Fitness

Enhance your fitness journey with our expert tips and guides. From choosing the best home gym equipment to tools for tracking your progress, find valuable insights and resources to support an active, healthy lifestyle and help you reach your fitness goals.

3 Cardio Workouts You Never Thought Of

January 23, 2023 by Nick Quintero Leave a Comment

Let’s face it, you can only do so much running on the treadmill or cycling on the stationary bike before you start going nuts; that's partly why Peloton has become so popular because the programming keeps you engaged and from getting bored.

But what if I told you there are cardio workouts that I bet you never considered or thought of? We are so programmed into thinking that cardio needs to either be done on a piece of cardio equipment, inside a gym, or that cardio equals running outside. Those are good moves, but they aren't necessarily the only moves. In fact, I’m going to list three cardio workouts that you might not even realize constitutes as cardio. And that's because you're distracted from the workout itself, you're having fun, and you're just thinking outside the box.

Cardio = Sports

Rather than running like crazy yet going nowhere on the treadmill, take your cardio workouts to the court or field. Do you enjoy playing basketball, tennis, soccer, or racquetball? How about swimming, mountain biking, skiing, snowboarding, or even boxing? Then spend your time doing the cardio workouts you enjoy. Don’t be a slave to the treadmill! You can burn just as many, if not more, calories by playing recreational sports than you would be sitting on the recumbent bike or climbing the StairMaster. Stop doing cardio workouts that you don’t enjoy! Any sustained movement that keeps your heart rate up is good for you; it doesn't have to be on the treadmill or elliptical. And if you can do any of this cardio outside, that is even better.

Cardio = Hiking

While you aren’t running up a hill (although you can if you want!), hiking is a great workout and allows you to get outside and enjoy nature. You can take as long or as short of a hike as you want to, and choose the elevation. The more of a climb you experience, the more your heart has to work. But depending on where you live, there’s a good probability that you have a hiking trail nearby. Hiking makes for great cardio workouts that the entire family can enjoy from your significant other to your kids, and even your four-legged furry friends. Plus, vitamin D and fresh air are good for everyone.

Cardio = High Rep/Low Rest Workouts

Why not kill two birds with one stone? Are you planning on hitting the weights, but you don’t think you’ll have enough time to fit in cardio, too? No worries! Do it all at the same time. How? All you need to do is keep your heart rate elevated throughout your resistance training workout. Now, you might be wondering how you can turn weights into one of the best cardio workouts you’ll ever complete, but it’s possible.

Change up your workout by lowering the weight slightly and pushing for more reps. Not only will this get your heart rate cranking, but when you combine this protocol with a shorter rest period, you don’t allow your heart to drop into a recovery rate. Rather than taking 45 to 60 seconds between sets (or even longer), shorten them to 15 to 20 seconds. Or you can even consider doing a circuit where you move from one exercise directly to the next, without any rest period.

Related article:

Article Courtesy Of Matt Weik

Low-Impact Glute Exercises

June 7, 2023 by Nick Quintero Leave a Comment

Table of Contents

So What Exactly Are Our Glute Muscles?
How Do We Train Our Glute Muscles?
What About Low-Impact?
Low-Impact Glute Exercises
Wrap Up
Sources

If plastic surgery has taught us anything, it’s that everyone wants a big butt.

Okay, maybe not everyone, but having strong glutes is very important for your performance in the gym and in life both now and as you age. Strengthening your glutes can be the key to reducing back and knee pain. Strong glute muscles are important for everyday tasks as you age - tasks such as getting off the couch and picking up grocery bags from the floor. When our glutes are weak we often compensate by using our backs or other muscles which may eventually lead to discomfort or pain over time.

So What Exactly Are Our Glute Muscles?

Our glute muscles can be divided into three major types - the glute max, the glute medius, and the glute minimus. All three play a key role in daily movement and exercise, but for simplicity just know that the glute max is the largest muscle in the body and the one that gives your butt its shape. The other two are not as big but play a critical role in the stabilization of the hip as well as many other functions.

How Do We Train Our Glute Muscles?

There are a ton of exercises for this. First, we can look at the major compound movements - squats and deadlifts. As far as building strong glutes these are probably the top two. These are also two of the most effective exercises period - especially for lower body muscle development.

Next, we have exercises like lunges, split squats, Romanian deadlifts, and good mornings. These exercises are typically performed with a little bit lighter weight compared to squats and deadlifts. However, these exercises will target your glutes very well and ensure you are strengthening those buttocks!

What About Low-Impact?

Let’s talk about what we mean by low-impact. When people talk about low-impact they are generally talking about the impact the exercise has on the joints. Heavy squats and deadlifts can sometimes not feel great on the knees or hips; however, this isn’t always a bad thing. It’s good for our joints to be under load, just like it's good for our muscles to handle heavy weight - using the right program of course. Now it is worth noting, heavy is relative here - it is not wise to load up all the plates in the gym and try and back squat it when you struggle to do air squats.

We certainly want to protect our joints but that doesn’t necessarily mean we must always do low-impact exercises. You don’t want to lift heavy 7x/week but you also don’t want to only do band exercises for years - there is a nice balance.

Let’s look at some low-impact (on the joints) and high-impact (on the butt) glute exercises.

Low-Impact Glute Exercises

#1 Glute Bridge

This exercise can be performed with just your body weight, a band, or by adding a weight plate to your lap. Begin lying face up on the ground, then bring your feet to your butt, about shoulder-width apart. With only your upper back and heels on the ground, drive through your heels and squeeze your butt and core. Relax and repeat. To use a band, simply place the band above your knees.

Aim to do 3-5 sets of about 5-8 reps, depending on resistance level and strength. Add weight if you can.

#2 Side Lying Banded Leg Raise

Lying on your side, with your body long, use your butt to raise your top leg about 12-18 inches. You should feel this on the outside of your glute. To add more resistance place a band around your legs - right above your knees. If you want even more of a challenge, instead of lying on the ground, begin in a side plank position.

Look to complete 3-5 sets of 15-20 reps.

#3 Sled Pushes & Pulls

Sled pushes and pulls are two of the best ways to strengthen your legs and glutes in a very low-impact way. Simply load up a sled with some weight plates, probably anywhere from 25 lbs to 180 lbs depending on the individual and strength levels. Next, just start pushing. One of the easiest ways to do a sled workout is to push for let's say 50-75 feet and then pull the sled back 50-75 feet. You will feel your glutes, quads, hamstrings, and calves all working hard here.

A good starting point would be to do 5 sets down and back.

Wrap Up

There you have it! Three great low-impact glute exercises. Each of these exercises also makes a great warmup for performing lifts like squats, deadlifts, or lunges - just go a little lighter or fewer reps.

If your joints are feeling it, whether due to aging or just a lot of lifting and exercising, consider a few things - sleep, recovery, and your nutrition. If you aren’t sure where to begin with nutrition - check out our meal plans and macro calculator for some help!

Please reach out with any questions or leave us a comment below. We’d love to connect and hear from you!

Sources

Current, Austin. “14 Best Glute Exercises for Size, Strength, and Activation.” BarBend, 21 Feb. 2023, https://barbend.com/best-glutes-exercises/.

10 Tips to Speed Up Weight Loss

January 11, 2023 by Nick Quintero Leave a Comment

Table of Contents

Hint: You can do 70% with food!
Plan a healthy diet
Eat breakfast
Eat smaller meals
Daily workout
Be creative
Sleep more
Avoid sugary snacks
Drink more water
Don’t eat late night
Reduce stress

Hint: You can do 70% with food!

There are thousands of weight loss formulas circulating the internet right now and most are touted as the real deal. When starting a weight loss program, it’s important to keep in mind that your success (or lack thereof) may very well be determined by things like your genetics, age, gender, and sheer willpower. The information outlined in this article is meant to help you achieve a number of things including:

Reduce your appetite
Generate weight loss quickly
Boost your metabolism so you burn more fat

We’ve assembled a list of ten simple things that you can do today to speed up weight loss without investing too much of your time or energy.

Plan a healthy diet

Each one of your meals should include a protein source, healthy fats, and low-carb vegetables to give you a
fuller nutrient experience. If you set your meals this way you will lower your carb intake to the recommended range of 25-50 grams per day. Your protein sources include:

Meats: beef, chicken, pork, bacon, lamb, etc.
Fish and seafood – this includes salmon, trout, shrimp, lobster, etc.
Eggs – the best type are pastured eggs or ones enriched with omega-3

The importance of protein in your diet cannot be overstated. Multiple studies (1,2,3) have shown a correlation between a protein-rich diet and high metabolism. Also, protein helps to reduce obsessive thoughts about food by over 50%, and it makes you feel fuller during the day so that you automatically eat fewer calories. Here’s a list of low-carb vegetables to include in your diet:

Spinach
Kale
Broccoli
Brussels sprouts
Cauliflower
Cabbage
Lettuce
Celery
Cucumber

Feel free to load your plate with these low-carb vegetables – you can eat large amounts without exceeding the recommended amount of carbs per day.

A diet that includes meats and vegetables contains high amounts of minerals, fiber, and vitamins – which means there’s no physiological need to eat grains.

Your fat sources include:

Butter
Olive oil
Avocado oil
Coconut oil
Tallow

Eat breakfast

If you don’t eat a healthy breakfast every day, your body automatically goes into starvation mode, so your metabolism slows to a crawl as a way to conserve energy.

Related Article: What You Should Know About Eating Breakfast

A nutrient-dense breakfast strengthens your metabolism. A study was first published in the Journal of Epidemiology that showed that people who skipped breakfast were 4.5 times more likely to suffer obesity as those who took time to eat in the morning. So what should you have for breakfast?

Foods that are slow to digest are the best. You may try combining lean proteins with fats and complex carbohydrates, such as found in this particular power breakfast: one omelet (1 egg, 2 eggs whites), a half cup of onions and mixed peppers, half cup of cooked steel-cut oats combined with frozen berries and a teaspoonful of omega-3 fish oil.

Eat smaller meals

To lose weight successfully, you need to burn more calories than you consume; which means you have to control your portions. Portion control doesn’t necessarily mean you’re doomed to a growling stomach. It’s a way to make sure you eat fewer calories. Here’s how to eat smaller meals:

Start with a glass of water. Before you sit down to eat, drink a large glass of water. According to Dawn Jackson
Blatner, author of The Flexitarian Diet, filling up on water will make it much harder to overeat.
Put on form-fitting clothes. You don’t have to squeeze into pants that don’t fit; however, wearing a comfortable
outfit with a waistband can serve to remind you to slow down and evaluate how you feel when eating. When your clothing gets a bit snugger, it can keep you from overeating.
Include vegetable fillers. Veggies are great for bulking out your meals and reducing calories. You can use spinach
on your sandwich or add valuable nutrients and fiber to stir-fries and pasta. Alternatively, you can add diced pineapples to oatmeal or switch white bread with whole-wheat pita.
Use dinnerwear that encourages you to lose weight. Did you know that the color of your plate can influence how
much food you eat? One study done by Cornell University showed that when people use a plate with a low color contrast they were more likely to serve more food (by up to 22%) than when they used a lighter-colored plate.
Improve the scene for more fulfilling meals. Listen to cool, relaxing music and dim the lights as you take
your meals. This will allow you to enjoy the meal and it also helps to reduce portions. To make the meals last longer, chew slowly and sip some water between bites.

Daily workout

You don’t always have to exercise to lose a few pounds, but it is highly recommended. For the best results, go to the gym at least 3-4 times a week and include warm-ups, stretches and weight lifting. When you lift weights you burn more calories and your metabolism will stay relatively high (4). Other studies show that you can build muscle and lose a significant amount of body fat (5).

It’s important to mix things up in order to attain your fitness goals – and this is particularly true when working out. To burn more calories in a short amount of time, you may have to step up your intensity. Bursts of speed can cause a powerful fat-burning response in your muscles – so find a way to incorporate short sprints into your workout.

Combining your workouts with fish-oil supplements can also increase your ability to burn fat according to a study published in American Journal of Clinical Nutrition. In the study, volunteers supplemented on six grams of fish oil every day and exercised three times a week. They lost an average of 3.4 pounds after 12 weeks while those who didn’t use any fish supplement saw little shrinkage.

Be creative

Effective dieting is an art. Consider the level of creative output we use when trying to lose weight, and the sheer purpose we put behind every effort. Creativity allows your mind to explore different possibilities and to come up with solutions for any problem. In this case, it helps take your mind off negative thinking, weight gain, fat, and food. As a matter of fact, a keen, positive focus makes all the difference in the world for anybody trying to lose weight.

Exercising creativity also boosts your self-esteem and gives you a sense of pride when you see something that you created with your own hands. So what do you like? You can try coloring books, scrapbooking, collage, sewing, photography, etc. Anything that gives you great enthusiasm can work for your benefit as you take up the challenge to tone your body – and it’s also a good way to meet like-minded people.

Sleep more

We have the misfortune of living in a world where sleep is associated with being sluggish. But this isn’t the case. We know from modern science that sleep is a key contributor to a healthy metabolism, so the more you give in to quality sleep, the more equipped your body will be to burn fat. Your body also regulates hormones that influence appetite and energy production so when you don’t get enough rest you inevitably produce low leptin and high amounts of ghrelin, a hormone that triggers food cravings.

If that’s not reason enough to get 8 hours of shut-eye, researchers have shown that lack of sleep is connected to stress – and both are causes of early deaths through strokes and a compromised immune system.

Avoid sugary snacks

This is one of the most important things you can do to lose weight. Sugars and starches stimulate the secretion of insulin – a major fat-storage hormone in the body. When insulin levels drop, the body has an easier time burning fat that is stored in fat reserves. There’s another reason to reduce the amount of insulin in your blood; it allows the kidneys to lose excess amounts of sodium and water, effectively reducing bloating and water weight (5,6).

All natural Sugar Swaps — Related article: 8 All-Natural Alternatives To Sugar

It is possible to lose over 10 pounds in the first week of eating this way as your body sheds both fat and
excess water (7). Reduce the carbs, lower your insulin levels and you will find that you eat fewer calories and feel fuller for longer (8).

Drink more water

Drinking more water can help you lose a few extra pounds especially when combined with exercise and a balanced diet. By drinking water you can avoid eating large amounts of food and you’re less likely to consume sugary beverages (which by the way account for over 20% of American’s energy intake).

Cold water can speed up your metabolism (albeit slightly) due to the energy your body uses to warm the water.

Water is a good accessory for weight loss. Drinking enough water every day contributes to a healthy body in general. That said, we don’t mean that you should go around guzzling water all day to prevent dehydration (though it’s not common, it is possible to drink too much water, especially if you’re forcing yourself to drink even when you’re not thirsty).

Don’t eat late night

Most fitness experts recommend limiting the number of carbs you eat at night because as you fall asleep, your metabolism slows down and the carbs you eat have a higher chance of being stored in your body as fat. When you eat early in the day, your body will transform this food into energy; however several metabolic processes are altered during sleep including insulin sensitivity which slows down at night, changing your carb-storing process towards fat.

Reduce stress

Your body responds to stress in a harmful (and predictable) manner. When you have a stressful day, your brain
sends a message to the cells to release potent hormones like adrenaline – which retrieves stored energy to power the fight-or-flight reaction. As this is happening, your brain is also telling the cells to produce cortisol so you can replenish this lost energy. This is what causes those hunger pangs and causes you to eat nonstop.

To relieve this hunger, many of us reach for sugar-filled snacks and fatty foods as a comfort because they help
release pleasure chemicals that ease the tension. Soon this becomes an unhealthy cycle of tension and feeding, and it causes weight gain. We have a few tips for managing stress in our hectic day-to-day routines:

Avoid alcohol and caffeine (and nicotine)
Exercise more
Get enough sleep
Do meditation
Talk to someone
Find ways to manage your time
Eat well-balanced meals
Take deep breaths
Limit internet and phone use
Stretch

As with all well-meaning weight loss guides, take what works for you and leave the rest. Remember no weight loss strategy works if you find it unpleasant. So if you find that you need to tweak this strategy to accommodate a few of your own choices, go ahead, as long as you’re not jeopardizing your own health.

Free ways to boost your mood — Related Article: 15 Free Ways To Boost Your Mood

Lydia is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. She enjoys long walks with a breeze and finding ways to make dessert healthy.

Best Food To Eat After a Workout To Burn Calories

June 21, 2023 by Nick Quintero Leave a Comment

Table of Contents

Protein Ideas
- 2) Protein Shakes
- 3) Be Intentional with Snacking
Wrap Up

We all want to look good, feel good, and be able to move well. Two of the best ways to do this are by getting enough exercise and eating a nutritious, balanced diet.

Here’s the situation, you just finished a tough, sweaty thirty minutes on the stair climber or maybe you did an intense leg day. Your effort was great, and you feel great. You know that you worked hard and the pain you feel is good pain. But, how do you make the most of this workout? How do you ensure you eat the right foods to help burn calories and help your body recover?

Well, first off we need to talk about what we mean by burning calories. If you are looking at this question and thinking we have found a magical food that the more you eat of it the more calories you burn, you are mistaken - unless we talk about celery or something like that and even then it’s debatable. The point is food is energy. Food equals calories. So eating food after a workout isn’t going to burn immediate calories; however, there are some principles here that are super helpful for understanding what to eat and why after a workout in order to burn more calories long-term.

What do I mean by this? First, let’s look at what happens when we work out. When we work out, especially resistance training - think bench press, squats, deadlifts, pull-ups, etc. - we are damaging muscle fibers so that they can in turn be repaired and ultimately become stronger.

This is a very simplified way to look at exercise, but for this article, I think it is helpful. Where does food come into play here? Well, food is one of the tools our bodies use to aid in repair. Food provides the necessary building blocks to help our muscles grow and become stronger. The main building block for muscle growth and repair is protein. Protein is most commonly found in meat, dairy, eggs, and nuts.

So what do protein, muscle repair, and burning calories have in common? I’m glad you asked, or you know I asked, but still, it feels like you asked. Our bodies burn calories in two primary ways - exercise or movement and normal bodily functions. Some people may see their smartwatch say they burned 300 calories in a workout - by the way, check out our article here for a similar workout - so they assume they can only eat 300 calories that day or they will gain weight.

Obviously, if they tried this for even a day they’d realize it doesn’t work like that. Our bodies burn calories when we are sitting, walking, making dinner, and even sleeping. But, here’s the cool thing - the more muscle you have the more calories your body is burning. Muscle needs a greater caloric requirement than stored body fat does.

So what does this mean? It means that if you consume an adequate amount of protein after resistance exercise you can begin to build muscle - assuming your diet and other health factors are in good shape. As you begin to build muscle you burn more calories. So the key here is to consume protein. It doesn’t have to be immediately following your workout - although not a bad idea, but definitely in the next meal you eat.

Protein Ideas

So, now we know protein is important and a major key to building muscle and burning more calories. But, what are some easy ways to get protein in your diet?

1) Increase Meat Consumption

Chances are you are already eating some form of meat at lunch and dinner. Instead of making drastic changes to your diet simply increase the amount if you are looking to get more protein. For instance, if you eat turkey sandwiches for lunch double the turkey, or if you normally eat grilled chicken for dinner opt for eight ounces instead of five.

2) Protein Shakes

These are great for post-workout or as a snack. Try to choose shakes with clean ingredients (no artificial sweeteners and as few ingredients as possible). These can be an easy way to sneak in twenty to forty extra grams of protein daily

3) Be Intentional with Snacking

Instead of choosing the chips or brownies for a midday snack, opt for Greek yogurt, cheese, or beef jerky. These are all great options to help you get more protein in your diet and ultimately help you burn more calories.

Want some more ideas - check out our protein-packed meal prep recipes here.

Wrap Up

There are no magical foods to lose weight, just like there aren’t magic pills to immediately get in shape. The point is that exercise and nutrition are life-long pursuits that are all about building good habits. One of these good habits is consuming enough protein to help you recover from workouts and ultimately burn more calories.

As always, we are here for you and would love to hear from you. Please leave any questions or comments below!

The 6 Best Energy Drinks

September 2, 2023 by Joshua D. Glawson Leave a Comment

The Best Energy Drinks give you what you need without the dreaded crash-and-burn feeling. Here are our faves when you need a boost!

Whether you're going to the gym, need an energy boost mid-afternoon, or craving a pick-me-up in a sporting event, energy drinks are there for you. There are many energy drinks on the market today, and that number is expected to rise even more by 2030. Of course, this means more flavors, benefits, and mixing opportunities! These are six of our favorite energy drinks on the market today.

Reign

Reign Total Body Fuel is an innovative performance energy drink to help athletes perform at their peak. Blended with BCAAs, 300 mg of Natural Caffeine, CoQ10, and electrolytes, Reign Total Body Fuel also offers zero sugar, & zero artificial flavors & colors. Reign currently comes in 3 product lines: Storm, Core, and Inferno; and a total of 14 flavors.

Monster

Monster Energy is a carbonated energy drink with caffeine. It also includes ginseng and B vitamins. It is smooth, refreshing, and made to gulp. We like that they have a sugar free line of products, too. Coffee lovers might enjoy the Monster Java energy, and a Monster juice energy, recovery, or hydration options might be what the doctor ordered after a workout. Monster energy drinks come in 24 varieties, including classic, sugar-free, low-carb and so forth.

Related: Top 3 Supplements for Muscle Recovery

Red Bull

Many people are no stranger to this product, as Red Bull Energy Drink is an Austrian-based company that launched in 1987. Their lightly carbonated energy drinks contain B vitamins, taurine, and some caffeine. Red Bull is known for its slogan “Gives You Wiiings,” and the brand is known for events and sponsorships in sports such as diving, breakdancing, mountain biking, racing, drifting, skateboarding, and more. They offer 11 varieties: classic, classic sugar-free, zero, red edition, yellow edition, and so forth.

Celsius

Celsius Fitness Drinks come in sparkling and non-carbonated varieties and are specially formulated for fueling active lifestyles. The brand's product is clinically studied to boost your metabolism and burn body fat when exercising. Celsius currently has 4 main product lines: classic, Celsius Heat, Celsius BCAA, and Celsius-Stevia. Many of their products are either sugar-free or low-calorie. Their recipes tend to have green tea extract to boost metabolism, guarana seed extract for energy, ginger root for digestion and to increase body heat. It also contains chromium to curb appetite, vitamin C for immune support, and B vitamins for additional energy and metabolic boost.

Related: Getting Started With Collagen: What You Need to Know

Rockstar

Rockstar Energy Drink contains B vitamins and guarana, taurine, and caffeine to help keep you going and stay focused. The company offers a comparatively large variety, with 30 flavors across 8 product sublines: Original, Pure Zero, Punched, Recovery, XDurance, Unplugged, Boom, and Throwback.

Bang

Bang Energy gives you a bang for your buck with 4 main product varieties: classic Bang, Vooz Hydration, Redline, and Meltdown Energy. Of their mainline classic Bang, these drinks are zero-calorie, sugar-free, gluten-free, vegan-friendly, keto-friendly, and have no artificial colors. Bang Energy has a whopping 38 flavors on the market today.

Related: The Best and Worst Keto Drinks

If we were to decide which is our favorite and least favorite, it will be a close race. However, if pressed enough, Red Bull would come out on top and Reign would be our least favorite. Red Bull is straightforward and utilizes an optimal recipe for improving energy, is culturally relevant, and has a decent distinct flavor for an energy drink. Reign seems to be lacking and less available while their presentation is over the top for what it is.

Meet Beneil Dariush | UFC lightweight fighter

May 1, 2024 by Nick Quintero Leave a Comment

Table of Contents

Beneil's Lifestyle
How he does Fitness
Beneil On Food
Beneil's Tips/Motivation

Beneil Dariush (born May 6, 1989) is an Assyrian-American professional mixed martial artist who competes in the lightweight division of the Ultimate Fighting Championship.

Currently ranked #7 in the Lightweight Division with a record of 22-6-1 (W-L-D)

He sat down with me to share a little bit about what makes him an elite athlete, how he stays motivated and focused, and what fuels his body.

Benny at Kings MMA Anaheim — Beneil Dariush (left) Nick - Meal Prep on Fleek (right)

Beneil's Lifestyle

MPOF: How do you start your day?
Or Do you have any morning routines / things you must do in the morning?

Beneil Dariush: When I’m getting ready for a fight, I’ll wake up, drink a cup of water, and head to my 6am workout. I basically train the same way year round, but the difference is that the intensity picks up.

MPOF: What do you eat after your workout?

Beneil: I’ll eat fast absorbing carbs (simple carbs) and then I’ll have my protein and complex carbs/vegetables.
My biggest thing is being able to snack on fats regularly. Things like nuts and avocado.

MPOF: Where do you get your nutrition plan or what your macros need to be?

Beneil: My strength and conditioning coach, Erik Arevalo, from Virtus. He has a lot of experience with weight cuts and I’ve had a lot of success so far with my weight cuts.

MPOF: What are some other morning habits?

Beneil: Another thing I do every day is make a smoothie. I like to have protein powder (SFH Pure), cacao, kale, Melissa’s beets, and flax and chia seeds. I like to see what’s in season. I think our body is built to eat with the seasons.

MPOF: What types of foods do you stay away from?

Beneil: I’m trying this new thing for me where I’m trying to stay away from synthetic sugar and bread. Bread is the hardest one for me. But any candy or chocolate, I’m staying away from it and my weight has been coming off nicely.

MPOF: What’s one thing you can’t live without? Why?

Beneil: Food wise… probably, Acai (Amazon Planet Acai is my favorite). I probably use that more than anything

MPOF: Do you follow any specific diets/plans? Why?

Beneil: I don’t know if it’s a specific diet, but I try to focus a lot on fats. Fats seem to make it easier for me to stay full and not have any cravings. They are very good for energy as well and if your body hits ketosis, that’s all you really need.

I’m not necessarily keto, but once in a while I’ll get there. How I know when I’m in ketosis is when I’m just eating fats and I feel great. But here is the thing, when I’m eating fats and I’m not in ketosis, I’m crashing so hard. I’m struggling really bad.

MPOF: What is your favorite music to listen to? Why?

Beneil Dariush: I like some of the old school stuff like Dean Martin and Sanatra. Also a lot of worship music, like Hillsong and Jesus Culture.

How he does Fitness

MPOF: What do you do to stay active every week?

Beneil: Mon/Wed/Fri morning, I go to Kings MMA in Huntington for striking, then there is usually a drilling session, then I’m going jiu-jitsu at night.
On Tues/Thurs I have conditioning in the morning then an 11am wrestling session. Then at night time it’s either no-gi or striking.
Then when I’m getting ready for a fight, the intensity goes up. I don’t want longer durations for training because I’m more likely to get hurt.

MPOF: For people who say working out is too hard, what do you tell them?

Beneil: I’d say that being unhealthy is harder.

MPOF: What is your favorite exercise?

Beneil: I really like martial arts. I like ultimate Frisbee. I like going to the beach. It changes on a regular basis for me. Sometimes it’s all about striking, then it’s all about grappling, then it’s all about wrestling. I mean, if you eat the same food over and over again, you’re going to get tired of it. If I just did jiu-jitsu all the time, I’d get tired of it.

MPOF: How do you keep a mindset that helps you want to progress?

Beneil: One thing that really helps is getting beat up. If you’re doing MMA, you’ll never be the best striker. You’ll never be the best grappler. You don’t have the time to spend mastering one thing, so there is always someone beating you on a regular basis. Losing is one of the bigger motivations for me.

I think love is a big factor in that. If you love doing jiu-jitsu, you’re going to say, I’m getting beat up but I don’t want to lose this because I’m losing to him. I’ll find a way to win and keep doing what I’m doing.

Beneil On Food

MPOF: How important is whole/healthy food to your lifestyle? Why?

Dariush:

Smoothie in the morning
Important not to eat processed sugars
I like to snack a lot. Fatty snacks like nuts and avocados
Dinner, if I’m fighting; vegetables and fats with little protein
After the fight, I use carbs for rehydrating

One of the best things I ever had is lettuce filled with avocado and bacon … it was perfection at it’s best.

A post shared by Beneil Dariush (@beneildariush) on Mar 28, 2017 at 2:15pm PDT

MPOF: What's one piece of advice for some just starting to eat better?

Dariush: Make your motivation for the reason you want to lose weight clear. For example, if you look in the mirror and don’t like the way you look, remember that feeling. So, when you’re tempted you remember your motivation, or that feeling, of not liking the way you look.

When you get tempted, the first thing that goes is the goal… is the pride. It becomes the furthest thing away from your mind. And that’s why we fail, it’s because we lose sight of our goal.

Making your goal extremely clear is going to help you. And if you still get tempted, you change your habits or atmosphere. You would avoid the bar because you know you’re going to drink a lot of beer.

MPOF: Do you Meal Prep?

Dariush: When I fight, yeah. Sometimes I’ll prep myself and sometimes I’ll get preps from Dacik Meals.

MPOF: Do you have a favorite meal prep combo?

Beneil: When I’m in fight camp, I want chicken and seasoned rice. Specifically the Persian style yellow rice.

When I’m not in fight camp, I like French fries.

Beneil's Tips/Motivation

MPOF: When you think about success, who is the first person that comes to mind? Why?

Dariush: Outside of Jesus Christ, Romulo Barral is the first person that comes to mind : not only is he a multiple time world champ, but has made multiple world champs. I believe it’s because of mindset -- being so dedicated that even on your sitarist day, you're goin g to win

MPOF: What or Who inspires you? Why?

Beneil Dariush: My teammates are a big inspiration for me. I know them, and I am a lot closer to them and know a lot more about their life story. When you’re a fan of a fighter or a fan of someone you have never met, you don’t really know their life story. So, while it is motivational… when you know someone and how much they struggle and still find success, it’s very inspiring.

MPOF: You made a comment about, “Looking for a different crown,” explain that to me.

Beneil: When I first showed up to MMA, I wanted to be a champion. Being a champion means you’re the best, but it also means that everyone acknowledges you. But I’ve come to realize that I don’t need to be acknowledged by everyone. I only need to be acknowledged by the person who made me, which is God. That’s the crown I’m looking for.

I want to be acknowledged by Jesus Christ, my Lord and savior, that’s the most important thing.

MPOF: How do you think that changes your mentality going into a fight?

Beneil: If you don't have the motivation for the belt, you might lose the desire to want to continue fighting. But I’ve come to realize, having the platform that I have, knowing how important work (fighting) is to the gospel … it gives me all the motivation I need to keep fighting and be successful at it.

We are called to work. “Lazy hands make for poverty, but diligent hands bring wealth.” – Prov. 10:4
We are called to do all things for the glory of God. “So whether you eat or drink or whatever you do, do it all for the glory of God.” – 1 Cor 10:31
“In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.” – Matt 5:16

MPOF: Is there anything you would like to plug or mention for our audience?

Beneil: If you can spell my name, you can find all my social media. I have a very unique name.

Stay connected with Beneil Dariush:

Kings MMA – Anaheim
Beneil’s Facebook
Beneil’s Twitter
Beneil’s Instagram

Inspired by this interview? Here are a few more Expert Interviews on Meal Prep on Fleek:

Mark Sisson - Mark's Daily Apple and Primal Blueprint
Alexia Clark - Fitness Model and Athlete
Melissa Rifkin - Registered Dietitian
Dana Angelo White - Registered Dietitian, Sports & Nutrition Coach
Danica from Kale and Carrot Sticks - Binge Eating and Recovery

Top 3 Protein Powder Reviews You Need to Consider

July 5, 2023 by Camden Woods Leave a Comment

Protein is king. From chicken breast to steak to eggs to protein powder, there are a lot of great options for getting in your daily protein. Here are my favorite, tried and true, protein powder reviews:

Table of Contents

Naked Whey Protein Powder
Legion Casein+ Protein Powder
Vega Sport Premium Protein Powder
Wrap Up

It is important to eat enough protein whether you are looking to gain muscle, lose fat, or both. You see, protein is essential for building muscle which is great, but it is also just as important for maintaining muscle when you are trying to lose fat. Another huge benefit of protein is that it helps you stay fuller longer which can be a huge help when battling overeating or trying to lose a few pounds.

The best way to get your protein is through whole foods - think meat, dairy, and eggs. There is also a good amount of protein in some nuts, seeds, grains, and vegetables, although these are not as high in protein quality or quantity typically as meat, dairy, and eggs. However, it can be hard to get the daily amount of protein you need from whole foods. High-protein diets, which are ideal for losing fat and/or gaining muscle typically recommend about .8-1g of protein per pound of body weight. This can be a lot. For this reason, protein powder can be a great option to supplement your meals and snacks with additional protein.

But which protein powders are best? There are so many options and it can be hard to narrow down to just one. While I haven’t tried all protein powders known to man, I have tried quite a few.

For the full rundown on protein powder - A Beginner’s Guide to Protein Powder.

Okay, let’s go through some of the high-achievers.

Naked Whey Protein Powder

Naked Nutrition Protein Powder is one of my newly found favorites.

One of the biggest problems with protein powders is the ingredient lists. Because whey protein is a byproduct of cheese production it doesn’t necessarily have a sweet, creamy taste. However, when we make protein shakes we expect them to taste like milkshakes - all while having no added sugars, fat, or anything else besides low calories and high protein.

This creates a problem. What do companies put in the powder to make it taste delicious without it being sugar or fats or added calories? It tends to be artificial sweeteners and a long list of other ingredients.

This is why I love this brand. They have an unflavored version that is simply one ingredient - whey protein concentrate. They also have vanilla and chocolate. Full disclosure, I’ve only tried vanilla and the taste was pretty good. The vanilla adds organic coconut sugar and organic natural flavors - still really good for a protein powder to have only three ingredients.

Legion Casein+ Protein Powder

Legion is known for its high-quality protein powder, and their casein is no exception.

Casein protein powder is a little bit different than whey. It has a longer digestion time, whereas whey protein is quickly digested. You may be wondering why this matters and for most people, it is not a huge difference. However, when I was looking to gain muscle, I would use casein before bed. Basically, because casein is slow digesting, your body will be getting protein-powered fuel while you sleep.

The one downside is that they use stevia to sweeten their protein powder. There are certainly worse options, but I’d prefer to see a little bit of sugar if it has to be sweetened.

I am a big fan of the chocolate flavor, although some people may not find it super sweet. I found it goes great in a smoothie before bed.

Vega Sport Premium Protein Powder

Do you and dairy tend to not be best friends? If so, Vega's line of Protein Powders is a great plant-based protein powder I’ve enjoyed.

Whether you have been plant-based for years or simply want to try an alternative to dairy this can be a great option. With protein from peas, alfalfa, sunflower seeds, and pumpkin seeds, you are sure to get a nice protein boost for the day.

I personally have only tried the vanilla and enjoyed the flavor. However, some people say it has a little bit of a chalky texture.

As far as ingredients, this powder certainly has more than the other two, but they aren’t all bad. This one uses stevia as well, but it does also have tart cherry powder, black pepper, and turmeric - don’t worry you don’t taste them. All three of these ingredients combine to help fight inflammation.

Wrap Up

There you go! You’ve got the rundown on some of my personal favorite protein powders. There are a ton of options out there, so be sure to read the ingredient labels to make sure you are getting high-quality protein.

Whether you are calculating your protein needs or looking for some protein-packed recipes, we’ve got you covered!

What To Eat Before and After Training or Practice

May 17, 2023 by Camden Woods Leave a Comment

Whether you are a college athlete, a high school athlete, or someone who just enjoys working out, knowing what to eat before and after training or practice is important.

Table of Contents

Why Eating Before Training or Practice Matters
Why Eating After Training or Practice Matters
What To Eat Before Training or Practice
What To Eat After Training or Practice
Wrap Up

As a former college football player at NC State, we were constantly told what to eat - and most of the time to eat more of it. Based on some of my experiences, I’ll try and give you a good idea of why eating before and after training is important and what foods are best.

Why Eating Before Training or Practice Matters

During training, your body is going to likely burn a lot of calories. Now, this obviously depends on your sport, activity level, duration, and many other factors, but especially in college you could expect to be there awhile and work hard - a recipe for burning calories.

If you don’t eat before training, you are likely not giving your body enough fuel to complete the workout. Simply put, food is energy. More importantly, carbohydrates are our bodies' first source of fuel. So by not eating before training you are putting yourself at a performance disadvantage. Not to mention, no one wants that upset stomach feeling going into a workout or practice. Nine times out of ten it can be avoided with proper nutrition and hydration leading up to training.

Why Eating After Training or Practice Matters

You may have heard of the “anabolic window” immediately following a workout. Some people take it so far as to down a protein shake immediately after they set down the dumbbell on their last set. While this is likely a myth, eating after training is still important.

Especially, after a hard training session, your body is depleted in fuel. Eating foods high in both protein and carbohydrates not only helps you refuel, but also begin to build muscle following a lifting session. If you are an athlete, eating after training is going to also help you recover for your next session. If you have two training sessions, practices, or even games in a day this is critical.

What To Eat Before Training or Practice

The first thing to consider is how long you have until you start practice or training. What you eat 30 minutes before training versus three hours varies tremendously.

As a general rule, you want what you eat to get easier to digest the closer you get to training.

For instance, if I had practice at 5 pm, I ideally would eat a full meal sometime between 1 pm and 2 pm. This meal could look like grilled chicken and rice, steak and potatoes, or spaghetti and meatballs. The important thing to note with this meal is that you have time to digest it, but you still don’t want to eat foods that could upset your stomach. Foods that are high in fiber, fat, or even spicy foods should be avoided this close to practice.

As you get closer to practice, you want to eat again. Ideally, you want to top off your carbohydrate stores with some easy-to-digest foods. Some great examples here would be gummies, rice krispy treats, or pretzels.

What To Eat After Training or Practice

After training, you may not feel hungry initially. That is okay. You don’t have to eat immediately, but it’s a good idea to get food as soon as possible.

Going off the previous example of a 5 pm practice, let’s say it gets over at 7:30 pm. A great idea here is to eat dinner at 8 pm if possible. Be sure to include protein and carbohydrates for recovery as well as plenty of water and electrolytes. Need some help with hydration? Check out our article here.

Protein shakes or chocolate milk can be a great option too if you aren’t in a position to eat a full meal immediately. Tart cherry juice can also be a great source of carbs and help speed up the recovery process.

Wrap Up

You are now ready to train! Try out these suggestions and see what works best for you. Maybe you like eating a full meal 2 hours before training or maybe 5. This can depend on the person, so be sure to experiment with training and practice so you are ready to go on game day.

Let us know if you have any questions and feel free to leave a comment below. We’d love to hear from you!

Stairway To Heaven Leg Workout

May 26, 2024 by Nick Quintero Leave a Comment

Who says you need to hit the gym to fit in an intense leg workout? Not me! In fact, all you need is a set of sturdy stairs and you’re all set. I have come up with a unique leg workout that I like to call “Stairway to Heaven.” If you’re up for a challenge, then I suggest you give this amazing leg workout a try. It’ll leave your legs burning!

Table of Contents

Exercise 1: Squats
Exercise 2: Skip a Step
Exercise 3: Calf Raises
Exercise 4: Side Step Ups
Exercise 5: Stair Sprints

In order to warm up properly, walk for five minutes either inside or outside (or simply walk up and down the steps for 5 minutes). If the ground outside is wet, do not walk outside as depending on the type of steps you are using, it can cause them to become extremely slippery and I don’t want you to fall.

It should also go without saying that if you have any knee issues or have been told by your doctor to refrain from leg training, then do not complete this workout and wait until you get approval from your doctor.

Make sure the steps you are using are deep enough to allow your entire foot to be securely placed on it for each exercise listed below. Additionally, wear athletic shoes with good tread.

Exercise 1: Squats

Have both feet on a step and complete a full squat. Step up to the next step and repeat. Do this for the entire flight of stairs so long as there are at least 10 steps (such as the first set of stairs on a floor, you don’t need to do multiple flights unless there are less than 10 steps per level). Jog back down the stairs and repeat two more times.

Exercise 2: Skip a Step

To complete the exercise, you will be skipping each step (or even two steps) as you move up the flight of stairs. Put your left foot up 2-3 steps and similar to a lunge, push yourself up onto that step using your left leg. Then, using your right leg, repeat the movement and keep alternating legs. Once at the top, jog back down to the bottom and repeat two more times.

Exercise 3: Calf Raises

Stand on the edge of a step that has a good grip on it. Hang your heels off of the step and complete a calf raise. Do this for 15 reps. When done rest and repeat again two more times.

Exercise 4: Side Step Ups

For this exercise, stand sideways so that your right leg is closest to the step. Now, place your right foot up on the second step and push yourself up. On the way back down from the movement, return your left foot to the base of the stairs. Repeat this for 15 repetitions and then turn in the other direction so that your left leg is closest to the stairs and repeat for your left leg. Repeat these two more times.

Exercise 5: Stair Sprints

To complete this workout, you will sprint up the stairs either touching every step on the way up or by skipping a step in between. You want this movement to be explosive. Once at the top, jog back down the stairs and repeat three more times to finish off the workout.

Once done, walk inside or outside for five minutes or simply walk slowly up and down the stairs as a cool down.

Article Courtesy Of Weik Fitness

Top 10 Home Gym Essentials

August 24, 2024 by Nick Quintero Leave a Comment

Home gyms are in. Forget waiting 30 minutes for a bench or squat rack. Ditch the commute. Say goodbye to your gym membership and all those fees.

Table of Contents

Here are the top 10 essentials for your home gym
You are all set!

It's time to bring the resistance bands, barbells, adjustable dumbbells, and maybe even a yoga mat to the comfort of your own home.

Now, to be fair, there are obviously significant pros and cons on each side of the gym debate, but that is not what this article is about. You've decided that the home gym life is for you and have begun to ask yourself "What is essential in my garage, bedroom, or shed gym?"

When thinking about what is essential in a home gym - a couple of things to think about come to mind.

First, how effective is the piece of home gym equipment you are considering buying? And by effective, I mean does it give you your best workout? You have goals and reasons for training, and the equipment you buy is either going to help you get there or not. It is so important to at least have a general idea of your fitness goals and what it takes to get there.

Second, a no-brainer - space. Your home gym is obviously going to be smaller than a commercial gym so you can't expect to fit 25 treadmills, 25 stationary bikes, 10 power racks, and whatever else you may expect to find. But, you can fit enough to give you a great workout. If you can't fit everything, what's going to make the cut for your home gym equipment?

This list is made of home gym equipment that is most effective for the general fitness community while taking up the least amount of space - think most bang for your space.

Here are the top 10 essentials for your home gym

Barbell & Weight Plates

It's tough to make a list like this and not start with what we consider the most versatile, muscle-building combo - the barbell and weight plates. The barbell and weight plates have been a staple in gyms for decades and for good reason. Compound movements, think squats, overhead pressing, or deadlifts, where multiple muscle groups are being used in one exercise, are one of the best ways to not only build muscle but also incredible strength. This is a great way to get a full-body workout.

Want to take a guess at how to best get your compound movements in? I'll give you a hint - it rhymes with carbell & eight dates. That's right, a barbell and weight plates!

Plus, the fact that barbells are easily stored, and plates can often be stored on a power rack make this an essential home gym buy.

Check out these barbell plates!

260lb Bumper Plate Set from Freedom Fitness Equipment — Bumper Plates Freedom Fitness Equipment

Power Rack with Pull-Up Bar

This one is very dependent on your goals because it will take up a large amount of space. However, the power rack is essential for anyone looking to do exercises such as squats or bench press. Being able to unrack and re-rack weights is not only more efficient, but it is also safer than any other alternative.

When looking at power racks, make sure to get one with a pull-up bar.
Ashton F. - Freedom Fitness

This will take up no additional space, and it will give you the added functionality of being able to perform your pull-ups and chin-ups. You can also hang rings or bands from your pull-up bar and perform dips, tricep pushdowns, and band pulldowns.

This Wall Mount Squat rack saves space with its compact design and features a pull-up bar.

Wall mount rack from Freedom Fitness Equipment — Wall Mount Squat Rack

Adjustable Bench

Now we get to focus on everyone's favorite day and everyone's favorite exercise - chest day and the bench press. As the name implies, it's pretty hard to perform a bench press without a bench, and what's a chest workout without the king of all chest exercises?

While the most common use for an adjustable bench is typically during a bench press set, adjustable benches can also be used in incline press, seated shoulder press, step-ups, single-arm rows, and countless other exercises.

Adjustable benches come in all different sizes and price points. The size really comes down to personal preference. Some people prefer a little bit of a wider one for bench press, allowing you to feel more supported and in contact with the bench, but as long as you get a well-made, high-quality bench you will be set.

Speaking of great benches, take a look at this adjustable bench.

Adjustable weight bench from Freedom Fitness Equipment — Adjustable Weight Bench Freedom Fitness Equipment

Dumbbells and Kettlebells

Dumbbells and/or kettlebells are a must-have for your at-home gym. They are a great free weights option that can be used to work any muscle and hit all the major movement patterns like squatting, pulling, pressing, and hinging.

The biggest consideration with dumbbells and kettlebells is space. If you have the room, buying both dumbbells and kettlebells is a great idea. While dumbbells are more commonly used, kettlebells can be often substituted as well as allow you to add variation to your workouts with exercises like swings and clean and jerks.

If space is a factor, consider buying adjustable dumbbells.

Adjustable dumbbells utilize the same handle but can add or remove weight removing the need for multiple sets of dumbbells. Adjustable dumbbells are typically also cheaper than buying each dumbbell individually. If space is an issue consider choosing between kettlebells or dumbbells - you likely won't miss too much.

You need these - check out our dumbbells & kettlebells.

Rubber Hex Dumbbells Freedom Fitness Equipment

Resistance Bands

For as small as these are, resistance bands sure can pack quite the punch. Resistance bands come in a variety of shapes, sizes, and resistance levels. They are used for everything from warmups and stretching to bicep curls and adding extra resistance to your barbell back squat.

As far as home workout equipment goes, resistance bands are a must for every gym - whether you are using your bedroom or have a three-car garage gym.

Resistance bands are also great for travel. Pack a couple in your carry on and you can perform squats, overhead presses, RDLs, and so many other exercises, giving you a full-body workout wherever you are.

Workout hack - are you struggling to get your first couple of pull-ups? Hook one end of a resistance band to the bar and the other to your feet and build your way up to unassisted pull-ups.

Take a look at these resistance bands from TRX.

Jump Rope

No, this isn't double-dutch on the playground. We are taking back the jump rope as a training tool for your workout.

Jump ropes are great tools for burning calories, often allowing you to burn more calories in a shorter time when compared to going for a jog or bike ride. Using a jump rope is not only good as a cardio workout, but it also strengthens your calves and ankles and can improve your overall coordination and athleticism. I mean who doesn't want to jump rope like Rocky?! A jump rope can be easily stored to save space and provide convenience. Plus, jumping rope can be a fun addition to any workout.

Set your timer, try to count to 500, or simply work on getting your first few reps and you will be well on your way to improving your fitness and burning calories.

This is a great jump rope option from Rx Smart Gear.

Medicine Ball

What's the best way to not only work out but also get all of your anger out?

Medicine ball slams of course.

Medicine balls can be used for all kinds of training. You can train your hips and legs with medicine ball slams and throws, or you can train your core with twists and situps. Like many other pieces of equipment on this list, the possibilities are almost limitless as to what exercises you can perform with the medicine ball - lunges, squats, presses, and so much more.

Depending on your goals and fitness level, somewhere between 14lbs and 30lbs should be plenty heavy.

Check out this medicine ball collection from ToughFit.

Amazon image ToughFit — Medicine Balls ToughFit

Gymnastic Rings

I know you want to unlock your inner gymnast.

Rings are a great option for your home gym for a few reasons. First, they are relatively inexpensive. Second, they take up almost no room and can even be hung from the ceiling. Third, you can perform bodyweight exercises like dips, pull-ups, and ring rows. Rings can also be used for stretching and mobility, especially for your upper body.

If you are feeling ambitious, you could try and use these as a cheaper, more functional alternative to a suspension trainer.

Looking for some rings, here's a great option from PACEARTH.

Prowler Sled

This one is towards the bottom, because depending on your setup this may not be the best option for your home gym. However, if you have the space it is an awesome training tool.

The prowler sled allows you to push and pull a weighted sled - working primarily the muscles in your legs and core. You can use the sled for warming up, endurance, sprints, or even strength.

Load up the sled with your weight plates or even kettlebells and take it for a ride.

The prowler sled is typically performed outside either on turf or pavement. If you have access to either at your home gym, this can be a great addition to your home gym.

Take a look at this sled!

Row, Bike, or Even Ski?

Disclaimer: This is a cardio suggestion. Feel free to take it as you will.

Okay, okay hear me out. I know you probably have no intention of doing cardio anytime soon, butttt you may want to consider how to use it for your overall health and weight loss goals. If you are tight on space, this may be one piece you can skip or look to alternatives for your cardio needs - walking, jogging, or even jumping rope as I mentioned above.

However, a cardio piece of equipment can come in mighty handy when your knees are tired of running and jumping or it's -5 degrees Fahrenheit outside.

Fortunately, there are quite a few good options here - a rower, bike, or ski erg are all great options to get your cardio in, without taking up a large amount of space.

Check out all three options here from Concept2.

You are all set!

Consider this your starting list for your at-home gym. Buy what you like and ignore the rest. As you begin to build the home gym of your dreams, you will certainly find additional, more specialized equipment that best suits your training goals and fitness needs.

Whether your home gym starts with just a yoga mat, resistance bands, and a jump rope or you buy the best home gym equipment money can buy, know that you are starting an incredible process. We can't wait to see what you build and where it takes you on your fitness journey. We would love to help you design or supply your home gym. Feel free to reach out with any questions you have along the way!

Core Killer! 1 Workout,10 Minutes, Sculpted Abs blog — Related Article - Home ab workout

Tools & Tactics To Track Your Fitness Progress

October 2, 2023 by Nick Quintero Leave a Comment

If you have been around here for awhile, you know that Meal Prep on Fleek is a website for those who have a goal to be in better shape-inside and out. For most of us, that includes a fitness program. Though there are different reasons for wanting to be in better shape, there is one thing that we probably all have in common:

We all hate to waste time, and we all want to see progress in whatever we endeavor.

So, you may be asking yourself, why should you track your fitness progress?

Reason #1- You should track your fitness progress because by doing so, you will see if you have moved forward in your goals. No one wants to expend hard work to remain stagnant.

Reason #2- You should track your progress so that you have a record of what you have done. You can adjust things if you find something amiss in your efforts to accomplish the goal that you have set for yourself. (Note: If you have not set a goal, do that first!!)

If you don’t track your progress, something similar to this scenario can happen and we probably all can relate (be honest!):

You decide that you want to be healthier and finally get fit
You do a workout and meal prep every day for several days
Every day you step on the scale and see your number go down and your motivation coming up. You are elated!!
The weekend has the International Food Festival coming to town and you can’t miss that! You step on the scale before work on Monday morning only to find your weight is higher than the day you started
You are deflated; you can’t believe you ever even tried. You wolf down a pizza single handedly

In the above scenario, if you were tracking your progress, you would know that an occasional “going off the rails” happens when someone is looking to change their lifestyle (emphasis on the word LIFESTYLE!)

This it the key when tracking your fitness progress;

Don’t Stalk Your Scale! Instead, use your bathroom scale as a tool to help you, not a hammer to bash all of your efforts.

The following are some Tools & Tactics To Track Your Fitness Progress. These tricks will allow you to monitor your new lifestyle almost effortlessly;

Food & Exercise

Track what you have been eating each day. Log each thing you put in your mouth. Especially don’t forget the mindless handfuls of things that you don’t usually notice. For example, the handful of M&M’s that you grabbed from the reception desk candy dish on the way to the copier room. Yes, even those. This track record of food will be a great asset to see which foods and which food arrangements have worked best for you. You can then adjust as you evaluate. And you can see how much your nutritional habits have changed; very motivating!

Similarly, do this for your exercise routine. What exercises you do? How many calories did you burn? If you are into weight training, how many pounds did you lift? Write it down so that you have a record of what you want to beat next time.

You can use a notebook and pen for this, but might I suggest one of the many apps that are out there that you can put on your phone to make it easy and convenient? There are two I might suggest: Lose It! and MyFitnessPal. All three track calories, exercise, and food intake. They also have a barcode nutrition scanner. MyFitnessPal even has a recipe importer which is nice. You can import all the delicious recipes that you find right here on Meal Prep On Fleek!!

If you're looking for a Meal Planner that also provides weekly meal prep recipes, try the Workweek Lunch Meal Planner HERE.

Weight & Measurements

At the risk of sounding obvious, you are going to want to track your weight and girth. This sounds almost unnoteworthy, but this is actually what trips people up the most, derailing many a great intention. Our bodies are very complex things, and there are so many variables that can go into weight and measurement. For example, females may be more “puffy” certain times of the month. Men can find inaccurate weight measurements if they are gaining muscle; muscle weighs more than fat. Because of these things, tracking should not be done daily, but rather monthly to help keep you the most motivated.

Again, the tools used might seem obvious, but there are some rules that you should follow in using them to help you get a more consistent reading. Make sure you use your scale (or tape measure) on the same day each month and at the same time. Wear the same clothes and use the same bathroom scale. Track your progress in your app or notebook.

Physique

Finally, probably the best way to see your progress in living color, is to use the camera on your phone to take a picture each month to really see how you did. The camera doesn't lie! Visual progress seems to be the most motivating (or convicting-but let’s not go there…)for most people. Again, consistency will be your key, so here are your steps to take to keep a great photo journal:

Take your photo on the same day of the month at the same time of day
Use workout clothes that will show your midriff or underwear to take your photo
Keep your feet together and your arms loosely to your side
Take a front view and a side view
Make a specific folder on your phone to import your monthly photos
Set your calendar to remind you of your next photo “appointment” and keep it!
Though you might be tempted, DO NOT DELETE any photos. Remember that this will be your greatest motivation.

We hope you found some good information here to keep you motivated and organized as you work to accomplish your particular body goals!

Comment below and let us know what's working for you!

Hate Running? Try These 5 Treadmill Exercises Instead

February 26, 2024 by Nick Quintero Leave a Comment

Treadmill exercises go beyond walking, jogging, and running. Read on for more ideas!

Table of Contents

Side Shuffle
Pull-Ups and Push-Ups
Plank Crawls
Lunges
Leg Lifts

Most of us know that regular exercise can help us maintain our weight, boost our energy, relieve our stress, and make us feel healthier and more confident. Even so, some forms of physical fitness may feel… well, boring. It’s tough to get excited about exercise when you face a monotonous hour running in place on the treadmill. The thought might be enough to convince you to cancel your trip to the gym.

Of course, the treadmill can be a great option for runners, especially in the wintertime. And in 2017, there were nearly 52.97 million treadmill users throughout the United States. Clearly, a lot of people are using this device to up their fitness level. However, even if the only piece of exercise equipment you own is a traditional treadmill, fear not. You aren't stuck with walking, jogging, or running as your trio of workout options.

Elliptical in Modern gym interior with equipment. Row of training exercise bikes wheel detail, backlight. Healthy lifestyle concept

In fact, there are numerous exercises you can easily do with help from your treadmill that don’t involve running at all. This piece of equipment might be a lot more versatile than you thought. By using your treadmill a bit more creatively, you can fit in a whole-body workout without having to sprint. Here are five ideas that will allow you to put your treadmill to good use -- no running required.

Side Shuffle

Walking or running on the treadmill while facing forward is simply too ordinary. But if you turn yourself to the side and switch up your leg movements, you’ll be able to fit in some cardio in a way that’s anything but mundane.

Start by setting your treadmill speed low (around four miles per hour) and walk forward on the belt as you normally would. Then, put your left hand on the treadmill’s front handle and your right hand on its right railing. Slowly step forward with your left foot and turn your whole body (including both feet) towards the right side of the treadmill. This will place you in the correct position to execute this exercise.

Start your side shuffle by taking a large side step with your left foot toward the front of the treadmill, with your right foot following suit. You’ll need to press your palms down on the handle and rail to obtain the proper hopping motion. When you land on your right foot, repeat this exercise for up to a minute. Then, go through the process again to switch to the left side and perform the exercise for up to a minute. Voila! A more amusing way to fit in your cardio.

Pull-Ups and Push-Ups

If you thought your treadmill was just for cardio exercises, you’re dead wrong. You can actually use this type of exercise equipment to increase your overall strength and tone. Your treadmill will be turned off for these exercises, allowing you to utilize the actual structure of the machine to aid in your workout.

You don’t necessarily need a hanging bar in your home gym to do pull-ups; the side railings on your treadmill will do just fine. Start by sitting down on the center of the belt with your back towards the front of the treadmill. Your knees should be bent, and the soles of your feet should be on the belt. Place one hand on each side railing with your palms facing inwards. Then, press your weight into your heels and lift yourself up off the belt.

Make sure to engage your core and your buttocks to keep the belt from moving. Your chest should be parallel to the ground, so lean back a bit if you need to readjust. You’ll then want to bend your elbows to bring your chest towards the middle of the railings (be careful not to drop your hips!). Slowly release your arms with control so they’re extended. Repeat this last section until you’ve completed 10 reps. You can do up to three sets of these reps in total.

Did you know you can do push-ups on your treadmill, too? You can do them on a bit of an incline using the main body of the treadmill (where the monitor and handles are) as leverage. Start by placing your palms on the front handle(s) of the treadmill and taking a few steps backward on the belt. Then, bend your elbows to lower your chest toward the front bar. While doing this, your body should be in a straight line, and your core should be engaged. Then, press up through your palms and extend your elbows. Repeat this last section until you’ve completed 10 reps. Just like with the pull-ups, you can do up to three sets of these reps in total.

Plank Crawls

Planks are a great way to engage the core and build muscle. While you can do them just about anywhere, the structure of your treadmill can make it easier to be innovative with your planks.

For instance, you can try a backward plank crawl. In this exercise, you’ll keep your treadmill turned off—but you’ll actually end up moving the belt manually. Start standing with your back facing the front of the treadmill. Get into the plank position from there, with your feet on the front part of the machine and your hands facing down on the belt. While you keep your legs extended, use your palms to push the belt forward. As you do this, lift one hand at a time and place it under its corresponding shoulder. Essentially, you’ll be walking your hands backward while you push the belt forward at a consistent pace.

Alternatively, you can do this same exercise with your feet on the floor while you’re facing the front of the treadmill. If you feel your treadmill won’t provide the stability you need while facing backward, you can do your plank this way and have only your hands on the treadmill belt.

Lunges

If you thought you could only do lunges while standing still, think again. This exercise has become quite popular for toning one’s derriere, and there are loads of inventive ways to get your squat on.

If you liked doing the side shuffle, you might enjoy doing lunges this way, too. Your treadmill should be set to a low speed (around 0.5 miles per hour). Start by walking forward, placing your left hand on the front handle and your right hand on the right side railing. Step forward with your left foot and turn so your whole body is facing the right side of the treadmill. Start by bending your left knee into a side lunge.

Your left knee should be positioned straight over the toes of your left foot, with your right leg straight. Press down into your left heel while you step your right foot over your left foot. Then, step out your left foot towards the front of the treadmill to bring you back to your initial position. Repeat this process for 30 seconds and then reposition yourself towards the treadmill’s right side to do the sequence on the other side.

You can do lunges on the treadmill without the moving belt, too. You can do a basic lunge while standing on a powered-off treadmill with your arms reaching back for a deep stretch. For those who would rather do their lunges on solid ground, you can use your treadmill in another way. Stand on the ground below your treadmill, facing away from it. Place one foot on the belt of the treadmill and push it backward to move the belt until you reach a full lunge. Then, slide your foot back towards you and come to a standing position. Repeat on the other side.

Leg Lifts

Another excellent way to engage your core during exercise is to do some knee raises or leg lifts. The structure of your treadmill can help here, as well.

You can use those side railings again by doing some cross-legged knee raises. With the treadmill powered off, stand on the belt with your back facing the front of the machine. Place one hand on each railing and press into your palms to lift yourself off the ground by extending your elbows. Keep your ankles crossed but open your knees out towards the sides. With your ankles still crossed, engage your core to bring your knees in towards your chest. Slowly lower your knees to complete the rep and repeat until you’ve done 10 reps.

Another version of this same exercise can allow you to lift your legs entirely so that you’re supporting yourself in a lifted sitting position. You’ll be facing backward with the treadmill off for this one, too. Keep your hands on the treadmill railings and straighten your elbows until you’re in a raised position. Then, lift your legs (keeping them straight) until they are parallel to the ground. Hold this position until you’re fatigued.

You can expand on the above exercise by maintaining that held position and drawing both knees to your chest in a set of reps. Your body should be suspended the entire time, and your feet should not touch the belt until the last rep has been completed.

As you can see, the treadmill can be used for so much more than running or walking. If you’re a non-runner who previously saw no value in owning this piece of exercise equipment, you may want to rethink your fitness strategy. In many ways, a treadmill can actually replace the need for several other, less versatile workout tools. Subsequently, it’s a good investment that can quickly become your go-to to achieve your fitness goals.

Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

Related Fitness Articles:

3 Exercises That Burn 200 Calories in Less Than 3 Minutes

5 Agility Exercises That Make Working Out More Fun

A Beginner’s Guide to Mobility

January 4, 2023 by Nick Quintero Leave a Comment

Food is part of the equation, without a doubt, but what about movement. Check out this guide to mobility--it can help you reach your health and wellness goals!

You are doing everything right, from meal prep to exercise and everything in between. But you just can’t move the way you want to. Maybe it’s a tight back, stiff knees, or locked-up hips.

Maybe you've even heard a little bit about mobility training, but you aren’t sure what to do or even what it is. It has become somewhat of a buzzword in the health and fitness space, but what exactly does it mean? Are we talking about taking a weekly yoga class? Do chiropractor visits count? I’m sure you’re hoping I don’t tell you to touch your toes like you are in PE class again, right?

And furthermore, you might even be thinking, I'm fine. Nothing hurts right now. Why should I care about this right now? Why do we even need a guide to mobility?

While all these things have their place and can be a part of a mobility program, simply put, mobility goes far deeper.

It is worth noting that there are entire books written on mobility, so this is a condensed overview of what mobility is, why it matters, and how we can begin to improve it.

So What Is Mobility?

Mobility is the ability to move your body pain-free through full ranges of motion.

Mobility goes hand in hand with strength. We not only want to be able to reach the end ranges of our motion but want to be able to control our bodies in these positions. Having muscle control when, for example, you're in the bottom of a squat, means that you truly own that position.

Just as with exercise, nutrition, and our health in general, this is all very individual. Mobility needs are dependent on the person, where they are at in their journey, and what they want to achieve. For some people, it means simply moving in basic exercise. For others, it may be active stretching or banded joint mobilizations. It may also include muscle strengthening using weights, bands, or even your own body weight. Mobility measures can be designed to tailor specific imbalances in the body, strengthen one area, and alleviate pain. It's complex! It can even help prevent injury.

This is why we need a guide to mobility.

Why Mobility Matters?

Simply put, mobility is movement.

As we age, our mobility and muscle mass begin to decrease. We begin to lose the ranges of motion we once had access to as kids and even young adults. Think back to the last time you saw kids playing at a playground. Do they struggle to move? No, quite the opposite. Kids often are seen sitting in the bottom of a squat quite comfortably. However, at some point, whether we blame sitting all day or just getting older, we no longer have access to these positions in a pain-free way. This is where mobility training comes in.

As mentioned above, mobility has two major components.

The ability to move. No matter how hard we try, many of us cannot get into basic positions, whether it's the aforementioned bottom of a squat or stretching our arms up straight over our heads. You may be thinking, “You’re right, but does it really matter if my squat doesn’t break parallel or my arms can’t fully extend?”

It absolutely does. As we age, we lose mobility. So, as you grow older your problem can go from not being able to sit at the bottom of a squat to not being able to do a quarter squat. Maybe you're asking, what is even a quarter squat? Think about simple everyday tasks like using the restroom or getting off the couch. If your mobility is impaired, doing those simple tasks is considerably more difficult.

The ability to move without pain. This is the goal. We want you to move fully and without pain. Pain is different than discomfort and it is important that you determine which one you are feeling day-to-day when performing a mobility routine. Mobility training can be difficult at times, but it should feel similar to exercise discomfort or even mild pain—definitely not sharp pain.

How to Improve Mobility?

I know you are sold at this point on this whole guide to mobility and amping it up!

For the vast majority of people, rather than spending ten minutes touching your toes or doing a chest stretch, mobility should begin with full ranges of movement in your exercise training. Whether it is an air squat, pushup, or pull-up, be sure to control the entire movement and move through the full range, without pain.

So much of what we do with our bodies is connected, whether it’s our diet, mental health, exercise, or stress. Some of your mobility issues could be partially due to inflammation in the body.

READ MORE: Fight inflammation and improve mobility with the top ten inflammation-fighting foods.

Mobility training can be daunting to start and we certainly don’t want to leave you high and dry. Here are some specific mobility routines for some of the most common problem areas:

Try these out and let us know what you think. We are here for you in your health, fitness, (and now mobility) journey!

Sources

Eriksson, Keenan. “How to Master Your Mobility in 15 Minutes a Day.” Medium, Better Humans, 12 Oct. 2021, https://betterhumans.pub/how-to-write-yourself-a-15-minute-mobility-pres cription-c6c0067b926f.

Crush the Freshman 15 with This 15-Minute Workout

July 20, 2024 by Nick Quintero Leave a Comment

Crush the freshman 15 with this 15-minute workout? Yes, totally, you can do it. You don't need much time to ramp up the metabolism and burn some fat. Learn how!

College is an amazing time for you to expand your horizon as well as learn new skills. While your time there should be focused on getting an education, we aren’t naïve to think you aren’t going to partake in some extracurricular activities. Unfortunately, some of these activities can cause severe weight gain and bring on what is known as “The Freshman 15.” In an effort to minimize these effects and help keep you lean and fit, we have put together a 15-minute workout below that you can utilize to keep your health and waistline in check.

What is HIIT and How Does It Help Crush Weight Loss?

HIIT (high-intensity interval training) is amazing and can maximize results in a minimal amount of time. The premise of such a workout is that you have an all-out exertion for a set timeframe which is then followed up by an active recovery period where you are still moving, but it is a very low intensity – allowing you to somewhat catch your breath.

As with any exercise program, it is wise to speak to your doctor before starting to ensure you are healthy enough to utilize such a program. Once given the green light, it’s time to HIIT (I mean hit), the workout.

First things, first. When you reach the gym, hop on one of the bikes (a spin-style bike would be preferred if available, if not, use an upright bike). Start off with a nice and easy five-minute warm-up to get the blood pumping and the muscles loosened up. Once you reached your five minutes, it’s time for the workout laid out below.

A HIIT Workout That Works For You

For the 15-minute workout below, you are going to have a max effort round along with a slow steady round which will consist of slow pedaling (to allow for recovery). You will do these consecutively until you reach the final round. Have a water bottle handy to sip during your recovery rounds if needed. Each set of rounds will be a 1:2 ratio of work to recovery. The “sprint” round below will consist of a max effort sprint on the bike while the “recovery” will be a nice and slow pedaling to allow for recovery.

Rounds	Duration
Recovery Round 1	60 seconds
Sprint Round 1	30 seconds
Recovery Round 2	60 seconds
Sprint Round 2	30 seconds
Recovery Round 3	60 seconds
Sprint Round 3	30 seconds
Recovery Round 4	60 seconds
Sprint Round 4	30 seconds
Recovery Round 5	60 seconds
Sprint Round 5	30 seconds
Recovery Round 6	60 seconds
Sprint Round 6	30 seconds
Recovery Round 7	60 seconds
Sprint Round 7	30 seconds
Recovery Round 8	60 seconds
Sprint Round 8	30 seconds
Recovery Round 9	60 seconds
Sprint Round 9	30 seconds
Recovery Round 10	60 seconds
Sprint Round 10	30 seconds

Following the 15-minute Freshman 15 crushing workout, pedal slowly for an additional 5 minutes to cool down and allow your body to completely recover. And don't forget to breathe!

Crush the Freshman 15 with This 15-Minute Workout

This workout is a great way to stay active and have fun with a friend, even in a small dorm room! Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

Do You Dare? Dueling Partner Dorm Room Workout

July 25, 2024 by Nick Quintero Leave a Comment

Do you wanna challenge your roommate to duel while working out? We've got a solution for your workout needs, especially if you're feeling a little competitive If you're in need of a dorm room workout for those days when you simply want to lounge in your sweats and study! Do you have a roommate who enjoys exercising as much as you do? Then get ready for a great dorm room workout where you and your roommate will be dueling.

For this workout, the only thing you will need is a towel or sheet depending on the length needed to complete the exercises. To play it safe, have both on hand so you can easily transition to one or the other based on your needs. Also, make sure the area around you is free from things that could injure you or cause you to fall/trip.

Dorm Room Workout

Dueling Exercise 1: Squats

For this exercise, stand facing each other and both of you will grab the towel or sheet with both hands. At the same time, both of you will go down into a squat until your upper legs are parallel to the ground. Then, come back up. Use each other for stability, allowing you both to sit back into the squat to take the pressure off your knees.

Dueling Exercise 2: Chest Press

Stand back-to-back and wrap the towel or sheet around both of you so that one of you has your arms extended while the other has your hands back against their sides. As one of you pushes the sheet out, the other resists the motion. Once your arms are straight out, your roommate will push the sheet out in front of them while you resist the movement. As one person pushes (the concentric part of the motion), the other resists (the eccentric part), and you go back and forth.

Dueling Exercise 3: Row

Sit on the floor with your legs straight out, touching your roommate's. Both of you should sit with your backs straight, holding the towel or sheet with both hands at shoulder width. Take turns pulling backward in a rowing motion until your hands are at your sides and your roommate’s upper body leans towards you. Your roommate should resist your rowing motion. Then switch, and your roommate rows while you resist. It's a fun way to work out without realizing immediately how much effort you're putting into it!

Dueling Exercise 4: Biceps Curl/Triceps Pushdown

One of you will be on your knees while the other stands in front. The person on their knees will use their triceps to push the towel down in front of them while the standing roommate resists the movement. The standing roommate then completes a biceps curl while the person kneeling resists. Once the set is complete, reverse roles.

Dueling Exercise 5: Shoulder Press Handstand

Use your dueling partner to steady you while you get into a handstand position. Slowly lower yourself down until the top of your head barely touches the floor, then push yourself back up (your roommate can assist if needed). Once the set is complete, reverse roles. Be very careful with this, especially if it's a new pose for you. Feel free to ask a resident yogi or gymnast in your dorm room to demonstrate first if you want!

EXERCISE	REPS	SETS
Squat	10-12	2-4
Chest Press	10-12	2-4
Row	10-12	2-4
Biceps Curl/Triceps PD	10-12	2-4
Shoulder Press HS	10-12	2-4

Do You Dare_ Dueling Partner Dorm Room Workout

How to Get Fit and Stay Fit with Meal Prepping

December 18, 2023 by Nick Quintero Leave a Comment

Getting fit, especially when it comes to losing those extra pounds, requires us to be conscious of our daily diet. As the say, “Abs are made in the kitchen,” and in many go further to suggest, “Our health begins and ends in the kitchen.”

New Year’s resolutions, health scares, and summer vacations tend to push us to lose the necessary pounds or inches. However, it is common to make these initial changes all to get stuck back in the same self-destructive cycle of eating terribly-to-healthily. Conflicts of time, different schedules, general tiredness, family obligations, regular busy working life, or outright laziness tend to be our excuses. The good news is that there is a way out of the calamity.

When it comes to the kitchen and consistency, the best way to get fit and to stay fit is with meal prepping.

Meal prepping helps us get fit and stay fit.
Meal prepping is good for anyone that wants to get fit and stay fit.
In this post, we’ll explain why meal prepping is important for getting fit, and we will provide 3 suggestions if you’re new to meal prepping.

What is Meal Prepping and Why Does it Matter?

Meal prepping, also known as meal preparation, is preparing food in bulk for the week as opposed to cooking daily.

The major benefit of meal prepping (besides saving time, money, and stress), is having better control over what we eat. Since we have prepared ahead, we give ourselves less room for excuses as to why we cannot maintain a healthy eating lifestyle. By sticking to a meal prepping lifestyle, it becomes immensely easier to maintain your New Year’s resolution or summer figure.

After a long day at work, it is usually when we want to relax or do something else other than cook. For others, if we go home after work we might not want to workout, and time constraints prevent us from being able to cook late, so we may go with a less healthy option for dinner if we do workout. Meal prepping saves time throughout the week and keeps us from having to make those sacrifices since the meals are already prepped and only require minutes to warm. Overall, meal prepping gets us on the right track and keeps us there through personal accountability and better time management.

Time Management Tips for Super Busy People — Related Article

How to Get Started

No matter your diet plan or lifestyle change we have just about all of the recipes you will need. We are also constantly updating our recipe books, and finding more within our community here on Meal Prep on Fleek.

On the website, you can search for your diet type or you can look through recipes we already have available. Whether you are going with a keto plan, vegetarian, vegan, low carb, macro/micros, or others, we have some fantastic recipes ready.

3 Recipes for Meal Prepping

Sheet Pan Shrimp Fajitas

This sheet pan shrimp fajita dinner requires minimal prep with plenty of veggies and protein to keep you full! Best of all, it’s ready in under 30 minutes!

Print Recipe Pin Recipe Rate Recipe

Prep Time: 10

Cook Time: 13

Total Time: 23

Course: dinner, Lunch, Main Dish

Cuisine: Mexican

Diet: Gluten Free

Keyword: gluten free, Meal Prep, Shrimp

Servings: meals

Calories: 246kcal

Author: Nick Quintero

Ingredients

For Fajitas

1 lb. raw shrimp peeled and deveined
2 cups julienned bell peppers
1 cup thinly sliced white onion
2 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon dried oregano
½ teaspoon smoked paprika
¼ teaspoon onion powder
½ teaspoon sea salt
⅛ teaspoon cayenne pepper

For Pico de Gallo

1 cup chopped tomatoes
¼ cup chopped red onion
¼ cup chopped cilantro
1 tablespoon lime juice
¼ teaspoon sea salt

For Serving

1 lime sliced into wedges
4 corn tortillas

Get Recipe Ingredients

Instructions

Preheat oven to 425ºF and line a medium baking sheet with parchment paper. In a medium mixing bowl, combine shrimp bell peppers and onions with olive oil and dried seasonings. Stir to coat. Spread onto the baking sheet. Roast for 8 minutes. Stir and roast an additional 5 minutes.
Serve shrimp and vegetables over tortillas topped with pico de gallo, lime and cilantro.

Notes

Macros for the tortilla are not included

Nutrition

Calories: 246kcal | Carbohydrates: 22.6g | Protein: 32g | Fat: 9.4g | Fiber: 4.5g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Getting fit and staying fit requires taking the proper initial steps and then being consistent with it. If you value your health more than the self-destructive cycles, and you want to help yourself become more personally accountable, meal prepping is the best solution. For some people, who cringe at the thought of planning a meal, should check out tools like this Meal Planner.

When you begin your meal prepping, be sure to follow us on Facebook, YouTube, and Instagram, to stay up-to-date with us.

Tag us and share your favorite recipes or ones you’ve created, we may share it with our community and give you a shout!

How To Burn 300 Calories

January 11, 2023 by Nick Quintero Leave a Comment

It can be helpful to think about calorie burn in increments because sometimes we only have a certain amount of time to get some good exercise in and build strength. Here's how to burn 300 calories!

Are you looking for simple, at-home workouts you can do to amp up the output and burn 300 calories, to be precise— and ALSO crush your weight loss goals?

Well, lucky for you, that’s precisely what we are here for.

Meal prepping and exercise go hand in hand in creating a sustainable weight loss program. Exercising has countless benefits including cardiovascular health, muscle endurance, long-term health, mental health, and so much more, but one of the biggest reasons people exercise is to lose weight.

How Does Exercise Help With Weight Loss?

Exercise helps us lose weight in two primary ways. First, it burns calories while we are moving and performing our workout. Burning 300 calories, for example, helps you stay in a caloric deficit which allows you to lose weight, and, when done right, primarily fat.

Second, specific exercises help us build muscle. By building muscle and losing fat, we essentially trade wasted weight for weight that is active. That's because fat doesn’t really burn calories on its own; however, muscle actively burns more calories throughout the day as it functions.

So, how do we do this and more specifically, burn 300 calories? Great question. The workouts below will help you not only burn calories but also build muscle. And lean muscle mass can help you with the afterburn!

Three Workouts That Will Help You Burn 300 Calories

Note: Total calories burned based on a 30-year-old, 200-pound man.

Tabata Circuit

Tabata:

Pushups (20 sec. work/10 sec. rest) x 8
Air Squats (20 sec. work/10 sec. rest) x 8
Lunges (20 sec. work/10 sec. rest) x 8
Rest for 1 minute, then repeat.

Tabata is a fancy word for 8 rounds of 20 seconds of work and 10 seconds of rest. Tabatas are great for getting your heart rate high and then allowing you to recover and do it all over again. Feel free to modify the pushups and work from your knees if you need to.

Every Minute on the Minute Circuit

EMOM (24 Min.)

20-30 Step ups
20-30 Slow Russian twists
10-20 Couch Dips
10-15 Burpees

Every Minute on the Minute (EMOM) training is perfect for keeping you on track during your workout. If you are anything like me and get distracted during your workouts, this may be a helpful approach.

The goal is to work for about forty-five seconds out of every minute. So at the start of the time (0:00), you would do 20-30 step-ups, then at the 1-minute mark, you would do 20-30 slow Russian twists, etc. For the step-ups, you can use your front porch steps, a sturdy wooden box, or anything that allows you to step up between fifteen to twenty inches. You will do each exercise six times.

Dumbbell or Kettlebell Circuit

30-Minute Strength Training Circuit:

Goblet Squat 3x10
Single Arm Standing Shoulder Press 3x10
Reverse Lunge 3x10
Single Arm Row 3x10

If you have access to a moderate-weight dumbbell or kettlebell, this workout is sure to build strength. Unlike the previous workouts, it's not timed per se. Aim to spend about thirty minutes on this activity, however, so choose your weight accordingly.

Here's how to read this. You'll do each set of exercises in sequence, ten times, and repeat the sequence three times. So, after your first set of squats, do your first set of shoulder presses on each arm, alternating back and forth. With the squat and lunge, be sure to hold the weight with both hands right underneath your chin. On the dumbbell row, you want to hinge at your hips, rest the hand that is not lifting the weight on a couch or bench, keep a flat back, and pull the weight up underneath your armpit.

Completing these three exercises should help you burn 300 calories in about an hour or so, but it'll also build a lot of functional strength and mobility.

How to Burn 300 Calories and Keep Yourself Motivated

Adding these exercise sessions that target strength can help you with your overall weight loss efforts. The process can sometimes be difficult, mysterious, and frustrating, but it is worth it! Stick to the basics of meal prepping, tracking calories, exercising, and sleep. Also, after your hard work, be sure to consume some protein to help your muscles recover and grow stronger. Most importantly? Don't forget to hydrate, as that helps with recovery.

A Balanced Approach to Fitness

Sources

Kaminski, Jacqueline. “Metabolic Equivalents: What Are They & How To Calculate Them.” NASM, https://blog.nasm.org/metabolic-equivalents-for-weight-loss.

Shaikh, Dr. Jasmine. “How Do You Calculate Calories Burned During Exercise?” MedicineNet, MedicineNet, 20 Oct. 2021, https://mealpreponfleek.com/counting-calories-101/

Save it For a Rainy Day: Indoor Workout to Get You Drenched

April 27, 2024 by Nick Quintero Leave a Comment

Table of Contents

Before You Begin: Warm-Up
The Indoor Body-Weight Workout
Cool Down
Stay Safe and Listen to Your Body
A Balanced Approach to Fitness

It’s rainy and yucky outside, and you don’t feel like making the trek to the gym and getting soaked. What do you do? Well, we have good news and bad news. The good news is that we have an indoor workout below that you can use right in the privacy of your own home. The bad news? You’re still going to end up drenched—with sweat, that is.

Make sure you have enough room around you to complete the workout below, and you’ll be sure to work up a good sweat and burn a significant number of calories in the process.

The workout below can be done anywhere from 1-4 times as a circuit, depending on your current fitness level. Complete all the exercises from top to bottom, and then start over for each circuit round. The more conditioned and physically fit you are, the more circuits you should be able to complete.

Exercises should be completed one after the other with little to no rest in between. However, remember to listen to your body and take short breaks if needed. You will also need some type of timekeeping device—whether it’s a stopwatch, timer, clock, cell phone, or wristwatch—to ensure you are meeting the specified duration for each exercise. A glass of water or water bottle is also recommended to stay hydrated throughout the workout.

Save it For a Rainy Day: Indoor Workout to Get You Drenched

Before You Begin: Warm-Up

Start with a 5-minute warm-up to get your muscles ready and prevent injury. Try jogging in place, jumping jacks, or dynamic stretches like leg swings and arm circles.

The Indoor Body-Weight Workout

Jumping Jacks – 1 minute
Get your heart rate up and warm up your entire body with this classic move.
Bodyweight Squats – 15 reps
Stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes.
Push-Ups – 10-15 reps
Start in a plank position, with your hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up. Modify by doing them on your knees if needed.
Plank – 30 seconds
Hold a plank position, keeping your body in a straight line from head to heels. Engage your core and avoid sagging your hips.
Mountain Climbers – 1 minute
From a plank position, quickly alternate bringing your knees to your chest, as if you're running in place.
Lunges – 10 reps per leg
Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to the starting position and switch legs.
Bicycle Crunches – 1 minute
Lie on your back, lift your legs to a tabletop position, and alternate bringing your opposite elbow to your knee in a pedaling motion.
High Knees – 1 minute
Run in place, bringing your knees up towards your chest as high as you can.
Side Plank (each side) – 30 seconds per side
Lie on your side, prop yourself up on your elbow, and lift your hips. Hold, engaging your core, then switch sides.
Burpees – 10 reps
Start standing, then squat down, place your hands on the floor, jump back into a plank, perform a push-up, jump your feet back to your hands, and explode up into a jump. Repeat.

Cool Down

Finish your workout with a 5-minute cool-down. Walk around to bring your heart rate down, and stretch your major muscle groups to aid recovery.

Stay Safe and Listen to Your Body

Remember, this workout is designed to be challenging but safe. Always listen to your body, take breaks when needed, and adjust the exercises to suit your fitness level. Consistency is key, so aim to complete this workout a few times a week, and you'll start seeing great results in no time!

A Balanced Approach to Fitness

Annihilate Fat: The Ultimate Treadmill Workout

May 19, 2024 by Nick Quintero Leave a Comment

If you are like me, you get sick of being on the treadmill for any longer than… five seconds. The key is to try and make your workouts fun, entertaining, challenging, and of course intense. I’ve created a treadmill workout that is bound to make your fat cells cry.

Enough with the low-intensity steady state cardio on the treadmill. It’s time to kick things up a notch and see exactly what you’re made of. This workout is not for the faint of heart, so please make sure you consult with your doctor before engaging in this workout to ensure you are healthy enough to do so.

There will be several stages to this treadmill workout and each stage will be something different and will last one minute. Complete each stage safely and if at any point you don’t feel confident in the stage, move onto the next stage where you feel comfortable (from a stability standpoint – don’t simply skip it because it’s difficult).

Treadmill Workout

Directions

Stage 1: Start out with a five-minute warm-up to get the blood pumping and into the working muscles.

Stage 2: Turn the speed up until you have a nice jogging speed, but not too quickly. Jog for one minute.

Stage 3: Next, turn yourself so you are facing the right side of the treadmill and shuffle (side step) at the same speed. To do this, you will be pushing off of your right leg and hopping back towards the front of the treadmill. Your feet will remain around shoulder-width apart the entire movement. Do this for one minute.

Stage 4: Turn again and have your back to the console of the treadmill and backpedal for one minute.

Stage 5: Next, turn and face the left side of the treadmill and repeat the side hops as you did in Stage 3 (only this time you’re facing the opposite direction).

Stage 6: Immediately following Stage 5, safely face forward again and turn the treadmill down to a walking pace. Hit the incline button and take it up as high as it goes. Once there, walk uphill for one full minute.

Stage 7: Now take the incline all the way back down to zero and walk for one minute.

Stage 8: Following the recovery walk, increase the speed to a sprint (but not 100% exertion) and go at that pace for one minute.

Stage 9: Turn the speed back down to a walk and enjoy a short active recovery period for a minute.

Stage 10: Next, turn to the right side again, but instead of the hop like in Stage 3, you are going to incorporate a squat. Complete a squat (quickly) and hop back up towards the front of the treadmill. Do these quickly to avoid falling off the back of the treadmill. Do these for one minute.

Stage 11: Turn forward again and walk for one minute to allow your legs to recover slightly from the squats.

Stage 12: Next, move your body so you are facing the left side and repeat the squats like in Stage 10, only going in the opposite direction. Do these for a full minute.

Stage 13: Turn forward and walk for one minute.

Stage 14: To close out the treadmill workout, finish with a one-minute sprint.

Stage 15: Cool down with a slow walk for five minutes.

STAGE	EXERCISE	TIME
1	Warm-up	5 min.
2	Jog	1 min.
3	Right shuffle side step	1 min.
4	Backpedal	1 min.
5	Left shuffle side step	1 min.
6	100% incline walk	1 min.
7	Walk	1 min.
8	Sprint	1 min.
9	Walk	1 min.
10	Right squat	1 min.
11	Walk	1 min.
12	Left squat	1 min.
13	Walk	1 min.
14	Sprint	1 min.
15	Cool down walk	5 min.

Don't forget, exercise is just a way to expend energy. If you're not fueling your body properly, you're fighting an up-hill battle. Try planning meals and listening to your body, paired with an active routine.

Annihilate Fat_ The Ultimate Treadmill Workout

8 Ways to Get Fit This January

January 3, 2024 by Nick Quintero Leave a Comment

Table of Contents

1.Stay hydrated before meals.
2. Don’t skip breakfast.
3. Find a Trainer.
4. Grab a friend.
5. Purchase a foam roller.
6. Strengthen your core.
7. Make good use of downtime.
8. Dance for 15 minutes.

January is the typical month to reevaluate your exercise routine. Everyone is doing it this time of year. Especially if the inches or pounds have encroached upon your frame, we generally take this time to revisit our plan to see if there are some things that need to be revised for the upcoming year. Here are 8 suggestions to think about as you seek to get fit this January:

1.Stay hydrated before meals.

One of the best ways to get fit is to make sure that you maintaining optimal hydration. It is important during exercise, of course, but it is equally so throughout the normal course of the day.

Water is essential to your body to make sure your metabolism and digestive system is running at optimal levels. Like gas is necessary to make a car run efficiently, water is the fuel that is necessary for all the cells of your body to do their jobs well.

Drinking eight, 8 oz. glasses of water daily is suggested, but make it a habit to drink one of those glasses before each meal. Our bodies have a hard time making a distinction between hunger and thirst. Having a nice, cold glass of water can make you feel fuller before a meal so it’s easier to avoid overeating.

2. Don’t skip breakfast.

Make sure to meal prep something for busy weekday mornings so you have no excuses for being famished and grabbing something, shall we say, less than advantageous, on the way to work. If you are hungry in the morning, EAT! If you are running out the door, at least have a glass of water (see previous suggestion). If you prefer not to sit down to the good breakfast that you have prepped at home, bring it with you to have once you get to work. This will keep you satisfied and alert as you start your day.

3. Find a Trainer.

If you have never invested in having a trainer to help you put together a fitness plan, January may be the time to give this a try. You might be able to find some holiday special to experiment with this time of year-just another way to take advantage of this resolution-making season.

This might be someone that you want with you every step of the way. Or maybe you just need someone that you can engage to help you get together an initial plan and you take it from there. There are plans to fit every financial situation. It just takes some fortitude to go looking for the deal that will best fit you and your lifestyle. This is a wise investment to get the most time-saving benefit on the road to a fitter YOU.

4. Grab a friend.

Making plans that you will be more apt to stick to, is always easier if you have a partner to keep you on track. There is no way to overemphasize the benefits of having a friend along to motivate, encourage, and hold you accountable. Plus, let’s be honest, it definitely makes it more fun! Take a look at what Pablo Diaz says about working out with a friend, HERE.

5. Purchase a foam roller.

Or if money isn’t an issue for you, get a regular massage. Either way, your body will thank you to spend some time on myofascial release after a good, hard workout. How will this help? Either a few good rolls with a foam roller or massage helps to speed recovery from any aches or pains and ease muscle soreness. You will more likely look forward to your next exercise session if you indulge yourself to recover with foam rolling and/or a session with a trained masseuse..

6. Strengthen your core.

What is the benefit of a tightened core? Your core muscles are the muscles around your abdomen, pelvis, and lower back. It is necessary for all sports and exercise to have strong core muscles to help with flexibility, balance, and should be a vital part of any exercise program. One of the easiest core exercises is “The Plank”. It does not require any special equipment and can even be done in front of the television.

7. Make good use of downtime.

These days, most of us have more things that are pulling at our time than ever. Finding time to fit in a well-organized fitness program at times seems almost impossible. Look for those extra minutes to just keep moving if you haven’t been able to fit your normal routine in. Just don’t give up! Or maybe you have had several workouts this week and it is time for a rest day. Instead, use your downtime to do some foam rolling. Little minutes add up!

8. Dance for 15 minutes.

During the winter months, especially if you live in the snow regions, there can be lots of indoor time. For some of us, there tend to be lots of family time; time spent watching movies or just being together. This is a good thing!

This is also a great time to put on some good music and have a little dance party. Children love this too and they never seem to run out of energy! But children or partners are not required. This can be done any ol’ time. Just keep moving and those calories will burn!

How are you keeping fit this January? We would love to hear about it. The options are limitless.

What are some of your favorite ideas?

5 Exercises To Blast Your Lower Body

June 19, 2024 by Nick Quintero Leave a Comment

Looking to strengthen and tone your legs in less than 20 minutes? This lower body workout is designed to target your entire lower half, getting you closer to your fitness goals with just a few simple moves. Whether you're a beginner or an advanced fitness enthusiast, this circuit can be adapted to fit your needs. Here are answers to some common questions to help you get the most out of your workout!

How Often Should I Do This Workout Routine?

For optimal results, it's recommended to do this lower body circuit 2-3 times per week. This frequency allows your muscles enough time to recover and grow between sessions, while also providing consistent training to improve strength and endurance. Remember to listen to your body and adjust the frequency as needed based on how you feel and your fitness goals.

Can I Modify These Exercises if I Have Knee or Joint Issues?

Yes, absolutely! Modifying exercises to accommodate joint issues is important to prevent pain or injury. For example:

Wide Jump Squats: Instead of jumping, perform regular squats or partial squats without the jump.
Walking Lunges: Try stationary lunges or reduce the range of motion to lower the impact.
Plyometric Lunges: Replace these with reverse lunges, which are gentler on the knees.
Plie Squat: Ensure your feet are turned out, and perform a shallow squat if deeper movements cause discomfort.

Always prioritize proper form over depth or intensity, and consult with a healthcare professional or physical therapist for personalized advice.

How Can I Make These Exercises More Challenging?

To increase the intensity of this workout, consider these options:

Add Weights: Use dumbbells, kettlebells, or a weighted vest to add resistance. Take a look at our Home Gym Essentials List HERE
Increase Reps or Time: Extend the time for each exercise to 45 seconds or increase reps to 25.
Add a Pause: Hold the lowest position of each exercise for a few seconds before returning to the starting position.
Use Resistance Bands: Incorporate resistance bands around your thighs to add more tension.

What Are the Benefits of These Exercises for My Body?

These exercises offer a range of benefits:

Wide Jump Squats - 30 seconds
Walking Lunges - 20 reps per leg
Plie Squat - 20 reps
Plyometric Lunge - 30 seconds
Alternating Lateral Lunge - 20 reps per leg

Can Beginners Do This Workout?

Yes, beginners can definitely do this workout! Start with fewer repetitions (10-15 reps per leg) or reduce the duration of each exercise (15-20 seconds). Focus on mastering the form before increasing intensity. As you become more comfortable and stronger, gradually increase the reps and time. Remember, consistency is key, so start at your own pace and progress when you're ready.

What Should I Do to Warm Up Before Starting This Workout?

Warming up is crucial to prepare your muscles and reduce the risk of injury. Spend 5-10 minutes on dynamic stretches and light cardio. Here’s a simple warm-up routine:

Jumping Jacks: 1 minute
Leg Swings: 10 per leg (front to back and side to side)
High Knees: 1 minute
Bodyweight Squats: 15 reps These movements will increase your heart rate, loosen your joints, and get your muscles ready for action.

How Should I Cool Down After This Workout?

Cooling down helps reduce muscle soreness and brings your heart rate back to normal. After completing the circuit, spend 5-10 minutes stretching the major muscles you worked. Here are some effective stretches:

Hamstring Stretch: Hold for 30 seconds per leg
Quad Stretch: Hold for 30 seconds per leg
Glute Stretch: Hold for 30 seconds per leg
Calf Stretch: Hold for 30 seconds per leg
Child's Pose: Hold for 1 minute These stretches will help your muscles relax and improve flexibility.

How Long Should I Rest Between Each Set or Exercise?

Aim to keep rest to a minimum to maintain the intensity of the workout. A 15-30 second rest between exercises and a 1-2 minute rest between circuits is recommended. Keeping the rest short helps keep your heart rate up, promoting more effective calorie burn and cardiovascular conditioning.

What Should I Eat Before and After This Workout?

Proper nutrition fuels your workout and aids recovery. Before your workout, have a light meal or snack that includes carbohydrates and protein 30-60 minutes prior, such as a banana with peanut butter or a small bowl of oatmeal. After the workout, focus on protein to repair muscles and carbohydrates to replenish energy. A smoothie with protein powder, spinach, and berries or a grilled chicken salad with quinoa are great post-workout meal options.

Can I Combine This Routine with Other Workouts?

Yes, combining this lower body workout with other types of exercise is an excellent way to achieve a balanced fitness regimen. Pair it with:

Cardio sessions: Running, cycling, or HIIT for overall endurance and fat loss.
Upper body strength training: Push-ups, dumbbell rows, or shoulder presses to build a well-rounded physique.
Core workouts: Planks, crunches, or mountain climbers to enhance core strength and stability. Mixing different types of workouts can prevent boredom and target various muscle groups.

How Soon Can I Expect to See Results from This Workout?

Results vary based on factors like diet, workout consistency, and individual body types. However, with regular practice (2-3 times per week), many people start noticing improvements in strength and muscle tone within 4-6 weeks. Staying consistent, following a balanced diet, and getting enough rest will help maximize your results.

Are These Exercises Suitable for Weight Loss?

Yes, these exercises can aid in weight loss as they build muscle and increase your metabolic rate. Combining this workout with a healthy diet and regular cardio will help you create a calorie deficit, which is essential for weight loss. The key is to stay consistent and combine various forms of exercise with mindful eating.

What Should I Do If I Experience Pain During These Exercises?

Experiencing discomfort or slight soreness is normal, but sharp or intense pain is a red flag. If you feel pain, stop the exercise immediately and rest. Reassess your form, as improper technique can cause pain or injury. If the pain persists, consult a healthcare professional to avoid further injury. It's better to adjust or skip an exercise than risk hurting yourself.

10 Minute Ab Workout to Achieve a Rock-Hard Midsection

April 15, 2018 by Nick Quintero Leave a Comment

Abs seem to be the most coveted body part that everyone seems to focus on. And sure, they look great, they show off a sexy physique, and they are a sign of core strength – the foundation of any body, big or small. Yet, people still seem to be unsure how to properly activate these muscles to have them pop so they can show them off this year at the beach. Let’s not get ahead of ourselves though. As you know, abs are made in the kitchen. You need to have a clean diet in order to drop enough body fat to have your abs show. However, through the 10-minute ab workout, we are about to share with you, you’ll be able to strengthen and build your core to aid in the process of getting that desired rock-hard midsection you’ve always wanted.

In order to complete this 10-minute ab workout, you’ll need enough space around you to complete the exercises. If you are doing this workout in the gym, find a space on a padded mat so you are a little bit more comfortable than being on a hard floor, and if you are at home, either utilize an exercise mat (these can be purchased inexpensively from all sporting goods stores or online) or simply use a carpeted area that has some padding under it.

You are going to want to either complete this workout on its own or following one of your workouts as a great finisher. I would recommend hitting your abdominals two or three times each week to help achieve the desired results. The 10-minute ab workout mentioned below is to be completed as a circuit. Meaning, go through the exercises one by one and when you finish the last exercise, start all over again.

Depending on your experience, beginners should start with one circuit and increase the number as they improve. Intermediates can start with two circuits and expand from there. While experienced exercisers can start with three complete circuits. You can rest for one to two minutes in between circuits if you wish or continue the next circuit right away to increase the intensity and calorie burn.

Exercise Routine

Crunch: 15-20 reps
Leg Lift: 15-20 reps
Bicycle: 15-20 reps
Plank: Hold for 30 seconds
Reverse Crunch: 15-20 reps
Toe Toucher: 15-20 reps

Article Courtesy Of Weik Fitness

5 Ways to Workout Without Spending a Cent

June 19, 2024 by Nick Quintero Leave a Comment

With new year’s resolutions in full-force, many people are looking to get in shape. In fact, the top resolution in 2017 was to “lose weight and eat healthier” and we’re sure that will be a similar trend in 2018. Yet, one statistic showed that 80% of people who joined a gym in January quit within five months. In general, many people find their resolutions hard to stick to, even after just a few weeks.

Table of Contents

Ways to Get Exercise, For Free

While staying in shape is a great resolution, it can often be an investment—and maybe that’s a reason why it’s hard to stick to it. Monthly gym memberships are costly, and one-off boutique classes cost a pretty penny.

If you want to jumpstart your workout routine but you’re not willing to cough up a ton of money, keep reading. We’ve explained five easy ways to workout with spending a single cent—making this a great way to switch up your normal workout routine while saving money too!

Related: Home Gym Essentials

Ways to Get Exercise, For Free

1.Go for a run.

This one is a no-brainer. Going for a jog, run, or even a power walk is something that’s completely free. All you need is a good pair of sneakers and some warm running gear! If you’re already a runner, then this option is an easy one; just make sure you gear up properly, run while there’s still ample daylight, and watch out for the slick roads due to snow and ice. If running is completely new to you, do not fret! Start with “run/walks” which basically means you break up running with walking stints. See if you can jog for two minutes, followed by one minute of walking. You may also want to consider looking up the “Couch to 5K plan” which also incorporates this run/walk approach. Either way, remember that the roads and trails are completely free, and the only thing you need to bring with you is a little motivation.

2. Try out gym trials.

January is a huge business month for gyms, and many offer special deals for newcomers. Still, those deals won’t be completely free. If you’re curious about eventually finding a new gym, a great way to make the right choice is to test a few out. Most gyms offer a free day pass—or even a free week pass—so you can try out their equipment, classes, locker rooms, and other amenities. If you’re up for a little exploration and gym hopping, then definitely use January as a time to try a few out to see which one you’d like to invest in!

Related: Dorm Room Workout

3. Find a fitness app

There are tons of fitness apps on the market, from bodyweight exercises to running routes, yoga, and even CrossFit-type workouts. Apps are a great way to bring workout classes to you, and are especially handy when traveling! It’s also a great way to learn new fitness routines you can eventually do on your own.

Search the app store to find your favorites, or check out our recommendations, which are all free:

Aaptiv: A fitness company that produces audio-based workouts created by certified personal trainers. Includes a free trial!
Zombies, Run!: A running app with special audio; if you hear you’re being chased by zombies, you’ll have to speed up! Interval training, anyone?
Sworkit: A strength training app that has videos for any type of regime—from abs to yoga, to advance full body. 7-day free trial included!
Daily Yoga: A free, studio-like yoga experience in the comfort of your home. Can we get a namaste?
7-Minute Workout: Bring the scientific 7-minute workout to you. The app includes a timer and images so you can move through the 12 exercises with ease.

4. See what your office offers.

Your workplace might be an unexpected (and free) way to stay fit this winter. See if your office offers any corporate fitness challenges. Or, talk to HR to inquire about a corporate gym membership! If you work for a small team, coerce people into daily plank challenges at lunch or push-ups before meetings. If anything, find a buddy who will go for a walk with you during lunch to get some steps in.

5. Make the outdoors your gym

It may be winter, but that doesn’t mean you need to stay stuck inside. While the gym, or even your living room floor, are great places to workout, sometimes that doesn’t beat the beauty of the outdoors. Plus, you’ll get an extra boost of Vitamin D! Here are some ways you can use the outdoors as your natural gym:

Be your own Stairmaster. Head to a local stadium, find some bleachers, and start walking or jogging! See if you can do repeats for 20-30 minutes, mimicking the Stairmaster machine, but with much better views!
Use playgrounds! A lot of local playgrounds now have fitness stations. Work your abs, perfect your pull-ups, strengthen the quads, and more. Check out your local parks to see what they offer.
Find local trails. Get the blood flowing by going on a power hike! Extra points are given if you can find a trail that has some steady ascents to really challenge the leg muscles.

If you’re craving community, definitely try to get a fitness friend to explore these options with you. Have a workout party in your own home, and turn on an app! Go for a run with a coworker at lunch, or get a group to do a long hike with you on the weekends. If you like solitude, any of these fitness ideas work great for solo-exercisers too.

Either way, one thing should be clear: You don’t need to shell out a ton of money to get fit. Instead, you just need a little motivation and creativity! These different types of workouts should mix things up for you—targeting all different types of muscles while getting your heart rate up. And since they’re completely free, it’ll be hard to say no, helping you keep your new year’s resolution.

Fitness For Teens: The Unexpected Benefits

April 18, 2024 by Nick Quintero Leave a Comment

Fitness For Teens: 101

The health and fitness world is chock-full of information for people of all ages. Yet, a lot of that information can be contradictory, confusing, or just plain wrong. (Truth #1: You don’t need a six-pack to be happy. Truth #2: You don’t need to slog away on an elliptical every day to get in shape.)

We’re here to explain why exercise and fitness are important for teenagers, and how what you do to stay healthy can take on many different shapes and forms. We’ll also dive into the various—and unexpected benefits—of adopting a regular fitness routine, along with tips and tricks to build motivation, form habits, and have fun.

First off—why does fitness matter?

Let’s start with this stat: From the 1970’s up until present day, the prevalence of overweight and obese teenagers (ages 12–19) increased from 6.1% to 18.4%, and that number is still growing. What’s more, if you’re overweight as a teenager, that increases your risk for heart disease and other chronic illnesses as you age, and makes getting back to a healthy weight harder to achieve.

But exercise shouldn’t be only about avoiding obesity and feeling bad when you step on the scale. Alexia Clark says, "There is a difference between training and exercising. You can do anything to exercise, like play soccer with your kids or go hiking. Working out / Training is hard…that's when you’re pushing yourself and working on your weaknesses"

Let’s also look at the awesome benefits: exercise produces brain chemicals called endorphins, which make you feel elated and happy. Fitness also promotes better sleep (and as a teen, you need a solid 9-10 hours a night), and keeps your bones strong. There are mental health benefits as well. Exercise is known to ward off stress and anxiety, help with depression, and boost self-acceptance and esteem.

More than just laps around the track

There is no one-size-fits-all when it comes to a fitness regime. And that’s the true beauty of it! Varying your workouts, trying new things, and challenging your body in different ways prevents boredom, keeps things fun, and helps your body stay in shape.

The most effective exercise routines are comprised of three elements: aerobics, strength training, and flexibility. It’s recommended teens get 60 minutes of exercise in a day, so keep things varied and make sure you’re also incorporating rest! Here are some fitness ideas to get you started:

Aerobics: Aerobic exercises focus on your heart—specifically your heart rate and breathing. Another word for this is cardio. Examples of cardio/aerobic workouts include running/jogging, hiking, rowing, swimming, biking, dancing, and team sports (basketball, lacrosse, hockey, soccer, tennis.)
Strength training: Strength training has a few benefits—toning your muscles actually increases your endurance, while helping your muscles burn fat more effectively. Strength exercises include bodyweight exercises like push-ups, curl ups, squats, and lunges. Consider working with a personal trainer to learn how to use the weight machines and equipment safely at the gym. Power vinyasa yoga is another great option for strength training, too!
Flexibility: If you take care of your body and work on flexibility, you decrease your chances of getting injured. Types of workouts here include dance, martial arts, restorative yoga, pilates, and gymnastics.

How to take your fitness on by storm!

Exercise shouldn’t be seen as a chore. Instead, it should be a fun addition to your daily routine. Remember: Exercise helps keep you healthy, promotes a better mood, and can even help with building friendships and community! Keep these tips in mind when working on building a fitness habit into your life:

Start with baby steps. Getting into shape or adopting a new exercise routine can be overwhelming. So don’t be afraid to start small! The little changes will quickly add up. Begin by riding your bike to work versus taking the bus or getting a ride. Take the stairs instead of taking the elevator. Go for a power walk with a friend during lunch.
Warming up and cooling down is important! Don’t get so excited that you jump into a workout without a proper warm up or cool down—this is necessary to protect against injury and while aiding with flexibility. For example, make sure to walk for five minutes before starting your run, and do 10 minutes of dynamic stretching once your workout is over.
Pick something that’s fun. If it’s not fun, you won’t stick with it. Choose something that you actually enjoy versus feeling like it’s a chore. Plus, a lot of teenagers find joy in working out together, so get your friends together for a group run, join a local sports team, or meet a new group of people at a dance or yoga class.

Be careful about overdoing it. Exercising too much can be dangerous. Teenagers need a lot of calories, so working out excessively won’t let your body and mind grow properly. Overdoing it can also lead to exercise addiction and eating disorders. If you think you are working out too much (signs include feeling upset because you missed a workout or exercising even when you don’t feel well) talk to somebody you can confide in, and also speak with your doctor.

It’s all part of something more

Remember—exercising and staying active is part of a large picture of good health. In addition to exercise, make sure you are also eating well, getting enough sleep, and reducing bad habits (like sitting in front of the TV while eating, spending hours scrolling through your phone, or not hydrating before or after your workouts!).

Here's a pro-tip from Alexia Clark: "Try not to look at it as restricting yourself. Think of it like, “This is going to be a new habit I’m starting”

Now, get moving! And remember to have fun with it, knowing you’re doing your body and mind a lot of good.

More health resources for teens:

Foods to Avoid for College Athletes
What Health Conscious Teenagers Eat
How to Eat Healthy as a Teen
23 Best College Dorm Recipes
How to Train Yourself to Wake Up Early
10 Easy Recipes for Busy Moms (give your mom some ideas)

3 Exercises That Burn 200 Calories in Less Than 3 Minutes

June 4, 2024 by Nick Quintero Leave a Comment

3 Exercises that burn 200 calories or less in less than 3 minutes? Sounds too good to be true, but trust us, it's not!

When you want to yield the best results in a very small amount of time, you’re going to need to utilize some of the best calorie-burning exercises out there. I see too many people doing low-intensity steady-state cardio for long durations and hating every minute of it. Why put yourself through the pain and agony of long, drawn-out exercises that yield you very little in return when it comes to burning calories? Stop the madness! We get it! You wanna maximize your efforts. It can be done!

Beneil Dariush (UFC Lightweight) says, "...you’ll never be the best striker. You’ll never be the best grappler. You don’t have the time to spend mastering one thing, so there is always someone beating you on a regular basis."

This article will show you three exercises that burn 200 calories in less than 3 minutes. You can utilize these as a stand-alone cardio workout, as a quick way to burn calories throughout the day, or incorporate them into your resistance workouts (between sets) to increase the total calories burned.

To complete these exercises, you can do them in bursts of 30 seconds before taking a very short breather. Or you can tough it out and go for the full three minutes all at once (which isn’t going to be easy). By keeping the intensity as high as possible, you will keep the calories burning even after you are done with your three minutes of intense exercise.

Due to the afterburn effects of the exercise(s), you will burn up to an additional 200 calories on the days you complete any or all of the exercises listed below.

And, of course, before you engage in any of these exercises, you should be medically cleared by your doctor to ensure you are healthy enough to engage in these intense exercises.

Feel the BURN

Jump Squats

This exercise involves dropping down into a squat position before exploding back up and jumping into the air. The movement should be swift and fluid while ensuring the intensity of the exercise is high.

Burpees

An exercise we have all come to love to hate (or maybe just hate?) are burpees. To do a burpee, squat down and put your hands on the floor in front of you slightly. Kick your legs back behind you to put yourself in a push-up position. Lower yourself to complete a push-up and immediately following the push-up. Then, bring your feet back up towards your hands in an explosive motion, returning yourself back into a squat. Then explode up and jump as high as you can before starting the exercise all over again.

Stairs Running

This is pretty self-explanatory. To complete this exercise, you run up and down the stairs, keeping the intensity as high as possible while still maintaining your safety on the stairs. (This is the kind of training you saw in movies like Rocky.) Your stairs might work great, but stadium stairs at your local high school are perfect.

EXERCISE	REPS	DURATION
Jump Squats	As many as you can do	30 sec – 2 min
Burpees	As many as you can do	30 sec – 2 min
Stairs Running	As many as you can do	30 sec – 2 min

Article Courtesy Of Weik Fitness

Foods to Avoid for College Athletes

May 24, 2023 by Camden Woods Leave a Comment

Welcome back to our series on nutrition for college athletes. As a former college football player at NC State, I’ve seen the ins and outs of nutrition at the college athletics level. There are athletes that get it right and some that do not. With this in mind, I want to give you some foods you should avoid if athletic performance is your goal.

Nutrition can be tricky in college athletics. I say this because, for the most part, you are dealing with athletes in their late teens or early twenties. Athletes in this age group are not only burning incredible amounts of calories because of their sport but also because of their age, metabolism, and muscle mass. You may have heard the famous stories about how NFL players only eat McDonald’s and think that that is absurd. You’d be right; however, often these are the most successful athletes. For instance, one of the recent Olympic USA Basketball teams went to Wendy’s during one of their road trips. We are talking about the highest-level athletes in the world eating hamburgers, fries, and frostys.

The reason I mention this is because, for some athletes, they are so good that they can get away with what we may consider poor nutrition. However, as an athlete, you should be looking for every opportunity to be the best you can be - and nutrition is no different.

I also want to say that your nutrition is highly dependent on your weight goals. If your coaches have you trying to gain fifty pounds in a year, being incredibly selective about your food choices is not as feasible. You will sacrifice some of what we would consider “health” in order to improve performance.

So, let’s jump in.

Foods To Avoid For College Athletes:

Fast Food

I know, I know - fast food always gets a bad rap and is always on these lists. You may be thinking, “I can get grilled chicken,” or “Is it really that bad, I hate cooking.” If so, you are partially right, what I am talking about with fast food is not the salads, grilled chicken, subs, or even burritos. There are certainly healthier options at fast food, but oftentimes college athletes don’t make the best decisions at places like McDonald’s, Cookout, or Bojangles.

The ultra-processed, fried foods are tough on the body. Things like french fries and chicken tenders are fried using harmful oils for your body. Eating food like this slows down your recovery as an athlete by adding additional inflammation - not to mention these foods significantly lack nutrients.

Alcohol

Man, if fast food wasn’t popular, this one sure won’t be.

Technically this isn’t a food, but it is such a large part of college life and has a pretty significant effect on college athletes, so I feel it is important to mention. While certainly, it depends on many factors, it is still pretty clear that alcohol has a negative effect on overall athletic performance

Some of alcohol’s effects to be aware of include dehydration, impairing muscle growth, energy depletion, and preventing muscle recovery. Alcohol interrupts sleep patterns and can even decrease the release of human growth hormones by 70%.

As an athlete, you work so hard in the weight room and on the field, so it’s important to realize that at least some of the benefits you would have gained can be lost by consuming alcohol.

“Junk” Foods

You know what this means. If you want to be an elite athlete, snacks like Cheetos, Chips Ahoy, and Lucky Charms don’t belong. Of course, the occasional snack won’t kill you, but similar to fast food - these foods contain artificial ingredients, oils, and high levels of sugar that aren’t great for your recovery from a hard day of training.

What to Eat

This could be an entire article, if not a book, by itself. Again this depends highly on the goals of the athlete for their weight, whether they are eating before practice or after practice, or even what their food sensitivities allow.

A general principle I like to use is to eat food as close to how it was grown as possible. What does this look like? Instead of eating potato chips eat a baked potato. Instead of eating fried chicken nuggets opt for a grilled chicken breast. Choosing from major food groups such as meat, vegetables, fruit, dairy, nuts, and grains will generally leave you in a pretty good spot.

Wrap Up

There you have it - what not to eat as a college athlete. Especially as you move off campus and have more kitchen space, one of the best ways to make sure you are eating healthy is to cook your own food. This way you can be sure you know exactly what you are eating. If you aren’t sure where to start - check out 18 High Protein Meal Prep Recipes. Leave us a comment or question below. We’d love to hear from you!

Sources

Braun, Perrin. “How Does Alcohol Affect Your Athletic Performance?” The InsideGuide, 1 Aug. 2022, https://www.insidetracker.com/a/articles/how-does-alcohol-affect-your-athletic-performance etic-performance.

Review: Peluva Barefoot Shoes

December 11, 2023 by Nick Quintero Leave a Comment

As a wellness enthusiast, I'm always on the hunt for the next thing to give me a performance advantage. I had seen barefoot shoes in the past, but always thought they looked a little dorky. So, when I saw Peluva's barefoot sneakers come to market with a more casual/everyday design, I thought this would be my entry point into the barefoot shoe crowd.

Here is some of my feedback:

1. Why I Wanted Peluva Sneakers

I was drawn to Peluva sneakers for their unique 'barefoot' design. The concept of a shoe that combines the natural feel of being barefoot with the protection of a sneaker intrigued me, and I was eager to see if they lived up to the hype. Like I said, some of the o ther barefoot shoes, just look a little strange to me.

2. Comparing Comfort Levels

In terms of comfort, Peluva sneakers are a game changer. They offer a lightweight experience compared to traditional sneakers, giving a sensation that's closer to being barefoot while still providing ample support and cushioning.

Something to consider... I know that everyone's feet are going to be different, and I just happen to have a longer second toe than daddy toe. Never thought I'd write that down... LOL! This means that I needed to order a larger size than my normal shoe, because these are meant to have a much better fit than regular sneakers.

3. Standout Features of Peluva Sneakers

Several features stood out to me. Firstly, the lightweight design never weighed me down. Secondly, the strategically placed rubber treads provided excellent traction without compromising the barefoot feel. Lastly, the personalized fit (once I sized up) made them feel like they were made just for my feet.

I've worn these to the gym, on walks / runs, out to the pool, and even to the office.

4. Impact on Foot Health and Well-Being

Since wearing Peluva sneakers, I can't say that I've noticed a positive change in my foot health. They encourage a more natural foot movement, which is supposed to reduce discomfort during long walks... but I haven't really noticed a difference.

A few reasons this could be:

Maybe I'm just so used to my regular shoes,
Maybe it's because I have flat feet,
Maybe because I haven't worn them long enough,
or, Maybe they're just like other shoes... but lighter with specific places for your toes? 🙂

5. Matching Expectations

Peluva sneakers matched my expectations pretty well, in the sense that I was stoked to try them out and once I got my shoe size dialed in, they were great to wear.

Because I am a bit of a stickler for time efficiency, the extra time it takes to put on the socks and shoes (because you're trying to find the toe holes) was a bit of a hinderance to my morning routine. Ultimately, I just started skipping the socks all together...

Conclusion: My Final Thoughts on Peluva Sneakers

Peluva sneakers are not just another pair of shoes; they’re a lifestyle choice. With their stylish and lightweight design, they’ve redefined what I expect from footwear. Remember to size up and pair them with the right socks for the best experience. If you’re looking for a shoe that marries ancestral wisdom with modern technology, give Peluva a try.

Explore Peluva's Collection

5 Reasons Exercise Will Change Your Life

September 12, 2023 by Nick Quintero Leave a Comment

Exercise isn’t just about looking good, it’s all about feeling good as well. While the aesthetic benefits are a definite bonus when it comes to incorporating regular exercise to your life, there are so many other ways it can really change your life for the better. Here are the top 5 reasons why exercise will change your life!

1. Improves your physical health

One of the best and most important reasons why exercise will change your life is because it’ll extend it! There are an array of health benefits such as reducing the risk of heart disease and diabetes, managing insulin, improving circulation and oxygen flow throughout the body and the list goes on.

Even going for a walk every day increases the amount of physical activity in your life and can change your body for the better. The more you exercise, the more time you have to enjoy the benefits that come with it.

2. Improves your mental health

It isn’t just the physical benefits that matter, but also your mental health. Fortunately, exercise has that covered as well. Have you ever walked in the gym in a bad mood but left feeling much happier? Exercise releases endorphins in the body which helps you let go of any negative feelings you may have and replaces them with good ones. Not only that, you can let out any anger or stress during your workout. There are different types of fitness that you can do to, depending on your mood and what you’re looking for. Boxing classes can get that frustration out while yoga can help you find your inner peace and zen.

Studies have also shown that it can lessen the symptoms of depression and anxiety. In these cases, focusing on the frequency of exercise, as opposed to the duration or intensity is a good start. While there are other factors that play a part in reducing the effects of depression and anxiety, exercise is a big contributing element as well.

3. Improves your functional fitness

Exercise will help make everyday tasks so much easier. With better balance, strength, fitness and coordination, you’ll find that day-to-day responsibilities will be a piece of cake. Need to carry all those groceries from your car to your kitchen? No problem! Elevator broken and you need to climb those 5 flights of stairs instead? You’ve got it covered. You’ll even be able to keep up with your kid’s endless bundles of energy so much longer as well.

Not only that, learning the proper technique for certain movements such as the squat or deadlift can help you execute tasks that mimic these exercises with a decreased risk of injury.

4. Improves your sleep

Who doesn’t want a better nights sleep? Sleeping is such an important part of life and yet it is one of the aspects where people suffer from the most. But not if you include regular exercise.

“We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. You just have to be careful about when you exercise. Some people find that exercising too close to your bedtime can have a detrimental effect on your sleep quality instead. So experiment and see which works best for you. Anywhere from the morning to late afternoon is ideal.

Sure, exercise comes with great physical and mental benefits, but it also comes with great social ones too! It can be really fun. By joining a class or club, you’ll most likely run into the same people often and soon enough (if you regularly attend), you have a new group of friends.

Exercise is an incredibly rewarding activity that can change your life for the better. By improving your physical health, mental well being, social life and also, of course, your aesthetics, there are all too many reasons why you should include physical activity in your daily life.

Article courtesy of:

Emily Trinh
"A powerlifter by day and a writer by night, Emily Trinh has a passion for all things health, fitness, and writing—which makes her profession as a health and fitness writer quite fitting.”

How to Improve Shoulder Mobility

February 15, 2023 by Nick Quintero Leave a Comment

If you've got some issues with your shoulders, we've got some tips to improve shoulder mobility

If I asked you to name a body part that hurts right now, what would you say? For most people, it’d probably be some combination of their knees, hips, shoulders, or low back. (By the way, if you are saying yes, yes, and yes, all the above, check out our Beginner’s Guide to Mobility.)

Today, we want to focus on helping you improve your shoulder pain by addressing poor mobility. Shoulder pain is a reality for many people for various reasons, whether it's lack of strength, mobility, or even something more serious like a tear. Certainly, if you are feeling significant pain, seek professional help, but for most people, day-to-day shoulder pain and tightness can be helped by addressing a lack of strength and mobility.

These tips are designed to help you to begin to mobilize and strengthen your shoulders in ways you likely have not done before. Even if you aren’t in any sort of pain, strengthening and moving your shoulders is one of the most important things you can do for your long-term shoulder health. The shoulder joint takes on a lot; let's treat them with some TLC!

Be sure to take these exercises slowly, as it is more important that you be consistent than push too hard too quickly and potentially make things worse. You can perform these movements before or after a workout, or even on their own.

1. Tip for Shoulder Mobility: Elevated Elbows Stretch

Oftentimes, poor shoulder mobility is caused by tight lat muscles - the muscles that runs from right under your armpits to your low back. Especially if you have difficulty lifting your arms all the way overhead, you may have tight lats, and this stretch targets that specific area.

You don't need much to help stretch this area; in fact, if you have a PVC pipe or even a broomstick, either of them can be especially helpful. While you are on your knees, begin by grabbing the pipe with your hands about shoulder distance apart. From your knees, rest your elbows on a living room table, couch, or bench. Round your back and try to imagine you are driving your elbows to the ground. Hold for ten seconds and repeat five times. You can perform this stretch without a pipe or broomstick; however if possible use either one for a better stretch.

2. Tip for Shoulder Mobility: External Shoulder Rotation

When we think about working our shoulder muscles, we typically think about shoulder press or shoulder raises, but there are small muscles in the shoulder that typically get ignored. These muscles play a large part in your shoulders’ ability to move well.

Grab a small weight (a couple of pounds) if you have one. If not, a can of soup or beans will work just fine. While seated on the floor, take the weight in your right arm and rest your elbow against the inside of your right knee, with your hand almost on the floor. Try and use the muscles on the back of your shoulder to bring the weight above your knee and your fist pointed to the sky. Then, pause for one second and slowly return to the starting position. Repeat this anywhere from five to ten times for two to three sets on each side. You should feel the back of your shoulder working.

A CURE FOR WHAT AILS YOU? CBD OIL: Yes or No?

3. Tip for Shoulder Mobility: Tabletop Stretch

Another common tight area that may be causing you shoulder pain is your chest. This stretch is great for your chest and front deltoid (or shoulder) muscles.

Begin seated with your heels close to your butt. Place your hands behind you with your fingertips pointed away from your body. Press through your heels and your hands, while squeezing your butt, until your head, chest, hips, and knees are all in a line. You should feel a stretch in the front of your shoulders and chest. Hold for two seconds and repeat five to ten times. Repeat this sequence two to three times. If you can’t get perfectly in line, it’s okay just continue working on it.

Wrap Up

Now you are ready to start improving your shoulder mobility. Try out these exercises and let us know in the comments which one is your favorite. Be sure to check out our other mobility improvement guides for your hips (coming soon) and ankles (coming soon).

We are here for you and look forward to seeing your progress. It takes nutrition, exercise, mobility, and so much more to improve all areas of your health. Let us know what questions you have, and we would love to help. Here’s to crushing your 2023 health and fitness goals!

7 Band Exercises You Can Literally Do Anywhere

March 8, 2023 by Nick Quintero Leave a Comment

Resistance bands are some of the most useful tools you can invest in when it comes to your workout regimen – especially those who work out at home and want to fit in a full body workout. Band exercises provide an excellent source of resistance; enough to challenge your muscles through their full range of motion, while being small and convenient enough to be used anywhere. Regardless if you are traveling, fitting it a quick at home workout, or heading to the park to get in a workout and enjoy the great outdoors, the following band exercises may be done anywhere and can help you reach your health and fitness go als.

What you’ll need:

Resistance bands with handles

15 Minutes To Blast Your Entire Body With HIIT

March 18, 2023 by Nick Quintero Leave a Comment

HIIT training is the craze right now. Why? Because it works! Those who utilize HIIT workouts not only get done with their workouts in lightning-fast speeds, but they also burn more calories and maintain that caloric burn long after the session is complete – turning themselves into a fat-burning furnace.

The question then becomes, with all of the up-side to HIIT training, why wouldn’t everyone want to do it? Well, many do and quickly realize it isn’t easy. HIIT stands for high-intensity interval training. Also knows as, “OMG, this might kill me.” Ok, that last part might be a joke (not really).

HIIT workouts are made up of super intense bursts of energy that are followed up by a “recovery” phase. When just starting out, many people utilize a 1:2 ratio of work to recovery.

It should be noted that you are going to want to check with your doctor before utilizing any HIIT program you see online or the one mentioned below in this article. HIIT is extremely intense and when done correctly, rapidly elevates your heart rate, and will have you sucking wind in no time flat. So, for safety sake, it is best to speak with your doctor before engaging to ensure you are healthy enough to do such a protocol.

5 Best Things to Eat or Drink After a Workout

April 8, 2023 by Nick Quintero Leave a Comment

Eating after a workout is a great way to maximize the benefits of your workout while also extracting as much of the health benefits from the food itself. Most studies suggest eating within 30 minutes of completing a workout, and a maximum of 2 hours, after a workout. When we exercise, we might have different goals. You might want to build muscle, increase flexibility, get stronger or faster, and/or lose fat. Multiple studies have examined what to eat and drink after a workout, but the main things to remember? Consume protein and plenty of water, as those provide the most benefits.

We present to you a list of the 5 best things to eat or drink after a workout, to help you with your health and fitness goals!

Protein Shake

There are several types of protein powder, and countless brands and options out there. Typically, for a post-workout drink, it is best to go with a whey isolate protein drink because it gets into the bloodstream quickly. You'll want to consume it within 30 minutes of working out, to give your muscles the protein they need. Go with a lower-carb option that is low in sugar but has at least 20 grams of protein per serving. This is a quick and easy thing to eat after a workout, especially if you make it with a protein-rich milk.

Protein Powder mixed with milk or water

Greek Yogurt

Greek yogurt is naturally high in casein protein, which can take around 6 to 8 hours to digest. It's often advised to eat it before bed so that your body has a steady source of protein throughout the night until you eat in the morning. Working out earlier in the day? No sweat. Go ahead and have that Greek yogurt if that's what you've got handy. Greek yogurt is high in protein, and if you drink water with it, or blend it with milk or water, it can be absorbed more quickly.

Eggs

No, this is not a time to start drinking raw eggs as they did in movies of yesteryear (Sorry, Sylvester Stallone!) We're advocating for cooked eggs, whether boiled, in an egg cooker, in the oven, on the stovetop, or even in the microwave. Eating cooked eggs comes with a slew of amazing health benefits; it's a simple source of protein and amino acids. Many studies have suggested consuming at least 3 eggs during a post-workout meal will increase muscle growth. (You may even find bodybuilders advocating more than this, but we will leave that up to each individual to decide.)

Peanut Butter

Everyone's favorite nut butter (ok, maybe not everyone, but....) is such a good go-to protein source. Peanut butter has a decent amount of protein and amino acids. When it's paired with some carbohydrates it can help build muscle and refuel your glycogen levels. Make sure to drink water or milk with peanut butter after a workout; your body will absorb it faster. Almond butter is a great alternative. Try these no-bake chocolate peanut butter bars for an awesome post-workout snack (or healthy dessert).

No Bake Chocolate Peanut Butter Bars

Meat

Whether this meat source is from fish, chicken, beef, pork, etc., consuming meat after a workout will promote muscle recovery and growth. It also restores all of the depleted elements your body needs to stay strong and healthy. Meats are high in amino acids and protein, which are two key factors that aid the body in proper function and improving your physique. In fact, if you eat your normal breakfast, lunch, or dinner, right after a workout, you will get the most benefits. Consuming a regular meal of protein, carbs, and fat right when you are finished working out will give your body what it needs. You'll also reduce your newly induced hunger symptoms from the workout itself. Try this salmon, lentils, and broccoli meal prep.

Super Easy Salmon, Broccoli, Lentils, Meal Prep

Tips for Running When You’re Over 50

May 31, 2023 by Nick Quintero Leave a Comment

Running tips! People can't get enough of them. When you're over 50, though, you might have some other considerations. These tips will help.

Running is one of the most popular forms of exercise today (but some people hate it). For most people, it is a complete love-or-hate relationship. Growing up, we find ourselves often running frequently - whether playing sports, running for fun, or even just playing in the backyard. However, as we get older we tend not to run as often. This certainly isn’t true for everyone - there are plenty of examples of eighty-plus-year-old people running half and even full marathons.

So what happens? Why do we stop running? For most of us, we simply get busy or don’t have a need to run anymore. One way to look at our bodies is with a kind of “use it or lose it” mentality - the idea that once we stop running, we almost lose the ability to start again. While this is certainly not true, it is true that running over fifty is easier if you have been running in your twenties, thirties, and forties. However, don’t be discouraged. If you are fifty-plus and looking to start running, you can do it! Now of course, if you have any serious health conditions or limitations please consult your doctor, but for the average fifty-plus individual it is possible.

Let’s look at some tips for two types of people. The first - you’d say you are pretty active, you’ve been running or exercising most of your life, and are simply starting to get older. The second - you are in your fifties and looking to start running for the first time in years, maybe decades.

Some Tips for the Active Person:

Keep moving

First off - congrats. It is a big deal that you have stayed active all these years. That activity will certainly pay off as you age. If I could give you one single tip it would be to just keep going. The more active you stay the better off your overall health will be. Exercise is one of the most important ways to fight aging, disease, and improve your overall well-being.

Find your sweet spot

Too often exercisers fall into one of two categories. The first is overtraining - doing too much too quickly. The second is under training. Now, luckily, you have decades of exercise experience so you have a good idea of how much your body can handle. As people age, they often just assume because they are getting older they shouldn’t do certain movements like squats or even running. You shouldn’t fall into that trap. You want to find the balance of continuing to challenge yourself without overdoing it and that looks different for each person.

Now the Soon-To-Be-Active Person:

Start slow

The worst thing you can do as someone who has not run in a long time is just decide to go try and run a mile or worse, something longer. Our bodies are very resilient and adaptable, but they respond best to added volume over time. What this could practically look like for you - let’s say your goal is to run a 5k in 6 months as a 55-year-old man. I would use a couch to 5k plan like this one here. This plan may be slightly advanced so feel free to start even slower, but what this plan, and others similar to it, allows you to do is start with walking. For the true beginner, there is nothing wrong with only walking for a month or even two. You then alternate between walking and running until you build up the ability to run a 5k. This plan also has some resistance training involved which is especially important as you age.

Also, be sure to make sure your muscles and heart are warmed up before running. Doing some stretching and brisk walking will help here.

Make recovery a priority

If you are feeling especially beat up or tired it is good to take a rest day. At a minimum, you should have one rest day during the week where the most you do is go for a walk. Also, be sure to drink plenty of water, eat high-quality, nutritious foods, and get plenty of sleep. All of these things will ensure your body is ready for your running workout.

Need some help with what to eat? Check out this week’s meal prep menu.

Wrap Up

That’s about it! Remember when it comes to running, or any exercise for that matter, the most important thing is that you are doing it. Pick a plan you can be consistent with, start slow, and slowly build up over time. You probably won’t be as good as you like when you first start, but you will begin to surprise yourself with just how much better you can get.

Also, running is hard. That’s okay. It’s important to do things that are difficult. It improves our mental, emotional, and physical health. We are here cheering for you the whole way!

Feel free to reach out with any questions or leave us a comment below. We’d love to hear from you.

Typical Day of Eating: College Football Player Edition

March 31, 2023 by Camden Woods Leave a Comment

A typical day of eating for a college football player is going to look pretty different. If this is you, read on!

Nutrition looks different for every person. For instance, some people use nutrition to help them lose weight, others to help them perform their best, and still, others to maintain a healthy body. In the world of college football, nutrition is very similar.

College athletes, football players in particular, are constantly told whether their weight is acceptable or not. With daily weigh-in’s, nutritionists, and sports medicine staff, there is no avoiding nutrition in college athletics. Of course, everyone’s goals are different, and so will be their typical day of eating. So for this article, I’ll speak from personal experience.

From 2018 until 2021, I played football at NC State. In high school, I gained almost sixty pounds over four years; however, in college, I was primarily told to maintain weight or add about five to ten pounds, depending on the season.

However, maintaining weight, much less gaining weight, isn’t as easy (or fun) as it may sound. For me in order to achieve my goals this included things like weight gain smoothies, meal-prepped lunches, and eating before going to sleep.

Let’s dive in. I’ll break it down by periods of the day.

What a Typical College Football Player Eats in a Day

Pre-training

Some guys can’t handle a lot of food in the mornings. Thankfully, that wasn’t me. For the majority of college, my breakfast was pretty simple: a large homemade smoothie with strawberries, a banana, protein powder, oats, peanut butter, creatine, and milk. Typically, it would have about 800-1000 calories in it.

Obviously, this was pretty heavy, so I tried to drink it pretty early in the morning before practice or lifts started.

Post-training

This was normally just a snack for me, typically at about 11 am. Often this was another protein shake or some kind, as the nutrition team would make them for us. My flavor choices varied, as I would go with the chocolate peanut butter if I was looking to gain some weight, but otherwise, I’d stick with a berry shake. Sometimes I’d throw in tart cherry juice for some extra carbs and recovery; some studies show that tart cherry juice can help with recovery efforts. These probably clocked in around 400 calories.

Lunch

Chicken, rice, vegetables, and avocado. Meal prep was important here. I probably ate this lunch for two years straight, and I may or may not have nightmares about it to this day. This lunch probably had about 800 calories in it and a balance of fat, carbohydrates, and protein.

Afternoon Snack

This would vary, and it really depended on what was available and how many calories I needed to eat. I was always grabbing as many snacks as I could from our team facility. Some typical things included protein bars, fruit, nuts, peanut butter with banana, or maybe some Cheerios. (Yes, Cheerios. Check out our Protein Cheerios Trail Mix!)

My snacks could range anywhere from 200 calories to 600 calories, depending on my goals at the time.

Dinner

Dinner wasn’t as set in stone as lunch. Sometimes I would go to the dining hall, sometimes I would make spaghetti or tacos for meal prep, and sometimes I would go to Chipotle with friends. I tracked my calories for a while so I began to understand how many calories I was eating and how much protein was in my dinners. On any typical night, dinner was around 1000 calories.

Before Bed Snack

If you are trying to gain weight, this may be one of the best times to do so because we don't typically burn many calories after dinner and before bed. Depending on your goals, it can also be good for muscle-building to eat before bed. Luckily, not only was I trying to build muscle, but also gain weight so this was a must for me.

Some typical snacks here included a protein shake with ingredients such as cherries, cocoa, almond butter, milk, and protein powder. Or I'd have Greek yogurt with almond butter and frozen fruit, heavy on the protein, as you can see. We're looking at about 600-800 calories here.

What's in the Typical Day of Eating for a College Footballer?

All in all, I was probably eating between 3,800 and 4,600 calories per day. I tried to eat healthily, but at some point, it does become difficult when you have to eat so many calories; maybe three protein shakes a day were a little much.

One of the biggest factors for my success was meal planning and prepping, however. This activity not only made sure I had enough food to eat, but that I had the right foods for my goals. Plus, the fact that I planned ahead meant that I didn’t have to spend time thinking about it each day. And that was a total game changer.

If you are looking to lose weight or dial in your nutrition, meal prepping is critical. In order to have some variety in your meal prep—unlike me—check out this week’s meal recipes to get some ideas to get started.

Morning Stretch Routine for Men

May 3, 2023 by Nick Quintero Leave a Comment

Ah. Everyone loves waking up in the morning. Okay maybe not, but getting a good start to your morning can set the tone for how your whole day will go. A great way to do this is with a morning stretch routine - getting the blood flowing and your muscles feeling good. Throw in a nutritious breakfast and coffee, some reading and journaling, and a workout and you have already crushed the first hour or two of your morning.

Stretching in the morning feels good. The main reason we want to do this is to wake up the body and get some movement in. The question though becomes where do we start? There are thousands of stretches. Honestly, one of the most important things to remember is to do what feels good by moving what feels tight. You have probably noticed you naturally do this some mornings without even thinking about it - whether it's the classic back bend or reaching your arms high overhead.

The point is that there’s not necessarily a wrong answer of where to start. However, in this article, I’ll give you a routine that is a great starting point. Feel free to add what you want and ignore what doesn’t feel good.

Let’s dive in.

Downward Dog

This is an excellent stretch. It essentially hits all of the muscles on the backside of your body - from your neck and back all the way to your hamstrings and calves. Feel free to move around shifting your weight from side to side or pedaling your feet to stretch out your calves even more. I would recommend holding this stretch for about thirty seconds.

Upward Dog

In keeping with the yoga trend, we got to hit the upward dog. The upward dog stretch is essentially the exact opposite of the downward dog. It targets almost every muscle on the front of your body - from your chest and abs to your hips and quads. Try looking over your left shoulder and then your right shoulder to get a deeper stretch. You can hold this stretch for about thirty seconds as well.

Also, feel free to alternate between these two stretches - try five of each and spend about ten seconds in each position.

Child’s Pose

Child’s pose is a great hip opener and back stretch. Stretch those arms out long and keeps your full hand on the ground. To get an even better stretch, walk your hands from side to side and really feel that stretch in your side. Feel free to hold this stretch as long as you like, but about thirty seconds again should do the trick.

Butterfly Stretch

Take a nice relaxing seat on the ground and stretch out your groin muscles and low back. One of the tightest areas, when we wake up, can be our groin muscles and this stretch is sure to loosen them up. Be sure to take it slow as rushing into this stretch won’t feel great. You can rock side to side to better target each leg. Rock in and out of this stretch or hold it - whichever feels best. You should spend about thirty seconds on this stretch as well.

Tricep Stretch

This stretch will have your triceps and back muscles feeling nice and flexible. Again, you don’t have to pull extremely hard - just enough pressure to feel a little bit of tension and a stretch. Move the arm being stretched side to side and forward and back to get a deeper stretch. Hold each side for about thirty seconds.

Wrap Up

There you have it - a morning stretch routine for men.

If you counted along throughout the list, you can see that this routine will only take you about three minutes. You will essentially have stretched every muscle in your body and be ready to take on the day - with a more limber and flexible you of course. Daily stretching doesn’t have to be time-consuming. Commit to doing three minutes every morning and measure the difference in how you feel. Stretch routines are not a one-size-fits-all so be sure to play around with stretches that work best for you.

Want more mobility in your life? Check out our Beginner’s Guide to Mobility.

As always, feel free to reach out or leave a comment with any questions. We would love to hear from you!

Fast Feet = Fast Metabolism: A Fat-Torching Ladder Workout

March 15, 2023 by Nick Quintero Leave a Comment

What we have here is not for the faint of heart. In fact, this ladder workout will test even the most conditioned athletes – so, be prepared. However, if you’re determined to prove to yourself that you can complete this fat-torching workout, it’s going to leave your fat cells screaming for help. They won’t even know what hit them.

Elevating your heart rate through quick bursts of energy is a great way to burn calories – and in a hurry. This ladder workout in a sense is similar to a HIIT (high intensity interval training) workout. You will have some time to recover between exercises, not much, but not enough that you’re going to be able to slightly catch your breath before getting after it again. The harder you push yourself during the workout, the better the results.

Do this workout indoors!

This ladder workout can be done indoors or outdoors and doesn’t necessarily need to be done at the gym if you have a means to complete it at your home. Agility ladders can be picked up fairly inexpensively if you wished to go that route, or you can grab some chalk and make your own in your driveway or on the sidewalk (anywhere there’s enough room for you to complete the exercises safely).

Below is the workout to be completed. You will need some type of timekeeping device whether it be a stopwatch, timer, clock, or wristwatch to ensure you are meeting the specified duration for each exercise to be completed. A glass of water or water bottle is also recommended in case you need a drink in order to stay hydrated throughout the workout.

*Before you start your workout, warm up by walking around your house or doing a light activity such as jumping jacks for five minutes to warm up the muscles and get good blood flow throughout your body.

Fast Feet = Fast Metabolism: A Fat-Torching Ladder Workout

Article Courtesy Of Weik Fitness

How to Improve Hip Mobility

January 25, 2023 by Nick Quintero Leave a Comment

Do your knees constantly hurt or feel stiff? Does your low back pain never seem to go away? The solution may lie in a not-so-obvious place - your hips.

You see our bodies are interwoven and connected and often pain in one area could be a symptom of an issue up or down your anatomical chain. Think about it, if your hips don’t move the way they should what has to compensate to make sure you can accomplish the movement you want? You guessed it - your knees, low back, or even ankles.

Ideally, we can avoid pain in our knees and low back if our hips move as they should. This is why mobility, strength, and flexibility are important for not only our quality of movement but long-term health.

Let’s look at a few exercises and stretches to begin your hip mobility journey:

Hip Mobility Routine:

A few things to note before we jump in. First, take these movements slowly, especially as you first begin. Mobility, just like building muscle, losing weight, or anything else worthwhile, takes time. Second, these movements should never be painful. They should feel similar to exercise - slight discomfort or a “burn” but not painful. If you feel a pinching sensation or sharp pain, stop doing that stretch and seek out a PT for more specific help. Lastly, these exercises can be performed as part of your exercise warm-up, cool down, or even on their own.

#1 Goblet Squats

Photo Credit: Emeric Harney

What is the king of all hip mobility tests you might ask? Well, it is the squat of course. There is probably not a more telling test to determine what someone’s hip mobility is like than a basic air squat. If there is only one movement you do - this is it.

Begin this movement by grabbing a kettlebell, dumbbell, or really anything that can be used as a counterbalance (a gallon of milk could even work). Place your feet at hip-width apart with your toes pointed slightly out. Slowly lower yourself down and hold yourself as upright as possible in the bottom of the squat. Hold this position for 5-10 seconds and then stand. Repeat for 2-3 sets of 3-5 reps.

#2 Couch Stretch

Photo Credit: Emeric Harney

The couch stretch is great for stretching your hip flexors and quadriceps (or the front part of your upper leg). This stretch is especially great for anyone who sits often and for long periods of time throughout the day as sitting puts our hip flexors in a tightened position, which can lead to low back pain.

To perform this stretch, first find a couch, chair, or bench at the gym. Next, get into a lunge position, however, instead of putting your rear foot on the ground, you want to elevate it onto the couch or other object you are using. You should feel a stretch in your quad and hip flexor in your rear leg. Focus on keeping your butt and core squeezed so that you don’t arch your low back. Hold this stretch for 30 to 60 seconds on each leg and repeat 2-3 times.

#3 Pigeon Strech

Photo Credit: Emeric Harney

Don’t ask me how they named this one because I’ve never seen a pigeon look like this. However, I do know that this is a great stretch for your outer glute muscles.

To get into the pigeon position, start in a lunge. Next, you want to drop your forward knee to where your foot was and your foot to the opposite side of your body. Begin to slide your rear foot back until your back leg is fully extended (or as far as you can go). The goal is to keep your forward leg in a 90-degree position - but don’t be discouraged if you aren’t there, it certainly takes time and each person’s anatomy is different. Sit for 30 to 60 seconds on each side and repeat 2-3 times.

Wrap Up

Mobility and flexibility take time. You may not have considered this, but hydration plays a key role in mobility. Be sure you are hydrated - a great example of this is beef jerky and a raw ribeye steak. The jerky tears easily because it is dehydrated, whereas the ribeye can be pulled and twisted without tearing. This is an extreme example, but in the same way, make sure you are hydrated to help improve mobility and overall health. Check out our article on dehydration here for more information.

We are here for you and want to see you crush all your goals from meal prep to mobility - you got this!

Sources

“How to Improve Hip Mobility and Flexibility for Athletes.” Idaho Sports Medicine Institute, 6 May 2022, https://www.idsportsmed.com/how-to-improve-hip-mobility-and-flexibility- for-athletes/.

Long, Dr. Zach. “The 8 Best Drills to Unlock Your Hip Mobility.” The Barbell Physio, https://thebarbellphysio.com/8-best-drills-unlock-hip-mobility/.

A Beginner's Guide to Protein Powder

February 1, 2023 by Nick Quintero Leave a Comment

These protein powder tips will explain the 411 on this popular supplement, which seems to be everywhere!

By now I’m sure you’ve heard about protein powder, maybe from your gym pal who won’t stop talking about their post-workout shake. There are also tons of recipes online that add protein powder to almost everything (guilty as charged—have you tried our protein peanut butter energy bites?). Protein powder tips and usage abounds, and it can be a big part of a healthy meal prep. (You've definitely seen all those ads on social media, right?)

Protein powder is one of the most popular supplements on the market today. But you may be wondering what exactly it is, whether or not you should use it. And if so, when and how? And of course, which one?! Do we even NEED protein powder?

Let’s dive right into it and give you the inside scoop (pun intended!) you need on protein powder.

What Is Protein Powder?

Protein powder is a supplement consisting almost entirely of the macronutrient protein. Protein is essential for a healthy diet, building muscle, and helping you stay full , which can be a game-changer if you are looking to lose weight. This powder can be derived from a number of sources such as milk, peas, brown rice, hemp, or even crickets.

By far the most popular is whey protein, which is dairy-based. However, with the rise of vegan and vegetarian diets, so too have come vegetable and grain based-protein sources.

Protein powder typically comes in a large bag or tub with a scoop that determines serving size. Generally, one scoop of protein powder contains about 20-30 grams of protein and a minimal amount of fat and carbs. Typically, protein powder comes in flavors such as vanilla, chocolate, peanut butter, and strawberry.

Who Should Use Protein Powder?

Protein powder is widely regarded as one of the safest supplements on the market, because it is almost always derived from whole foods such as milk, vegetables, or grains. This makes it simply a byproduct of everyday whole foods. However, do be cautious and read the food labels before purchasing any protein powders as some companies put much more than protein in their products. Some of the ingredients you might be happy about, such as greens or omegas-3s or probiotics, and others you might not, such as sugar.

So if protein powder is safe for almost all people, who is best for? At its most basic function, protein powder serves as a supplement to your diet when you are not able (or find it quite difficult) to eat enough protein from food alone. Many people who fall into this category, such as athletes, anyone looking to gain muscle, or anyone looking for an easy snack to help with weight loss as it can help you stay full longer.

Not sure how much protein you should be eating daily? Check out our Macro Calculator for some tips.

When to Use Protein Powder?

Because protein powder is essentially food there is no bad time to take it. The most common times people consume protein powder is after a workout, as a snack, or before bed. These are typically times when you may not eat an entire meal but would like to get some extra protein in for the day.

Why Use Protein Powder?

Protein is an essential macronutrient. Typically it is pretty easy to overeat carbohydrates and fats, especially in processed foods and sweets. However, it is much more difficult to get enough protein, much less overeat it. Adequate consumption of protein is very important for anyone looking to lose weight.

For example, a 4-ounce chicken breast contains about 36 grams of protein, 4 eggs contain about 24 grams of protein, and four cups of milk contain 32 grams of protein. But four glasses of milk sound like quite a lot of milk to drink! To contrast, one scoop of protein powder typically has between 20-30 grams of protein, about the equivalent of 4 eggs. It's might efficient!

While it is important to eat whole foods to get all the vitamins and minerals, protein powder can be a great option if you need to consume large amounts of protein daily. Again, protein powder is a supplement and should be used as such. It is not a long-term replacement for eating meals, instead, it should be used as an aide in reaching your protein goals.

Looking for some high-protein recipes? Here are 18 of them!

How to Consume Protein Powder?

The most common way to consume protein powder is mixed with water, milk, or in your favorite smoothie. Other options include adding it to foods like pancakes or oatmeal. Many companies make premade protein shakes that can be purchased at convenience stores, grocery stores, or online - making it even easier to get your protein on the go.

Wrap Up

Congrats! You are now an expert on all things protein powder. Whether you are looking to gain muscle or better control hunger, protein powder can be a great supplement in helping you get there.

Please reach out with any questions or leave a comment below. We’d love to hear from you!

5 New Fitness Trends

February 8, 2023 by Nick Quintero Leave a Comment

Wondering what the fitness trends are for 2023? Read on, we've got some answers!

As we begin a new year and resolutions are fresh in our minds, one thing is for sure: people want to be healthier. The fitness trends for 2023 look a bit familiar, and a bit new.

The two most common ways people think about improving overall health are through the lens of nutrition and exercise. While this article will focus on exercise, we want to see you succeed in all areas of your health. Don't forget your nutrition! Be sure to check out our meal prep recipes for delicious, easy, and healthy ideas!

Like anything else, the fitness industry goes through trends. Trends are not a good or bad thing necessarily. Without them, we wouldn’t have disruptors like Peloton, OrangeTheory, and CrossFit. But sometimes, it seems fitness trends can get you a little carried away or even to go overboard as you narrow in on just one aspect of fitness. So, as we look at this list, be aware that there is no such thing as a “perfect” exercise program. The best one is not only the one that helps you achieve your goals but one that you consistently commit to doing.

Let’s look at 5 New Fitness Trends for 2023!

Fitness Trend #1: Hybrid Training

This style of training, made popular by Bare Performance Nutrition CEO, Nick Bare, focuses on building strength and cardio. This typically looks like workout time split between running miles and lifting weights.

This type of training is appealing because many gym goers, especially those who train as bodybuilders or powerlifters, have become tired of showing up, lifting weights, and getting strong but not feeling like they are in “good shape.” Nick has set the standards as he chases personal records in both marathons and lifts like the squat and bench press.

Fitness Trend #2: Hyrox

Hyrox is the next evolution in the Spartan-esque races. I think the best way to describe it is as a mix between CrossFit and Spartan races. Hyrox races are events that you train for similar to a 5k or marathon. They consist of running, broken up by exercises like medicine ball throws and burpees.

With events across the country, not only can they be a great workout, but they can also provide you with that extra motivation for something to train for.

Fitness Trend #3: Walks

Okay, this seems silly to even say that this is a “trend.” However, in the summer of 2022, walks became incredibly popular because of the TikTok trend known as “hot girl walks.” The basic idea was that walks help you become a “hot girl” or let’s just go with a better version of yourself. Sort of a silly way to make walking more exciting, but walking is really good for you.

There is something to this though. Walks are a great fat-burning, low-impact way to burn extra calories. Especially if you are new to exercise, walks can be a great first step - see what I did there.

Fitness Trend #4: Knees Over Toes

Knees Over Toes training was started by Ben Patrick. Ben was a former basketball player with multiple devastating knee injuries that sidelined his basketball dreams. That was until he changed the way he trained.

The basic idea of this way of training is to protect your joints by strengthening the muscles around them using full ranges of motion. This is a great program for longevity and improving how well your body moves. If it sounds a little daunting, it’s okay, Ben’s mom does the program as well.

Fitness Trend #5: Boutique Fitness Studios

These aren’t necessarily new; however, they are growing fast and popping up in cities across America. Whether it’s OrangeTheory, F45, or your local hot yoga studio, these studios can be a great way to get your heart rate up and improve your cardiovascular health.

With people continuing to understand how important exercise is to health, there’s no doubt these studios will continue to grow.

Fitness Trends for 2023: Will They Stay?

Here’s the thing with exercise, the most important thing is that you do it. Do we believe there is one best way to go about it? Not necessarily! Every body is different. But at the end of the day, an exercise program only works if you do.

The important thing to remember with exercise is that you want to train your muscles (resistance training) and your heart (cardio). Overall health is best achieved when you combine the two; you're in charge of the how in this equation.

Wondering where to start? Try this primer how How to Burn 300 Calories!

What trends are you seeing these days? What are you curious about? Which ones have you tried? Let us know in the comments!

How To Burn 400 Calories

January 18, 2023 by Nick Quintero Leave a Comment

Learn how to burn 400 calories and really fine-tune your whole weight loss journey. We'll show you how!

So, you’ve been dialing in your nutrition and it’s working. You’re beginning to feel more confident, healthy, and starting to see progress in your weight loss goals. You may also feel like there's more you can do but you're not quite sure what those things are.

Of course! Exercise is the next piece. And even if you've been exercising, it can still be intimidating. Or maybe you are bored, or worried you've hit a plateau with weight loss and exercise. Where should you start? What should you do? Do you need equipment? So many questions.

Please consider us as your go-to resource for macro calculating and weekly meal prep guides, definitely. But we've also got some plans for how to help you burn some extra calories—maybe you start by burning 300 calories and move up to this workout? It's up to you.

You might have specific goals for weight loss that involve figuring out the optimal calorie burn. In this case, we're going over how to burn 400 calories. If you do this several times a week in addition to your cardio efforts, it can add up quickly!

But we get it. Burning 400 calories may seem daunting at first, but in 30 to 45 minutes (depending on your weight and other factors), it's possible. Choose your favorite workout below, blast your favorite Taylor Swift songs (we won’t judge, those tickets sold out fast for a reason), and start sweating out those calories. It's a smart addition to your what you're already doing with healthy meal prep.

Three Workouts That Will Help You Burn 400 Calories

Total calories burned based on a 30-year-old, 200-pound male.

As Many Rounds As Possible (in 32 Minutes)

32 Minute AMRAP
20 Air Squats
40 Mountain Climbers (20 on each leg)
20 Burpees
40 Jumping Jacks

As Many Rounds As Possible (AMRAP) workouts are a great way to stay moving for thirty minutes plus. Start with the air squats and complete the workout down the list, once you complete the jumping jacks you go back to the top to the air squats. Continue for thirty-two minutes.

The goal is to keep moving the entire workout even if it is not as fast as you would like. By taking as short and few breaks as possible, you keep your heart rate at a moderate level and burn those calories.

In this workout, focus on breathing the whole time. Try not to move too fast; the effort will certainly catch up to you. Pace yourself. To perform mountain climbers, start in a pushup position and drive your knees (alternating between legs) as close to your elbows as you can. It should feel almost like you are running or doing high knees in a pushup position.

Every Six Minutes Circuit

E6MOM x 5

Run 400m (~ ¼ mile)
10-20 Pushups
20 Alternating Jumping Lunges (10 each leg)
Remaining Time - Hold Plank

This circuit workout is known as an Every Minute on The Minute (EMOM). Here's how it works. From 0:00 - 5:59 you complete the four exercises above, and when the clock hits 6 minutes you start over. You do this five total times to complete the workout.

Please feel free to modify or change parts of the workout if you are unable to perform them. Listen to your body. For example, maybe running 400m is really difficult right now for you. Instead, start with a 100m jog, 100m brisk walk, and then alternate. The same thing applies with the jumping lunges and pushups; you can lunge without jumping, and you can do pushups on your knees. The ultimate goal is to move and give a good effort for thirty minutes. You should aim to have about thirty to forty-five seconds on the plank hold. If you can hold for more than that, great, but if so, try to increase the number of pushups or lunges, too.

Medicine Ball 100s Workout

For Time:

Medicine Ball Squat - 100 reps
Medicine Ball Russian Twists - 100 reps
Medicine Ball Lunge - 100 reps (50 each leg)
Medicine Ball Slams - 100 reps

If you have a medicine ball this is a great workout to build muscle, sweat, and burn 400 calories. We like this workout because you can break it up however you'd like. Simply complete one hundred reps of each of the four exercises, with rest as needed. Aim to finish in about 30 minutes, so make sure the medicine ball is of the right weight to permit that length of activity without too much discomfort or pain.

Pro tip: When performing the medicine ball slams, take the ball overhead and use your hips and legs to throw the ball on the ground. Pick it up and repeat.

If you are unfamiliar with Russian Twists, you may want to start without the ball and take them slowly, and focus on keeping your core tight.

How to Burn 400 Calories and Keep Yourself Motivated

Your weight loss journey is just that, a journey. The goal is to make small, consistent steps every day. Be sure to prioritize meal prep, tracking your calories, exercise, and sleep and you will be well on your way to reaching your goals. As always, we are here to help and can’t wait to see you crush your goals!

It’s time to get to work! Try out one (or all three) and let us know what you think in the comments below.

Sources

Kaminski, Jacqueline. “Metabolic Equivalents: What Are They & How To Calculate Them.” NASM, https://blog.nasm.org/metabolic-equivalents-for-weight-loss.

Shaikh, Dr. Jasmine. “How Do You Calculate Calories Burned During Exercise?” MedicineNet, MedicineNet, 20 Oct. 2021, https://mealpreponfleek.com/counting-calories-101/ burned_during_exercise/article.htm.