Summer is here, and while your kids are probably going wild, you might be a little stressed out. After all, what are they going to do all summer? TV, video games, and phones are incredibly attractive to kids looking for a technology fix, but they don’t help much when it comes to exercising and staying healthy. If you’re lucky enough to work from home or have summer off, you can keep your kids outside and busy, but not everyone has that ability. In fact, you might have to structure some time to get in a workout—for both you and the kids. This is actually a lot easier than it sounds, but if you’re looking for some ideas, we’ve got you covered.
Get Out And Garden
Even if you don’t have a huge yard, you’ve probably been eyeing it lately, thinking it could use a little more color this summer. Or a few more shrubs around the back, or even a new tree out front. The point is, gardening is actually a pretty good workout if you spend an hour or two outside, moving around, and getting dirty. Young children will love helping mom and dad with the flowers, and your older ones, while possibly less enthusiastic, can actually dig the hole for that tree or those shrubs. Win-win.
Your children probably aren’t ready to hit the weights, and there’s a chance you’re not in any hurry to start pumping iron this summer either. But bodyweight workouts are a good way to get in shape without going to the gym, and your kids can do them right along with you. Exercises like planks, push-ups, pull-ups, sit-ups, leg raises, and squats can help your whole family stay in shape without consuming a ton of your time. Think about simple ways to work them into your daily routine, like working out during commercial breaks when you’re watching their favorite show.
Family Walks or Hikes
Getting out and walking every day is good for both your body and your mind. Maybe you all go for a walk around the neighborhood before dinner, or head to the nearest hiking trails on Sunday afternoons—whatever the case, creating a routine that you stick to will help keep both you and your children fit this summer.
Head To The Park
Maybe your little ones aren’t up for a long hike, but they’ll certainly enjoy going to the park. And guess what? You can get a good workout while you’re there. Certainly running around with your kids or kicking around a soccer ball is good for you, but you can also use the jungle gym for a quick upper body workout. You’d also be surprised at how many public parks have exercise stations for adults.
So don’t get overwhelmed this summer with all the energy your kids have without school. Instead, use it to keep both of you fit and healthy all summer long. And if you’re looking for a quick meal on the go to keep your energy up, then check out one of our Promax protein bars!
Summer is practically on top of us, so hopefully you’ve been working out regularly, at least if you want that beach body. So many of us do, and we put ourselves through grueling workouts in order to attain that figure. Unfortunately, many people forget a crucial step—eating healthy. There’s a reason you constantly hear people saying, “Abs are made in the kitchen.” If you want a great summer body, you have to pay attention to what you’re eating. And that’s tough if you happen to be a picky eater, because zucchini may be great for you, but taste-wise, not so much. Picky eater or not, you can still eat healthy and get that beach body you’re looking for.
Lemon Grilled Chicken Breasts
As long as you have chicken breasts, you’ll have some options for yourself or another picky eater. Seriously, they have plenty of protein and you can dress them up, or down, depending on how picky people are. Serve it with some brown rice and plain green beans, and you’ve got yourself a meal that you don’t have to pick around. Just make sure nothing touches on your plate.
Again, eggs have the protein and nutrients you need if you’re working out for swimsuit season. On top of that, baked eggs and whole grain toast is the perfect breakfast combo for a picky eater who doesn’t want all the extras. Add an orange or banana, and you’ve got all the energy you need to start your day off right.
Spaghetti and Meatballs
We know that pasta is verboten to some during summer because of all those carbs, but bear with us here. Try mixing up diced red peppers and zucchini in the meatballs, using lean ground beef, and you won’t even notice that the veggies are in there. Plus, you don’t have to eat this one every day if you’re looking for a six-pack. Just know that it’s a healthy and delicious option that any picky eater can stomach.
It’s actually much easier than you’d imagine to prepare your own breaded fish sandwich, and doing it yourself is so much healthier than driving through your local Captain D’s. Try making it even healthier by adding some cucumber slices and cabbage slaw if your palate can handle it.
Pinto Bean and Rice Burritos
The word “burrito” probably doesn’t conjure up images of tanned, toned bodies in your head, but burritos are the same as the fish sandwiches—they can actually be good for you if you make them correctly. Instead of beef, use pinto beans and brown rice, add plenty of lettuce, and try salsa and peppers if you dare. Seriously, they make it a lot better.
Of course, there’s another option that’s healthy, delicious, and easy no matter where you are or how much time you have – a Promax protein bar! No one’s saying you should eat them for every meal, but if your options are your friend’s “super healthy surprise” or the protein bar, then just know that our protein bars taste great to even the pickiest of eaters. Try one today and pick your favorite flavor!
There just isn’t a better time to get out and be active than in the summer. You might have beautiful weather, and you might have blistering heat, but you also have a lot of daylight and an urge to get outside. But even if you’re in the best shape of your life, the change in temperature could spell trouble if you aren’t careful. Your body isn’t used to the summer heat yet, and that can affect your workout, and even your health, if you don’t take some precautions. Summer workout safety doesn’t have to be extreme, but if you follow these tips you can stay safe and get a more effective workout.
- Time it right
Most of us have some trouble getting up in the morning, but once the summer heat comes around, you should try to prioritize getting up and working out before the heat really starts getting bad. Otherwise, wait until later in the evening when it begins cooling down. Working out when the sun is beating down and the temperatures are at their highest can negatively affect your workout, as well as make you just plain uncomfortable.
- Wear the right clothing
Wearing loose-fitting, light colored clothing can do wonders for keeping you cool when the temperature spikes. Tight fitting workout clothes may have worked well with cooler temperatures, but they can prevent air from circulating over your skin and cooling you down.
- Use sunscreen
If you’re going to be working out outdoors, you really should be putting on some protection for your skin. As well as reducing your risk of skin cancer later down the road, avoiding sunburns is a practical measure for your workout. A bad burn can make any movement of the skin painful, and even putting on a shirt can irritate the burned skin. Better to avoid it altogether if you want to stick with your routine.
- Stay hydrated
It might seem like a no-brainer, but staying hydrated means drinking more water than you usually do. No need to overdo it, though. Drink water before, during, and after exercising in the heat, and don’t try to push yourself when you’re already feeling thirsty or fatigued.
- Get acclimated
It may take up to two weeks for your body to fully acclimate to the heat. Ease up and be satisfied with a shorter or less intense workout. Your body will soon get used to the temperature, but in the meantime there’s no need to push yourself into dangerous territory.
Don’t forget about the humidity
A higher humidity actually makes hot temperatures more dangerous for outdoor workouts. That’s because it prevents sweat from evaporating off your skin and cooling your body. Check the heat index in your area to get a better idea of how it actually feels outdoors.
Working out in the summer heat can be more taxing than your normal workouts, and you’ll need something to help you recover quickly and get back at it. So pick up a Promax protein bar today, and discover why so many people rely on Promax for their workout nutrition.
“I’ve just been running, running, running today!” No, that’s not a marathoner, telling you about their latest race, it’s your overworked friend telling you about her schedule. There really is no rest for the weary, and some people just seem to be on the go constantly. How do they get it all done? What they definitely don’t do, is feed themselves junk or rely strictly on coffee for their energy. Although we’re not judging your fourth cup. No sir. But if you feel like you’re always on the go, and you want to get it all done without being completely beat down at the end of the day, then you may want to take a second look at what you’re eating. It will come back to bite you if you aren’t getting the proper nutrition, so check out some of these great snacks for busy people.
Homemade or DIY Trail Mix
Trail mix is practically the king of healthy snacking options. That’s probably because making it yourself gives you an almost unlimited array of ingredients that can be thrown together. Cashews, almonds, peanuts, raisins, cranberries, pretzels, and yes, even a few chocolate chips, can all go into your homemade trail mix. It’ll provide you with tons of energy throughout the day, and making it yourself is usually cheaper than buying a bunch of bags from the grocery store.
Hummus and Veggies
A container of hummus and some celery or carrot sticks is a great tasting snack that will give you the energy you need to make it through your day. There are a ton of different flavored hummus options out there, or you can easily make it yourself.
Ants on a Log
There are a few variations of this one, but the most popular is celery sticks topped with peanut butter, topped with raisins. Feel free to use a different kind of nut butter if you want, and we’ve also heard of people swapping out the celery for carrots.
Kale is in right now, no doubt about it. Some people aren’t too fond of the taste, but homemade kale chips let you spice things up a little without losing all the nutritional benefits. Wash your kale, tear it into pieces and set it on a baking tray. Drizzle it with olive oil, and add sea salt and spices. Then bake at 325 degrees for about 12 minutes or until crisp.
Hardboiled eggs are incredibly easy to make, they travel well, and they’re full of nutrients to help you get through that busy day. They’ll help satisfy your hunger, and keep you from heading to the vending machine later on.
And of course, don’t forget about Promax protein bars – perfect for people on the go. A busy schedule might keep you from getting a lot of snacking time during the day, but Promax bars go anywhere you do. Packed with protein and nutrients, these bars will keep you feeling satisfied and productive throughout your day. So check out the Promax line today and find the perfect bar for you!
Most of us have a workout routine that we enjoy, and while it may be similar to others, it’s almost never exactly the same. The one thing that unites us all is that we feel like we could probably be in a little better shape. Or a little bigger. Or faster. But every individual has their own approach to making those improvements. What’s your workout style? Take a look and see if you fit into one of these categories, and what it says about you.
Machines and Treadmill-er
You hit the gym, take a seat on your favorite machines and then migrate over to the treadmill or elliptical for a little cardio. You know what you like and what works for you – and that carries over into the rest of your life, too. You’re sure of yourself and your choices, and you’re dedicated to following through.
Bikram Yoga or SoulCycle? Pure Barre or circuit training? Your ClassPass means you don’t have to choose just one workout, you can dip your toe in all of them. Your interests are probably just as eclectic in the rest of your life, too – for example, you’ve probably tried all different kinds of diets, from paleo to vegan. Your varied interests give you plenty to talk about with friends, and lots of exciting new experiences to share with others.
Strictly Free Weighter
Your cardio is the walk from the car into the gym. You need two guys to spot your bench press, and you let everyone know that squats and deadlifts are the key to seeing some real gains. Supplements? Check. Gloves? Check. You don’t take the easy road in the rest of your life, either – you go all in no matter what goal you’re pursuing.
This isn’t a workout, it’s a lifestyle. You’re pounding pavement day in and day out, working towards a huge goal that’s too daunting for most people. You’ve got more self-discipline than most, though, and it shows in the way you eat, work, play….and pretty much do anything.
Chronic Cheat Day-er
One on, four off? Is that how it’s supposed to work? Not really, no, but at least you’re making an effort. Work’s just been so crazy lately, right? Tough to find time to get to the gym with everything else going on. You’ve got the best of intentions and do your best to make them reality, but sometimes life just gets in the way. But no matter what, you never give up!
Whatever your workout style, you’re going to need a protein bar that can keep you going and help you recover when you need it. Try a Promax protein bar today—there’s a flavor for everyone.
Training in the outdoors during the hot summer months is more challenging than working out during the cooler spring and fall months. As the heat and humidity increase, your overall performance tends to decrease. This is largely due to the fact that the body, on the physiological level, does not function as well. The body sweats more, which translates to dehydration. In addition, the heart rate is much higher and blood flow is reduced. As a result, less oxygen is getting to the muscles.
Sweating cannot be helped while working out, especially outdoors in summertime. Sweat is the body’s own natural air conditioning system to help cool down the body. The sweat removes excess heat from within the body. As the sweat evaporates, it cools. However, the rate of evaporation is directly related to the humidity levels. Higher humidity means slower evaporation and less cooling.
With sweating also comes dehydration, because the body is losing water, salt, and electrolytes. Further complicating matters is an increase in heart rate. Normally it will increase about four beats per minute when working out at temperatures below 75 degrees Fahrenheit. As the temperature continues to climb, heart rates can increase 10 beats or more per minute, with increases in humidity further contributing to even higher heart rates.
In addition, as sweat is released, the volume of blood flow declines, too. This means there is less blood returning to the heart and lungs to get oxygen and supply that oxygen to your muscles. Since the muscles are getting less oxygen, they cannot produce as much energy, so you will notice a slowdown in your workout routine.
However, exercising outdoors in hot summer days does have its benefits. Mainly, your endurance levels and performance will increase as your body acclimates to working out in this type of environment. Even still, there are several precautions you should take, along with these tips to ensure a safe workout:
- Keep hydrated. Drink a few glasses of water before starting your routine, and take along plenty of water. Remember to drink a little water about every fifteen minutes, as well as few more glasses of water afterwards.
- Avoid the hottest times of the day. It is best to avoid working out from around 11 a.m. until 5 p.m., as this is when it is hottest. Try to fit your routines in either before or after this time.
- Remember to protect your skin. Wear a high SPF rated sunscreen that is waterproof to protect your skin, even on cloudy and overcast days.
- Wear light colored, breathable clothing. Light colors reflect heat, and breathable clothing helps keep you cooler.
- Replenish lost electrolytes and salt after workouts. Eat sports nutrition bars and drink water infused with electrolytes to restore the proper levels.
Stock up on your favorite nutrition, sports, energy, and workout bars by ordering them direct from Promax Nutrition today, or call (888) 728-8962 for further assistance.
From short weekend beach trips to week long family getaways, and other such travel, it can be challenging to maintain you normal exercise, fitness, and dietary routines. Not to mention, you do not always have access to the same conveniences you have at home and at your local fitness center.
Some people will tell you since you are on vacation, you should relax, splurge, and enjoy yourself. However, you might be the type of person who will not be happy with themselves after returning home having packed on five or ten additional pounds.
The following suggestions and tips are ideal for both personal and business travel and will help you stay in shape, while still enjoying your summer adventures.
- Pack Workout Tools – Resistance bands, water weights, and jump ropes do not take up much room in your carry on or checked bags. These tools help you get in a 20 or 30 minute workout before heading out for the day.
- Utilize the Amenities in Your Hotel Room – Pack dry oatmeal, protein bars, and other such nutritious snacks and meals. As long as they are not liquids, you can carry them onto an airplane. If your room has a refrigerator, make a trip to a local grocery store and stock it with fresh fruit and vegetables, yogurt, and other healthy options.
TIP: If your hotel offers a free breakfast, you can pick up fresh fruit, yogurt, and other healthy items for free.
- Visit Your Hotel’s Fitness Center – Try to choose accommodations which feature a fitness center, to have access to exercise equipment and machines to supplement the workout tools you brought along.
- Do Your Workouts in the Morning – Getting up early while on vacation does not sound like fun. However, if you put off working out until later in the day or evening, you probably are going to feel tired and not do it. Plus, working out in the morning gives you more energy throughout the entire day.
- Drink Plenty of Water – Having easy access to water is sometimes challenging while traveling and on vacation. Make it a point to drink water throughout the day to help remain hydrated.TIP: Pack a reusable water bottle or two in your luggage and keep these in your mini fridge.
- Don’t Stress if You Deviate from Your Normal Workout Routine – You are on vacation or traveling with limited access. It is okay if you deviate a little. As long as you are trying to fit in 10 minutes of exercise and sticking to a healthy diet for your snacks and at least two out of three of your daily meals, you should be close to, if not in, the same condition as when you left home.
Remember to order plenty of protein and energy bars for your summer travels and vacations, by contacting Promax Nutrition today at (888) 728-8962.
Do not neglect your knees if you want to achieve better health and fitness. The quadriceps are an important group of muscles around your knee that are vital to movement. Strengthening your quads with a healthy regimen of exercise and nutrition, including getting enough protein from energy bars and snacks, can help you improve athletic performance, and avoid knee injury and pain.
What Are Quads, Anyway?
Your quadriceps, or quads, are a group of muscles located on the front of your thighs. The quads consist of the vastus intermedius, vastus medialis, vastus lateralis, and rectus femoris muscles. Pretty much any motion you do with your legs involves the quads, as they work to bend and straighten the knee. Maintaining strong quads can help prevent knee pain and injury, particularly among women.
Strong quads can help stave off knee osteoarthritis and reduce pain associated with the condition for those that already have it. Women with strong quads are less likely to develop knee osteoarthritis. Men can also benefit from strong quads, but the benefits are more pronounced among women.
Strengthening quads is particularly important to athletes who put a lot of wear and tear on these muscles. By strengthening the quadriceps, athletes not only reduce the risk of injuries to those muscles, they also reduce the risk of injury to other muscles, such as the hamstrings.
Four Quad Strengthening Exercises
For athletes and fitness enthusiasts trying to build bigger quads, the following exercises can put you on the right track:
- Squats – No other exercise is as effective as squats in building up thigh muscles. Although you can’t isolate your quads when doing squats, the exercise does greatly benefit a large area of your legs, including your quads. Squatting on a heel board can increase the workload for your quads somewhat, so it’s worth trying. Be sure not to overdo it, however.
- Dumbbell and Barbell Lunges – Dumbbell and barbell lunges are highly effective exercises for building the quads. These lunges increase strength and muscle size, and can also help improve your balance. For newbies, dumbbell lunges are a good starting point. You can eventually work your way up to the more demanding barbell lunges.
- Leg Presses – This form of exercise is highly effective for building strength. It requires less technical skill than a squat, making it great for people new to exercise. Also, leg press machines help stabilize muscles, allowing you to work with heavier weights.
- Step-ups – Steps ups allow you to build muscle stability and strength. Steps ups are unilateral movements that require you to develop balance. They strengthen each leg individually and are a good departure from the squat. Placing a barbell loaded with weight on your back or holding barbells while doing step-ups will increase their efficacy.
Eating right is also essential to improving your fitness. Many exercise experts recommend eating a protein-stocked meal or snack shortly after exercising to help the body rebuild muscles broken down by exercise.
Promax Nutrition provides all-natural, vegetarian protein bars for fitness and nutrition enthusiasts. Great-tasting and full of healthy protein, Promax bars are an excellent nutritional supplement for people serious about getting into the best shape of their lives.
Much has already been said about protein, and you probably already know the basics: It’s the building block of cells and hence the whole body, and it goes into making muscles, tendons, and organs, including skin. Proteins also contribute to the production of enzymes, hormones and neurotransmitters. Proteins are so embedded in our makeup and our nutrition needs that it impacts our lives and health in ways you might not even know.
So, here are five interesting facts about protein that you might not have heard before:
- Insects are good source of protein. They are on par with meat from other animals. Locusts and grasshoppers, for example, can supply the same amount of protein that by weight that beef does. Other edible insects, such as crickets, termites, and mealworms, vary in their protein content, but are on par with beef and seafood. The protein availability of insects depends on what they eat – they have to be fed the right kind of grains in order to be high in protein. So, as the world population continues to swell, you might start seeing insects flying off the shelves of your nearest store.
- Americans don’t eat the most meat. However, they are a close second to the inhabitants of Luxembourg. Each person there consumes a whopping 300 pounds of meat per year. Americans consume about 276 pounds per year. Americans’ taste for meat is declining – we consume about 20 pounds less per year than we did about 10 years ago. Beef used to be our meat of choice until about the early 1990s, when chicken started its ascent into popularity, and it has showed no signs of stopping.
- Protein makes your hair curl. Researchers looked at curly hair and straight hair through an electron microscope. They found that keratin – the protein that’s the primary component of hair – was distributed unevenly in curly hair: It accumulated on the inside edge of the curl, as opposed to being spread evenly over the hair, as in straighter hair.
- Some proteins have weird names. There’s the Sonic Hedgehog protein, which plays a role in the development of the brain and nervous system. There’s also Pikachurin, which is a fast-acting protein that facilitates visual function.
- Protein deficiency can have serious consequences. For example, if you’re lacking in the protein albumin – the most common protein found in your blood – you could suffer a variety of symptoms, including swelling all over the body. So, it’s important to eat a varied diet. Other signs of protein deficiency could be lethargy, muscle or joint pain, trouble sleeping … even hair loss and dried, cracked skin on the corners of your mouth.
Our protein bars and energy bars are great for giving you the necessary proteins you need if you’re always busy and need to snack between meals or ensure you get the right nutrients before or after your workout. Check out our selection of protein bars and other high-quality products, and get started on the path to better nutrition today.
The amount of time you should rest in between weightlifting sets is different for everyone. The time you should wait is based upon your goals and objectives. It is important to identify what your goal is and use that goal to determine appropriate resting periods. Some of the more common goals people have include:
Strength Training – This type of weightlifting is to help you get stronger faster. The ideal rest period for strength training is between three and five minutes. This is due to the body’s ability to produce phosphagen, which it only has a small amount of and quickly burns through. Phosphagen makes it possible to lift heavy weights and perform one to six reps in quick succession without the use of oxygen.
Muscle Building (Hypertrophy) Training – This training helps increase muscle mass, so you can get bigger quicker. With muscle building training you should be using moderate to heavy weights, and be able to perform between six and twelve reps at a time. Muscle growth is stimulated by the release of anabolic hormones by the body. Resting one to two minutes between sets causes the body to release a greater amount of this hormone and results in bigger muscles.
Endurance Training – This weightlifting training helps to increase muscular endurance rapidly. The objective is to help the muscles become more resistant to fatigue. One of the more common causes of muscle fatigue is the build-up of lactic acid in the muscle tissues. In order to remove the lactic acid, and at the same time increase endurance, you want to use light to moderate weights and complete between fifteen and twenty reps in about a minute or less. Rest periods should be approximately 45 seconds to 2 minutes, in between sets.
With each type of weight training, as you can see, there are different rest periods in between sets. Therefore, you should focus on only one of the above goals/objectives for your entire weightlifting session. It is perfectly acceptable to mix it up and concentrate on muscle building during one session, endurance in another, and so on.
Weightlifting and Weight Loss
In addition, there are people who use weightlifting as a means to burn calories and lose fat. In this situation it is best to use a combination of strength, muscle building, and endurance training, along with cardio training. Just remember to concentrate on only one type of training at each workout session.
It is equally important to remember that muscle tissue weighs more than fat. As you work out and your endurance, muscle mass, and strength increase, so can your weight. By no means does this mean you are overweight. Rather, your body is becoming a lean, calorie-burning machine. As a result your dietary needs will also change, and your caloric intake could be more than before.
It is easy to supplement your meals and ensure your body is getting the right balance of nutrition with energy and protein bars from Promax Nutrition. For more information about our products or assistance with ordering, contact us today at (888) 728-8962.
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