A scratchy throat. Runny nose. Hacking cough. You’ve got it all, thanks to some person on the bus who didn’t cover his mouth or wash his hands. Now you’re tired and achy, and it feels like you’ve been hit with the plague. All you want to do is take a NyQuil, turn on Netflix, and rest up after work—but what about your hard-earned results? You’ve been killing it on the free weights lately, and you don’t want to wreck your streak.
The question remains: should you take a few days off or should you work out while sick?
First, the best news: Active people get over illnesses faster than couch potatoes, and their symptoms are less acute. Nice! In fact, 30 minutes of regular exercise three to four times a week has been shown to raise immunity by raising levels of T cells. Congrats, you fit thing, you!
Next: there’s a difference between working out and moving your body. Working out is a structured routine, and it’s supposed to suck a little bit. When you’re working out, you should be feeling slight discomfort, sweating a bunch, and have a fast heartbeat. All of this raises stress levels in the body and ultimately builds your fitness level. Healthy bods deal with this stress, no problem. Sick bodies, however, can freak out when their compromised immune systems are hit with stress. When you’re sick, it’s probably best to choose low-intensity, solo workouts like walking, moderate biking, yoga, or swimming.
If you just can’t resist the gym and want to work out while sick, do your best to avoid spreading your contagion. We all know we should wipe off the machines after use– if you go to the gym contagious, this is doubly important. You need to use the correct etiquette, because sweat can carry mucus particles down your face and onto equipment, and cold germs can live on hard surfaces for hours. Eeeeugh. Share Promax Bars, not germs!
If you feel worse after your workout, that’s your body telling you to cut back. Reduce your intensity by half, or go for half the time you usually do. Make sure you’re also getting vital nutrients to speed up the healing process—drink extra water, bland foods, fresh veggies, and plenty of protein. In fact, your protein needs are higher when you’re sick, because it helps repair cells and maintain fluid balance. This is the perfect time to have a Promax Lemon Bar—it has 18 vitamins, minerals, and antioxidants to help you recover fast.
When should you stay on the couch?
Do a “neck check.” If your symptoms are below the neck—chest congestion, aching, vomiting, or diarrhea come to mind—just consider running to the bathroom your cardio for the next few days. If you have a fever, that warning goes double: fever can cause dehydration, and raising your body temperature can make you more vulnerable to heart damage, which is no joke. Stay on the sidelines.
When you’re feeling better and want to resume your usual exercise routine, listen to your body and don’t overexert yourself. And don’t feel discouraged if you come back a little less harder/faster/better/stronger than before… resting for just one week can lead to a slight loss of strength and muscle mass, but it’ll return quickly!
In summary, if you feel too sick to go to work, you’re probably too sick to work out normally. Low-intensity movements are your friends at this time and will actually boost your body’s autoimmune response. When you get back to the gym, you’ll make up for lost time in no time.
While both are obviously important, you need to prioritize health over fitness when you’re sick. Feel better soon! For more information about how to make the most of your workouts, check back each week for tips from Promax Nutrition.
We couldn’t stop at just six fantastic, trip-worthy workout facilities, so here’s part two of our series, The 6 Most Iconic Gyms in the World. We’ve got a serious case of wanderlust, and we hope you’re as inspired to get to the next level of your workout as we are!
- St. Regis San Francisco – San Francisco, California
Sometimes, you’re on vacation and find that you’ve overindulged on room service and the hotel minibar. Well, if that hotel is the St. Regis in San Francisco, you’re in luck.
The city’s most awesome trainers are on retainer at this hotel gym, ready to get you back into the swing of things on the outdoor terrace or in the private yoga room. If you’re someone who needs a killer playlist to get your blood pumping, grab one of the handy iPods, preloaded with fantastic workout playlists.
If you’re searching for a runner’s high, the hotel concierge can provide options for the city’s most scenic running routes, and you can cool off in the outdoor infinity pool. Ahhhhhhh.
- Red Rocks Fitness – Denver, CO
Okay, okay, this isn’t a gym. But it is beautiful and a great place to get workin’ on your fitness. If you think air conditioned workouts are for wimps, why not take yours outside to the only naturally occurring amphitheater in the world?
Enroll in the Red Rocks Fitness challenge for a grueling 12 week program of five workouts a week while listening to music on these beautiful steps. There are also meal plans and personal coaching for those who want to get even more involved.
If you just want to find some Zen, there’s probably nothing better than Child’s Pose in this surrounding.
- Athletes’ Performance – Phoenix, Arizona
If you’ve ever fantasized about being a big-name athlete with crowds of adoring fans screaming your name, this is your place. Athletes’ Performance is home to the NFL Combine Program, where elite players come to make use of the hot and cold pools, onsite physical therapy, and exclusive underwater treadmill.
Beware, though: if you want to join, it’s going to cost you—the $16,500 to $30,000 yearly membership can make even the heartiest piggy bank squeal for mercy.
- GreenMicrogym – Portland, Oregon
How hard do you work out? Pretty hard, right? Well, do you think it’s hard enough to power a building? At GreenMicrogym, it can help!
At this cozy neighborhood facility, members produce the electricity needed to power the facility through specially designed fitness equipment. The gym’s founder, Adam Boesel, is a a personal trainer who designed a spin bike that makes it easy for anyone to help power their building with the power of their gym regime.
There aren’t a lot of bells and whistles here, but GreenMicrogym does the basics well—expect cardio, weights, personal training, and friendly service with a smile. This gym uses about 85 percent less electricity and has a carbon footprint 1/10th of the size of a traditional gym. Now that’s some motivation to push just a little bit harder.
- Brooklyn Zoo – Brooklyn, NY
If generic gym routines have got you down, it might be time to visit this New York adult playground. Brooklyn Zoo is a 4,500 square foot parkour studio. If you’re not familiar with parkour, it’s an exercise method of getting from one way to another using the obstacles in your path rather than avoiding them—think jumping, flipping, climbing, swinging, rolling.
The facility has plenty of unique structures to play on and even an adult-sized trampoline. After a few sessions here, you’ll be ready to be the action here of your dreams.
- Tiger Muay Thai Gym – Thailand
Wanna work swinging sledgehammers into your workout? At Tiger Muay Thai, no problem. Muay Thai is a fierce variety of Asian MMA that incorporates the whole body into a workout, and this gym is the most famous one in all of Asia for it.
For $3,444 per year for the deluxe membership package, you’ll also be fight hard, train mean, and be able to play with heavy bags, truck tires, and ground & pound bags, no big deal.
Enjoy the trip, but don’t forget to pack some protein to fuel your workouts and help you recover quickly! We recommend a healthy variety of delicious, nutritious Promax Bars, which can fit in even the smallest of carry-ons. Contact us today to learn more about how Promax Bars can keep you happy, healthy, and energized during your fitness vacation.
Most people have a bucket list: a list of beautiful places to visit, things to do, and people to meet that will enrich their lives and make them happy.
The average fitness junkie also has a separate list, one that includes his or her goals of miles to run, competitions to enter, and pounds to lift.
These two lists aren’t mutually exclusive. In fact, some of the most iconic gyms in the world are also in some of the most beautiful places on earth. Here’s a list of the six most incredible gyms to schedule to visit.
- Hydropark Outdoor Gym – Dnieper River in Kiev, Ukraine
This park is full of benches, boats, and water attractions. The real attraction, though, is the old-school gym that puts the rust in rustic. The machines are made of salvaged scrap metal and used truck parks, but that doesn’t stop the city’s toughest fitness fans from flooding the park since the 1970s.
While ladies are welcome, this is totally a testosterone zone; it’s not uncommon to see hundreds of sweaty dudes in Speedos trying to get ripped.
- E at Equinox – New York
E is synonymous with luxury in the Big Apple, and that’s obvious from the moment you walk through the retina scanner at the door all the way to when you rinse the chlorine out of your hair with high-end Kiehl’s soaps.
An estimated $21,000 per year gets members access to unlimited training sessions with a personal trainer who will run you ragged while ensuring you meet your biggest goals. E also employs full-time exercise science experts who analyze members’ activity profiles, body compositions, and metabolic rates to make sure that they’re maximizing efficiency and minimizing injury.
- Green Fitness Studio – Brooklyn, NY
What do you get when you combine a Brooklyn hipster with a gym rat?
It sounds like the lead-in to a good punchline, right? Well, this fitness studio is no joke. Green Fitness Studio claims the title of first eco-friendly fitness center and combines its love of exercise with green, Millennial-friendly sensibilities.
It has bamboo floors, recycled rubber mats, water-conserving bathrooms, and energy-efficient exercise machines, along with a registered dietician and team of nutrition experts on staff. After your workout, you can hit up the local, organic, sustainable juice bar to go with your delicious Promax bar… after all, we don’t use any artificial sweeteners and we’re gluten-free, kosher, and vegetarian. A match made in fitness heaven!
All of these features led to Green being called the “best newfangled gym” by New York Magazine in 2010. Not too shabby!
- Nike World Headquarters – Beaverton, Oregon
Do the names Christiano Ronaldo, and Michael Johnson mean anything to you? These elite athletes trained at this 190 acre fitness center, which is tricked out with state of the art equipment and the biggest names in personal training. The running track is made from 50,000 recycled Nike shoes.
The only catch? This gym is 100 percent invite only… we’re pretty sure our invitation got lost in the mail.
- Illoiha Omotesando Fitness Gym – Toykyo, Japan
If you’re tired of the same ol’ multicolored climbing walls, it’s time to shimmy, streeeeetch, and climb your way to Illoiha Omotesando. Perhaps the most stylish climbing gym in the world, Illoiha combines Japan’s famous street fashion with traditional rock climbing.
This gym uses beautiful interior design elements to replace the faux bolders with mirrors, windows, deer heads, bird cages, and flower vases—all gorgeous pieces well worth reaching for! The idea is to “become beautiful through movement,” according to the gym’s website. Sign us up!
- Mizzou Rec Center – Columbia, Missouri
Man, it must be good to be a Tiger! This rec center is located on the University of Missouri campus rivals some of the biggest free-standing gyms and fitness clubs on our list. Students and staff have access to tons of amenities and facilities. There’s a boxing gym, Jungle Gym room with exercise machines, indoor track, Pump Room with free weights up to 200 pounds, 35 foot climbing wall, and a bouldering wall. Group classes and one-on-ones with nationally certified trainers are also available.
For those who like their workouts in water or just want to cool off after an intense time, there’s the Grotto: an indoor pool with waterfall, lazy river, steam room, sauna, and hot tub. Students can also check out equipment like towels, balls, and kettlebells for free with their IDs.
Have we inspired you to plan a trip to one of these famous gyms? Before you go, don’t forget to pack a suitcase with sneakers, your favorite water bottle, and some Promax Bars to fuel your fantastic workouts. For more information about Promax, check out our product page or our blog, then contact us to learn more about how Promax Bars can keep you full, lean, and mean during your world travels.
Summer is winding down, but the weather shows no sign of cooling. If you’re anything like us, you’re starting to dream of sweater weather, pumpkin spice, and cozying up in front of a fireplace. It’s easy to let yourself go—you start to work out a little less and eat a little bit more, and suddenly it’s New Year’s and you’re resolving to get back in shape. Use these tips to stay swimsuit ready even as the weather calls for sweaters instead and skip the usual weight-gain cycle.
Find an accountability buddy.
The right training partner is almost as hard to find as the right spouse. You need someone motivated, relentless, ambitious, and with similar goals as you. It might take a while, but when you find them, you can keep each other on track all autumn long.
It’s more cost-effective to hang out with a cool, fit friend than to book extra sessions with your trainer, but if that’s your choice, go for it! You want someone who will push you to do better, but if you’re Jiminy Cricket, you don’t want Donkey Kong dragging you along and making you frustrated—and vice versa!
Set goals with deadlines.
It’s not enough to simply set goals when faced with the dreary winter days ahead, because then they can be pushed back. A better way is to set specific goals with dates during the year to stay on track. The best ones are concrete and perhaps cost a little money—for extra motivation.
We love registering ahead of time for photoshoots, contests, and races as motivation to keep ourselves svelte and shredded all winter long. This fun, healthy competition will give you a reason to keep going to the gym, celebrate your abilities, and keep improving.
Fuel your success with the right foods.
Eat the right foods that make it easy to hit your macro goals. We love a Promax bar in the morning with a cup of oats, a teaspoon of nut butter, and some cinnamon to fuel a kick-butt cardio routine and bolster concentration throughout the day.
You should also accurately keep track of what and how much you’re putting in your body. It’s easy to get a little sloppy in the colder months, but staying shredded is simple math: calories in minus calories out. If you’re just guessing how many pats of butter you put on your wheat toast, it’s going to be really easy to underestimate your macros and have too much fat.
In this case, “heavy” means challenging weights in the 5-8 range. When you lift, you should be doing something challenging enough that you couldn’t maintain it much longer than you already do. This is one of the easiest ways to bust plateaus, continually improve, and stay motivated in the gym.
Identify specific healthy habits.
Look at behaviors you do during summer that help you stay in shape. Be specific about these things and find similar ones for the winter. For example, if you spend summer eating mangos instead of ice cream and swim laps every day, try finding seasonal winter fruits and an indoor pool to keep up your momentum.
When you don’t feel like going to the gym, examine your reasons and stop making excuses. Are you really tired? Or are you being lazy? If you’re exhausted, take the day off. If you’re bored, find a new routine like joining a sport or downloading a new fitness app. If you’re being lazy, get your butt to the gym.
For more information about how to make the most of your workouts and maintain your summer shred, check back each week for tips from Promax Nutrition.
For men and women interested in health and fitness, yoga can provide a fun and healthy activity to combine with other healthy habits like gluten free energy bars, a regular sleep schedule, and better strategies for coping with stress.
Millions of people have tried yoga, and millions more are curious about how this Eastern mediation and exercise practice can provide stress relief, enhanced flexibility, and better muscle tone, along with a variety of other health benefits. Unfortunately, there are also many misconceptions about yoga and who it can benefit.
The following are the 10 most common myths about yoga and a little debunking to give folks interested in yoga some straight talk about how it can improve their health and well-being:
Yoga is not a real workout
Ask a yoga class after a vigorous session whether they feel they’ve had a workout. While yoga can often be less intense than other forms of exercises, there are variants of it that increase the heart rate and work muscles just as effectively as conventional exercise.
Yoga is a religion
While spirituality is a big component of yoga for many people, yoga itself is just a means of exercise and meditation. The precepts of yoga are compatible with just about any faith, and promote kindness and peace.
Only flexible people can do yoga
Yoga helps promote flexibility. For people who are a little stiff, yoga can help facilitate greater flexibility. While the more advanced levels of yoga do require quite a bit of flexibility, beginner exercises can help those of us who are less flexible develop this attribute.
Yoga is expensive
Compared to gym dues, at-home treadmills, and exercise gear, the investment you make in yoga can be quite small. All you need to do yoga is some comfortable clothes, a yoga mat, and a book or video instructing you on a few basic poses. Even yoga classes are highly affordable, and some community centers, churches, and other groups offer free yoga instruction.
Real men don’t do yoga
Actually, men were the original inventors of yoga. Yoga was developed thousands of years ago by men in the East. Today, women do outnumber men in yoga classes, but, guys, is that necessarily a bad thing?
Yoga is a time-suck
A decent yoga session can take as little as 10 minutes. The great thing about yoga is that you can do it just about anytime, anywhere, making it very copacetic with modern lifestyles.
People with disabilities or chronic pain cannot practice yoga
Yoga can be quite beneficial to people with disabilities, or who suffer from arthritis or other chronic pain. It all depends on your specific circumstances and the program of yoga you undertake. Speak with a physician and your yoga instructor ahead of time to learn if yoga is right for you.
Yoga is for the young
Yoga practitioners come from all ages and walks of life. Many older people find yoga’s low-impact nature and emphasis on peace and reflection helpful.
Yoga is for hippies
Blue collar workers, CEOs, and a wide variety of others have found peace, contentment, and fitness through yoga.
There is only one form of yoga
There are actually quite a few yoga methods. Vinyasa focuses on breath, power yoga helps build strength, hot yoga uses heat to facilitate development, and hatha yoga is a slower form of the discipline.
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.
Let’s start out by saying this: Everyone has a baseline of maintenance calories that they need to just exist and stay the same weight. If you’re 200 pounds and your needed maintenance calories are 2,500, you have to create a surplus in order to gain weight. If you want to “get big,” you need to eat more than 2,500 calories: a surplus.
The differences lie in how many calories of surplus you create.
There are two ways to do this: clean bulking and dirty bulking.
Clean bulking involves a small surplus, like 100 calories extra a day or 15 percent over your maintenance requirement while continuing to meet your macros. This gradual pace will minimize gains in body fat while helping you put on one to two pounds per month. While you’re going to put on fat while bulking no matter what, if you want to stay as lean as possible while adding fat and muscle, go for clean bulking
Dirty bulking is taking in a much larger calorie surplus, usually without tracking macros, following a set diet, or doing cardio. This is done without regard to fat. Do this if you want to fill out but do not really care about the rate or ratio of fat to muscle you’re putting on.
You might now be asking yourself: why would anyone dirty bulk? Well, the basic premise is this: the more you eat, the bigger you’ll get. This is true, but it doesn’t mean you’ll get more muscular. People don’t realize that the body can’t build unlimited muscle in a set amount of time. In fact, it’s impossible for someone who’s been training regularly to gain 30-40 pounds of muscle in a few months or even a year. The only people who can gain even 18-20 pounds in a year is someone totally new to the gym, lifting weights, and training.
Why should I clean bulk instead of dirty bulk?
- The body can only build a set amount of lean muscle over a period of time. This isn’t a “more = better” equation; past what the body can do naturally, you can’t speed up the process any significant degree by doing it more. Any extra calories that you eat are just going to be stored in the body as fat.
- Dirty bulking can slow down your entire fitness process. It happens often: a skinny guy will want to get bigger and decide he doesn’t care about gaining excess fat. He bulks up by chowing down on Big Macs, brownies, and pasta with no regard to his macros. After a few months into his smorgasbord, he wakes up and realizes that he’s not happy with his body. He hasn’t come close to his lean ideal, but now he has the added problem of carrying around extra fat (usually in the stomach). Now our guy has two options: he can keep bulking and gain even more fat, or he can start cutting—which essentially puts him back at square one. For every pound or two of body fat you gain, that’s about a week of dieting and cardio.
- You’ll feel better overall. You’ll function better, have more energy, and reduce your risks of heart disease. Eating when you aren’t hungry and stuffing yourself when you are is a recipe for feeling bloated, tired, and sluggish. Clean bulking, on the other hand, integrates cardio sessions throughout the week to leave you feeling energized.
Okay, you’ve convinced me. How do I clean bulk?
Aim to eat about 15 percent more calories than you need to maintain your current weight. This is enough to build new muscle near your maximum potential but will keep fat gains at bay.
While you’re clean bulking, eat within your macros. Be sure to consume plenty of carbs, proteins, and limited amounts of fat. The meals should be very similar to what you ate while shredding, but in slightly more abundant quantities. We especially love the Promax Pro Series bars for when you need energy for a big cardio session.
At 16 years old, trying to find who out you REALLY are is pretty tough. There are always people trying to influence you to do or be something that you’re not, and it’s easy to get caught up in the wrong crowd. I joined a couple of sport teams as a Freshman and Sophomore but didn’t like what I found. Even though I loved the games, most of the teams at my school were just big cliques and I didn’t want to be a part of that. I was looking for a sport that had a great community that could help me find positive friends and amazing inspiration. Then finally, I found rock climbing. The world of rock climbing took my life by storm and I’ve loved every minute of it. Each session is a total body workout, which has challenged me to become a better athlete in every aspect. Now, I’m proud to say that I’ve never been beaten in a pull-up or push-up contest and that I’ve shamed multiple football players at arm wrestling. It’s also led me to some amazing people that I love to be around, and encouraged me to be MY best, which is the total opposite of what I found on my high school teams. So because of rock climbing, I now have a sport that I love, friends that inspire me to be great, and a body that I believe can do anything.
Which PROMAX bar do you like best?
I can’t settle with just one, but I love PROMAX Chocolate Peanut Crunch and PROMAX LS Salted Caramel!
Why is fitness and nutrition important to you?
Fitness and nutrition are important to me because I want to be able to go out and do amazing things with my life. I’ve seen some of my friends get into drugs and completely destroy themselves. They’re sick all of the time, they can’t do anything active, they look terrible, and the only thing that matters to them is their addiction. I’ve hated seeing great people turn into total wrecks, and I don’t want that to ever happen to me. I want to take care of myself and be healthy so that I can live a long life that’s full of fun and amazing adventures.
What is one unique thing about you?
I have three older brothers who’ve been toughening me up since I was small. We would all wrestle, play street hockey and rugby together, and get into trouble at any chance we got.
I’ve played sports all my life, but ate whatever I wanted. It was about my sophomore year of college that I realized that I wanted to make fitness an important part of my life. I was not happy with the way I felt or looked. I have transformed myself into my best self. I love being able to transform my body and prove that you can achieve whatever your mind believes. Being healthy and fit has become a habit and one of the things I love to do. I will never be satisfied and hope to inspire more females to join the fitness world and enrich the minds of the world to know that we can do anything as long as we believe we can!
Which PROMAX bar do you like best?
PROMAX Original Lemon Bar.
Why is fitness and nutrition important to you?
Fitness makes me push myself everyday into a place where I achieve all the things I want to. It’s amazing what our bodies can do. I love that I can strive and achieve something that not everyone can. I love seeing where my mind can take me. I want others to believe in themselves and see the potential they have to achieve the impossible.
What is one unique thing about you?
I am a first grade teacher and I bring my beliefs about fitness into the classroom as much as I can. Too many children are being consumed with technology and are not enjoying the world we live in. The obesity epidemic is hitting more and more children and I want to inspire my students to not only be active, but to believe they can achieve anything.
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