Whether you’re a beginner or a fitness trainer, it’s easy to slip up into bad habits. That’s why it’s important to regularly check your technique and motivations. Each season, ask yourself these questions to evaluate your progress. Remember, fitness is not just about how much you can bench press, how far you run, or how much you weigh. It’s a healthy lifestyle for the long haul. Check yourself today against these measurements for real success and make any needed changes.
1. Are you too competitive?
Does your fitness partner feel like you have to one-up him? Is your social media all about your latest time? No one likes a show-off, so keep your focus where it should be – achieve your goals, celebrate your success, and be ready to celebrate the achievements of others.
2. Do you focus on problems rather than progress?
On the flip side, let’s not be all negative, either. Do you look in the mirror and only see “problem areas”? Do you take time to celebrate your achievements? And do you refrain from badmouthing your body or your fitness to others? Instead, make note of your progress toward your goals and take satisfaction in the journey.
3. Are you pushing too much too soon?
There is a danger of over-fatigue, especially when you are just starting out. Be patient with your body and be sure to ease into any new routine. Rest well after workouts and be sure to refuel with a protein bar within thirty minutes to aid recovery.
4. Are you losing sight of your long-term goals?
There will be good days and bad days, and events come and go. Any one event, though, doesn’t make or break your long-term fitness. Keep watching for long-term progress and be patient during plateaus and set-backs. They don’t define you.
5. Are you inconsistent?
So when you keep that long-term goal in front of you, remember that progress is made up of small decisions. Keep going on those off-days, and your progress will be apparent soon.
6. Are you generally active?
Fitness isn’t just a run around the block then life on the couch. Increase your activity every chance you get and those small changes pay off. Enjoy active recreation on the weekend, and wear a pedometer during the work week to encourage more movement.
7. Do you neglect strength training?
Over time, the average adult loses critical muscle mass. That lean muscle is so important for recovery after workout and for burning calories throughout the day. Be sure to maintain strength-building exercises in your workout to guard against injury and weakness.
8. How is your diet?
It is so important to maintain a healthy diet to ensure your body gets the nutrients you need for an active lifestyle. Be sure you are getting the protein and vitamins you need for both your long-term health and weight loss goals.
Looking for a perfect protein bar as a workout aid, meal replacement or on-the-go snack? Check out the range of our great tasting Promax bars and see how function meets flavors.
You know by now there is no quick short-cut to the perfect beach body. Like everything else in life, fitness requires hard work, dedication, and consistency.
But you can make significant progress in the next four to six weeks and see dramatic improvement in your swimsuit physique. Just practice these four diet and exercise tips, and you’ll be well on your way.
1. Increase your cardio workout.
You already know regular exercise is the key to physical fitness. To maintain your current shape, continue exercising every other day for twenty to thirty minutes. However, if your goal is to lose weight fast, it’s time to increase your cardio workout. Aim for every day for thirty to sixty minutes. You can vary your workout, too, adding jogging, running, biking, elliptical, swimming, or even stair climbing.
2. Increase your weight training.
Cardio exercise gets you good fat-burning results, but did you know strength training is just as important, if not more important? Lift weights and add resistance for sculpting and toning. Strength training will increase your lean body mass, which boosts your metabolism and helps your body burn more calories not only during workouts but also while resting. Don’t wait to add weights to your workout.
3. Eat more often.
It may feel counter-intuitive, but more frequent meals are the key to weight-loss success. Rather than starving yourself between two or three daily meals, be consistent with five or six smaller meals. More frequent eating keeps your metabolism high, elevates your mood, and protects against sudden over-eating. If you are aiming for 1200-1500 calories a day, that means 300-400 calories per meal and 150 calorie snacks.
Be careful to log your eating, exercise, and energy levels. If you notice yourself fatiguing early or crashing every afternoon, you may not be consuming enough calories to fuel your increased exercise. To keep your progress steady, consider increasing your caloric intake by 300-500 calories to see if that helps.
4. Eat more protein.
Protein is the powerhouse fuel for your fitness regimen. There are many reasons top athletes prefer protein. First of all, protein requires up to 30% of its own calories just to digest the meat; this results in fewer net calories. You will eat more, feel full, but have fewer net calories with protein. Secondly, protein contains key nutrients for building lean body mass, the key ingredient for increased metabolism and successful strength training.
It is important, however, to not exclude all carbs from a healthy diet. Aim to consume about forty to fifty percent of calories from carbohydrates and thirty to forty percent of calories from protein. Evaluate your progress over a few weeks to see how your fitness goals are going and how you feel on this ratio before increasing proteins yet more. Besides eggs, meat, and fish, protein bars are a healthy part of a high-protein diet for fitness and weight loss.
To learn more about nutrition and exercise, contact us today at Promax Nutrition.
Experienced athletes and fitness professionals already know the right and wrong way to get the most from their exercise programs. They know how to fuel their body with protein bars before and after workouts; they know which exercises will best achieve desired results; and they know how to push their body without breaking it. Beginners to the world of exercise are not on the same fitness level, so they need to keep some handy tips in mind as they begin their own fitness journey.
– Make sure you are physically able to exercise. This might include a visit to your doctor to get the okay, especially if you have any health issues, such as knee problems, blood pressure problems, or heart problems. Get the green light from a professional before you start your exercise program.
– Remember that you are a beginner. It can be easy to dive headfirst into exercising and throw caution to the wind. But you will pay for overdoing it, and you can even seriously hurt your body. Instead, opt for a beginner’s program that will gradually ease you into more strenuous workouts. These programs won’t have you working out five days a week until your body is physically ready for that much exercise.
– Make sure you have the right equipment. This includes the proper shoes and clothing for the activities you plan on doing. For instance, if you are going to run, you need running shoes that are designed to support your feet the right way. If you are hitting a bike trail on your bicycle, then you need to make sure your clothes are form-fitting to keep anything from getting tangled up in the wheels or chain.
– Know when to stop. If you are feeling too much discomfort during your exercise routine, it is okay to take a break. Yes, you want to raise your heartrate, but you don’t want to wind up in cardiac arrest. If you feel any chest pains, severe muscle cramps, or other serious symptoms, stop exercising immediately.
– If you are going to a gym and training with a personal trainer, make sure he/she knows that you are a beginner, and mention any health concerns you have. Your trainer will design a program specifically to meet your needs.
– Avoid stretching until your muscles are warmed up. Doing some minor warmup exercises will get your muscles ready for action. Then, you can do some stretches. If you stretch before you warm up, you can put yourself at risk for an injury. Your muscles need to be eased into the exercise process every time, rather than going full-force without warming up.
– Keep your expectations reasonable. You are not going to see instant results as a beginner. You have to work up to the more strenuous workouts, the ones that are going to have a bigger impact on your fitness. So, be patient, keep working out, and eventually you will see the results you want.
To learn more about fitness and exercise, whether you are a beginner or an old pro, contact us today at Promax Nutrition.
When you reach for a yummy workout bar, you probably don’t give much thought to whether you are using the bar in the right manner. After all, you are eating it in place of a sugary, fatty snack, so you must be on the right track, right? Well, the answer is “probably not.” If you are not eating these bars at the right times, and for the right reasons, you won’t get any benefits from eating them. Let’s take a closer look at the wrong and right ways to use these bars.
The Wrong Way
The wrong way to use these bars is easy—don’t use them as a total meal replacement all of the time. Instead, add them into your daily diet in appropriate places, which we will discuss in the next section of this article. Another wrong way to use these bars is to eat them for all of your daily snacks. These bars are packed full of different proteins, carbs, and nutrients. However, they are not made to be munched on twelve times a day. Finally, another wrong way to use these bars is to depend on them to lose weight. These are not weight-loss bars. They are not going to melt away the pounds. They need to be a part of a well-rounded diet and exercise plan.
The Right Way
Now, on to the right ways to use these bars. As mentioned, these bars need to be a part of a well-rounded diet and exercise plan. So, don’t depend solely on the bars to help you lose weight. Also, don’t depend on the bars as a meal replacement every day of the week. Instead, add the bars where they will be must useful during the day—before and after a workout. They are, after all, workout bars, so they need to be utilized as such. These bars are not “snack” bars. They are meant to fuel your body with necessary nutrients. When is the best time for fueling? Before and after a workout!
Using these bars before a workout will give your body everything it needs to get through the workout, no matter how grueling it may be. Then, after the workout, you can gnaw on another bar or the other half of your bar. This will help replenish everything your body lost during the workout. It will also keep that metabolism working properly, so when you do sit down for a meal, your body handles the calories the right way.
So, there you have it—the wrong and right ways to use these kinds of bars. It is rather simple—t use them before and after workouts. Now, if you do need a quick pick-me-up every once in a while during the day, you can eat a bar. Just try not to make it a habit. There is no magic bar that is going to get your body fit and trim. Instead, pay attention to your diet and exercise plan, and you will soon see results.
To learn more about nutrition and exercise, contact us today at Promax Nutrition.
This month we have a special protein packed dessert made from DOer, Kim Hoeltje. For all the peanut butter or ice cream lovers, this is a recipe you’ll want to try!
1 cup no sugar added vanilla ice cream (Turkey Hill)
1 Promax LS Peanut Butter Cookie Dough Bar
2 T PB2
1. Scoop ice cream into bowl
2. Chop bar into bite sized pieces and add to ice cream
3. Add water to PB2 to make a real peanut butter consistency
4. Drizzle PB2 all over the top!!
Total Macros: 425 calories 9F 67C 29P
**Looking for a smaller treat?? Use one serving of ice cream and just half of a protein bar! Still delicious!!
Don’t forget the Promax LS Peanut Butter Cookie Dough!
The use of healthy protein bars as a part of your regular diet and exercise routine can benefit your fitness plans. While there are naysayers out there that will have you believe protein bars have no benefits, the truth is that they are quite beneficial—provided that they are used in an appropriate manner. If you are starting a new fitness journey, then you need to understand all aspects of getting fit—because it is more than just cutting out sweets. It is a lifestyle change; a full-fledged commitment to getting and staying healthy and fit.
Your diet plan is a crucial part of a fitness plan. You can exercise until the cows come home, and you may even see minor results, but if you really want to get fit, then you have to change your eating habits. A nutritionist can help you determine the right eating plan for your body type, because different people require different diets. For instance, someone that just needs to shed five pounds to look good in a bikini has different needs than someone looking to lose 100 pounds.
Eating right, which includes lots of veggies, fruits, grains—and yes, protein bars for fueling the body before and after a workout—will help you achieve your desired results.
The next critical part of your fitness plan is getting active. You can go to a gym and have a trainer help you with an exercise plan. You can also opt to get active at home. The point of exercise is to raise your heartrate, and burn calories and fat—more than you’re taking in, so you will see results. Once you reach your desired fitness level, than you can start a maintenance plan that will ensure your body stays fit.
Exercise doesn’t have to be difficult. In fact, if you are just starting out, you need to take things slow. Find exercises that you enjoy, which will make it easier to actually get up and work out. If you are exercising at home, find creative ways to get moving, such as going for a jog with your dog or playing touch football with your kids for an hour. The key is movement—and lots of it.
When it comes to using bars to enhance your fitness plan, use them in moderation. They are a great fuel for your body before and after a workout. They help to give you the energy needed to complete a hard workout, and they help to replenish your body after a workout. They can be a meal replacement or snack when needed, but try to eat regular, well-balanced meals when possible.
Nutrition and fitness don’t have to be scary. They don’t have to be difficult. Yes, they are life-changing, but the changes will be worth it when you live a long and healthy life. To learn more about nutrition, as well as our yummy selection of bars to fuel your body, contact us today at Promax.
When you’ve got the best energy bars on your side, you might feel like you can conquer anything in your fitness endeavors. However, when you are starting out on the path to getting fit, you will have to start slow. If you go too hard too fast, you risk injury, burnout and unnecessary discomfort. In addition to this, fitness is a mixture of technique and diet. Here are some tips to take you from beginner status to pro in no time!
- Form a daily exercise habit. This means that your workout frequency is appropriate to your goals. If you are working out frequently, be sure to incorporate some days off. When you start to gain results, start focusing on different areas of your body on different days.
- Try new things all the time. Avoid getting stuck in the same routine. By engaging in different exercises and sequences you’ll keep your body from hitting a plateau. Focus on different areas of the body so that your body cannot fall into a groove.
- Relax when you work out. Being tense and straining can cause you to hurt yourself when working out. It also wastes a lot of energy that could have been applied to your workout routine. If you are having trouble relaxing while working out, try meditation or yoga prior to your routine, and then do it again afterward.
- Always sit, stand, and walk with good posture. It improves your mood and attitude. This also applies to your workout. If you mentally check out during this time, you are not working out to your full potential. This makes your workouts ineffective. Good alignment also reduces your risk of injury.
- Learn to breathe. Breathing is involuntary, but, while working out, you need to be doing it right. For better performance, experts suggest that you need to inhale for the rest phases, and exhale during the work phases. This is not as easy as it sounds, and it is something you’ll have to continually work at.
- Always be ready to set new goals. Hitting a slump at the gym or in your progress is hard to stomach. When this happens, you have to be prepared to change your goals and your workouts. Instead of hitting the exercise machines again, try out Zumba or go lift some weights.
- Wear functional footwear. Make sure your shoes are comfortable throughout your workouts. When choosing a shoe, head to an athletic store where you can speak with someone who knows which types of shoes are best for different activities.
- If your competitive nature is getting out of hand, try exercising for a few days with someone who moves at a much slower pace. There is no pressure or a need to compete, and you might just have fun doing it.
- Do all the activities that you hate or feel like you cannot conquer. This means struggling through exercises that you are not very good at. Over time, you’ll see more progress and might even come to enjoy those exercises.
- Avoid overeating when you first start out, especially if weight loss if your goal. Be sure to eat at regular intervals throughout the day aiming for 4 to 6 healthy meals and snacks.
For more fitness advice and tips, contact us at Promax.
As you make various lifestyle changes on your journey to fitness, one of the most essential areas for change is that of your eating habits. Without proper and healthy nutrition, it will be a losing battle to try and get fit. You have to start eating to fuel your body and nurture it, rather than eating simply because something tastes good or because you are having a bad day. Nutrition bars can become a good friend to your body as you start to get into shape—and they can help you stay in shape. Here are some key benefits of these bars that you may not know:
– Convenient for fueling your body both before and after a workout. You can quickly get the fuel your body needs to endure a long workout or recover from a strenuous run with one of our bars. You don’t have to worry about making a messy shake or trying to squeeze in time for a full meal — you have the convenience of everything your body needs in one, small package.
– Ideal for a quick boost of energy and endurance. Let’s say you have an extra-long meeting at work. You know there won’t be any breaks for snacks. You can munch on one of these bars, and you will have the energy you need to get through the meeting without suffering from terrible hungerpangs.
– Great for occasional meal replacement. While you don’t want to replace all of your meals with these bars, they are perfect for when you simply don’t have time to sit down for a meal, and are —much better than hitting a fast-food restaurant. These barsare nutritionally balanced, giving your body everything it needs to carry on throughout the day.
– Easy to incorporate into your lifestyle. These bars are simple to add into your weekly diet. You can choose to eat them before and after a workout; and you can even make a quick breakfast out of a bar instead of a bowl of sweet cereal. The bars require no cooking or baking—just open the package, and you have a protein-packed alternative complete with vitamins and minerals, right there in the palm of your hand.
There are many health experts that might tell you to say no to these handy bars. However, there is nothing wrong with incorporating the bars into your overall healthy diet and exercise plan. These are not miracle bars that will suddenly turn your body into a fitness dream. Rather, they are designed to enhance your current workout plan, providing your body with much-needed fuel, and they are ideal for occasional meal-replacement.
When you partake of the bars in a smart manner, using your common sense and continuing your current healthy eating plan, you will soon begin to notice the benefits of the bars—and the results of your hard work.
For more information about nutrition, and to learn more about our selection of tasty, protein bars, contact us today at Promax Nutrition.
When it comes to getting in shape and staying that way, you have to do more than just replace sugary foods with healthy protein bars. You have to take a whole body approach to fitness. This means addressing your nutrition, your physical fitness, and even taking care of your mind and spirit. Here are some key factors to remember during your journey to physical and spiritual fitness:
For the Body
– Take a long, hard look at the fuel you are giving your body. Are you drinking plenty of water each day? Are you eating well-balanced meals and healthy snacks? Find areas where you can make easy changes, such as replacing that first soft drink of the day with a glass of water. Drinking more water is one of the easiest ways to lose weight and stay fit. If you don’t always have time for a full meal, get some nutrition-packed bars, such as the ones we offer.
– Examine your physical activity level. Are you getting enough exercise? Do you spend many hours every day sitting down? Look for areas where you can squeeze in physical activity. For example, walking to work four times a week instead of taking the bus. You can also work in some activity at home, and you can make it fun. Dance with your kids for thirty minutes to celebrate completed homework. Spend an hour outside playing fetch with your dog. You can even use your staircase for a quick, ten-minute workout during the day.
– If you find yourself struggling, seek help from a trainer and/or nutritionist. Together, you can devise a healthy eating and exercise plan to fit your lifestyle.
For the Mind
– A healthy body is only half the battle — you need a healthy mind and spirit, too. One of the easiest ways to relax your mind and spirit is through meditation. Try to incorporate some yoga into your weekly exercise program. With yoga, you can get both physical and spiritual strengthening and healing. You can also practice meditating on its own. There are thousands of resources available at the library and on the internet to teach you how to meditate.
– Some situations require more than just exercise and calming thoughts. If you suffer from bouts of depression or other mental health issues, you may need to seek professional help to alleviate the symptoms. Mental health issues can easily stand in the way of getting fit—after all, it’s hard to find the motivation to exercise if you struggle to get out of bed some mornings because of depression. A good therapist can help you decide on the best method of treatment so that you can continue your journey to fitness.
Fitness is more than just having firm abs and eating your vegetables. Full-body fitness includes fitness of the body, and of the mind and spirit. While it can take a while to achieve the fitness level you want, it can be accomplished through healthy exercise and eating routines, as well as taking care of your mental state of mind.
To learn more about nutrition, exercise, and getting fit, contact us today at Promax Nutrition.
You might think that Paleo is just about noshing on those red meats. But a whole new way of exercising is on the rise, and it’s based on the ways our primitive hunter-gatherers, well, hunted and gathered.
Finding Functional Fitness
For proponents of caveman style workouts, the ideal sought is functional fitness, that is, moving in ways that have a direct relation to improving our daily lives.
Obstacle races have a radically different take on exercise. Gym programs are typically highly repetitious and are undertaken in a controlled environment. Proponents of the hunter-gatherer approach to fitness note that gym-bound routines don’t engage the mind (indeed, we often use music to help shut out the environment).
Primitive Man, Primitive Motion
Because our ancestors didn’t have treadmills, they had a different response to motion. As they ran after game they encountered uneven terrain and had to constantly take things like rocks, streams, trees and cave lions into account. Exercise for early man was fully in accord with how his body moved – which of course evolution had supplied in response to his needs. In contrast, studies have attempted to link modern forms of exercise with chronic disease1 and repetitive injuries2 to joints and muscles.
Mind And Body
Competing in obstacle course races requires a tremendous amount of strength and stamina because the entire body is affected during the event. Because the races involve tasks that must be solved, the mind becomes part of the workout. For advocates, this style of exercise taps into our deep human need to move for a purpose.
Man Is A Social Animal
In a gym setting we workout alone or with a trainer, and even in a group setting there is imitation and repetition rather than complex interaction and coordination. Obstacle races foster a social dimension to motion. Early man hunted in a group and required a high degree of cooperation in order to bring down that bison, process it, and get it home. CrossFit and Spartan Race try to replicate these activities to foster a community within the competition.
Channel Your Inner Caveperson
If a primitive twist to things floats your boat, there are races across the country devoted to the mental and physical challenges of the obstacle course.
If ancient man is truly well and dead in you, you can still learn a trick or two from him. Remember we evolved to move differently than the way we often exercise. There are benefits to mixing things up rather than stagnating in static routines. You can improve your fitness level by adding some hills to your run or bike ride. Try varying the sets and reps in your weight training. By incorporating the unexpected in your workout you can gain from the wisdom of the past.
Get That Protein
Primitive man had to get his protein the hard way. And wooly mammoth is tough to eat. You, however, are blessed to live in an era where getting the protein and carbs your body needs to support an active, saber tooth cat-free lifestyle. Promax has a bar to fit every level of workout performance. Easy to digest, gluten free, Promax is a tasty way to replenish and restore after a hard workout.
1. Chakravarthy, Manu V., and Frank W. Booth. “Eating, exercise, and “thrifty” genotypes: connecting the dots toward an evolutionary understanding of modern chronic diseases.” Journal of Applied Physiology 96.1 (2004): 3-10.
2. Carpenter, James E., et al. “The effects of overuse combined with intrinsic or extrinsic alterations in an animal model of rotator cuff tendinosis.” The American journal of sports medicine 26.6 (1998): 801-807.
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