Okay, the top three sugar-coated holidays are coming up and you need to be ready for them! Instead of pretending like you’re not going to partake in this year’s candy corn, turkey stuffing, or Grandma’s secret pink Jell-o recipe this Christmas, get your body trained and ready… the good times are coming!
Morning Metabolism Wake-Up
The best thing you can do for your metabolism is to WAKE IT UP and get it moving, first thing in the morning!
Drink 16 oz. water.
Three rounds of:
> 10 Air Squats – Keep your weight in your heels and chest up.
> 10 Push-Ups – Chest to the floor! Drop to your knees if you have to.
> 10 Sit-Ups – Push those heels into the floor.
Eat a clean, simple breakfast. (My favorite is eggs, zucchini and avocado.)
Make your bed! This does not burn fat, but you’ll feel better throughout the day knowing you would make your mother proud!
Lunchtime (not party time)
Just like any race, those who are the most prepared usually take home the gold! Packing your own lunch is the best way to prevent “mid-day regret syndrome” which usually includes fast food, high-carb sugary snacks and wrestling with the vending machine monster! Some foods I pack with me are: lunch meat, full fat cheese, nuts and vegetables. I always have gluten-free Promax bars with me to snack on throughout the day and to keep me from getting hungry and making bad choices! It also helps that they are delicious tasting!
Winner, Winner, Protein Dinner!
Because carbohydrates are never hard to find, I like to prepare my meals around my protein! Chicken, steak or fish are usually the spotlight of my dinners, with fibrous vegetables as the sideshow! Asparagus, broccoli and brussel sprouts are great steamed or sautéed in coconut oil. Don’t be afraid to add healthy fats like avocado, fatty fish and nuts to your diet. They will help you feel fuller, longer, carry essential nutrients through your body and are a natural source of energy!
As our schedules get busier and busier we have to make sure we keep our health a priority. The only way I make sure to get my workout in is to make it mandatory in my schedule! What time you train is up to you, but if you are tired, drained or wiped out at the end of the day, I would recommend getting your Sweat On in the morning so you never miss a workout! I am including one of my favorite “no excuses” workouts I do whenever I don’t have time and can’t make it into the gym!
Five rounds of:
> 10 Air Squats – Getting that booty LOW.
> 8 Push-Ups – Touch the floor with your chest and drop to your knees if you have to.
> 6 Lunge Jumps – Keep weight in heels and chest up. Jump straight into the air and switch legs before landing.
> 4 V-Ups – Keep legs and arms straight.
> Two Minutes of Jump Rope (or 100 High Knees if you don’t have a rope).
On August 28th, Promax hosted a live Twitter event with fitness expert, Joel Harper and seasoned dietician, Julie Feldman. Harper provides nutrition and fitness advice, from Dr. Oz to elite athletes and celebrities. Feldman has been a practicing dietician for 13 years and is the author of “Grocery Makeover: Small Changes for Big Results”.
These two incredibly knowledgeable people answered a variety of questions and gave excellent tips about maximizing effort and time in the kitchen, and in a workout, to get the best results.
We highlighted a couple of the key questions and answers from our exclusive event—read on below!
Q: Julie, in your book “Grocery Makeover”, you mention three things people should focus on to achieve a healthy lifestyle. What are they?
A: First off, eat low-sugar, high-fiber foods coupled with lean protein to keep insulin production low. It is important to know that insulin is a fat storage hormone. Secondly, develop a game plan. The biggest mistake is thinking that being healthy is easy. Being healthy, successfully, requires planning. Thirdly, be a mindful eater. We are casual with what we eat. Raising awareness and mindfulness is critical.
Q: Joel, people tend to have less time to work out. What are some tips to get an effective workout with minimal time?
A: Pick exercises that use multiple body parts at the same time. Always push yourself. Don’t dilly-dally. Be your own coach instead of wasting time talking about it. Remember to listen to music that pumps your energy level up and makes you want to work harder and quicker. Lastly, plan your workout to ensure that you are as efficient as possible.
Q: Joel, how vital is protein consumption before/during/after a workout?
A: I can’t be clearer by saying that protein is CRITICAL to consume. Your body needs it. You always want to eat it within 30 minutes of working out. I always have a Promax bar in my bag. Protein has its hands in every critical function of the body. If you are exercising, you are breaking down muscle during the activity and you want to repair it afterwards with proper nutrition. The protein needs of active people are higher and influenced by the length, frequency and intensity of a workout.
Q: Julie, in your book, “Grocery Makeover: Small Changes for Big Results” you discuss the convenience of protein bars in your diet and the key food facts to look for in a bar. What are they and which bar do you recommend?
A: In our busy and harried lives, there exists a need for nonperishable sources of balanced nutrition. In my clinical practice, I find bars to be an exceptional option. If your bar is going to provide nutrition as a snack, it must have three grams of fiber. If your bar is intended to replace a meal, I aim higher and hope for at least five grams of fiber per bar.
Unless you are on a protein-restricted diet, it is essential to incorporate protein each time you eat. A meal should do more in the way of providing protein. Ideally, a meal replacement bar would have between 14 and 21 grams of protein per serving. Promax LS bars fit the bill, offering 18 grams of protein.
Avoid adding bars to your diet that are filled with unnecessary ingredients, including sugar alcohols. For example, if a bar sounds too good to be true because it has zero grams of sugar, be sure to keep reading (the label). By swapping a satisfying bar for one that hardly makes the grade, you will notice that you feel full for significantly longer and that your energy level is improved as well.
Home of the best running and workout music in the world, RockMyRun will help you stay motivated, energized and perform better during your next run or workout. Thanks to a great partnership, you can now receive a 1 month free premium membership to RockMyRun with your online purchase of Promax Nutrition products.
Your gift will be added automatically at checkout with any purchase of Promax products. You will receive your coupon code in your email confirmation, as well as in your product shipment. The coupon code can be redeemed at www.rockmyrun.com/promax
Everyone I know wants to improve their running times. I want to help you run your best, injury free, while you learn how to condition your muscles more efficiently. Go ahead and give these tips a try so you can start maximizing your run and be the leader of the pack.
1. Take it easy. If you hear that loud thumping going on, make sure it isn’t you pounding on the pavement. Take it easy on your foot strikes on the way down with your feet and plant them more gently. Think as if you’re running on a piece of glass, and that you don’t want to shatter the glass. Doing this will help you use your muscles and not your joints. Also, pay close attention to your knees and ankles, and use them as springs.
2. Watch your posture. Keep your shoulders back, to prevent slouching, and raise your head up to the horizon, so you’re not looking down. You’re better off on slowing down your pace and having good form, than leaning forward with poor form and causing yourself to run less efficiently.
3. Listen to your body. If you experience any aggravation or ongoing persistent pain, stop. Yes, stop running. No need to make an injury any worse. Your body signals you with a pain message and you need to attend to it.
4. Watch that pace. You may feel fantastic on those first few miles, but nothing is more grueling than burning yourself out well before the race is over. Think of your car and staying at the right speed limit for the best MPG. Keep your fuel tank running efficiently and save your after-burners for the end of your race.
5. Get rest. Not only 7-8 hours of sleep every night, but you need to alternate the days that you are running and make sure you rest on those days off. This will allow your body to repair itself, so that you can run more effectively.
6. Keep your tank full. Make sure you’re staying hydrated and eating nutritiously. You may want to start your run on an empty stomach, but you will pay the price later on. You simply need fuel to power your run. I recommend eating protein 45 minutes prior and within 30 minutes afterwards such as a Promax Lower Sugar protein bar.
7. Stay hydrated. Whether you’re going for a short run or long run, you definitely want to keep a water bottle on your waist or make 100% sure you have access to water- multiple times on your run.
8. Keep it interesting. Don’t get into the routine of going around the same old block. Make your run interesting by switching up your course, doing intervals, the stairs, and latch on to someone who challenges you to take your run to the next level. Drifting off into runner’s bliss is great too. Pair this runner’s high with a great course- and you’ll be done before you even know it.
9. Wear properly fitted shoes. The last thing you need are running shoes that don’t fit. I know that style can sometimes win you over, but make certain they fit properly. From blisters, to cramping of your feet, avoid these by getting fitted properly by an expert. Also, beware on how long you keep running in those same pair of shoes. Just like balding and worn out tires, you need to change your running shoes too.
10. Loosen your grip. Keep from holding your fists tightly while running. This allows you to have a more relaxed running form and to not waste energy on unnecessary tension. Remember to shake your hands every so often.
11. Catch your breath. Make sure you push yourself enough to get your breathing going, but don’t go overboard with erratic breathing either. Take deep breathes and exhale nice and smoothly- keep a steady rhythm going. Make sure you aren’t holding your breather either. Create a consistent pattern, so that when the going gets tough your body automatically knows what to do. You’ll pay the price in the end, so breathe!
12. Massage. Finally… the reward for all of your hard work! Sometimes you may not even realize you have a knot until you’re in the hands of a great masseuse. It is great to be put back together a bit and to mentally let go and float. I recommend treating yourself to a massage every 2-3 weeks. If you can’t get a massage, then use a foam roller a few times a week, or take a nice warm bath to relax your muscles.
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.