Between early mornings and late nights, grabbing a satisfying, complete meal isn’t always easy to do. Too often, hectic schedules mean scarfing down junk food or eating fast food that leaves you wishing you ate something else, making you victim to a food void. (Food voids are when you eat something you’ll regret because you just need fuel for your busy day.)
Instead of eating half a granola bar you found in your purse for breakfast, or a wilted $10 salad for lunch, you can sip a ready-to-drink meal in a bottle—and the only thing you have to do is twist off the cap.
Look for brands that deliver 20 grams of plant-based protein, a mix of vitamins and minerals, omega-3s, and slow-burning carbs that give you energy and keep you feeling full until your next meal. And when you finally have time to enjoy a meal you want, you’ll appreciate it all the more knowing you made better choices throughout your day.
Did you know soy is one of the best protein sources? It’s one of the best because of its bioavailability, meaning it’s easily absorbed by the digestive system, according to the Protein Digestibility-Corrected Amino Acid Score (PDCAAS), a system which gauges how well certain proteins are digested. Soy protein isolate scores a highest possible score of 1.0—it’s the only plant-based protein to achieve this score!
Soy has a smooth, consistent texture, which gives you a better flavor than pea, rice or hemp protein-based drinks. In addition, ready-to-drink meals that use plant-based protein use fewer resources and less water than protein shakes with animal-based proteins.
Carbs You Can Rely On
Carbohydrates fuel your body throughout your day—and lasting energy is all about the right amount and mix of carbs. While simple carbs digest quickly and provide quick boosts of energy, complex carbs digest more slowly and provide more sustained energy.
Look for a ready-to-drink meal with an engineered mix of both types of carbs to give you sustained energy without an energy “spike” and “crash.” After all, you’ve got stuff to do.
Fat is a slow-burning, long-term energy source that helps keep you feeling satiated for longer—meaning less snacking between meals! Look for ready-to-drink meals that use sustainably-sourced sunflower oil, provide omega-3s and omega-6s, plus low saturated fat and 0 grams of trans fat per serving.
Vitamins and Minerals
The FDA has identified a mix of vitamins and minerals as essential for an average person’s diet. While everybody’s dietary needs vary, vitamins and minerals assist the body in key functions and biological processes. The ready-to-drink meals you choose should provide vitamins and minerals like calcium, potassium, vitamin C and more in every bottle.
Drinking a meal replacements doesn’t mean you need to sacrifice flavor. Find meal replacements with flavors you want like rich chocolatey cacao, fruity berry taste or oaty, light flavors that won’t overwhelm your palette.
Some meal replacements offer caffeine with the added bonus of l-theanine. L-theanine is an amino acid typically found in green tea and shown to have calming effects when paired with caffeine—so you can enjoy the kick of coffee and cut down on the jitters.
There are already a million things on your plate, why spend time worrying about your next meal? Next time you’re at the edge of a food void, just grab a ready-to-drink meal replacement and get on with your day.
This post was provided by our friends at About Time and written by Devenee Schumacher.
Some women wonder about consuming substantial amounts of protein and/or using protein powders and protein supplements. Two of the most common comments I hear are, “Am I going to get bulky?” or “I don’t want to look manly.”
So, to address that, let’s talk about where proteins and protein powders come from, what types are available, and how they can be incorporated into your daily diet.
Protein Food Sources
Protein sources in food can be both animal-based or plant-based. Food-based proteins come from:
Nuts, seeds and nut butters
Dairy protein powders are a byproduct of cow’s milk. Typically, cheese farmers separate the curds and whey when making cheese. The whey portion is then separated into two types of whey proteins: whey protein isolate and whey protein concentrate.
Whey protein isolate is the purest form of protein. It’s 90 percent or more protein with little or no fat, lactose or cholesterol.
Whey protein concentrate can range from 29 percent protein to 89 percent protein. Wondering what makes up the difference? Fat and lactose. So, when buying supplements, it’s important to know what you’re buying and how to choose what fits your personal macronutrients. (Macronutrient is a fancy word for your daily intake of proteins, carbohydrates and fat.)
Plant-based protein powders are byproducts of vegetables and grains. Whether you are completely vegan, looking to lower your carbon footprint or have issues digesting dairy, plant-based options can up your protein intake. Some of the best choices are pea isolate protein, hemp protein powder and quinoa protein powder.
Why We Need Protein
Our bodies are made of 18 percent to 20 percent protein in our skin, muscles and connective tissue. They need protein to heal, grow and carry out every function we do daily—from walking and bending over to pick something up off the floor to breathing, sweating, blinking your eyelids and, better yet, pumping blood throughout your body. Many people forget what it is that makes the human body work. You need to consume your macronutrients to have your body work at its fullest extent.
Since our bodies can’t store protein, it’s needed often. Eating enough protein is essential to build and maintain healthy muscle mass while in conjunction supporting ligaments, tendons and other bodily tissue. Our bodies require nine essential amino acids, which we need to get from food because our bodies can’t make them. Amino acids are the building blocks of protein. When we lack in amino acids, skeletal muscle atrophy can take place. This can simply be reversed with adding in exercise and proper nutrition.
Daily Protein Intake
Consuming protein in every meal is not only healthy but ideal to keep our bodies moving. Here are some examples that contain 25 grams of protein:
3 cups quinoa
6 tablespoons peanut butter
1 ¾ cups black beans
1 ½ cups edamame
3 ounces lean beef
1 scoop whey isolate protein
Knowing how much protein to eat each day really comes down to each individual. Industry standards state that average intake is 0.8 grams per kilogram of body weight. For example, a 130-pound woman needs 48 grams of protein per day.
This basic standard doesn’t consider women’s activity level or if they are pregnant. Here’s a simple math problem to figure out your needs: Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms. Then multiply that number by 0.8 (not very active), 1.3 (active or pregnant), or 1.8 (extremely active), depending on how much exercise you get.
Here are some guidelines to determine your level of activity:
Sedentary (little or no exercise)
Lightly active (light exercise/sports 1-3 days per week)
Moderately active (moderate activity/sports 3-5 days per week)
Extremely active (hard exercise/sports 6-7 days per week)
Hopefully this protein breakdown helps you get on the right foot and understand that protein is your friend. Get started by enjoying a bowl of Greek yogurt mixed with a little nut butter and honey, or make a plant-based smoothie. Here’s all you need:
This post was provided by our friends at MTS Nutrition and written by CEO Marc Lobliner.
Whey protein isolate has been touted by some in the sports nutrition industry as superior to whey protein concentrate since it yields more protein per serving, has less carbs and fat, and is “more pure.”
But is it more pure? The reasoning offered is that more filtration will leave you with a superior end product. However, this isn’t accurate.
Let’s take a closer look at the differences between whey protein isolate and whey protein concentrate, how they’re processed and which one makes the most sense for you.
How Is Whey Protein Made?
The definition of “pure” is one that is “unmodified by an admixture; simple or homogeneous.” In other words, the less you filter the protein, the better.
For example, take MTS Nutrition Machine Whey Protein, which is a cold-filtered whey protein concentrate and isolate blend. The cold-filtration process leaves us with more than 80 percent whey protein, whereas isolate will be more than 90 percent. MTS blends concentrate with isolate simply to keep the fat and carb content lower.
Processing whey protein, especially when using the ion-exchange process, strips the whey of its immune properties. Ion exchange is a method of isolating whey from milk using ion exchange resins, charge affinity and mild pH adjustments.
Ion exchange resins are polymers. These can exchange specific ions within the polymer with ions in a solution that passes through the resin. They alter the pH to separate the carbohydrate from the protein content.
Ion exchange almost completely eliminates kappa-casein glycomacropeptide (GMP), whereas cold processing doesn’t. This is important because GMP enhances the immune system and protects against toxins, bacteria and viruses.
Cold processing whey protein is a method of isolating whey from dairy based on molecular weight, size and permeation properties in a cold processing environment. It is cold to avoid altering the whey molecule at all. This is about as pure as you can get—even temperature is accounted for to keep the whey molecule as in-tact as possible.
The single discrepancy between whey protein isolate and whey protein concentrate is a small amount of carbohydrate and fat. Seeing that this process keeps the immune properties inherent to the whole whey protein, we feel it is worth the miniscule amount of carbs and fat left over.
To be fair, we will compare the nutritional profiles of two products, both from MTS Nutrition: All Natural Grass Fed Whey Protein Isolate (pure isolate) and Machine Whey (concentrate and isolate blend):
Machine All Natural Grass Fed Isolate
Protein: 25 grams
Carbs: 2 grams
Fat: 1 gram
Protein: 25 grams
Carbs: 3 grams
Fat: 2 grams
When Is When Protein Isolate a Better Choice?
Whey protein isolate is a better option if you suffer from lactose intolerance. But unless severe, taking something like MTS Nutrition Machine Uptake with the shake can eliminate most, if not all, issues.
Whey protein isolate might also be a better choice if you are preparing for a sporting event or contest prep where every macronutrient counts, and there aren’t very many. The difference is only 2 to 3 grams, so even in this case, it’s not a big deal.
Isn’t Whey Protein Isolate Absorbed Faster?
Some people will tout the speed of whey protein isolate over whey protein concentrate, but this is illogical. They are both whey protein, so absorption will be similar. And unless taken in a completely fasted state (no food in over 24 hours) with no other food sources (like peanut butter for fat or oatmeal for carbs), it will make no noticeable difference.
What About Cholesterol in Whey Protein?
The cholesterol in whey protein is naturally occurring, and the new scientific consensus is that dietary cholesterol will not lead to cholesterol increases in healthy individuals. Cholesterol is also critical for healthy hormone production.
What Are the Benefits of Whey Blends?
There are a number of benefits of consuming a whey protein blend compared to other protein sources:
Whey protein has a higher biological value than any other protein, period. This includes casein, eggs, soy and beef.
Whey protein concentrate is much easier to flavor than other proteins.
In-tact whey protein concentrate has tremendous immune benefits.
Speedy absorption when you want it: Whey protein is fast when taken on its own, but if you want to slow it down, you can add fat or fiber and it becomes more of a meal.
When using a trusted product like Machine Whey, you can be assured of truth to label and no amino spiking.
It’s time to stop falling for inaccurate claims and sales tactics. Whey protein is the highest quality protein source, period. Whey protein concentrate is not only less expensive than isolate, but also has tremendous benefits beyond lean mass and fat loss.
If you want the best for health and gains, incorporate a high-quality whey protein concentrate like MTS Nutrition Machine Whey into your program and reap the results!
There is nothing quite like heading to the gym for a workout. Engaging with your muscles and testing your limits can be an absolutely fantastic way to transform your body and feel good about your choices. Seeing success with your routine is all about focusing on each aspect of the process. You might have a good idea about which workouts are most appropriate for your goals but you also may not have spent much time thinking over other aspects like recovery.
The recovery portion of your workout is absolutely essential if you want to see lasting results from your workout. Though the recovery period is always somewhat important, it can become even more crucial when you decide to amp-up or enhance your routine. In order to be ready for whatever these new attempts bring your way, you might want a bit of advice on how to best find a recovery process that works for your needs.
Before You Begin
What you eat before you hit the gym is definitely going to have influence over what your recovery period looks like. You are most likely going to hear a lot of varying opinions on what you should be munching on before a workout. Some people claim you should avoid eating altogether and others are big proponents of loading up on carbs and proteins. What you are attempting to work out will change what you should be eating.
Lean proteins are always your best bet when eating close to a workout. These proteins are going to be present in your body for several hours after you ingest them and can be used to your advantage during and after the exercise routine. A number of health specialists also believe in the power of BCAAs and what these vitamins can offer the body during and after a workout. Many specialists in the world of fitness rave about BCAAs and how these products can lower fatigue and reduce soreness while a person is engaging in intense physical activity.
Chocolate is Key
Do you want an excuse to eat a bit more chocolate each day? Most people do but refrain from this because of how sugary most chocolates can be. While you will definitely regret eating a couple of candy bars after your workout, you can still incorporate chocolate into your recovery period for some impressive results. A glass of chocolate milk after a workout has been shown to assist in muscle recovery due to the protein found in the milk.
The chocolate itself is also said to assist the body with speeding along the recovery process. Carbs found in chocolate syrups and sauces aid the muscles with recovery by helping them to be ready for action in a shorter amount of time. When you want to sweeten the process of exercising while also improving the way you feel, a glass of this delicious drink can be a great fit.
Tart and Sweet
Have you ever had such an intense workout that you are still feeling it pretty seriously the next day? This is commonplace for many people who are just starting to increase their workouts. Though part of the process, the pain felt after a workout can often deter many people from pushing themselves as hard as they might like. Instead of giving up the moment you feel too sore to get out of bed, you can drink a glass of cherry juice. Though not as sweet as chocolate milk, pure cherry juice has been shown to reduce swelling in the muscles and make the experiences far less painful.
When you hit the gym, you probably have some very specific goals in your mind. If you want to reach those goals and develop the body of your dreams, you are going to need to take time to learn about each stage of the fitness process. Discover the best recovery techniques for what you are hoping to accomplish and in no time you are going to feel ready to take on lots more!
SOS Hydration Drink Mix Powders now contains 20% RDI of Zinc, an important nutrient that helps your immune system and metabolism function. Of the trace minerals, Zinc is second only to iron in its concentration in our body. The addition of this essential micronutrient means SOS can give you even more of what your body needs to get the most out of being active.
What does it do?
Zinc is an essential micronutrient for numerous cellular processes. It’s found in cells throughout the body and is required for the immune system to work properly. It also plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates.
Evidence suggests that when taken after cold symptoms appear, oral zinc supplements may shorten the length of a cold.
Deficiency in zinc is quite common in the developing world, but even in the United States about 12% of the population is probably at risk for zinc deficiency, and perhaps as many as 40% of the elderly due to inadequate dietary intake and reduced absorption.
If you’ve got an upset stomach, the preponderance of evidence also suggests that zinc supplementation reduces the severity and duration of diarrhea. That means SOS can help you get back on your feet after a cold, flu or stomach bug.
Food Sources Of Zinc
Animal proteins are a good source of Zinc, as well as nuts, whole grains, legumes and yeast. Fruits and vegetables are not good sources, given that the zinc in plant proteins is not as available for use by the body as that from animals. As a result, diets low in protein and vegetarian diets tend to be low in zinc.
Garden of Life’s commitment to health goes beyond offering some of the most effective nutritional products in the world. They are interested in building relationships with people to help them transform their lives to attain extraordinary health. By combining the best of nature and science, the Garden of Life brand offers a path to healthy living with premium products that are supported by education and innovation.
Branched Chain Amino Acids (BCAAs) are an extremely popular product as this supplement is known to build muscle growth as well as increase exercise performance. The importance of BCAA’s for muscle recovery has been confirmed time and time again, but did you know that this supplement found in dietary protein, such as meat or eggs, also offers additional health benefits not just to athletes and those looking for muscle growth? Let’s look a 5 ways to benefit from BCAAs.
1. Fat Burning
BCAAs increase fat burning, as it contains Leucine, and glucose tolerance, thanks to Isoleucine. It helps those looking for a leaner body composition as increasing BCAA intake has an immediate impact of the amount of fat loss during training periods and exercise.
2. Reduce Soreness
BCAAs preserve the integrity of muscle fibers, decreasing muscle soreness. Of course this is often a primary target for athletes but it can also help anyone with muscle soreness. From muscle pain from work or extra physical activities to promoting muscle recovery for weekend warriors or those who wish to decrease their recovery time and soreness after endurance exercise, such as running or cycling, anyone can benefit from BCAAs.
3. Regulate Immunity
BCAA supplements can help regulate the immune system. This may be particularly helpful in avoiding illness, as immune function can be weakened after intense or prolonged exercise.
BCAAs have anti-aging properties and have been used in cancer and liver disease treatment strategies. They increase the formation of new mitochondria and thus reduce age related muscle loss.
Finding a healthy energy drink can be a difficult task but to help make this challenge a little bit easier, Lucky Vitamin has great news for you. We are proud to introduce Älsa, a twice-daily solution for active adults seeking a steady, long-lasting physical and mental energy boost without the jitters or crash of the typical energy drinks.
Älsa offers energy products created with special mixed formulas packed with vitamins, electrolytes, white tea, and yerba mate extracts to deliver sustained energy and focus. This unique blend of clinically tested premium ingredients delivers a steady, measured flow of energy to support the way you live every day, all day, Älsa uses two key ingredients: Cognizin citicoline for enhanced mental focus and Purenergy for long-lasting energy.
Citicoline is a natural substance found in every cell of the body that is especially vital to brain health. Cognizin citicoline is a patented, branded form clinically proven to provide sustained mental energy, enhanced focus and healthy memory function.
An innovative, patent-protected caffeine ingredient that combines caffeine and pTeroPure pterostilbene, Purenergy provides caffeine 25% longer and delivers 51% more at six hours when compared to ordinary caffeine.
Älsa also contains Vitamins C, B6 and B12 for immune support, electrolytes for enhanced hydration, white tea and yerba mate extracts to boost energy and deliver antioxidants. Vegan and gluten-free, Älsa is naturally sweetened with fructose and stevia extract and naturally flavored for a healthy energy drink with a light, pleasing taste.
Some people tend to focus only on post-workout supplements and while it is no secret these products are essential to help recovery, let’s not forget that something else can really make a difference on your workout. Pre-workout supplements may be equally as helpful as they provide the extra energy push needed to get through the entire workout.
Leucine, isoleucine, and valine are essential to regulate protein metabolism, stimulate protein synthesis, and suppress protein breakdown.It is important that you get the ideal ratio of 2:1:1 for leucine to isoleucine to valine respectively. Taking BCAAs before your workout allows your body to break them down and use them as an energy source. Drinking them during the workout can prevent the decrease in BCAA levels, helping to delay fatigue. On top of that, BCAAs help decrease delayed-onset muscle soreness (DOMS) the following day.
You can’t exercise if you don’t have energy and no matter how much some people avoid it, caffeine is an effective performance booster for both endurance training as well as short, sprint workouts. Plus, caffeine will not only fire you up for a workout but it can also help decrease the rate of fatigue, increase muscular endurance, enhance the rate of fat oxidation, and improve mental focus and drive.
3. Citrulline Malate
A natural amino acid, Citrulline Malate is produced in the body from other amino acids you consume. Boosting the levels of Citrulline Malate in your body can help increase energy levels and performance while speeding up the recovery rate. If you often wake up sore from a hard workout the next day, this ingredient can be helpful. Citrulline also helps remove the byproduct of lactic acid from your muscles during a set, which would otherwise create that intense burning sensation, causing you to stop early.
A great ingredient to increase muscular endurance and improve overall training volume, beta-alanine works by buffering hydrogen ions which help keep the intensity up for longer periods of time. Beta-alanine is excellent at diminishing the sensation of fatigue you experience during each session by maintaining a favorable pH level in the body.
5. Creatine Monohydrate
Creatine monohydrate is a well-proven ingredient you’ll want in any pre-workout product as it saturates muscles with the energy source needed to produce fast and big energy pumps. Used by bodybuilders for decades, creatine works by boosting the level of ATP generation in the muscles, allowing you to perform more before hitting the point of fatigue, as well as enhancing strength, lean mass muscle, and sprinting capability.
Learn about sports nutrition and how to use it to your advantage. You’ll hear from Travis Lesperance, Southwest Regional Educator for Garden of Life, as he explains more about Garden of Life’s Sports Nutrition line of products, their formulas and ingredients, and how to use their products to get the best performance out of your body. Garden of Life Sport product line is certified “clean” by being Certified USDA Organic, Non-GMO Project Verified, certified by NSF for Sport® and Informed-Choice for Sport.
The winter is almost over. Longer days and warmer weather seems like the perfect combo to get some people exercising and burning the extra calories from the winter months. So, it’s time to start up your fitness program.
Overdoing your fitness capabilities is one of the most common mistakes people make when starting, or re-starting, a new exercise routine. It’s understandable. Many people get excited about it and want to burn off a 3-month, sometimes 5-month, extra weight in 2 weeks or less. Unfortunately, our bodies do not work like that and time is needed to lose weight properly.
Slowly but surely. It fits perfectly as it’s more important to take time and ensure you are doing a fitness program that fits your needs than trying to get it done as quickly as possible.
If your goal is the upcoming summer, no hurry, you have plenty of time. Organize a good monthly plan and go from there. Another great tip: set up short-time goals. Some people find it helpful to divide the goal in stages. For example, if you are trying to lose 10 lbs. by mid-August, it may sound too difficult and you may find it difficult to motivate yourself. Let’s say you set up a goal to lose 2 lbs. per month and you may find that you are way more likely to reach this goal. Short-time goals with less intensity are a great way to reach better results.
Lacking energy is another issue many people face when starting to exercise. Your body isn’t used to a higher amount of activity and as a result, you may need an extra kick. On top of that, many people eat less when trying to lose weight and this combination may result in lack of vitamin and minerals and, therefore, lack of energy.
Energy supplements or drinks can be helpful as these products provide the necessary energy for your workout without the unwanted calories.
Get started, slowly but surely, and you will reach your fitness goals without any issues.
Lucky Vitamin continues to add new sport nutrition products to our customers. The latest addition is an innovative, fast growing company that provides high quality products with the most up-to-date formulations: Swole Sports Nutrition.
Swole Sports Nutrition strives to provide supplements to all athletes who are looking to amplify their current workout routines. The company creates and develops products that are designed to help everyone train like a professional athlete.
Swole Sports Nutrition innovative formulas can deliver high potency with low dosing, a perfect combination to obtain optimal results. Additionally, Swole is fully committed to researching and formulating the best supplements that haven’t been created yet. The company seeks to push the limits of sports supplementation and the evolution of athletics through science.
Swole Sports Nutrition believes that training and proper nutrition are extremely important, and that proper supplementation can give you that extra drive and push you beyond your expectations, improving your results in less time. It’s time to experience the next level of sports nutrition.
Choose from pre-workout supplements to post-workout formulas, BCAA products to creatine supplements and much more.
Running is one of the most popular physical activities and,despite being a simple, easy-to-do exercise, it’s not always easy to go for a run. Many people feel lack of energy and soreness which can lead to discomfort and eventually stopping a run or running a shorter distance than what was originally planned. In order to help people achieve their goals and really go the distance, Lucky Vitamin is introducing a revolutionary product that can give you a quick boost of energy when you need it the most: Run Gum.
Run Gum utilizes chewing gum as the delivery vehicle for stimulants to the body. This allows runners to have a lightweight, zero calorie option instead of traditional liquid supplements.
Run Gum products are designed with athletes in mind yet created for anyone on the run. This chewing gun is packed with caffeine, taurine, B-Vitamins and is available in three amazing flavors.
Run Gum is the fastest way to help energize and maximize your performance in sport and life. This one of kind energy gum is similar to many energy drinks and energy shots, only you don’t need to put anything in your stomach. Plus, as a gum, ingredients enters your system faster than drinks, shots or gels, so you will be ready to perform at your highest when it matters the most.
Second, protein powders that are low in quality are cheaper but contain fat-inducing maltodextrin, taste horrible, require a blender to mix properly, and often contain only one very fast-acting protein. On the other hand, Syntrax is an all-around value that is impossible to beat. The company carefully selects herbs and nutrients which are manufactured under precise conditions.
Third, Syntrax offer unique delicious flavors that make your protein shake a delicious experience. All flavors are developed and approved by highly-skilled researchers who have accumulated decades of experience in developing natural, health-related products. Vanilla bean, cappuccino, Caribbean cooler, strawberry kiwi, dragon fruit fusion are just a few of the many options you can choose from.
Plus, Syntrax is introducing the revolutionary Matrix line. Syntrax Matrix is a combination of the 3 different high-quality protein concentrates in the industry: whey protein, micellar casein and egg albumin (egg white protein). Syntrax Matrix solves all of the problems currently afflicting those other low-grade protein powders as this unique, best-tasting protein product provides vital nutrition for health and recovery.
Motiv8 Performance offers a complete line of products which combine state of the art science, the latest ingredients and breakthroughs in sports supplements. The company has an unwavering commitment to deliver the most effective and safest products in the industry to help athletes and fitness minded individuals achieve the results they work so hard for.
Motiv8 Performance believes that with every workout comes a chance to get closer to your goal. Regardless your goal, Motiv8 Performance supplements maximizes every training session, helping you achieve the results you are looking for. Committed to producing safe and effective sports supplements that show results, Motiv8 gives athletes the boost they need to surpass boundaries. This exclusive line offers everything you need for your workout diet from fat burners pre-workout formulas to protein supplements, detox full body cleansers to amino acids supplements for recovery, and much more.
One of the company’s best sellers, Motiv8 Performance Amino Recovery is a sugar-free supplement drink with added electrolytes that increases endurance and enhances recovery. With Motiv-8 Amino, ultimately you can train harder, longer, and sooner after your last workout.