Category: Workout

30 tips for a better you

Tips-to-a-better-you

Every year everyone sets goals on how they are going to be healthier and more fit this year but then give or take a few weeks or maybe even a few months the diets are stopped and exercise becomes less frequent. Wouldn’t it be great if we actually stuck to those goals we set at the beginning of the year? Wouldn’t it be great if we actually were more fit at the end of 2017? Well, the easiest thing to do is to start implementing healthy lifestyle choices into your daily life. Instead of starting one of the “Fad diets” that make you go from eating everything to nothing and are simply hard to maintain, start implementing things like drinking more water every day. As you slowly integrate these things into your lifestyle you will start to become healthier and take a step at changing your lifestyle as a whole instead of just dieting. Here are 30 tips to start becoming a healthier version of you.

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I’m Sore and I Can’t Move!

Athletic swimmer is diving in a swimming pool

So, you committed to functional strength as part of your training. Now two days after your big strength session you can barely move. We’ve all been there. Let’s talk about how to handle these sessions within the tapestry of your training.

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Create your own full-body workout

Shot of a young man working out with weights in the gym

There are a lot of factors that go into finding the best workout for your body.  A workout program should be developed around a person’s biology, age, goals, diet, time, etc. Developing a workout routine for yourself can be nerve-racking but its really not difficult and can be a game changer once you understand the basics. When it comes to full body workouts, you are basically doing the same basic movement patterns and just adding weight or making the movement more advanced. The basic movement patterns include:

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5 Tips to Perfect your Plank

plank-blog

Planks are one of the most effective workouts you can do. They work all parts of your body at the same time giving you a better full-body workout.  Planks are also great because they achieve substantial results in a relatively short amount of time. Work your core and support your spine by doing planks everyday.

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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!

 

10 Ways To Stay Fit At Work

Weights

We’ve all been tempted to use the excuse that we worked all day to avoid going to the gym. It’s tempting because work can really be mentally exhausting, and the hours of sitting seem like they actually make you more tired than a workout. But what if there were some ways you could stay fit while at work? Now, we’re not suggesting that these will replace your regular workout routine, but many of them are simply good habits to get into, and others can help supplement your fitness on a day when you know you won’t make it to the gym.

  1. Cut Your Commute

If you can bike or walk to work, well, lucky you. That’s not always practical for everyone, although it is a great way to stay fit. However, think about giving yourself some extra time in the morning and parking farther away from your building. The walk will help wake you up on the way in.

  1. Take The Stairs

Same concept. Unless you’re running late and work on the 16th floor, take the stairs as much as possible. You have to get your exercise in where you can, and stairs are actually perfect for this. There’s a reason they have a machine called a StairMaster at your gym.

3. Print Documents At The Furthest Printer

Are you noticing a theme? Sitting down all day is not exactly great for your body, so doing whatever you can to get up and be active is essential. Print those documents on the other side of the office and then go fetch them.

  1. Seated Leg Lifts

Bring your legs up straight under your desk and then tighten your leg muscles and hold for ten seconds. It won’t interfere with your work, and they actually feel really good after an hour of sitting.

  1. Glute Scrunches

You’re doing the same thing, but with your glutes. Tighten them together, hold for ten seconds and then release. You can do this one on the down low pretty much anytime you’re sitting.

  1. Bring Your Lunch

Yes, we know that everyone’s going out to lunch, so if you want to spend time networking then don’t do this every day, but bringing your lunch is the best way to ensure you’re getting a healthy meal. Your burrito bowl is not actually “healthy” when you eat a portion that large. Sorry to break it to you.

  1. Lunchtime Workout

Speaking of lunch, you can use it as an opportunity to get more walking in, and even something more challenging. Walk to where you’re grabbing lunch, but throw in some lunges along the way. Yes, you will look silly. No, you shouldn’t care.

  1. Desk Pushups

Maybe sneak these in when no one’s looking. Stand up, lean against your desk with your arms extended, and slowly bend your arms until your chest is nearly touching the desk. Then bring it back out. Do ten reps.

  1. Wall Squats

Find a quiet room that’s not in use, and lean up against the wall. Slowly squat down with your feet out in front of you until your knees are at 90 degrees and you back is flat against the wall. Hold this for as long as you can.

  1. Water, Water, Everywhere

Stay hydrated while you’re at work. It can be easy to forget to drink enough water when you’re staring at spreadsheets. Plus, you can get up from your chair to hit the water cooler (and the bathroom), which is never a bad thing.

And if you’re feeling tired or sluggish, grab a Promax protein bar to help you refuel without unnecessary carbs and sugars that will only leave you crashing a couple hours later. Check out our selection and pick the one that’s perfect for you!

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!

How To Become A Group Fitness Instructor

Group Fitness

Group fitness classes have been popular for a long time. After all, it’s a lot easier to make a schedule and push yourself if you have a group, rather than working out by yourself. There are more and more different types of group classes popping up as people try new workouts and find what works for them. If you’ve been doing group fitness for a while, you may have thought to yourself that you’d like to teach a class someday. Well, check out the steps you need to take to get your own class, and maybe you’ll find yourself at the front of the room giving instructions.

WhatDo You Love?

Spin classes are very popular, and there are probably already quite a few of them in your area. But do you really love spin class, or does it just seem like a safe bet? Find a class that you love to take, and chances are much better that you’ll love to teach it, too. Teaching something you’re not enthusiastic about is a good way to burn out and become unhappy with what you’re doing.

Get Certified

It’s very important to find the best certification you possibly can for the class you want to teach. For group fitness, you should look into ACE or AFAA to begin. The class you want to teach might have a special certification or training that you have to go through, but getting a respected general certification will make it easier to find work. It might be a little more expensive, but obtaining the best certification will pay for itself in the long run.

Find a Gym

The best place to start looking for a class is the gym you already go to. You’re a recognized face, and it can’t hurt to talk to the management about any opportunities they have. Also, if you’re just starting out, try smaller local gyms so that you can get the experience you need to get hired at your dream gym. Even if there aren’t any permanent classes available, ask to be put on a substitute list. Subbing is a great way to gain experience while you look for a permanent class.

And remember that your first classes probably aren’t going to be in ideal time slots. Veteran instructors are going to have those times, and you’ll need to work your way up to it, just like any other job.

Practice Makes Perfect

Even with your certification and experience, getting up in front of a group and leading them through a workout can be an intimidating experience, even if you’re naturally outgoing. Practicing your routine in front of the mirror or giving your speech to yourself in the car will help you nail it when you get to class. You’ll probably have some nerves early on, but that’s perfectly natural.

If you love fitness and want to help others achieve their fitness goals, then becoming a group fitness instructor might just be right for you. And when you’re done with class, you’ll need something to refuel, so pick up some Promax protein bars!

How To Become A Personal Trainer

Personal Trainer

Have you ever thought about becoming a personal trainer, but didn’t know where to start? There are a lot of programs out there that promise easy certification, but not all of them are worth your time, and not all of them are entirely legitimate. If you love fitness, and you love helping others achieve their fitness goals, then becoming a personal trainer might be right up your alley. Here’s what you need to do if you want to make the leap and become a personal trainer.

Research

The first step is always going to be some heavy research. As with anything you do that requires a significant investment, you would be wise not to simply jump at the first option that looks good. There are plenty of resources out there, but make sure you’re looking for a program that is nationally recognized and accredited. The National Commission for Certifying Agencies is generally recognized as the authority on accreditation. The last thing you want to do is spend time and money on a certificate that doesn’t mean anything to employers.

Specialize

You don’t have to specialize immediately, but becoming a specialist in an area gives you more credibility and you have the opportunity to become an authority in your field. People will actually feel more confident about your services if you present yourself as a specialist, rather than saying you know about all facets of fitness—even if that’s true.

Invest In Yourself

You’re going to have some upfront costs, mainly the cost of your certification classes and everything that goes along with that. The expense can be daunting, but if you’ve done your research and know that you’re capable of excelling as a personal trainer, then you should invest in yourself. And that also means studying and doing well on your exam. The certification isn’t cheap, so make sure you give it everything you have to pass that exam and make it worth your while.

Where To Work

You have two basic options for work once you get certified. You can work in a health club, or go it alone and work as an independent personal trainer. Working for yourself lets you be your own boss and set your own schedule, but you’ll have to work harder to get clients, as well as finding a space to use for your business.

Working at a gym or studio gives you a little more job security and stability. You’ll also have a much easier time getting clients through the club you’re working at. Just remember that most employers will have you sign a noncompetition agreement that prevents you from jumping ship with all the clients you’ve accumulated while working for them. Make sure you carefully read your contract and understand exactly what you’re signing.

If you want to read about some regular people just like you who’ve made fitness their goal, check out our Promax DOers. And while you’re there, find the protein bar for you with our Pick Your Protein tool!