There’s something about warm weather that gives people the urge to get out for a run, even if they haven’t been very active all winter. As spring kicks into gear, a lot of people may be starting up a new running routine, or bringing back an old one that got lost along the way. Running seems like an inherently simple activity. You just do it, right? Well, contrary to Nike’s advice, there are actually a number of ways you can screw up your running routine, and keep yourself from seeing the maximum fitness benefits. So take a look at these running mistakes before you lace up this spring.
Too Much, Too Soon
This is probably the biggest mistake that beginners make, but it can also hurt you if you’ve just been taking a break from your running routine. Maybe work got busy and you just haven’t been at it for a few months. Whatever the case, your body simply isn’t ready to pump out mile after mile. As frustrating as it may be, give yourself time to get back into the swing of things. Build up slowly so you can avoid injury.
The general rule is to increase your mileage by no more than 10% each week. If you’re doing more than that, you’re at risk for wearing down your body and burning out before you can accomplish your goals.
Not Listening To Your Body
Runners generally have a set schedule that they like to stick to. A certain number of miles on certain days of the week, ratcheting up towards the goal of a race. But it doesn’t always work out like that. A little soreness can easily become a big problem if you decide to push through and follow your regimen exactly as you wrote it out. Ask yourself what’s worse—missing a few days, or missing a few weeks with a preventable injury?
Wearing The Wrong Shoes
It’s amazing that some people will still try to do their running in unsupportive or poorly fitted shoes, but it does happen. Take the time to get fitted for the right shoes if you’re just starting out. If you’re getting back into running after a long break, take a look at your old running shoes. The recommended lifespan for running shoes is usually about 300 to 350 miles, and definitely no more than 500.
Comparing Yourself To Everyone Else
For most of us, running is a way to stay fit and help lead a healthy lifestyle. Sure, you may get to the point where you sign up for longer races like a marathon, but there’s always someone who’s going to have you beat—someone who can just run longer and faster, or takes less time to recover. In the end, comparing yourself to other runners is going to be a futile effort that gets you nowhere.
If you’re starting up a running routine, you’re going to need the proper nutrition to keep you energized and help you recover. So pick up some of our delicious and healthy Promax protein bars, and get the most out of your workout.
Getting in shape requires choosing the right gear. Whether it’s protein bars, exercise equipment, or running shoes, picking the right products can make a huge difference in your comfort and performance.
If your workout includes running on the trail or doing a little cardio in the gym on a treadmill, wearing the right shoes is extremely important. It’s not a matter of picking the most expensive or trendiest shoes; it’s a matter of picking the shoes that best fit your feet. By wearing the right shoes, your feet will be more comfortable when you run or walk, allowing you longer and more challenging workouts.
Here’s a few tips from exercise experts concerning choosing the right shoes:
- Know your foot type – Perform the “wet test” to determine your foot type. Wet your feet, then step on a grocery bag or other piece of brown paper and examine your footprint. By looking at the footprint, you should be able to tell if your feet are flat, or have high arches or regular arches.
- Pick shoes best suited for your foot type – People with flat feet will be best served by shoes with dual-density midsoles and supportive posts. They’ll also need to ensure their shoes offer firm support. Runners with high arches will need neutral-cushioned shoes with a soft midsole. Runners with normal arches have a broader range of shoes available to them.
- Shop at the right time of day – Shop toward the end of the day. Your feet tend to swell at the end of the day, making them larger. The shoes you buy in the morning may feel too tight later in the day.
- Trust your feet – If a shoe feels uncomfortable, don’t buy it, even if it meets all of the other criteria. You are the best judge of whether a shoe works for you or not.
- You may want to get more than one pair of running shoes. According to Runner’s World, alternating running shoes can reduce your risk of injury. A study of 264 runners found that runners who rotated shoes had a 39 percent lower risk of injury than runners who stuck with just one pair of shoes during the 22-week study.
- Seek advice from your gym trainer or a qualified salesperson in the store before purchasing your athletic shoes. These professionals can steer you toward the right footwear, and they may even be able to hook you up with a discount.
Foot injuries are all too common among runners, and a strained tendon or twisted ankle can throw off your exercise plan. Pick the right footwear to reduce your risk of injury and make running less work and more fun.
Promax Nutrition gives people who want strong bodies the natural protein, vitamins, and minerals they need in delicious, gluten-free protein bars. With a wide range of flavors to choose from, Promax is the perfect fuel for every palate.
If you’re living a healthy lifestyle, you know that there really aren’t any shortcuts to getting fit. Any diet or workout routine that promises you unrealistic gains with little effort or “one simple trick” is almost assuredly a con. Dieting in particular is filled with these misleading or downright false guides. Beware of any diet that focuses particularly on one nutrient, food, or food group. Because we’re all about fitness and proper nutrition, we’re warning you about some of the worst diets out there, and explaining why they’re a terrible idea.
Juice Cleanse Diets
This type of diet basically promises that only drinking juices for a certain period of time will “detox” your body, and get you plenty of nutrients in the process. It might look appealing to some people because juice is pretty delicious, and you’re not eating whole foods. So you must end up losing weight, right? The problem is that your body already has ways to cleanse itself. They’re called your kidneys and liver. You’re also getting a ton of sugar when you only consume juice, and even if you do lose weight, it’s going to show back up when you return to eating normal food.
The Atkins Diet
This diet has been around for a while, and generally makes a reappearance after everyone has forgotten about it for a little bit. The basic premise is that you want to cut out carbs from your diet almost entirely in order to burn fat. Unfortunately, this just isn’t a healthy way to live, as carbs are essential for proper nutrition and energy. It’s not carbs that make us fat; it’s the kind of carbs we eat—namely, simple and processed carbs that don’t provide the benefits of complex carbs found in fruits, vegetables, and whole grains. So there’s no need to cut out carbs completely. Instead, change the types of carbs you have in your diet.
Could your body be too acidic? Should you change your diet to cut out acidic foods? The answer is no. These diets claim that acidic food makes us sluggish and more prone to disease, but there’s exactly zero real evidence to back this up. Blood pH is regulated by the kidneys, and diet doesn’t have any long-term effect on it. The reason some people see positive results with this diet is that it encourages users to eat more vegetables and cut out alcohol. However, there just isn’t any evidence that eating a more alkaline diet actually helps you in any way.
The reason so many people get taken in by these diets is that they present a simple answer to a complex problem. One or two superfoods aren’t going to get you slim. A healthy diet includes all of the food groups, but in moderation. A healthy diet and a workout routine will get you into the shape you’re looking for. For more tips on a healthy lifestyle, head over to our blog. And while you’re there, check out our line of delicious and nutritious Promax protein bars!
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.
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