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CrossFit Injury Prevention

Crossfit Injury Prevention

CrossFit offers a variety of ways to tone up just about every muscle group, yet people are getting injured in high numbers while doing it. Since these sessions have trainers, why is it that so many people are getting injured? Like anything else, the issue most likely isn’t with the trainer, but with a lack of preparation. Even the best protein bar combined with determination and proper adherence to the CrossFit guidelines isn’t going to be enough if you don’t take the proper steps to prepare for a session.

Keep Hydrated

One of the fastest ways to get injured when doing any kind of exercise program is to skip out on hydration. If you want to cut down calorie consumption, simply avoid drinks with refined sugar in them. Consider relying on natural juices and water, but avoid caffeine and refined sugar. You’re going to lose electrolytes and liquids when you start sweating during CrossFit training, and that can be dangerous. Keep something to drink on hand so that you can refuel as needed.

Use a Nutrition Plan

Skip the fad diets and use a nutrition plan that works for you. Maybe you’re trying to lose weight and want to reduce your calorie intake. That’s fine, as long as you are still getting your nutritional needs met. For example, instead of having a sandwich for a snack, enjoy one of our tasty low carb bars.

It’s a good idea to speak with a health professional who knows your unique circumstances so you can develop an appropriate diet plan. Otherwise, you could do more damage to yourself than good when you engage in CrossFit training. It’s even important to think about when you eat as much as you think about what you eat. For example, diabetics are encouraged to eat multiple small meals throughout the day in order to keep their blood sugar from spiking at any given time.

Stretch in Advance

Before you engage in any kind of training program, make sure you take the time to stretch your muscles. This helps loosen them up and prevents a lot of the pain that you may experience if you don’t stretch. On top of that, stretching helps you develop smooth, toned muscles instead of random bulky areas.

Rely on Professionals

When it comes to specific programs like the CrossFit program, make sure the trainers are certified to teach you and aren’t just someone who happened to use the program once and then decided to start training others. Relying on someone who isn’t properly trained is an almost guaranteed direct route to a future injury. It’s also important that you speak with your trainer to discuss your current abilities and limitations. In some cases, you may need to start out with a less strenuous program in order to help your body get used to exercising on a regular basis before starting the CrossFit program.

CrossFit is an excellent way to get into shape fast, but you need to take the right steps to get there. Don’t assume you can safely go from the couch to hand-stand push-ups without expecting some kind of injury to follow. Be sure to check back here regularly for more tips on how to bring your A-Game in a way that’s both smart and safe.

Posted in Crossfit, Fitness, Strength Training, Stretching, Water | October 22, 2015

The Importance of Proper Form and Posture

Proper Form

Nutrition, a proper sleep schedule, and keeping hydrated are all important elements of maintaining a healthy body. A good meal can go a long way, but sometimes you need to tweak it and add a protein bar or something similar to your day to boost energy. Just like you tweak your diet, you may need to tweak your form and posture while exercising, not just so you don’t hurt yourself, but also so that you get more out of your workout.

Importance of Posture

Poor posture is not only unattractive; it can also be bad for your health—and not just your back. The structure of your body was developed the way it was because it has a specific function. Yes, it allows you to do specific activities, but it also protects you at the same time.

Consider your rib cage. It is designed to protect your internal organs from injury. Since the human body is so amazing, it doesn’t just rely on the rib cage, but other elements as well. For instance, when you go into shock, your limbs get cold because your body senses an emergency and is diverting everything to your organs. Likewise, when you don’t use good posture, your organs may be facing unnecessary pressure. That means you aren’t going to get the right amount of oxygen, blood flow, and other things that your body is trying to do to keep you healthy.

When you exercise, bad posture leads to improper positioning of the organs, so it may not just be your back that you are straining. When it comes to exercise, proper posture helps your body evenly displace weights and pressure so that the areas you are trying to work on get the maximum benefit rather than causing injuries.

Importance of Form

Consider your posture to be the foundation of everything you do, and your form to be the management of all the details in between. When you work out and your trainer tells you to adjust your form, it isn’t just to be strict, but to make sure that you get the benefits you’re looking for. For instance, squats might seem easier when your knees turn inward, but, if anything, they need to be facing more outward. This allows the weight to fall where it needs to, rather than making your back and knees take all the pressure of the squat.

One common mistake that people make is locking their joints. This is dangerous for several reasons. For one thing, there are major arteries in those areas, so that if you lock your knees for too long, you may pass out or lose vision. At the very least, you’re putting an unnecessary strain on your heart. It also means that the weights or exercises you are doing are putting a strain on the joints rather than working the muscles.

Before your next workout, have a chat with your trainer. Ask for tips on improving your form and your posture in general. Every activity you do can benefit your body if your form and posture are correctly managed. And don’t forget to supplement your newly improved workout with a delicious Promax protein bar while you’re at it.

Posted in Fitness, Gym, Recovery, Strength Training | October 19, 2015

The Savvy Kitchen Review

SavvyKitchen

Posted in News | October 17, 2015

Salted Caramel Pretzel Mix – #MAXMunchies

SaltedCaramelPretzelMix

Ingredients:

Promax LS Salted Caramel Bar

Sea Salt Chocolate Candy Corn

Salted Caramel Raisins

Pretzel Gold Fish

Salted Caramel Peanuts

Salted Caramel Almonds

 

Cut the Promax bar into small pieces.

Combine all ingredients in a bowl

Enjoy! J

 

Recipe and photo courtesy of Instagram user @kimhoeltje

Posted in MAXMunchies, Nutrition, Protein, Recipes | October 16, 2015

Mug Cake – #MAXMunchies

Promax Mug Cake

Ingredients
2 tbs coconut flour
1 tbs Whey Vanilla
1/4 tsp baking powder
2 truvia packets
1/4c egg white
2 tbs Greek yogurt

1 Promax Chocolate Peanut Crunch Bar
2 tbs almond milk

I wanted a mint flavor so I added about 1/8 tsp of mint extract. You can omit extracts all together or add any flavor you want! I microwave mine for 2.5 minutes.

Enjoy!

 

Recipe and photos courtesy of Instagram user @lindseyecooley

Posted in MAXMunchies, Nutrition, Protein, Recipes | October 15, 2015

Promax Cookie Dough Bites – #MAXMunchies

Promax Chocolate Chip Cookie Dough Bites

INGREDIENTS
-1 Chocolate Chip Cookie Dough Promax bar

DIRECTIONS
-Cut bar into small pieces
-Place on baking sheet (parchment paper highly recommended)
-Bake at 350 for 6-8 min

All the cookies – 290 calories
7F 37C 20P

Recipe and photo courtesy of Instagram user @kimhoeltje

Posted in MAXMunchies, Nutrition, Protein, Recipes | October 14, 2015

Chocolate PB Protein Fudge – #MAXMunchies

Chocolate Peanut Butter Protein Fudge

Ingredients: serves 1

½ cup peanut butter
1 can Cannellini Beans, drained and rinsed
1 scoop Peanut Butter Protein Powder
1 Promax Nutty Butter Crisp Bar

Recipe:

  • Remove skins from beans as much as possible, pulse in processor/blender until pulverized
  • Add in peanut butter, then protein powder until the mixture is uniform and crumbly
  • Cut Promax bar in half from the side and continue to cut into smaller, thin squares. Microwave pieces for 8 seconds.
  • Add pieces to mixture, and with hands or spatula mix evenly throughout
  • In an 8×8 pan lined with parchment paper, evenly spread the mixture and smooth out across the bottom, pushing down with spatula. Set in freezer for 1 hour. Cut in 5×5 pieces. Store in fridge.
  • ENJOY! J

Recipe and photos courtesy of Instagram user @gfree_protein_queen

Posted in MAXMunchies, Nutrition, Protein, Recipes | October 13, 2015

Lemon Drop Protein Bites – #MAXMunchies

LemonDropBites

Ingredients: serves 1

1 Promax Nutrition Lemon Bar

Recipe:

  • Preheat oven/toaster oven to 350 degrees
  • Cut bar into 10 piece and roll with hands into balls
  • Place in oven on parchment for 4-5 minutes until they just begin to brown (careful – they’ll burn quick!) remove and let cool. All yums in less than 10 minutes! 290 cal. 6f/39c/20p for ALL!
  • ENJOY! J

Recipe and photos courtesy of Instagram user @gfree_protein_queen

Posted in MAXMunchies, Nutrition, Protein, Recipes | October 12, 2015

50 Names for Sugar

Sugar

In the war for better fitness, sugar can be fine in moderation. Dieters and exercise enthusiasts work hard to avoid sugar when in reality, a little bit of sugar isn’t bad for you. Eating sugar that digests quickly can help fuel your workout and help you recover quicker. Knowing the different industry names for sugar in food will help health enthusiasts ensure that the protein bars, shakes, and other food they consume sugar in moderation.

The following are some of the clever and misleading names food manufacturers use to include sugar in foods:

1. Agave Nectar
2. Barley malt
3. Blackstrap molasses
4. Beet sugar
5. Brown Sugar
6. Buttered Syrup
7. Cane juice crystals
8. Cane sugar
9. Caramel
10. Carob Syrup
11. Castor Sugar
12. Confectioner’s sugar
13. Corn syrup
14. Crystalline fructose
15. Date Sugar
16. Diastatic malt
17. Diastase
18. Demerara sugar
19. Dextran
20. Dextrose
21. Ethyl Maltol
22. Evaporated cane juice
23. Florida crystals
24. Fructose
25. Fruit juice
26. Fruit juice concentrate
27. Galactose
28. Golden Sugar
29. Golden Syrup
30. Grape sugar
31. High-fructose corn syrup
32. Honey
33. Icing sugar
34. Lactose
35. Maltodextrin
36. Maltose
37. Maple syrup
38. Molasses
39. Muscovado sugar
40. Organic raw sugar
41. Panocha
42. Raw sugar
43. Refiner’s syrup
44. Rice syrup
45. Sorbitol
46. Sorghum syrup
47. Sucrose
48. Treacle
49. Turbinado sugar
50. Yellow sugar

Sugar should only about 5 percent of your diet. That’s about six teaspoonsful per day for most people. Being aware of the many names that sugar goes by, consumers can make better choices concerning their sugar intake and the foods they eat.

In addition to keeping a closer watch on food labels to identify sugar names, consumers can also reduce sugar intake by:

• Drinking water instead of sports drinks. Even the all-natural fruity ones contain sugar.
• If you must have something sweet, get it from fruit rather than cookies, pastries, soda, or candy.
• Select your breakfast cereal carefully, as many brands have an enormous amount of sugar.
• Eat more vegetables.

Reducing your sugar intake will help you avoid a wide variety of illnesses that stem from obesity, such as heart attack, stroke, and respiratory problems. Cutting your sugar intake also reduces your risk of developing diabetes.

What’s great about Promax is we have a lower sugar protein bar option that has 18 grams of protein to replenish your body, and up to 14 grams of fiber. The Promax LS Lower Sugar contains as little as 3 grams of sugar, compared to other protein bars which can have 13-23 grams of sugar. Because we sweeten our products with stevia, we have eliminated artificial sweeteners, high fructose corn syrup, trans fats, maltitol, or gelatin.

Sugar is extremely helpful when it comes to workouts that are longer than 90 minutes. According to the American College of Sports Medicine, drinking a beverage that contains sugar can help increase your endurance. Once you are done exercising, additional carbohydrates may be necessary to help replenish your body.

Promax gives people who want better bodies the natural protein, vitamins, and minerals they need in delicious, gluten-free, vegetarian snack bars. To learn more about Promax products, feel free to visit our products page.

Sources:
http://www.livestrong.com/article/341982-sugar-after-workouts/
http://www.womenshealthmag.com/food/different-names-for-sugar
http://www.organicauthority.com/health/50-other-names-for-sugar.html
http://www.huffingtonpost.com/jonathan-bailor/sugars-avoid_b_4222642.html

Posted in Healthy Eating, Nutrition | October 6, 2015

The Do’s and Dont’s of Staying Fit During the Holidays

During the holiday season, many of us put aside healthy habits in favor of rich traditional meals and sweet treats. This year, take a stand against overindulgence and stay focused on what your body needs most. Avoid overeating at parties by keeping yourself satiated all day long. Start by eating a proper breakfast, complete with plenty of water to stay hydrated. Then, right before the party, snack on fresh veggies and dip so you’re less likely to binge on sweets or calorie-laden cocktails. Don’t deprive yourself entirely, however: The holidays aren’t the same without a few of mom’s famous snowball cookies!

Part of staying healthy during the busy holiday season means keeping up with regular exercise. One way to stay motivated is by moving your workouts to the beginning of the day so you’re free to focus on last-minute gift shopping or food prep. Also, if you plan to travel this season and are worried about the trip cutting into your exercise routine, try non-conventional means of staying active, like taking the stairs or staying in hotels with gyms.

For more tips about making time for exercise and healthy eating during the holidays, check out the below tips from Promax. We make nutritious protein bars to fuel active lifestyles all year round. To discuss our energy bars and the quality ingredients we use, reach out via facebook at www.facebook.com/promaxnutrition . 

Staying Fit During the Holidays

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Posted in Fitness, Gym, Healthy Eating | October 5, 2015

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