Friday, November 27, 2015

[Video] Crazy Intense 10-Minute Fat Blasting Workout

We let you off the hook yesterday, since we figured you'd be busy cooking and enjoying time with family and friends, but we're not letting you off the hook when it comes to staying fit through the holidays! You probably ingested at least a few extra calories yesterday, so today we're back with a super intense fat burning workout that WILL make you sweat and burn off some of those rolls and pie you ate!

This home fat burning workout is perfect for those who have always wondered how to burn fat fast but were stuck in the mindset of thinking that traditional steady state cardio was the answer. In fact, because of the involvement of multiple muscle groups that this workout provides over plain treadmill walking or running, you can expect to burn more calories per minute than you would otherwise. In fact, if you do this one a few times over the next few weeks, you'll have a great head start on keeping off the holiday pounds! Give it your best for these 10 minutes and you’ll see that your energy expenditure and caloric burn can be significant.

This high intensity home fat burning workout can be performed with absolutely no equipment and in very little space, so even if you're staying with family this holiday, you can still squeeze in a workout - no excuses!

Now, let's kick some fat butt!  :-)

Please Note: This is a high-intensity workout! You should consult with your doctor or personal trainer before attempting this workout, especially if you are at a low fitness level. Always listen to your body, and pay attention to proper form when performing each exercise to avoid injury.

Tuesday, November 24, 2015

5 Foods to Improve Your Running Performance

With the great weather we've been having this fall, there is plenty of opportunity to keep your fitness routine going all the way up through the holidays. If you're a runner, living in a cold climate can often derail your exercise goals if you are not able to get outside and run as much for several months in the winter. You can still run indoors though, and when you do, make sure you're eating the right foods to stay on track!

There are a few things you may already know about food and your running performance. You may have realized, perhaps by learning the hard way, that it’s not good to eat right before you run. You may have also realized that some foods give you more energy than others. But what you might not realize is that food also has numerous health benefits, and when you choose the right foods it can enhance your running performance. Here are 5 to incorporate into your diet year-round.

#1. Nuts

(Image courtesy of zole4 at
Nuts like almonds and pecans have three benefits for runners. They contain healthy omega fatty acids which reduce inflammation. Reduced inflammation means less irritation and pain in your muscles and joints. They also contain a healthy amount of protein which is needed for muscle repair. And during runs nuts are rich in fiber which digests slowly in your body and helps your blood sugar levels remain even.

#2. Quinoa

Perhaps you’ve heard about this wonder grain. Quinoa is a whole grain that is packed with protein. As a whole grain that means it is an excellent source of carbohydrates which runners need for energy. And the protein in quinoa helps your muscles repair after your run. When your body has a food source to turn to for muscle and cellular repair it results in fewer aches and pains.

#3. Coffee

Caffeine is a common ingredient in many sports nutrition drinks, gels, and bars. It provides a nice energy boost during your workout. Studies have also shown that people who consume caffeine before a race or a run have a lower perceived effort level. Meaning they don’t feel like they have to work as hard to achieve the same result. Take care though; some runners suffer from stomach distress if they consume coffee before a run - and moderation is always key. One cup of coffee is plenty.

(Image courtesy of dan at
#4. Salmon

We’re back to those amazing omega three fatty acids. Salmon is one of the best sources for these fats. They reduce inflammation throughout your body including your lungs and heart too. Studies have shown that eating salmon reduces asthma symptoms. You can also take an omega three fatty acid supplement or try another cold water fish like cod.

#5. Steel Cut Oats

Steel cut oats are the unprocessed form of oatmeal. They take a bit longer to cook than your standard quick oats but they taste better too. Try them with nuts and berries for a breakfast that will keep you full and energized for your entire run. The carbohydrates from the oats are an excellent source of energy. The berries provide antioxidants and the nuts are rich with omega fatty acids and protein.

Experiment with different foods to find the pre and post workout meals that work best for you. As a runner you know the importance of providing your body with energy, so give it the best fuel possible with these five foods.

Thursday, November 19, 2015

[Video] 10-Minute Full-Body Metabolism Boosting Workout

Build strength, increase flexibility, and burn fat in just 10 minutes with this high-intensity interval training workout. This full body workout tones your entire body from head to toe, while increasing your cardiovascular capacity and boosting your metabolism to burn more calories even while at rest. Each exercise is done for 30 seconds, with a 10 second rest in between.

Keeping your metabolism running high during the holidays can help you avoid packing on those holiday pounds! Even though you may be extra busy this time of year, by getting in quick but intense workouts like this one, you can achieve good results, and keep the holiday weight at bay.

This workout is a great example. It only takes 10 minutes, and requires no equipment - just your own bodyweight, and a towel or exercise mat. Do this one a few times every week throughout the holiday season to stay in shape.

Please Note: This is a high-intensity workout. You should consult with your doctor or personal trainer before attempting this workout, especially if you are at a low fitness level. If you are a beginner, follow the modified versions of the exercises, and be sure to watch for the cautionary tips to help avoid injury.

Tuesday, November 17, 2015

4 Healthy Protein Smoothie Recipes To Improve Your Workout Results

As we discussed last week, a protein shake or smoothie can be a great way to get the protein you need to support your fitness and workout goals. This week, we've got 4 tasty recipes to share with you, but first, when should you drink your protein smoothie?

Some people like to consume their smoothie in the morning. This can be a great idea if you generally don’t feel hungry in the mornings. A protein smoothie can provide a boost of energy to get you started for the day if you also feel tired.

Generally, a smoothie that is consumed pre-workout (before the workout) can generate the best results due to the high amount of natural sugar carbs and fast release energy that can increase performance during workouts.

And, of course, a protein shake can be great after workouts to aid in muscle recovery. Here are some tasty options to try.

4 Protein Powder Smoothie Recipes

1. Banana-Oat Protein Smoothie

Svenska: Tropical Smoothie
 (Photo credit: Wikipedia)
Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout - it will sustain your blood sugar and prevent muscle cramps.

1-2 scoops / 25-50 grams (depending on your protein goals) of organic whey protein powder
2 scoops / 50 grams of oats / Instant Oats
1 & ½ half bananas
1 & 1/2 half cups of low or non-fat milk

2. Tropical Breeze

With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.


1 cup vanilla almond milk (unsweetened)
1 cup pineapple
1 teaspoon fresh shredded coconut (no sugar added) or coconut milk
1/2 cup blueberries (get frozen when out of season)
1 scoop of organic whey protein powder (unflavored or vanilla flavored)

3. Blueberry Blast

With the various micro nutrients packed into blueberries it means that not only are you benefiting from all the pro’s already outlined but you are also becoming healthier all at the same time.

1 cup vanilla almond milk (unsweetened)
1 frozen banana
1/2 cup blueberries
1 scoop organic whey protein powder (unflavored or vanilla flavor, but, watch the sugar content on the package)

4. Banana Bread Shake

Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

1- 2 Scoops / 25-50 grams (depending on your protein goals) of organic whey protein powder
1 banana
½ cup of Oatmeal
3/4 cup bran flakes
1 bottle of water
Sweetener to add taste (be sure to use honey or stevia - not an artificial sweetener)

Try These High-Quality Organic Protein Powders:

Friday, November 13, 2015

[Video] High Intensity Cardio & Strengthening Workout

Boost your metabolism, burn fat, and build muscle with this full-body high-intensity interval training workout. It only takes 30 minutes, but you can burn up to 450 calories, as well as increasing your metabolism to keep burning fat even after you're done!

The full 30-minute workout includes a warmup and cool-down, with 10 1-minute strength-building and cardio exercises in between.

All you need for this workout is a set of 3-10 lb dumbbells and a mat, so you can do it just about anywhere.

Caution: Please note that this is a high intensity workout, so you should consult with your doctor or physical trainer before attempting it, especially if you are at a low fitness level, or have any pre-existing injuries.

Grab a mat and some water, and let's work out!

Tuesday, November 10, 2015

Can Protein Powder Smoothies Improve Your Workouts?

One of the most important aspects of living a healthy lifestyle is diet. Sound nutrition can truly make such a difference in your daily energy levels, disease prevention, health, and improving the results of your hard work in exercise.

Protein, along with carbohydrates and fat is what is known as a "macronutrient," this simply means the body needs large amounts of it as compared to micronutrients, which include, vitamins and minerals and are needed in lesser quantities.

In contrast to micronutrients, the body doesn’t store protein to draw on when it needs it, so it should be an important part of your daily diet.

The Power of Protein

•    Protein is an essential component of every cell in the body.
•    The nails and hair are made mostly from it.
•    The body uses protein for vital internal functions, such as, to repair and build tissue.
•    It is the building block of bones, cartilage, skin, blood and muscles.
•    Protein also makes hormones, enzymes and other vital chemicals in the body.

Benefits Of Protein For Workouts

Along with the vital benefits of protein mentioned before, ingesting protein after a workout, especially after doing strength and muscle work is one of the most important times to get protein into the body.

This is because it will go to the muscles where it can begin the healing and recovery of the "micro tears," which are small tears in muscle tissue caused by intense contractions of lifting weights. When these tears heal, this is when your muscles get stronger.

The key to supplying and nourishing the body with protein is to choose the right forms.

When it comes to eating animal protein for example, it is best to choose lean varieties most of the time, such as, chicken and turkey. 

And, then there is the highly efficient, convenient and fun protein powder and all that it can do to improve the efficiency of your workouts and nutritional stability.

Protein Powder Smoothies & Shakes

English: A chocolate-flavored multi-protein nu...
Chocolate protein shake. (Photo credit: Wikipedia)
It is a fact that the best way to get the needed benefits of protein is through solid food, but, this is not always possible or convenient, as people are busy, and have hectic lives. Hitting your protein macronutrient goals day by day can be a really difficult task. This is how protein shakes can be of great use.

By enjoying delicious protein powder smoothies you can enjoy what you’re consuming while reaching your goals.

Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since it will reach the muscle within 30 minutes of ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.

Protein, alike any other macro nutrient is essential to make sure that you get everything out of your workout. Being dehydrated before a workout can be detrimental to your performance and cause a significant lack in strength and focus.

Protein smoothies, as well as, water, are an excellent way to keep hydrated before a workout!

Unlike standard protein powder shakes (typically mixed with water or milk) protein powder smoothies not only provide essential protein to reach daily goals, but, they are also an excellent source of energy from the natural sugar within the fruits that you include.

This means that with a single protein powder shake you can stay hydrated, reach your protein goals, enjoy a nice tasting drink, as well as, benefit from an increase in energy levels!

What could be better?

Does The Brand Of Protein Powder Matter?

Some people think of protein powders as a “magic solution” to building muscle. This is not the case. Protein powder is simply a convenient way of consuming grams of protein. A gram of protein from a chicken breast is identical to a gram of protein from powders.

Make sure you read the label when purchasing your protein powders. Typically, a solid protein powder will contain 20 grams of protein for every 25 grams powder. Some cheap protein powders are full of sugary carbs and little protein content. Always choose all natural products without unnecessary added artificial ingredients. Organic whey protein is one of the best sources of protein you can find, so if you can, try to find protein powders that contain organic whey.

Check back next Tuesday for 4 healthy and delicious protein shake recipes that are super easy to make, and super healthy too! 

Here are some good, natural, and healthy protein powders to try:

Thursday, November 5, 2015

[Video] 4 Simple & Effective Desk Exercises

Did you know that sitting at your desk for more than 6 hours a day not only limits your energy, but also shaves years off your life?

If you're trapped at a desk all day at work, there are still things you can do to get more exercise into your day. These 4 simple exercises can all be done right at your desk, and they will keep you energized throughout the day, alleviate pain and stiffness, and build strength - even while you're still at work!

The important thing to consider when you have a desk job that limits your activity is that doing even just a little bit (more often) helps to keep your muscles on alert and prevents them from wasting away over time. In this quick desk workout video, we give you a simple plan for getting in more exercise at work - even if you're pretty much chained to your desk from the moment you walk in the door.

These 4 exercises address posture, flexibility, and strength, from your back and neck, to your legs, arms, and core.

Do them once every hour, or at the very least a couple of times per day, and see how much better you feel!

Tuesday, November 3, 2015

5 Tasty Snack Ideas For Staying Healthy And Productive At Work

If you want to stay fit and healthy, it's hard to avoid talking about food once in a while when it comes to exercise. After all, they are both essential parts to the puzzle, and one can definitely affect the other. This month, we'll be sharing some healthy eating-related tips that can really improve your fitness results. We'll start off where we've been for the past few weeks: at the office.

Work days can seem long and tiring, and everyone needs a little pick-me-up during the working hours. Sure, you may eat breakfast, lunch, and dinner according to schedule, but sometimes in between energy levels can crash and leave you wanting to go to dreamland. This is where snacks can come in very handy.

However, a majority of people tend to make the mistake of opting for sugary and carb-heavy snacks like doughnuts, bread, pastries, and sugar-laden coffee to increase their energy levels. These types of snacks may pick you up for a while, but eventually your energy levels will crash even lower than before - and you'll end up gaining an extra 10 lbs before you know it!

Instead of reaching for the quick-fix carbs, stock your desk and office fridge with these healthy alternatives. Not only will they replenish your energy for a longer period of time, but they'll also help you keep the weight off instead of derailing your fitness goals.

1. Apple slices and peanut butter: Low in carbs and all-natural, this snack will please your sweet tooth while giving you some good nutrition as well. Just be sure to use natural peanut butter with no added sugars or unhealthy added hydrogenated oils.

Cashew nut snack, roasted and salted
Roasted cashews make a great snack. (Photo credit: Wikipedia)
2. Mixed nuts: Nuts contain healthy fats, some carbs, good amounts of proteins, and several vitamins that will keep your energy levels up without resulting in a crash later on. These make a super simple snack, and you can keep a jar containing different types of nuts mixed together (cashew nuts, almonds, pecans, and so on) on your desk. Don’t eat too much at one go though; nuts still contain a high amount of calories. Limit yourself to a handful or so.

3. Vegetables: Of course, you probably know about this healthy snack idea already, but are you eating enough of them? To make it simple, you can bring carrot sticks, radish sticks, or cherry tomatoes to work to snack on when you feel a little famished. These snacks are low in calories and high in fiber. Sprinkle on a little salt or dried herbs for extra flavor if you like.

4. Fresh fruits: The next best snack to vegetables is naturally fruits, since fruits are high in fiber, taste good, and have a high water and vitamin content as well. You can bring apples, oranges, grapes, or other such small fruits to work to eat when you need a boost.

5. Yogurt: Yogurt is a refreshing and healthy snack to have, as long as you stick with the sugar-free varieties. If you want more oomph, add in some oats, fresh or dried fruits, or flax seeds into your yogurt for a more balanced snack with more staying power.

These are just a few of the many different healthy snacks you can indulge in to give you some extra energy when you are feeling low at work. There are many others you can try; just experiment and see which natural, unprocessed foods taste good to you and make you feel energized at the same time.