Memorial Day has passed and we are head first into summer!! Bikini season and neighborhood BBQ's are looming. Pull out the shorts and tank tops and get ready!!
Summer is the season for vacations! The kids are out of school and the beach is waiting. Just because you are on vacation doesn't mean you should take a week off training. Personally, I love going to 'new' gyms! I get my hardest workouts when I am in a new environment for some reason; it couldn't be my pride wanting to show out (haha). Any way, back to you...one of the hardest parts of training while out of town is having your supplements. After being in such a rhythm, sometimes it feels like a waste of time without protein, pre and post-workout supplements, especially with the regulations like they are on fights.
There are some simple solutions. Measure out your protein in little baggies so you aren't carrying around a tub of protein. Do the same with your other supplements and label the baggies, but make sure to put them in a large bag in case there are any punctures or accidents. That way you aren't shaking protein and Super Pump 250 out of your swimsuit!
Even if you don't plan on working out, you still need your supplements. It is too easy to miss meals or miss certain nutrients on vacation and it is unnecessary. Take your protein and help your body maintain your physique. A week off of training is bad enough without adding insult to injury by depriving your body of the tool to try and keep its progress!
Fitness Expert and Lead Contributor for SupplementsToGo.com and WorldClassNutrition.com...What's your goal?
Showing posts with label summer guide. Show all posts
Showing posts with label summer guide. Show all posts
Tuesday, June 1, 2010
Tuesday, May 11, 2010
Summer Tan...Make It Last
Summer is here and not only are you not donning the tan of your dreams, you’re hiding behind winter white. Heading to the pool, lake or beach isn’t fun if you are blinding everyone.
You have solutions. Rather you are into tanning beds or self tanners, there are easy, cheap solutions from designer brands. Even if you have the base you want there are products that will help the life of your tan and treat your skin like silk.
Indoor tanning has some negative effects. The media has certainly blown each of them out of the water, but so does processed food, the air you breathe, cell phones and micro waved food.
The majority of the negative effects are associated with over use (like anything). But, there are also some benefits. The body gets a very vital nutrient, vitamin D, from UV rays, rather natural or artificial.
You can avoid frequent visits and still get deep, rich color by implementing a tanning lotion. Australian Gold, Designer Skin and Hoss Sauce each provide some of the best formulas on the market today!
There are two different types of tanning lotions:
- Tinglers-helps increase blood circulation, thus improving the oxygenation of your skin cells. The increased level of oxygen helps accelerate your tan.
- Bronzers-There are two different types of bronzers:
· 1. Cosmetic Bronzer – This is a bronzer that acts much like a make-up, giving you immediate color once applied, allowing your natural tan to develop over the next few hours. The bronzer will ultimately wash off.
· 2. DHA Bronzer – DHA is a colorless chemical that is found in self-tanners. DHA is also found in many indoor tanning lotions. DHA, when applied to your skin will start to turn your skin brown in about 2-3 hours.
(Both types of bronzers are very effective in helping you achieve your best looking tan.)
(Both types of bronzers are very effective in helping you achieve your best looking tan.)
Within each of the above formulas, manufactures add various moisturizers, firming complexes and tan extenders to maximize your tanning experience, tan life and skin’s appearance. There are even lotions with Stay Fresh technology that are designed to make sure you don’t smell like a typical tanning session.
Industry Leaders
Australian Gold: For over 20 years, Australian Gold® brand has continually produced lotions with superior bronzing power, advanced skincare and unbeatable results. Their Accelerator™ lotion continues to be the number one seller in the industry. New technologies such as DermaDark® blend keep Australian Gold in the forefront of the industry as one of the most recognized brands in indoor tanning.
Designer Skin: Designer Skin’s prevailing philosophy is “Nutrition for the Skin” and this mantra drives every aspect of their product development. Designer Skin’s phenomenal line of dark tanning formulas provide the ultimate in skin nutrition through the use of advanced skincare ingredients and superior formulations. They work by two standards: Exceptional skincare and exceptional color.
Hoss Sauce: An industry leader in product development and refinement and continues to market the highest-quality products. They provide an array of quality lotions that help kick-start a tan as well as advanced lotions that help clients burst through any tanning plateau. Tanners won’t find better products that are more extremely advanced in formulation and manufactured with the highest-quality ingredients than those developed by Hoss Sauce.
Wednesday, March 31, 2010
Tone and Tighten-Week Two
Step One: Diet
This week we want to focus on where your calories are coming from! It is not enough to cut down on calories if they are coming from bad sources. Too often, the problem is distribution; Too many calories from one source (usually carbohydrates or fat) and not enough from another (generally protein). It is very important to have adequate distribution for proper fat-loss. A general recommendation for someone who is healthy and exercising regularly is:
• 45%-Carbohydrates
• 35%-Protein
• 20%-Fat
In order to determine how many calories you need, generally speaking, multiply your weight by 10 (150 pounds times 10=1500 calories) then for each decade past 20-years-old take of 2%. That is your Basal Metabolic Rate (BMR): the number of calories it takes to support your current body function to live. Now we need to adjust for activity and ‘life.’ You will want to determine which of the following groups you fit into and multiply your BMR by the affiliated percentage.
• Sedentary (sitting most of the day, with very little physical activity)—20% or 0.20
• Light activity (walking around campus, basic cleaning, cooking, walking the dog)—30% or 0.30
• Moderate activity (heavy housework, gardening, spend most of day on your feet)—40% or 0.40
• Very active (prolonged physical sports, regular training, outdoor work, manual labor)—50% or 0.50
Once you multiply the two numbers add them together and multiply that number by 1.10. This will add the appropriate number of calories needed for digestion. Now you have your base caloric number.
In order to lose weight (fat), you will need to eat UNDER your base number. Not drastically though. A pound is equal to 3,500 calories. So you will need to be burning more calories than your base need. A good place to start is to eat 200-300 calories less than your base and burn, through exercise, 200-300 calories each day. You don’t want to go too much into a deficit or your body will start to break down and burn muscle instead of fat.
Starting now, begin cutting out all manufactured foods. Swap out breads for potatoes or rice. If there are ingredients that you can’t pronounce or understand on the label, it is time to go!
You don’t need to be a chef or spend hours in the kitchen to eat healthy and lose weight.
Step Two: Exercise
This week we want to start getting into a schedule. Pick 4-5 days each week to commit an hour to the gym (rather building/home/outdoors). During this hour, make sure you are not socializing. A good way to keep conversation down is to keep moving (and wear earphones)! Leave your phone out of reach/ear shot. Focus on making each minute count. You have 60 of them to change your life each day out of 1440 minutes. Your time is precious, don’t waste it!
Step Three: Supplements
Last week we talked about supplementing your diet to get the needed vitamins and minerals. This week let’s focus on a protein supplement to help you get the 35% you need.
BSN Lean Dessert: Contains a Sustained Release Multi-Functional Micellar Protein Matrix which provides a precision release of quick and slow digesting proteins designed to encourage rapid muscle nitrogen retention followed by a controlled anabolic release of amino acids for up to 7 hours! This specially formulated matrix contains the 6 most complete and effective protein sources available for enhancing lean muscle tissue!
VPX Zero Carb Protein: The most consistent and effective way to lose weight and unwanted body fat is by consuming high quality protein with limited carbohydrate/fat diet. VPX offers a great tasting product that includes an exclusive engineered protein derived from Cross-Flow Quadrafiltration (CFQ) called ZERO PROTEIN – the highest biological value, fat and carbohydrate-free, pure whey protein isolate.
American Whey: The ion-exchanged whey protein in this product is the most bio-available for your body. This means your body can utilize the supplementation of American Whey better than other types of protein. American Whey is also low in calories, tastes great, and mixes easily in juice, milk, or water. American Whey is also lactose free with no added sodium.
We all have full days as it is and many do not have the luxury to hit the gym for twice-a-days. And, let’s face it, if we did have the time, that’s not how we would want to spend it. Let SupplementsToGo.com and World Class Nutrition take some of the guess work out and help you make this summer different!
This week we want to focus on where your calories are coming from! It is not enough to cut down on calories if they are coming from bad sources. Too often, the problem is distribution; Too many calories from one source (usually carbohydrates or fat) and not enough from another (generally protein). It is very important to have adequate distribution for proper fat-loss. A general recommendation for someone who is healthy and exercising regularly is:
• 45%-Carbohydrates
• 35%-Protein
• 20%-Fat
In order to determine how many calories you need, generally speaking, multiply your weight by 10 (150 pounds times 10=1500 calories) then for each decade past 20-years-old take of 2%. That is your Basal Metabolic Rate (BMR): the number of calories it takes to support your current body function to live. Now we need to adjust for activity and ‘life.’ You will want to determine which of the following groups you fit into and multiply your BMR by the affiliated percentage.
• Sedentary (sitting most of the day, with very little physical activity)—20% or 0.20
• Light activity (walking around campus, basic cleaning, cooking, walking the dog)—30% or 0.30
• Moderate activity (heavy housework, gardening, spend most of day on your feet)—40% or 0.40
• Very active (prolonged physical sports, regular training, outdoor work, manual labor)—50% or 0.50
Once you multiply the two numbers add them together and multiply that number by 1.10. This will add the appropriate number of calories needed for digestion. Now you have your base caloric number.
In order to lose weight (fat), you will need to eat UNDER your base number. Not drastically though. A pound is equal to 3,500 calories. So you will need to be burning more calories than your base need. A good place to start is to eat 200-300 calories less than your base and burn, through exercise, 200-300 calories each day. You don’t want to go too much into a deficit or your body will start to break down and burn muscle instead of fat.
Starting now, begin cutting out all manufactured foods. Swap out breads for potatoes or rice. If there are ingredients that you can’t pronounce or understand on the label, it is time to go!
You don’t need to be a chef or spend hours in the kitchen to eat healthy and lose weight.
Step Two: Exercise
This week we want to start getting into a schedule. Pick 4-5 days each week to commit an hour to the gym (rather building/home/outdoors). During this hour, make sure you are not socializing. A good way to keep conversation down is to keep moving (and wear earphones)! Leave your phone out of reach/ear shot. Focus on making each minute count. You have 60 of them to change your life each day out of 1440 minutes. Your time is precious, don’t waste it!
Step Three: Supplements
Last week we talked about supplementing your diet to get the needed vitamins and minerals. This week let’s focus on a protein supplement to help you get the 35% you need.
BSN Lean Dessert: Contains a Sustained Release Multi-Functional Micellar Protein Matrix which provides a precision release of quick and slow digesting proteins designed to encourage rapid muscle nitrogen retention followed by a controlled anabolic release of amino acids for up to 7 hours! This specially formulated matrix contains the 6 most complete and effective protein sources available for enhancing lean muscle tissue!
VPX Zero Carb Protein: The most consistent and effective way to lose weight and unwanted body fat is by consuming high quality protein with limited carbohydrate/fat diet. VPX offers a great tasting product that includes an exclusive engineered protein derived from Cross-Flow Quadrafiltration (CFQ) called ZERO PROTEIN – the highest biological value, fat and carbohydrate-free, pure whey protein isolate.
American Whey: The ion-exchanged whey protein in this product is the most bio-available for your body. This means your body can utilize the supplementation of American Whey better than other types of protein. American Whey is also low in calories, tastes great, and mixes easily in juice, milk, or water. American Whey is also lactose free with no added sodium.
We all have full days as it is and many do not have the luxury to hit the gym for twice-a-days. And, let’s face it, if we did have the time, that’s not how we would want to spend it. Let SupplementsToGo.com and World Class Nutrition take some of the guess work out and help you make this summer different!
Friday, March 26, 2010
Why I Tan
Not only does it give me 10-20 minutes without being able to be reached by ANYONE, but it offers some benefits that I love. There are tons of advocates against tanning (whom I am sure live flawless lives), and they have their points, but I have mine.
I do not spend a lot of time in the natural sun. But, when I do, I wear sunscreen. I use tanning beds sparingly and maximize my benefit from them with the use of top quality tanning products.
I like having the control over the time of exposure. Using tanning products lets me achieve the look I want, sun-kissed, without spending lots of time and money in tanning beds.
Right now, I love No Worries by Australian Gold. The reason is because it offers me the bronzing formula I desire for the deepest color with StayFresh technology that keeps my skin smelling fresh. All to say, now it doesn’t matter where I go when I am done, my tan looks great and I don’t have to worry about smelling like a tanning bed!
I do not spend a lot of time in the natural sun. But, when I do, I wear sunscreen. I use tanning beds sparingly and maximize my benefit from them with the use of top quality tanning products.
I like having the control over the time of exposure. Using tanning products lets me achieve the look I want, sun-kissed, without spending lots of time and money in tanning beds.
Tuesday, March 23, 2010
Making Gains-Week One
Summer is just around the corner. We have just enough time to tighten up and get noticed…for all the right reasons. Too often, we wait until vacation is too close to make a change. Starting now, with a little effort, we can make a difference and enjoy summer more.
SupplementsToGo.com and WorldClassNutrition.com has decided to offer two goal-specific program guides in addition to the best supplements on the market! The first will be a fat-loss, “Tone and Tighten” and the second will revolve around gaining lean mass, “Making Gains.” Each will offer ten weeks of guidance in the kitchen and the gym and will offer specific product suggestions to help you maximize your results.
“Making Gains”
Week One
Step One: Diet
We aren’t talking about starving yourself or keeping all your favorites in hiding. This week, start by cutting your alcohol and fast food intake in half. Drastically changing your life style is not reasonable and is quite a shock on the body. Cutting your intake in half is a big step and makes you feel like you aren’t being deprived.
A good balance between protein, carbohydrates and fats is a must! Along with low fat proteins (i.e. chicken breasts, lean beef, egg whites, powders), whole grains (i.e. oatmeal, potatoes, rice), healthy fats (i.e. nuts, olive oil, MTC oil, Omega’s) you will want to incorporate more veggies, the good ones (i.e. broccoli, cauliflower, dark green leafs, green beans and asparagus).
Begin to remove processed foods and replace with healthy versions. There are many grocery stores that offer “pre-made” meals using fresh veggies, lean meats and whole grains. The excuses are gone!!
Over the next two months, we will decrease alcohol and fast food intake until it is down to “rarely” (no more than 1 meal/week). SupplementsToGo.com and WorldClassNutrition.com will teach you how to change your nutrition to make gains and offer recipe ideas.
Step Two: Exercise
Making Gains is all about putting in time in the gym. Hitting the weights and taxing the muscles.
This week, if you aren’t already, get into the gym! Rather you are just beginning or have been in the gym for years, there are things you can do to step up your routine and make gains.
Start by writing down where you are at now…track your progress so you can ensure you are making gains. If you aren’t, you can change up things to create success. A little note pad will do. Put the date on each entry along with the major lifts. You don’t have to write them all down. Be as specific as you desire, knowing the more you write, the better you will be able to compare later.
You will want to split up your workouts. Skip the full body workouts and get into the habit of having a chest/bicep, leg, back/tricep, and shoulder day (if you are on a 4-day split) or if you are on a 5-day split, give arms their own day!
Step Three: Supplements
It is hard to get in all the necessary nutrients from food, and sometimes we need something ‘easy’ to help get in the right nutrition, at the right time. We will offer weekly recommendations to help you along your way in your transformation.
This week make sure you are getting in all your nutrient needs. Here are some of the basics:
Multi-Vitamin: Animal Pak Vitamin Pack
Why you need it--the body has a hard time getting all the nutrients it need from food. Taking this a multi will help your body work and recover more efficiently from your time in the gym.
CLA: Primaforce Max CLA
Why you need it—CLA is a vital natural acid that has been proven over and over to help reduce body fat when taken daily.
Fish Oil: EFA Gold
Why you need it—Fish Oil or essential fatty acids are important in the bodies ability to consistently use nutrients for specific processes and help utilize more of your food intake (meaning less fat is stored). They are also great for hair, skin, nails and eyes.
We all have full days as it is and many do not have the luxury to hit the gym for twice-a-days. And, let’s face it, if we did have the time, that’s not how we would want to spend it. Let SupplementsToGo.com and WorldClassNutrition.com take some of the guess work out and help you make this summer different!
Monday, March 22, 2010
Summer Body Guide
Summer is just around the corner. We have just enough time to tighten up and get noticed…for all the right reasons. Too often, we wait until vacation is too close to make a change. Starting now, with a little effort, we can make a difference and enjoy summer more.
SupplementsToGo.com and World Class Nutrition has decided to offer two goal-specific program guides in addition to the best supplements on the market! The first will be a fat-loss, “Tone and Tighten” and the second will revolve around gaining lean mass, “Making Gains.” Each will offer ten weeks of guidance in the kitchen and the gym and will offer specific product suggestions to help you maximize your results.
SupplementsToGo.com and World Class Nutrition has decided to offer two goal-specific program guides in addition to the best supplements on the market! The first will be a fat-loss, “Tone and Tighten” and the second will revolve around gaining lean mass, “Making Gains.” Each will offer ten weeks of guidance in the kitchen and the gym and will offer specific product suggestions to help you maximize your results.
“Tone and Tighten”
Week One
Step One: Diet
Week One
Step One: Diet
We aren’t talking about starving yourself or keeping all your favorites in hiding. This week, start by cutting your alcohol and fast food intake in half. Drastically changing your life style is not reasonable and is quite a shock on the body. Cutting your intake in half is a big step and makes you feel like you aren’t being deprived.
Incorporate more veggies, the good ones (broccoli, cauliflower, dark green leafs, green beans and asparagus are great ones).
Begin to remove processed foods and replace with healthy versions. There are many grocery stores that offer “pre-made” meals using fresh veggies, lean meats and whole grains. The excuses are gone!!
Over the next two months, we will decrease alcohol and fast food intake until it is down to “rarely” (no more than 1 meal/week). SuppementsToGo.com and World Class Nutrition will teach you how to change your nutrition to make gains and offer recipe ideas.
Incorporate more veggies, the good ones (broccoli, cauliflower, dark green leafs, green beans and asparagus are great ones).
Begin to remove processed foods and replace with healthy versions. There are many grocery stores that offer “pre-made” meals using fresh veggies, lean meats and whole grains. The excuses are gone!!
Over the next two months, we will decrease alcohol and fast food intake until it is down to “rarely” (no more than 1 meal/week). SuppementsToGo.com and World Class Nutrition will teach you how to change your nutrition to make gains and offer recipe ideas.
Step Two: Exercise
Pick your favorite and get moving! If you like running, run. Just change it up (sprints, long distance, hills, and stairs). If the weights are more your style, hit them. Shorten your time between exercises to up the cardio effect and add some plyometrics (fast movement and jumping movements, jump squats, push-off push-ups, ect.). This week, make sure to put in 3-5 days/week for 30-60 min.
If you haven’t been getting in touch with your inner workout lately, we’ll have to ease in a bit…don’t jump the start gate the first week. You don’t want to ‘burn out’ or get hurt. This week try (if you have a gym membership) taking 2-3 group classes to get you back in the swing of things.
Some gyms offer an introductory training session to ‘introduce’ you to the gym’s equipment. You don’t have to give in to the sales pitch (unless you want more sessions), just tell them up front you are just looking to get some instruction on how to use the equipment.
If the gym isn’t your cup-of-tea, get outside (if weather permits) and start jogging or walking. Either way, change up the pace, go hard for 30-60 seconds and ease up for 1-2 min and repeat for about 30 minutes. Incorporate some body movements like lunges, squats, pushups and crunches. You can pick up some bands and dumbbells to increase the difficulty. Save some money by hitting the gym consignment shops, it may not be shiny but it will do the job.
If you haven’t been getting in touch with your inner workout lately, we’ll have to ease in a bit…don’t jump the start gate the first week. You don’t want to ‘burn out’ or get hurt. This week try (if you have a gym membership) taking 2-3 group classes to get you back in the swing of things.
Some gyms offer an introductory training session to ‘introduce’ you to the gym’s equipment. You don’t have to give in to the sales pitch (unless you want more sessions), just tell them up front you are just looking to get some instruction on how to use the equipment.
If the gym isn’t your cup-of-tea, get outside (if weather permits) and start jogging or walking. Either way, change up the pace, go hard for 30-60 seconds and ease up for 1-2 min and repeat for about 30 minutes. Incorporate some body movements like lunges, squats, pushups and crunches. You can pick up some bands and dumbbells to increase the difficulty. Save some money by hitting the gym consignment shops, it may not be shiny but it will do the job.
Step Three: Supplements
Today, it is hard to get in all the necessary nutrients from food, and sometimes we need something ‘easy’ to help get in the right nutrition at the right time. We will offer weekly recommendations to help you along your way in your transformation.
This week, make sure you are getting in all your nutrient needs. Here are some of the basics:
This week, make sure you are getting in all your nutrient needs. Here are some of the basics:
Why you need it--the body has a hard time getting all the nutrients it need from food. Taking a multi will help your body work and recover more efficiently.
CLA: Primaforce Max CLA
Why you need it—CLA is a vital natural acid that has been proven over and over to help reduce body fat when taken daily.
Why you need it—Fish Oil or essential fatty acids are important in the bodies ability to consistently use nutrients for specific processes and help utilize more of your food intake (meaning less fat is stored). They are also great for hair, skin, nails and eyes.
We all have full days as it is and many do not have the luxury to hit the gym for twice-a-days. And, let’s face it, if we did have the time, that’s not how we would want to spend it. Let SupplementsToGo.com and World Class Nutrition take some of the guess work out and help you make this summer different!
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