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28
AUG

Exercising Requires Water and Rest

Filed Under: Diet & Weight Loss,Exercise and Fitness at 5:00 pm | By: Mauricio Matusiak, Senior Editor
Water RestEstablishing a good exercise routine isn’t easy but once that is accomplished, things just keep on rolling. Wrong! A couple serious issues can really put a stop onto your workout program: dehydration and injuries. Both can significantly affect your body but good news: you can quite easily prevent both of these problems.

First, dehydration is a serious matter. Many people don’t drink enough water on a daily basis as well as before, during, and after exercising. Thirst is the first sign that your body has had a significant loss of body fluids and replenishment is necessary. Other symptoms of moderate dehydration include dry mouth, decreased urine output, dry skin, and headaches. Dehydration can last a couple days and severe cases may lead to dizziness, fever, low blood pressure, irregular heartbeat and in the most serious cases, delirium or unconsciousness. Drink plenty of water particularly when you exercise and during hot days. Sport drinks can also be helpful to avoid extreme thirst.

Second, injuries can be another issue to hamper your workout program. When people are trying to establish an exercise routine or trying to lose weight, they often forget about a very important part of any successful workout program: rest. The human body needs rest to recover and people need to ensure they add that into the plan. A good number of injuries are the result of a tired body in need of recovery. For example, muscle injuries are often caused by fatigue. Plus, fatigue also leads to that feeling of exhaustion, tiredness, weariness, and lack of energy to do other daily activities. Studies have shown that lack of rest and fatigue play an important role in muscle strain injuries which can be easily prevented with periods of rest.

So, two easy tips to keep your workout going: drink enough water and get some rest!




13
AUG

3 Tips for Great Running

Filed Under: Diet & Weight Loss,Exercise and Fitness at 11:00 pm | By: Mauricio Matusiak, Senior Editor
RunningRunning can be fun. Some people have a difficult time to establish a solid running program but once that is done, running can be easy and fun. The basic “tips for running” are really important and can be considered rules for good activity: drink plenty of water, wear proper clothing, stretching, and proper nutrition. However, some people still struggle to maintain a regular running schedule for many reasons. Motivation, lack of time, muscle soreness are just a few reasons people stop running on a regular basis. In order to try to help, we present you a few “alternative tips” for great running.

1. Running Schedule

Organizing a proper running schedule is essential for a successful program. Try to plan your running based on your capabilities. For example, if you are starting and are capable of running 3 miles, try to do this distance three times a week, alternating with some rest days: Mondays, Wednesdays, and Fridays, or Tuesdays, Thursdays, and Saturdays. You can also establish a weekly distance, for example 10 miles: 2 runs of 3 and one run of 4 miles. Feel free to use the distance you feel fits your physical capabilities and time.

2. Music for Your Ears

Listening to music can be very helpful for runners. Set up your favorite playlist to keep you motivated during your runs. Another good tip: use your favorite song for the end of the playlist. For example, if you are running 30 minutes, set up your favorite energy boosting songs for the last 5 minutes of your run. It can be an easy way to give you the always-needed final boost and help your finish your run.

3. Track Your Results

Tracking your results can be a great way to keep you running. You don’t necessarily need to run faster every time your run as just seeing how much you have accomplished can be a great reason to get out there and keep on going. If possible, use one of those running aps that provides you all the info your need: distance, average, total time, etc.




29
JUL

New Brand Spotlight: GR3EN

Filed Under: Exercise and Fitness,Health Foods,Sports Nutrition at 7:00 am | By: Mauricio Matusiak, Senior Editor
Gr3enLucky Vitamin is happy to introduce a revolutionary product to our customers: GR3EN.

GR3EN is a one-of-kind energy drink loaded with superfoods to provide you the energy boost you need every day. Created by organic farmers from Hawaii, who believe in empowering people with positive energy from a handful of ingredients that you can pronounce, GR3EN is produced with organic ingredients with no cutting corners or compromising quality by using artificial fillers, sweeteners, fake flavors or stimulants.

GR3EN organic energy drink raises the bar with an organic dream team of wonderful ingredients: green tea, coconut water, guarana, and kale. GR3EN is pure, organic and powerful and is the perfect pick-me-up when you first wake up, need a lift, hit the gym, or hit the wall at work. GR3EN has the amount of caffeine equivalent of a cup of coffee but combines the health benefits of coconut water, green tea and kale juice, all in one can.

This 3 in 1 (hydration, energy and wellness) revolutionary product is 100% organic, gluten free, Non-GMO, vegan and contain no synthetic stimulants or artificial flavors. Each can has 150 mg of organic plant-based caffeine but it does not contain “iffy” ingredients found in most mainstream “Energy Drink” products and workout drinks such as taurine and synthetic B vitamins.

GR3EN roots are truly green as the company started as organic farmers growing super greens on rooftops. They proudly made history by installing the first certified organic food-producing green roof in the world through their parent company, FarmRoof. Today, GR3EN wants to spread organic farming through donations funded by sales of GR3EN Organic Energy.

You can save even more when you shop GR3EN products at LuckyVitamin.com. Just enter the promo code JULY15NEW15 at checkout to save 15% on all items of this new brand.

 

 

 




16
JUL

Caffeine Helps Improve Muscle Power and Strength

Filed Under: Exercise and Fitness,Sports Nutrition,Supplements at 7:00 am | By: Mauricio Matusiak, Senior Editor
CoffeeA new study shows that caffeine consumption might be helpful to improve muscle power and strength. Researchers from the University of Mississippi concluded that the effect of caffeine in the nervous system can alter the muscles’ ability to generate power.

Published in the American Journal of Sport Medicine, the controlled study was based on an average of 5mg of caffeine per kilo in athletes who consumed caffeine about one hour prior to exercise. The study findings show that caffeine can improve muscle power from signals sent from the brain, which controls muscles’ overall activity. If caffeine can improve brain function, consequently, it may also improve muscle response. Additionally, participants taking caffeine before physical activity reported less pain when exercising as well as during short term recovery.

Previous studies have found a similar link between caffeine and muscle force. Caffeine has been known to improve age-related changes in muscle strength as this energy booster is considered an excellent product to enhance muscle performance even in older muscles. Caffeine’s effect is often smaller for juvenile muscles, suggesting caffeine may not have such as enhancing effect in developing muscles.

Caffeine has been widely used by athletes for its multiple benefits. Many athletes believe that this substance can truly enhance physical activity as well as improve mental performance. Caffeine can significantly improve athlete’s endurance in sports where long-term stamina is needed such as running, cycling, and soccer.




10
JUL

7 Herbal Energy Boosters

Filed Under: Exercise and Fitness,Herbs,Supplements at 5:00 pm | By: Mauricio Matusiak, Senior Editor
BoostAre you looking to energize yourself the natural way? Well, get ready for it as you have quite a few options of herbal energy enhancer products. If you are not sure which one(s) to take, here’s a quick look at 7 herbal energy boosters.

1. Guaraná

Guaraná is one of the most popular products used as a stimulant because it offers about twice the caffeine of a coffee bean. Guaraná also contains theobromine and theophylline, other stimulants that may help to increase energy levels.

2. Yerba Mate

Yerba Mate is an excellent herbal alternative to increase energy and focus. This exotic herbal tea contains a unique blend of stimulants which delivers high doses of caffeine as well as theobromine, and theophylline.

3. Chia

Chia seeds were known as the “runner’s food” as this superfood contains a ton of nutrients such as essential fatty acids, alpha-linolenic, linoleic acid, mucin, strontium, protein, vitamins A, B, E, and D, and minerals. Chia means “strength” in the Mayan language.

4. Maca

Maca root contains 55 phytochemicals that are known to have vitality-enhancing effects in the body, in addition to being incredibly mineral dense and nutritious. Maca is highly beneficial for reducing fatigue, enhancing energy and endurance, as well as improving sexual desire.

5. Siberian Ginseng

A very popular enhancer among athletes, Siberian ginseng works by increasing stamina, reducing fatigue and minimizing the effects of stress.

6. Ginkgo

Ginkgo improves energy flow at a cellular level by increasing the production of adenosine triphosphate (ATP) in your body, which helps the brain in metabolizing glucose for energy.

7. Rhodiola Rosea

Rhodiola rosea is an effective herb for improving energy and alleviating depression as it has the ability to change serotonin and dopamine levels.




7
JUN

New Brand Spotlight: Blue Star Nutraceuticals

Filed Under: Exercise and Fitness,Sports Nutrition at 7:00 am | By: Mauricio Matusiak, Senior Editor
BlueS logoWhen it comes to sport nutrition supplements, Lucky Vitamin is a powerhouse of options and, as the list continues to grow, we are happy to welcome one more premium company to our site. The latest addition is a superior brand of supplements made to refuel, rebuild and recover: Blue Star Nutraceuticals.

Blue Star Nutraceuticals is a dietary supplement company that designs, develops, manufactures, markets and retails the best sports nutrition products in the world. The company follows the strictest manufacturing practices ensuring potency, purity and safety of all products. A brand synonymous with elite level athletes, performance and physiques, delivering superior results to people just like you. What you notice as a user is that Blue Star Nutraceuticals supplements have a lot more pop. They’re just that much stronger, and you feel them that much quicker.

Blue Star Nutraceuticals was created to everyone from elite level athletes to people just like you. One of the company’s best-selling products is AminoFast. This unique supplement was designed to provide more energy with less burnout. AminoFast increases the production of ATP, your muscle’s primary source of energy, preventing you from fatigue, or hitting the workout wall too soon, and it ignites proteins synthesis, resulting in more lean muscles gains from your workouts. It also helps reduce muscle soreness, getting you back to 100% faster even after your hardest workouts.

You can save even more when you shop Blue Star Nutraceuticals supplements at Lucky Vitamin.com. Just enter promo code JUNE15NEW15 for an additional 15% off on all items of this new brand.




26
MAY

Healthy Muscles Powered by Vitamin E

Filed Under: Exercise and Fitness,Sports Nutrition,Vitamins and Minerals at 7:00 am | By: Mauricio Matusiak, Senior Editor
MusclesA recent study shows that scientists have found the way vitamin E helps build and maintain healthy, strong muscles. A powerful antioxidant, vitamin E has been known to support muscles health but now scientists have figured that without it, the plasma membrane, which essentially keeps a cell from spilling its contents and controls what moves in and out, cannot properly heal. This is a common problem for many cells, such as muscle cells, which get membrane tears just from being used.

Published in the journal Free Radical Biology and Medicine, the new research shows vitamin E is essential to proper healing of muscles. Building muscle causes natural tearing and proper repair process is essential to maintain healthy muscles and avoid injuries. However, lack of vitamin E can significantly affect this process. It is known that a poor diet resulting in low vitamin E levels in the elderly contributes to frailty syndrome, a condition where muscles are weak and people are unsteady on their feet. The ubiquitous vitamin’s well-established role as a powerful antioxidant has led to its use in anti-aging products and in helping delay the onset of Alzheimer’s by protecting neurons from free radicals.

This latest study by the Medical College of Georgia at Georgia Regents University found new evidence that vitamin E is essential to rapid cell membrane repair, and ultimately cell survival. Researchers believe that vitamin E supports different cell types because when the scientists have treated a number of different cells types with vitamin E, they documented similar enhanced cell membrane repair.

A popular vitamin among body builders, vitamin E enables adequate plasma membrane repair despite the oxidant challenge, helping keep the situation in check. Scientists believe that knowing the cell membrane repair action of vitamin E has implications for muscular dystrophy, and common diabetes-related muscle weakness, as well as traumatic brain injury, resulting from collisions on a football field, battlefield, or roadway.




21
MAY

The Smart Girl’s Guide to Sport Nutrition: BCAA, Thermogenics, Pre and Post Workout Boosters

Filed Under: Exercise and Fitness,Sports Nutrition,Women's Health at 7:00 am | By: Mauricio Matusiak, Senior Editor
FitnessProper nutrition can be the difference between a successful workout program and frustration with poor results. Women trying to lose weight often have a diet lacking essential nutrients which may result in fatigue, lack of results and even some health problems. Women’s sport nutrition supplements can correct this lack of nutrients by providing the proper amount of macronutrients such as protein, carbohydrates and lipids for a specific fitness goal. So, we present you a quick guide to women’s sport nutrition.

BCAA

BCAA (Branched Chain Amino Acid) supplements may help you build a solid base of lean, feminine muscle, and help to trim the excess fat. The human body needs BCAA’s three aminos (isoleucine, leucine, and valine) in order to meet the increased demand for amino acids during exercise without breaking down muscle tissue. BCAA supplementation is ideal to enhance sports performance and recovery, meaning you can go harder and longer in the gym, without experiencing muscle fatigue. BCAAs are also directly involved in the creation of new muscle tissue, both as the building blocks and as the builder.

Thermogenics

Thermogenic fat-burning supplements are one of women’s top-selling sport nutrition products due to its ability to increase the body’s thermogenesis or core body temperature, and consequently increasing the amount of calories burned. Rasperry Ketone, green tea (EGCG), and capsaicin (chili peppers) supplements are the most popular and often found in women’s weight-loss diets.

Pre- and Post-Workout Boosters

Pre- and post-workout boosters are essential to most fitness programs. As a simple rule, a good supplement prior to workout ensures that your body has enough fuel for exercising and a supplement after the workout is completed ensures proper recovery and prevents injuries. Women’s booster supplements are pretty much the same as men’s products. For pre-workout, nitric oxide can be an excellent helper, relaxing muscles that control blood vessels and allowing better blood flow. This will result in better energy production, so you can train longer and harder as well as getting better recovery from workouts. For post-workout, a good protein shake can be the perfect fit as the body tends to digest faster within 30 minutes after training. Protein shakes can also be taken before workouts (ideally 20-30 minutes) to prepare the muscles for physical activity.




18
MAY

Study: Exercise, Live Longer

Filed Under: Exercise and Fitness,General Wellness & Wellbeing at 5:00 am | By: Mauricio Matusiak, Senior Editor
ElderlyA new study shows that regular physical activity in old age is beneficial for your heart health and ultimately can help you live longer. Researchers compared the impact of exercising as providing the same powerful effect on life expectancy as giving up smoking.

Published in the British Journal of Sports Medicine, the study conducted by Oslo University Hospital compared data from 5,700 elderly men in Norway and the results showed that those who had three hours of exercise a week lived around five years longer than the sedentary. The authors of the study are now calling for campaigns to encourage fitness in older people.

Additionally, the study found both light and vigorous exercise extended life expectancy. Official advice in the UK recommends 150 minutes of moderate exercise per week for people over 65 years of age. The report said: “Even when men were 73 years of age on average at start of follow-up, active persons had five years longer expected lifetime than the sedentary.” It added that physical activity was as “beneficial as smoking cessation” at reducing deaths. “Public health strategies in elderly men should include efforts to increase physical activity in line with efforts to reduce smoking behavior.”

The results of this interesting study can be used as an alert for the lack of activity among the elderly around the world. The British Heart Foundation has published a report warning people are getting too little exercise, showing that 44% of adults in the UK are doing no moderate exercise, well below ideal numbers and a rate higher than many European countries. Alarming rates were also reported in other European countries with 69% in Portugal, 55% in Poland, and 46% in France. In the US, these numbers are even more alarming with around the 70%-75% of elderly doing little to none physical activity.




1
MAY

Fuel Your Better 5K with Vega Sport

Filed Under: Exercise and Fitness at 10:42 am | By: Guest Blogger
Vega SportBy Kim McDevitt, MPH RD, National Educator at Vega, Adapted from “New to Running? Here’s Your How-to Guide!” MyVega.com

Whether your friends convinced you, you’ve decided to conquer a long-time goal, or you’re ready to experience what everyone is posting on Instagram, perhaps you’ve decided to start navigating the ins and outs of running your first 5K. Ready to train like a runner, dress like a runner, fuel like a runner, and most important of all, run like a runner? Start here:

1.  Follow a Training Plan

For your first 5K, I recommend getting the fantastic Couch-to-5K app to start. Over the course of 9 weeks you will start slow and gradually build to running your first 5K (3.1miles).

2.  Get Comfortable

  • Invest in good socks. You want socks that are “wicking.” This fabric is specially designed to wick away sweat, preventing massive blisters from forming during a run.
  • Get fitted. The shoe that your best friend raves about might not be the right shoe for you. Head to a running store and get properly sized. Let them know how much you plan to run per week, the type of terrain (trail versus road) and test out a few different styles and brands. Many stores even have treadmills to let you take them for a test spin!
  • Skip the cotton. You don’t need a lot of fancy clothes to run, but on really hot days or rain I suggest skipping the cotton because it doesn’t dry quickly and traps in the sweat, both of which can lead to chaffing. Synthetic fabrics help wick moisture from your skin keeping you dry and comfortable.

3. Fuel Right

Don’t overlook nutrition, as it’s an integral part of your 5K training.

  • Pre-Workout: Reach for simple, easily digested carbohydrates 30 to 60 minutes before your run. Easy grabs are a banana or dates. If you’re running for less than 30 minutes, grab Vega Sport Sugar-Free Energizer for a boost of caffeine from green tea and yerba maté for only 5 calories.
  • Mid-Workout: No matter how long you’re running for, it’s never a bad idea to bring water. If it’s a hot day, or you’re heading out for more than 30 minutes, make sure to add Vega Sport Electrolyte Hydrator to your water bottle. It delivers all essential electrolytes to keep you well-hydrated, and is sweetened only with stevia with 0 calories.
  • Post-Workout: There are many elements to successful recovery. To replenish energy, electrolytes, and reduce inflammation, muscle and joint pain after exercise, reach for Vega Sport Recovery Accelerator. Mix with water and drink within 20 minutes after your workout.

After that your post-workout meal doesn’t have to be any larger than normal, but should focus a bit more heavily on protein. If you’re on-the-go, try a complete multisource protein like Vega Sport Performance Protein. Just shake with water or non-dairy milk in a shaker cup and you’re off to a good recovery!

Clean and plant-based, the Vega Sport Nutrition System is a complete, three-stage system designed to help you harness the science of sports nutrition and nutrient timing to enhance your athletic performance. Vega Sport’s Prepare, Sustain, and Recover stages make it easy to fuel your better—before, during, and after your workout.

This month only, save 25% off Vega Sport Nutrition System products to Fuel Your Better 5K with promo code ‘VEGASPORT25′.

What 5K are you going to sign up for?




17
FEB

3 Amazing Benefits of Prenatal Yoga

Filed Under: Exercise and Fitness,General Wellness & Wellbeing,Women's Health at 8:00 am | By: Guest Blogger
prenatalPregnancy is a time of monumental transformation. How can Prenatal Yoga support you during this incredible journey?

Physical Body:  Your body is stretching from the inside to make room for a second human to share the space within, and your organs are being displaced to accommodate your new roommate.  Symptoms from sciatica to nausea to varicose veins can make physical existence uncomfortable.  While pregnancy is a joy and a miracle it also comes with discomfort.

Yoga directly addresses common physical discomforts through postures that release, tone, and enliven muscles, ligaments, organs, and nerves.  When you move through yoga postures, your whole body takes part in a dance that moves blood and fluids to purify the body’s systems.

Labor and birth can be long and hard.  It deserves no less attention than training for a marathon does.  And if you want a training regimen for labor, yoga is it. All the key movements that help a baby be born are replicated in yoga postures.  By moving in spirals, circles, toning and releasing the pelvic floor, opening the hips, and breathing deeply into all parts of your lungs, you prepare for the big day when your body will facilitate bringing a new human being onto the earth.

Emotional Body:  Beyond the physical transformation that pregnancy instigates, there’s the emotional impact.  The hormone soup that bathes your inner world and regulates your emotions is suddenly shaken.  Beyond that, you know in some vague sort of way that the freedom to sleep for a whole night is about to be revoked for years.  Anxiety, depression, anger, obsessive thoughts, and sadness may flow unpredictably and erratically through the lives of many pregnant women.

Yoga supports your emotional well being by bringing balance to your mind, deepening your perspective, and releasing emotional energy from your body’s tissues.  This is supported by postures and breathing techniques that help to move energy/prana through the body and of course meditation, which provides some distance between the “I” and the thought that creates or reinforces the emotion.   The ancient wisdom of yogic philosophy can also support a balanced and resilient mental/emotional complex.  We learn about santosha, or radical acceptance; shraddha or faith/trust in what is; and viveka, or discernment between the thoughts that serve us and those that don’t.

Spiritual Body:  A new human being – mind, body, and soul – is being born within you.  The deepest mystery of the universe is taking place within you.  And it’s changing your sense of self, your identity.  The individual that you have experienced yourself to be for decades will be no more, as your destiny is joined to a tiny being that will depend entirely on you.

Yoga helps you to embrace the spiritual transformation that is inherent to pregnancy and harness it to support a deepening awareness of the timeless YOU that lives beneath all definitions and circumstances.  It invites you to explore deeper and deeper levels of “Self”, integrating and synthesizing them as you go.  It prompts you to ask yourself the most important questions and find the answers hidden within the depth of your breath, resting in intuition and relationship to spirit.

It’s no wonder that during this journey that really has no parallel in ordinary life, women seek out a yoga practice because it is so complete.  An ancient practice steeped with wisdom, yet one that is evolving over the years to serve the ever-changing culture we live within.

This wisdom and much more can be found in Birthing Mama® an online holistic pregnancy program.

BIO: Corinne Andrews is the founder and head author of Birthing Mama®. As the owner of Yoga Center Amherst, a senior Embodyoga® teacher and the Co-founder of the local Birthing Mama Yoga, she has been teaching yoga to people of all ages and abilities since 2003.  In addition to classes, Corinne teaches private yoga sessions for health and healing. She is the mother of two children who are her greatest spiritual teachers and the focus of her life when she is not practicing or teaching yoga or experimenting in the garden and kitchen.

www.birthingmama.org

www.yogacenteramherst.org

 




21
JAN

7 Fitness Trends for 2015

Filed Under: Diet & Weight Loss,Exercise and Fitness,Sports Nutrition at 2:00 pm | By: Mauricio Matusiak, Senior Editor
Fitness Trends1. High Intensity Interval Training (HITS)

One of the hottest trend in fitness in recent years, HITS continue to be a popular choice for 2015. High-Intensity Interval Training involves short bursts of activity followed by a short period of rest or recovery. These workouts are generally 30-minute sessions or less and can provide multiple health benefits such as improving cardiovascular health, blood pressure, and cholesterol levels, not to mention help shed weight fast.

2. Online Training Classes

An excellent choice for busy folks, online training classes have been increasing in popularity in the past few years. This affordable option gets more followers due to its amazing flexibility: you can’t do it now, just do it later, whenever it fits your schedule. You can sign up for online training programs as well as just use some online videos to do it on your own.

3. Strength Training

Strength training is exercising with the goal of increasing your physical strength and, at the same time, getting additional health benefits. It burns fat and calories, regulates your metabolic rate and can be helpful to make you stick to your diet better. Additionally, strength training increases endurance, bone density and testosterone levels as well as it strengthens your joints and promotes better sleep.

4. Outdoor Activities

Outdoor activities are always a great option. Along with the no cost benefit, outdoor recreation has psychological benefits, including the prevention or reduction of stress. It can also provide physical benefits, such as aerobic, cardiovascular and muscular fitness, as well as improve functioning of the immune system. Moreover, outdoor activities can help increase environmental awareness.

5. Yoga

Yoga increases flexibility and reduces stress, but the longtime practice also offer some hidden benefits. Yoga is known to help boost immunity, strength muscles, and promote better sleep. Another great reason to do yoga: flexibility, it can be done pretty much anywhere, anytime.

6. Body weight Training

Bodyweight exercises are strength training exercises that do not require free weights as practitioners use their own weight to provide the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises. Because they do not require weights, bodyweight exercises are the ideal choice for individuals who are interested in fitness but do not have access to equipment.

7. Group Personal Training

How about sharing a personal trainer? The obvious advantage of group personal training as compared to one-on-one training is cost. People will pay a lot of money a month for good instruction, great workouts, and solid results but you can save a little if you share a personal trainer with a few other folks and still get some great training. In addition to cost savings, group personal training offers the benefit of motivation from both the instructor and the other participants as there is always good, high energy in a group workout.

 




23
DEC

Best Foods to Eat Before and After a Workout

Filed Under: Diet & Weight Loss,Exercise and Fitness,Sports Nutrition at 2:00 pm | By: Mauricio Matusiak, Senior Editor
Workout FoodsA good workout plan should be much more than just exercising. Of course, the actual physical activity is a big part of it, but eating and drinking properly is extremely important to maximize your efforts and results. Proper nutrition can vastly improve your performance, energy levels and, consequently, help you get the results you want. If you really want to get the most out of your training program, here’s the best foods to eat before and after a workout session:

Aerobic exercise: for running, jogging, biking, walking and any other activity which stress endurance over long periods of time, your body initially uses carbohydrates as fuel but, as the duration increases, your body begins to burn fat.

Anaerobic exercise: for short-term, high-intensity activities such as weightlifting or intensive workouts, the primary fuel source for your muscles is carbohydrates in the form of glycogen. These repetitive, vigorous activity can use up most of the carbs stored in your muscles.

Before:

Carbohydrates are the foundation for exercising. Foods such as whole-grain pasta, rice, potatoes, bread, and fruits and vegetables are rich in complex carbohydrates, which are the best sources of energy for your body. Small meals about an hour before your workout is one of the best ways to prepare your body for the work ahead. Allow proper time to digest any meal composed of complex carbs and try to avoid sugars, including sodas, as they may lower your blood sugar levels during exercise.

After

Immediately after your workout, small snacks rich in carbs, such as nutritional bars, are ideal to restore your muscle-glycogen levels but the most important meal come about one hour after training. Try to eat a full meal that includes lean protein, such as chicken or tuna, in order to repair your damaged muscle tissues as well as some carbs to restore those glycogen levels. Since everyone is different, with different diets and exercise programs, there is no perfect rule but a person moderately active may want to get 60% of their diet from carbs, 20% from protein, and another 20% from fat, for a well-balanced diet.

Water

Water is an essential nutrient that is critical for optimal physical performance, resistance to injury, and maintenance of normal body temperature. You must hydrate and rehydrate your body constantly. So, drink a lot of water before, during and after exercising.




18
DEC

Wellness tips for a Healthier You

Filed Under: Exercise and Fitness,General Wellness & Wellbeing at 8:00 am | By: Jeremy Michael, Contributing Author
wellness

 

Let’s face it; the holidays are a time for family, joy, food, and unfortunately the ever-present unwanted stress.  A new year brings new beginnings and new opportunities. Opportunities to start making time for yourself so you get your health back, or at least improve on it.  Whether you want to shed a couple pounds, detox, find more energy, or just feel better these simple tips will help you get 2015 off on the right foot.

  • Sleep – Everyone knows the importance of sleep. Let’s face it.  You can’t start your day off on the right foot, if you wake up on the wrong side of the bed. Sleep deprivation has been shown to affect not only your immune system but also your cardiovascular system.  Sleep deprivation has been linked to diabetes, obesity, and decreased mental health. Every night you should aim for 7-9 hours of sleep in a dark room.  Cover any light producing objects as it has been shown to affect sleep patterns.  A great tip for a better nights sleep is to hide the alarm clock. Don’t worry about how much sleep you have left by watching the clock and just enjoy your sweet dreams.
  • Exercise – Regular exercise has many benefits. Exercising daily has been shown to improve sleep quality so long as you don’t workout too close to bedtime.  Exercise, such as a brisk 30 minute walk stimulates various brain chemicals that may leave you feeling happier and more relaxed.  A daily exercise routine is a great way to control weight, combat health conditions, and boost your energy.  It is also a great way to battle the stress of your day.
  • Diet – Diets are one of the keys to wellness. If we don’t give our bodies the proper nutrients, then it won’t be able to function properly. Eating a diverse diet that contains fruits, vegetables, carbohydrates, and fat is very important.  In 2015, try cutting back on the sugars, reducing your intake of white bread and limiting those unnecessary processed foods.  Instead, try to increase foods like avocado, artichokes, asparagus, kale and the many other foods that help support your natural detox pathways.
  • Get outside – Being in nature is the way we are supposed to live our lives. There is a great deal of research being done on the benefits of being in a green environment, and no I am not talking about recycling and energy efficient environments. I am actually talking about being in nature or near green plants. One research article found children with ADD/ADHD had fewer symptoms when activities were carried out in a green or natural outdoor setting such as parks, woods, farms, etc. Another set of research showed that surgery patients in a hospital with rooms that had a view of a tree, had shorter visits, fewer negative evaluative comments from nurses, and even took fewer moderate to strong analgesic doses. In the New Year, try getting out of the cafeteria and eating your lunch outside.   Take a walk in the park or near patches of green, and buy some plants to keep in the house.



1
DEC

What’s New? Fuel For Fire

Filed Under: Exercise and Fitness,Supplements at 7:30 pm | By: Mauricio Matusiak, Senior Editor
FFF

Lucky Vitamin is happy to present a revolutionary brand of exercise and fitness supplements to our customers: Fuel For Fire.

Fuel For Fire is the latest hot-item for any athlete, weekend warrior or anyone with a busy schedule trying to get through the day. This simple fuel-pack product is created with just pureed fruit plus whey protein and nothing else. With nothing artificial and no mysterious ingredients, Fuel For Fire delivers 10 grams of protein and natural carbs from fruit, and are the perfect supplement for pre-workout energy or post-workout recovery.

These delicious and easy-to-use fuel packs offer you the nutrients and vitamins of real food, in the convenience of a pouch that you can take anywhere. Eating clean has never been easier. Available in four delicious flavors: triple berry, tropical, sweet potato apple, and banana cocoa.

Fuel for Fire creates products to enable humans to achieve their fitness and life goals. By nourishing their passions with all-natural fuel source, the company aims to help everyone from the Cross-Fitter looking to get your first muscle-up to a 10-year old hoping to score a first soccer goal. Perfect for yoga, hikers, bikers, and pretty much anyone exercising, whatever your passion is, Fuel For Fire wants to ensure that you are bringing your “A” game every time.

Shop Fuel for Fire supplements at LuckyVitamin.com and save even more. Just enter promo code DEC14NEW15 to save an additional 15% on all items of this new brand. Offer expires 12/31/14.