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.
For serious runners, staying in training means you don’t cut corners and you don’t pamper yourself. You’ve got the will power to push through discomfort and challenge yourself each and every time you run.
But there’s peril in pushing yourself too far. Overtraining can harm your health and seriously derail your workout regimen.
It’s estimated that over half of all serious runners go through a period of overtraining. Most never know – there are very few tangible signs that you’re overtraining. Much more than simply running out of energy after a hard run, there is no pain associated with overtraining. Physiological factors like catecholamine excretion and neuromuscular patterns can be used to determine if a runner is overtraining, but for the majority of runners, it’s hard to tell if that fatigue is part of the game or a symptom of something more serious.
Overtraining isn’t just a runner’s concern. Anyone who pushes too hard in a training segment risks impairing their health.
Muscles Take A Beating
Overtraining is the result of repeatedly not recovering after workouts. Often in trying to overcome personal bests, athletes push themselves too hard. Especially true for marathon runners, the stress of training and running the race has serious impacts on your body. Studies have shown that a high-intensity training program can induce inflammation and muscle fiber necrosis that significantly impairs muscle power and durability for up to 14 days post marathon. Accordingly, it will take your muscles about 2 weeks post marathon to return to full strength.
Immune System Weakened
After hard training or finishing a big race, the body’s immune system is strongly compromised – for up to 3 days. Overtraining can suddenly see deteriorating performance despite a vigorous workout schedule. Acting to nourish and rejuvenate after a major event or workout can help prevent the depletion of health.
The Signs Of Overtraining
There are no obvious clues that you’ve pushed yourself over the limit. But if you are experiencing decreasing energy and your training is stagnant, the following symptoms might indicate you need to rest.
- Moodiness — Overtraining can lead to a decrease in hormone production, specifically the hormone catecholamine, which can influence the sympathetic nervous system. This can lead to increased feelings of stress and moodiness. If you’re feeling increasingly irritable or stressed, it might be a sign that you’re training too hard.
- Sickness – As noted above intense training can impair the immune system. If you find yourself getting sick more than usual, especially repeated bouts of the same virus, it could be a sign of overtraining.
- Trouble sleeping – While many factors such as diet or changing light levels throughout the year can cause sleeplessness, overtraining can disturb your normal sleep patterns.
By educating yourself about the most common causes of overtraining and recognizing the symptoms early, you can prevent yourself from stagnating in training and setting yourself back weeks, if not months.
Promaxbars have the protein and carbs you need after a hard workout. If you’re pushing yourself in the gym or crossing the finish line after a grueling marathon, Promax gives you the nutrients your body needs to recover.
The most common reason for skipping working out is that fatigue we all experience from time to time. Perhaps the single greatest cause of broken exercise resolutions, fatigue can be an enemy that is difficult to fight.
Tired? You Are Not Alone
24% of the US adult population experiences persistent fatigue1. For many, the response to feeling tired naturally enough is resting or resorting to sugar and caffeine.
But then the crash comes, and you’re worse off than before.
Fortunately there is a proven method of fighting the blahs and cultivating an invigorated sense of wellbeing. And while it may seem paradoxical to work out when you’re knackered, studies2 have shown that regular exercise is the best way to stave off fatigue.
The First Steps Can Be The Hardest
If exercise is so good for us, why do we often have a sense of aversion to it? Science as yet has no answers for where those sluggish feelings come from, but studies3 suggest that we equate a sense of fatigue with the amount of effort it takes to push through and start that workout.
Mindset is key. Expecting those feelings of resistance can help you prepare yourself to determine to get through them.
Keeping Exercise In Perspective
You don’t have to work out hard to get the benefits of exercise. Especially if you’re fatigued, low intensity activities like a brisk walk or cycling are great ways to stay active. Low-intensity strength training is another way to circumvent the workout blues, and studies have shown4 low resistance training has an impact on muscle strength and tissue composition comparable to heavy lifting.
If you’re planning on following a high-intensity workout program (there’s solid evidence of its benefits5 ), on days when you’re feeling tired, less can be more. Focus on a mini-session of 10 minutes of intense exercise. It will benefit your energy level and keep your mind in the habit of exercising.
Get More From Exercising
The best way to maximize the energizing health benefits of exercise is make sure lifestyle factors align with your training goals. Ensuring you get enough sleep, maintaining a balanced diet, keeping stress under control are the foundations upon which your wellbeing rests.
You should also be on guard to avoid overtraining, which can cause you to feel fatigued. It is important to allow your body to rest and restore muscle tissue. Important too is the need to supply your body with high quality protein within 30-60 minutes after exercise.
Precision nutrition is the ideal way to support your body after a grueling workout. Promax offers the highest quality protein and carbohydrates in delicious, easy-to-digest bars.
1. Chen, Martin K. “The epidemiology of self-perceived fatigue among adults.”Preventive medicine 15.1 (1986): 74-81.
2. Puetz, Timothy W. “Physical activity and feelings of energy and fatigue.” Sports medicine 36.9 (2006): 767-780.
3. Marcora, Samuele. “Perception of effort during exercise is independent of afferent feedback from skeletal muscles, heart, and lungs.” Journal of applied physiology 106.6 (2009): 2060-2062.
4. Taaffe, D. R., et al. “Comparative effects of high‐and low‐intensity resistance training on thigh muscle strength, fiber area, and tissue composition in elderly women.” Clinical Physiology 16.4 (1996): 381-392.
5. Laursen, Paul B., and David G. Jenkins. “The scientific basis for high-intensity interval training.” Sports Medicine 32.1 (2002): 53-73.
Looking for that special dessert to make for your loved one this Valentine’s Day? Don’t worry; we’ve got you covered with the most delicious, chocolatey, gooey recipe. Not only does it taste amazing but it’s full of protein too!
1 Promax LS Chocolate Fudge Bar
3 Tbs. Coconut or Almond Milk
3 Tbs. Dark Chocolate Pieces
2 Tbs. Oat Flour
1 Large Egg
2 Tbs. Protein Powder
Non-Stick Cooking Spray
2 Oven-Safe Ramekins
1. Preheat over to 400°.
2. Chop the Promax LS Chocolate Fudge Bar into several small, bite-sized pieces. Set aside.
3. Combine Coconut or Almond Milk and Dark Chocolate Pieces in a glass bowl. Microwave on high for one minute or less, until gently melted.
4. In a medium size bowl, whisk together Oat Flour, Egg, and Protein Powder. Do not over mix. Add a splash of water if necessary, to create a thick, pudding-like texture.
5. Add the melted Milk/Chocolate mixture. Whisk to combine, but do not over mix.
6. Spray two ramekins with non-stick cooking spray and pour approximately 1/4-cup of batter into each ramekin.
7. Place the chopped Promax LS Chocolate Fudge Bar pieces on the batter, in each ramekin. (Add a few more dark chocolate pieces, for a richer chocolate flavor.)
8. Put remaining (about one spoonful) of batter on top, to cover the pieces.
9. Bake at 400° for 10 minutes. Cool slightly.
Don’t forget the Promax LS Chocolate Fudge Bar!
Losing weight is one of the most challenging tasks to undertake. Sure, you can grab a protein bar here and there, take a walk around the block a few times a week, and pray for miracles. But if you don’t commit yourself to the weight loss process, you will never have success. It takes willpower and determination to successfully shed pounds. Promax is here to help you get started on the path to a healthy, fit body with 12 diet changes you can make today.
- Eat more often. Instead of grabbing 1 or 2 large meals each day, keep your metabolism running with 6 small meals every day.
- Stop the soda. These delightful, carbonated beverages are loaded with sugar, which will find its way to your waist. Opt for water every chance that you can for the best weight loss results.
- Savor protein. Protein helps your body feel full faster, so make it a daily part of your diet. You can find protein in our bars, or you can opt for protein-rich foods.
- Keep it moving. When you can walk instead of driving, do it. You need as much movement during your day as possible. Even if it is just a brisk walk around the block after work, make sure you incorporate activity into your daily schedule.
- Get rest. A good night’s sleep is essential to a healthy body and mind. Make sure you get your required amount of sleep, usually about 8 hours.
- Load up on veggies. Instead of sweet snacks for your cravings, stock up on veggies. You can buy them bite-size, or you can save money, and cut them yourself. Just make sure they are ready to eat when hunger strikes.
- Spice it up with salsa. Instead of reaching for the sour cream for your baked potato, opt for salsa instead. This is a tasty veggie treat that has fewer calories. You can spice up a variety of foods without adding too many calories.
- Brush, brush, brush. Brushing your teeth right after a meal helps rid your mouth of the after taste of yummy foods, which lessens your chances of going back for seconds.
- Use smaller plates. Instead of a large dinner plate, use a smaller dish for your meals. Your eyes will still see a full plate, but you will eat less food.
- Keep it brown. Whether it is brown rice or whole-grain, you need to switch out your white foods for brown ones. These darker alternatives are healthier and easy on the waist line.
- Use a list. Always make a list, and stick to it when shopping for groceries. This will help you avoid all those last-minute purchases, usually of sugary snacks.
- Shop right. Speaking of shopping, stick to the outer edges of the store, where you will find veggies, fruits, meats, and other healthy items. Interior aisles tend to be full of snacks and other treats.
If you want to learn more about healthy weight loss, contact us today at Promax.
Information posted on this website is intended for informational and educational purposes only. Promax Nutrition Corp. (“Promax”) has compiled and prepared this information to help educate viewers about the importance of diet, exercise, and other lifestyle factors in maintaining good health. Promax intends to provide current and accurate information, but does not guarantee the accuracy, completeness, timeliness or usefulness of any information or resources listed on this Site. Promax assumes no responsibility or liability for any use of, or reliance on this information. This information does not constitute and should not be construed as medical advice. Consult your physician with any questions about your health, and before beginning any exercise or dietary program. Never disregard or delay seeking medical advice because of something you have read on this website. This Site has not been reviewed or endorsed by any governmental agency or certifying organization. Publication of links to third party websites and other information is provided for educational purposes only and does not constitute an endorsement of any Promax product.