground in front of you, and straighten your back so that your toes and forearms are the only part of you touching the ground. Engage your core and hold for one minute.

Jump Rope

Now finish up with a minute of jumping rope, and then take your minute rest before starting up with the mountain climbers again.

Check out our blog for more great tips on how to stay fit and ready for swimsuit season!

Healthy And Patriotic Snacks To Celebrate All Through July

Healthy Snacks

The Fourth of July is not known as being one of our healthiest holidays. Whether there really are any “healthy” holidays is up for debate, but we can all agree that hot dogs, beer, and bomb pops aren’t a recipe for clean and healthy living. Still, you want to have fun, but without totally killing your diet and setting you back two weeks. It may seem tough, but it’s actually pretty easy to make yourself some healthy—and patriotic—snacks that you can enjoy all month long.

Red White and Blue Smoothie

Technically, it won’t come out looking red, white, and blue, but it will look amazing in the blender before you fire it up. Strawberries, banana slices, and blueberries layered in a blender just scream independence from your waistline. Use soy milk and coconut water to keep it from getting too thick, and feel free to top it with any other fruit you want.

Red, Mint, and Blue Fruit Salad

What this dish lacks in complexity, it makes up for in deliciousness. Add watermelon slices, blueberries, and finely chopped mint in a bowl. Add lime juice and an optional tablespoon of honey, and you’re good to go.

Ants on a Log

Cut up some celery sticks, and spread them with low-fat cream cheese. Then top them with blueberries and raspberries for this patriotic take on an old favorite.

Patriotic Potato

Need something with a little more substance? Make a baked potato, but top it with low-fat Swiss cheese and salsa. If you’re looking for that blue to make it a little more flag-like, then snag some purple potatoes while you’re at the store.

Potato Salad

And if you did pick up some purple potatoes, you probably noticed that there are a ton of different varieties and colors to choose from. Pick out the closest varieties you can to red, white, and blue, and chop them up for a potato salad. A simple oil and vinegar dressing will get you plenty of flavor without loading up on extra calories.

Banana Pop

Missing those bomb pops from your childhood, but looking for a healthy adult version? Peel a banana, cover it in yogurt and roll it through crushed cereal, sliced strawberries, and blueberries. Stick it in the freezer the night before, and you can enjoy the adult version of your childhood frozen treat.

Patriotic Pita

Get yourself some whole grain pita pockets, and stuff them with ricotta cheese and raspberries, blueberries, or strawberries, and you’ve quickly got yourself a great red white and blue treat for the Fourth.

In July we celebrate our independence, so don’t get trapped by empty calories and fried food. Try some of these healthy alternatives, and you’ll still find yourself feeling fit and looking good for your next trip to the beach.

Top Workout Videos For When The Summer Heat Keeps You Inside

Workout Video

Let’s face it, even the strongest, fastest, fittest athletes among us don’t like working out in the summer heat. Sure, there are ways around it—running in the morning, or evening—but when the dog days of summer come around, sometimes all you want to do is stay inside where it’s cool. So if you don’t feel like braving a 300-degree seatbelt buckle on the drive to the gym, then you need something to do at home. Luckily, there are literally thousands of workout videos, shows, and YouTube channels that you can choose from. We brought you the best so your workout routine doesn’t have to suffer when the mercury spikes.

P90X

If you haven’t heard about these workout videos from Tony Horton, then you’re probably in the minority. Nearly everyone has a friend that bought the 90-day program and talks it up whenever they get a chance to take their shirt off. Like we said, though, this is a 90-day program. If you’ve already got a fitness routine that you like and are just looking for something to do on a hot day, then this one might not be for you. But if you’re willing to give it your all for 90 days, then you should definitely consider P90X.

Bikini Body: Absolution

If it’s so hot that you’re staying inside, that probably means it’s swimsuit season. This DVD is full of core exercises for burning fat and getting toned this summer. It has all the core exercises you’re used to, and plenty more you’ve probably never tried. It’s not as intense a commitment as some other workout programs, but you’ll be on your way to a flat stomach and toned abs.

5 Day Yoga

Some relaxation out of the sun might be just what you’re looking for, and with Element 5 Day Yoga, you get a workout, as well. It gives you all the guidance you need, and the 15 minute sequences are perfect for starting your day, refocusing yourself in the afternoon, or cooling down in the evening.

Bodyrock.TV

If you’re stuck inside and didn’t prepare ahead of time, you might not have any of these DVDs. Luckily, there are plenty of free YouTube channels dedicated to fitness. You’ll absolutely want to check out Bodyrock. High quality video, creative moves, and high intensity workouts with basic equipment make this the perfect YouTube channel for finding a workout while avoiding the heat. You get all the moves without all the cost or commitment that comes with purchasing other videos.

So if you’re thinking about changing up your workout routine and heading indoors this summer, just remember that there are plenty of workout videos out there to help you get started. And when you’re done with that workout, recharge with a Promax protein bar. Promax bars come in a variety of flavors and nutritional values, so whatever your goals are, we’ve got a protein bar for you.

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!

 

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.

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!