Hey Angels and Alphas,

Do you know which exercise is better for your heart and cardiovascular system: saunas or HIIT? If you’re not familiar with either of these, HIIT stands for high-intensity interval training, while sauna refers to steam rooms where individuals sweat in super-heated, humid air. Both of these practices are popular in the healthcare world as forms of physical therapy for various conditions and diseases, but if you’re wondering which one is better for your heart and general health, read on to learn more about what each offers in terms of benefits to the body.

The Benefits of Saunas

A sauna has been shown to lower the risk of cardiovascular disease and depression, and can help lower blood pressure. Saunas also help increase the production of nitric oxide, which helps regulate blood flow. A recent study found that a session in a sauna led to improved endurance performance when compared to interval training. Saunas also have calming effects on the body and mind as they promote relaxation by lowering levels of stress hormones and increasing growth hormone levels, which helps with muscle repair. The heat from the sauna increases blood circulation by dilating blood vessels near the surface of your skin. This causes your heart to work harder so it pumps more oxygenated blood throughout your body during a session in a sauna.

The Benefits of HIIT

HIIT workouts are beneficial because they’re very time efficient. The average workout duration is 15 minutes, which is perfect if you’re strapped for time. Plus, because of the intense bursts of activity and recovery periods, they keep your body burning calories long after you’ve finished. This type of training also boosts metabolism as well as physical and mental health. Contrary to popular belief, this type of training doesn’t require any extra equipment or space; all you need are a mat, a chair, and maybe some weights. It’s also one of the most effective ways to lose weight quickly – just an hour-long session can burn up to 600 calories!

Comparing Time

A new study from Finland has found that people who regularly sweat in a sauna are less likely to have heart problems than those who do high intensity workouts. Researchers studied 2,315 Finnish men over the course of 15 years. The researchers found that men who used the sauna once per week had a 44% lower risk of developing coronary artery disease or dying from it, compared to those who did not use the sauna at all.

The study also showed that men who used the sauna more than once per week had an even greater reduction in risk of coronary artery disease, at 66%. The researchers noted that other studies have found similar results.

Comparing Benefits

We all know that exercise is important to stay healthy and live longer, but not everyone has the time or the motivation to go to a gym. Luckily, there are many ways you can exercise without having to leave your home. For example, if you have a home sauna, you can use it in place of a regular workout at the gym. Saunas may not be as intense as high-intensity interval training (HIIT), but they’re just as effective at improving cardiovascular health and reducing stress. In fact, one study found that after a month of using their sauna three times per week, participants had fewer symptoms of depression and were less stressed than before.

Comparing Difficulty

Research has shown that saunas may be more beneficial to the circulatory system than high-intensity interval training. Not only does this type of work out raise the heart rate and release endorphins, but it also reduces inflammation and oxidative stress. There are some drawbacks – you need to spend more time in a sauna session in order to get the same benefits, and you’ll have to make sure you stay hydrated while working out. Overall, though, the benefits of sauna workouts can outweigh these negatives.

Hey Angels and Alphas,

When you think of oxidative stress, what comes to mind? Most people picture themselves lying on the beach in Miami sipping pina coladas as they get a tan from the sun. In reality, however, oxidative stress can be quite detrimental to your health and your fitness progress and performance in the gym. 

Read on to learn more about what oxidative stress is, what it does, and how you can reduce its effects on your body!

What is oxidative stress?

Oxidative stress is a term that describes an imbalance between the production of reactive oxygen species (ROS) and a biological system’s ability to readily detoxify or repair these ROS. ROS are chemically active molecules that can damage cell structures such as DNA, proteins, or lipids. If left unchecked, oxidative stress can result in chronic inflammation, which can lead to serious health issues like heart disease, diabetes, cancer, and Alzheimer’s disease. 

Exercise has been shown to counteract oxidative stress by reducing ROS production and increasing antioxidant defenses. Furthermore, exercise helps reduce chronic inflammation by promoting healthier blood vessels, which better deliver blood carrying oxygen throughout the body.

How do free radicals affect you when working out?

Free radicals can be produced by a variety of factors, including exercise, environmental pollution, smoking, lack of sleep, poor dieting habits, as well as many medications. When you work out your body produces free radicals. 

Free radicals are not necessarily bad for you. In fact, they can help stimulate muscle growth by inducing an inflammatory response. However, if your body does not have enough antioxidants to keep up with production these free radicals can start to accumulate which causes oxidative stress. 

This accumulation then prevents the muscles from repairing themselves after workouts which affects your progress and performance in the gym. As a result, it is crucial that you eat plenty of fruits and vegetables with high antioxidant content such as blueberries or strawberries to help protect yourself against oxidative stress while working out

Oxidative stress and its relationship to your diet

Oxidative stress is caused by an imbalance between your body’s production of free radicals and its ability to neutralize them. 

This can lead to a number of health complications, but it also impacts your fitness progress and performance in the gym. For example, oxidative stress can be responsible for muscle fatigue, decreased muscle force, or compromised immune function. 

To combat this negative effect, look for foods that are rich in antioxidants such as vitamin C (e.g., oranges), vitamin A (e.g., carrots), beta carotene (e.g., sweet potatoes), lycopene (tomatoes), selenium (Brazil nuts) or flavonoids which protect against cell damage that may cause disease.

Tips to minimize free radical damage to your body

One way to protect your body from oxidative stress is to increase your intake of antioxidants. Foods that are rich in antioxidants include vegetables, fruits, nuts, seeds, beans and grains. 

However, if you don’t have time to eat a variety of these foods every day, supplements are also available. Another way to avoid free radical damage is by exercising regularly. A recent study found that people who exercised had lower levels of oxidative stress than those who didn’t exercise at all.

How to minimize oxidative stress in your life

1. Stop Eating Processed Foods. Processed foods are high in sugar, which can increase inflammation and damage cells. 

2. Avoid Added Sugar. Added sugar comes from sources such as juice, sodas, desserts, sauces, ketchup, etc. 

3. Eat Lots of Whole Grains & Legumes. Whole grains offer tons of fiber to keep your gut healthy (especially when paired with legumes), while also providing you with important nutrients like magnesium, zinc and folate. 

4. Drink Water. Hydration is crucial for a healthy body; drink water to replenish fluids lost during exercise or other activities throughout the day 

5. Get Enough Sleep! A lack of sleep has been linked to oxidative stress and can impair your immune system 

6. Exercise Regularly. Physical activity reduces oxidative stress by promoting cellular health through increasing oxygen flow and creating new mitochondria within the cells. In addition, exercising will allow you to have more control over your diet since exercise allows you to burn more calories each day than rest does. Finally, regular workouts may also improve cognitive function by improving blood flow in regions of the brain that control things like memory formation, concentration and decision-making skills!

Hey Angels and Alphas,

If you’ve been training consistently, chances are you’ve been working out six days per week on occasion. Maybe you want to build muscle and strength, or maybe you just love exercising and want to get more workouts in per week than usual. Whatever the reason, training six days per week can present its own set of problems and challenges if it isn’t done correctly and often leads to overtraining, which can put your health and fitness at risk if left unchecked.

The definition of ‘overtraining’

Overtraining, according to the Mayo Clinic, is when you exercise too much, too often. It also occurs when your body isn’t given adequate time to recover from workouts. The result is that your performance and health will decline. The American College of Sports Medicine (ACSM) defines overtraining as a state of chronic training-related fatigue where increases in training volume or intensity are not matched by an increase in performance. If left unchecked, overtraining can lead to serious illness and injury.

Is training six days a week too much?

Training six days a week is not too much, but can lead to overtraining. Overtraining occurs when the body doesn’t get enough time to recover and build muscle. To prevent overtraining, it’s best to train four or five days per week with at least one day of rest in between each workout. It’s also important not to repeat the same workout two days in a row and always give yourself at least 24 hours of recovery before training again.

Why most people need more than 1 rest day a week.

It’s important to take at least one day off from training every week so that your body can heal and grow. Otherwise, you might risk overtraining, which is when you start exercising excessively and not allowing your body time to recover. 

People who workout six days a week often do it because they are addicted to the endorphins it releases in their brains. But this type of exercise is self-defeating because it will eventually lead them down the path of overtraining, which will then lead them to stop exercising altogether because they are injured or burned out. Exercise addiction can also be dangerous if you have an eating disorder. This type of addiction usually starts with someone telling themselves that they’re fat or ugly and need more physical activity in order to lose weight or get in shape.

How do we avoid overtraining with high training volume?

By training six days a week, you are more likely to overtrain. The best way to avoid overtraining is by training three days on, one day off, three days on and one day off. This allows for your body time to recover from the stress of lifting weights and running/biking/swimming long distances. 

This schedule allows for your body time to recover from the stress of lifting weights and running/biking/swimming long distances. It also gives your mind a break so that you can focus on other aspects of life without feeling like you’re always working towards a goal.

The bottom line

Overtraining can happen when you are working out too frequently and/or intensely. Here is how to avoid overtraining:

-Start by using a three-day split (three workouts per week). This will allow your body enough time to recover between workouts so that you don’t come down with any injuries. 

-Be sure not to work out the same muscle groups consecutively more than once per week, or else risk developing muscle imbalances. 

-If you are going hard on every set of every exercise, try alternating between heavier sets and lighter sets. 

-Listen to your body and know when it’s telling you that it needs rest.

Hey Angels and Alphas,

Taking vitamins can help us to meet our daily nutritional needs, but they can also help us to stay healthy and fight off diseases by supplying our bodies with the essential nutrients they need to keep functioning properly. However, vitamins differ in how your body absorbs them and when you should take them. Here’s what you need to know about water-soluble vs. fat-soluble vitamins, as well as the best time of day to take them both!

The Difference Between Water-soluble and Fat-soluble Vitamins

Water-soluble vitamins are not stored in the body and they need to be consumed every day. Fat-soluble vitamins are stored in the body, so they need to be taken only once per day or less, depending on the vitamin. 

Some examples of fat-soluble vitamins include Vitamin A, D3, K2, and E. Fat-soluble vitamins can also be obtained through food sources like fatty fish such as salmon, sardines, herring, mackerel; eggs; butter; cream; milk; cheese; coconut oil and nuts like almonds. These sources contain high amounts of nutrients which is important for maintaining healthy bones as well as preventing heart disease.

 With water-soluble vitamins such as B6, B12, C, folic acid and biotin, they are only absorbed in small amounts when consumed through food sources; you need higher doses of these vitamins to be effective. 

Some examples of water soluble vitamins include Vitamin B1 (thiamin), which helps convert carbohydrates into energy; Vitamin B2 (riboflavin) and niacin (vitamin B3) help with metabolic functions, Vitamin B5 and pantothenic acid help in converting carbs into energy while vitamin E and choline are antioxidants that protect cells from free radical damage. An example of a water-soluble nutrient is choline found in soybeans and cauliflower.

Best Time To Take Water-Soluble Vitamins

Water-soluble vitamins are best taken with a glass of water or juice in the morning and at lunchtime, since they get absorbed into the bloodstream more quickly than fat-soluble ones. They should also not be taken with milk, coffee, tea or any other beverages high in calcium, as these drinks can interfere with absorption and lead to deficiencies. Milk is an exception if you’re taking calcium supplements and vitamin D at the same time; that combo requires a little extra time for the body to absorb all those minerals, so it’s better to have them at bedtime.

Best Time to Take Fat-soluble Vitamins

Fat-soluble vitamins are best taken with meals containing some type of healthy fats, such as those found in nuts, oils, avocados and eggs. This helps the body absorb them more easily and effectively. If you don’t eat at least one meal a day containing these types of fats, then you should take a multivitamin that contains all the fat-soluble vitamins every day. 

When taking water-soluble vitamins (such as C, B12 or folic acid), it is important to know how much is needed daily for optimal health.

Do I Need Both Types of Vitamins?

You might be wondering if you should get both water-soluble and fat-soluble vitamins, but the answer is no. They serve different purposes in the body and they do not compete with each other because they are consumed at different times of the day.

What if I forget to take my vitamins?

If you don’t remember to take your vitamins, it’s not the end of the world. You’re still getting a lot of the benefits from them by simply being in contact with them (i.e., in the same room). That said, we recommend taking vitamin B12 at least twice a week and vitamin D once a day for optimal levels.

The bottom line

Water-soluble vitamins need to be taken with water for maximum absorption in the body. Fat-soluble vitamins are better absorbed when taken with food, so eat a meal before taking them. For most people, it’s best to take both types of vitamin at different times of day. Remember that only foods rich in these vitamins can provide you with all the health benefits they offer.

Hey Angels and Alphas,

When it comes to training volume, there are two concepts you need to be familiar with: the sweet spot and the zone of optimal training benefit (ZOTB). Both are based on the idea that your body adapts to how hard you train it – so that if you do too much, your fitness will actually decrease over time, and if you do too little your fitness will decrease as well. 

However, at some point along the spectrum between not enough training and too much training lies the sweet spot, where your body gets the optimum benefit from your work.

What Is Training Volume? 

Training volume is the total amount of training you do in a week. It’s calculated by taking your average weekly hours, and multiplying it by seven. If you’re following a four day program, then you need to add fourteen hours per week to find your weekly training volume. 

For example, if an athlete trains with CrossFit Seminar six days out of the week that would be 30 hours (6×7) of total training volume.

Training volume has been found to have an inverse relationship with recovery. Higher volumes are generally associated with more fatigue and less effective gains during workouts. 

According to Maffetone, less than 16-18 hours a week was not enough. Other research has shown that optimal volumes vary depending on age and fitness level.

What Does ‘Too Much’ Training Mean?

Too much training volume can mean a number of different things. The two most common instances are either that you’re overtraining and need to take a break or that you’re training too often and not recovering well enough. In general, most athletes are overtrained when they’re feeling burnt out or feel like they’re not getting as much out of their workouts as they did previously. 

On the other hand, training too often can make it so that your body doesn’t have time to heal from any previous stressors, resulting in lack of progress or strength gains at best and injury at worst.

Are You Overtraining or Just Under Recovering

Since you’re reading this post, it’s safe to assume that you’re looking for the best way to gain as much muscle as possible with minimal effort. You’ve probably heard of individuals who train one hour a day and see rapid gains, whereas others feel they can never get an effective workout done in under two hours. 

A question that always comes up is which side of the spectrum do I fall into? What exactly is my training volume sweet spot? Let’s take a look at how many sets you should be performing each week and why. 

When we’re talking about training volume, what we’re really discussing are sets.

Some Rules of Thumb on Training Volume

1. Evaluate your training volume with the following three questions: How much did you sweat during the workout, how hard was the workout and how long ago was your last hard session (training volume increases when you’re recovering from an injury or illness).

2. If you are training a muscle group and have never worked that particular muscle before, it’s safe to do 2-4 sets of 8-12 reps of that exercise 2x a week. As you progress in strength, intensity and/or frequency increase. 

3. Varying stimulus is important to maintaining motivation and avoiding overuse injuries—keep changing up exercises!

Decrease in Performance Could be Caused by Underrecovering, Not Overreaching

All of us at some point in our careers will go through a period of decreased performance. This usually happens when you have been chronically overtrained and have depleted your adrenal glands as well as your fuel stores to meet the demands being placed on them. 

While it can seem counter-intuitive, this could actually be caused by not training hard enough and not recovering well enough. Additionally, if your training volume drops too low, it will take longer for adaptive changes to take place that would help improve physical functioning. 

While an undertrained state may feel better in the short term, over time it can lead to even greater problems down the road – so please heed this warning!

How Many Sets do You Need Every Week for Each Muscle Group?

There’s no right answer to this question, but a good starting point for most people would be 3-4 sets per muscle group. 

This should be around 10-14 reps, with 4-6 of those being heavy and focused on the area that you are trying to build. To maintain muscle size, this will generally mean going to failure somewhere in the 8-12 rep range.

Hey Angels and Alphas,

Have you ever wondered why it’s so hard to get out of bed in the morning? Energy levels are probably the biggest factor that impacts how you start your day. If you wake up feeling tired and without motivation, it can make your whole day seem bleak and unproductive, even if other parts of the day go well. 

Low energy levels at the beginning of your day cause you to feel like there are no good options available to you, which can lead to feelings of regret or sadness. 

In this article, we’re going to explore the connection between your blood sugar and your energy levels so you can optimize your mornings for more productivity throughout the day.

What is Blood Sugar?

Blood sugar levels are measured by something called a glucose test. Glucose, simply put, is the form of sugar in our blood. In order to have enough energy during the day, blood sugar needs to be maintained at a steady level. If not, we experience fatigue. A sudden drop in glucose will cause tiredness and hunger at different rates depending on whether you have diabetes or not. The condition is often referred to as hypoglycemia if it has been diagnosed but there are many other terms that can be used interchangeably.

What Causes Low and High Blood Sugar?

Blood sugar is a measurement of how much glucose is in our blood. When we eat carbohydrates or consume anything with sugars, they are broken down into glucose molecules that are absorbed into our bloodstream. 

The hormone insulin plays an important role in maintaining the balance between how much glucose is in the blood stream and how it’s used by different parts of the body. Insulin tells cells to absorb more glucose and store it as glycogen, which is a natural storage form for carbohydrate energy. 

Glucose that isn’t being used right away by cells or stored as glycogen will eventually end up being converted to fat deposits which are stored throughout our bodies.

How Does Blood Sugar Relate to Energy?

Blood sugar is measured in milligrams per deciliter (mg/dl). In order to be healthy, it should remain at or below 120mg/dL. When blood sugar levels are low, it leaves you feeling tired and lacking in focus. Having a sufficient level, around 160-180mg/dL is needed for energy. This ensures that your body has enough glucose to properly function.

How to Optimize your Blood Sugar for More Energy throughout the Day

* Avoid processed foods and refined sugars as they quickly break down into glucose, which can cause a spike in your blood sugar levels. 

* Try eating some protein for breakfast, like eggs or a hard-boiled egg if you are not used to protein first thing in the morning. 

* Pack snacks such as almonds or almond butter or raw veggies like carrots and celery sticks in a lunch bag, so that if you get hungry during the day you have a healthy choice ready to go. 

* Be sure to have your afternoon snack at least 2-3 hours before going to bed. Eating something before bed will give your body extra calories for fuel, but it may cause indigestion that interrupts sleep.

The Bottom Line

When you have low blood sugar, your brain may not be able to maintain an efficient flow of thoughts and ideas. That’s why we usually experience moments of low energy right before or after a meal or snack. 

But if your blood sugar remains consistently too low over time, it can become increasingly difficult to concentrate and focus on tasks at hand, leading to decreased productivity at work, in school, or at home.

Hey Angels and Alphas,

If you’re like most dieters, your weekdays are characterized by strict diets and limited eating, followed by an anything-goes weekend of buffets and cheat days. That way, you can justify the indulgent side of your personality on the weekend and feel guiltless about it because it’s just one day (or two) out of the entire week. However, what you may not realize about this habit is that it might not be helping you reach your goals at all.

How many calories should you eat on your rest day?

Indulgences are meant to feel good. So, if you’re eating candy as a means of dealing with stress, you should rethink that strategy. However, if you’re using sweets and other indulgent items like potato chips and chocolate to satisfy your sweet tooth or keep your cravings at bay while dieting – there’s nothing wrong with having them on occasion. 

The key is moderation – not going overboard when it’s not necessary. Eating too many calories will cause all the hard work of dieting to be undone, so take the day off now and then and enjoy some of your favorite foods in moderation.

How much sugar, fat, protein and alcohol are OK in moderation?

It can be challenging to determine exactly how much sugar, fat, protein and alcohol is a healthy amount in moderation. We have to remember that dieting is about total calorie balance. You should never starve yourself or go without food. However, it’s still good to know your limits! 

Generally speaking, carbs should be consumed in moderation as they turn into sugar very quickly in the body and may cause you to crash in a few hours. Protein also takes longer to break down than carbs so it can also keep you feeling full longer.

What’s the verdict? Should we indulge more often?

Eating healthy may seem like a never-ending cycle, but it doesn’t have to be. We may not be able to change the fact that calorie counting is in our blood. What we can do is change the way we think about food and more importantly how often we indulge. There’s nothing wrong with eating a piece of cake or going out to eat after a workout. But the key is not making it a weekly tradition, because your health should always come first!

Which foods are worth splurging on and which aren’t?

Even though you don’t need as many calories on your day off, it doesn’t mean that you should deprive yourself completely. After all, if you haven’t been eating a lot lately (working out or taking care of a sick family member) it might be wise to replenish some of those nutrients by eating well and balanced. 

Indulging in a calorie-rich meal can actually keep your metabolism running at an efficient level throughout the day without snacking excessively between meals (although this could depend on your daily calorie budget). Since indulgent food has more calories than nutrient-rich foods like vegetables and whole grains, choose wisely when choosing your indulgences.

Is there anything else we can do to stay healthy without dieting all the time?

Who said you have to be strict with your diet every day? If you’re trying to maintain a caloric deficit and control your appetite, you may want to rethink depriving yourself of everything tasty. Restricting your diet is counterproductive because it often leads to more intense cravings and a cycle of binges.

The body needs nutrients from the outside world (i.e., those found in food) in order to function properly; cutting them out of your life too early may lead you down the path toward sickness or even death. Plus, restricted foods are usually the most delicious, meaning if you’re not eating something good, then what’s the point? It’s like eating nothing at all.

Hey Angels and Alphas, 

Don’t have time to hit the gym every day? Can’t get to the gym at all? Then full-body training may be the perfect solution for you, especially if you have several muscle groups you want to work on but don’t have time to do so individually. Full-body workouts challenge your body in different ways, and can help you improve your strength, burn fat, and feel more energized—all without stressing about when and where you can fit in your next workout.

What Are The Benefits of Full-Body Workouts?

Full-body workouts have become increasingly popular. They provide a lot of benefits. Benefits of full body training:

1) You can do your workout anywhere, and anytime – Just wear sneakers and you’re ready to go! You don’t need a gym membership or any special equipment, just get some space to move around and you’ll be good to go. 

2) You spend less time in the gym – While it may seem counterintuitive, 30 minutes at home on your living room floor every day will make way for more time doing other things. And not just at home–no excuses now with your fitness routine! Be sure to fit it in before work, during lunch, after work and on weekends when those pesky obligations come up.

Which Exercises Should I Include in My Workout Routine?

When it comes to busy schedules, full-body training offers a number of benefits. It has been found that adding this type of routine can help you lose more weight, in addition to seeing other health benefits like stronger bones and improved cardiovascular health. So if you’re looking for a way to stay in shape while balancing your schedule, full-body training may be just what you need. Plus, because full body workouts work all your major muscle groups with exercises such as squats and lunges; they also leave you feeling like your muscles are worked out enough without doing an entirely separate routine!

Should I Train Monday, Wednesday, Friday Or Is Every Other Day Enough?

As a general rule, everyone needs to do three days of weight training and two days of cardio per week. We like to advise our clients to train five days a week and split it up like this: Monday: cardio, Tuesday: full body, Wednesday: cardio, Thursday: rest or weights if you want, Friday: full body, Saturday: cardio and Sunday: rest. That way your muscles are never too sore from one day on top of another and you get in an adequate amount of cardiovascular activity every day.

What About Rest Days?

This full-body workout can be done at any time, day or night! You can do this either as a quickie on your lunch break or as a way to sneak in some exercise after work. This workout doesn’t require any equipment either. It’s not just limited to during the weekdays too. Even if you only have 30 minutes in the morning before work, you can still complete a full-body routine that won’t take up too much of your precious time. As long as you have an adequate amount of time though, 10 to 20 minutes may be best for really seeing progress and results with this type of workout.

Conclusion and Summary

A full body workout gives you a lot of bang for your buck. It offers the benefit of both aerobic and anaerobic exercise while maximizing calorie burn, fat burning, and muscle gain. These full body workouts are often short in duration (less than 40 minutes) and can be done in as little as 10 minutes each day with breaks between sets to keep things interesting. 

Finally, these workouts have some built-in time hacks that make them perfect for busy schedules; you can choose exercises that take up less space (think squats or deadlifts) so that a gym isn’t necessary, and then there’s also preprogrammed on demand circuits designed specifically to work around people’s crazy schedules.

Hey Angels and Alphas,

No matter what kind of exercise you do, your performance improves over time as you get better at it and learn more about your own body’s physical capabilities. The key to long-term improvement, however, is knowing how to improve your performance quickly in order to avoid getting stuck in a plateau or losing motivation if things aren’t moving fast enough. This quick guide on breaking your personal best will show you the way to boost your performance instantly without having to spend years practising!

Keep a Workout Journal

One way to track your progress is by using a workout journal. You can use the notes in your journal to see what you have accomplished and then apply this new knowledge the next time you go to work out. Here are some things that might be helpful to include in your workout journal: 

* What you want to do (i.e., increase cardiovascular endurance) 

* When it occurred (date, time) 

* The amount of weight/resistance you used, how long it took, and how far/fast you went 

* What obstacles were present at the time.

Before Working Out, Drink Water or Sports Drinks

Before you start your workout, remember to hydrate. Drink plenty of water or an electrolyte-rich sports drink at least 1 hour before exercise and about half a cup (4 ounces) every 15 minutes during vigorous activity. 

Sports drinks contain carbohydrates that replenish the body’s glycogen stores, prevent dehydration and provide an instant energy boost because they are absorbed quicker than water alone. 

Drink too much too quickly and you may feel nauseous or get a headache from drinking too much liquid. Avoiding these problems by staying well hydrated before, during and after your workout is key to breaking your personal best.

Warm Up and Cool Down Properly

Before you start your workout, it’s important to warm up properly. This is a vital step that must not be overlooked, as it helps to prevent injury and prepare your body for the exercise. Studies have shown that athletes who do not perform adequate warm-ups before their workouts had higher levels of muscle soreness and reported lower range of motion in the next few days than those who did. 

To keep yourself safe, do a 10-minute light jog or bike ride before you work out to help increase your heart rate and the circulation of blood. Some people also like to stretch or do yoga poses during this time as well, which can reduce muscle stiffness when you start your main workout session.

Try a Weightlifting Belt

Using a weightlifting belt will increase the amount of weight you can lift. When it comes to weightlifting, nothing matters more than the strength of your core. The muscle between your hips and ribs, the abdominal muscles, needs to contract strongly in order to keep your spine stable. You can’t do that if it’s being compressed from being too heavy on either side. A weightlifting belt allows you to go heavier without pushing against this natural stabilizer—which means better power and a quicker work-out. 

Try Using Hand Straps

Lifting straps have been a highly underrated addition to the gym bag. A lifting strap is used to keep a person’s grip from slipping off the bar while lifting, thereby allowing them to lift more weight than they could otherwise. To use lifting straps, take one hand and wrap it around the barbell in your hand, placing it palm down. 

Grabbing both ends of the straps with your free hand, extend them until they are in front of you and then place your hands on top of one another with palms down on the strap portion of this part. Wrap this end around each thumb so that it is tight enough to not slide but loose enough to allow you to still grip at a lower weight when desired.

Use Shorter Rep Ranges

Studies have shown that one way to break your personal best is to use shorter rep ranges. Take a heavy weight, perform one or two sets with 2-3 reps per set, and then try to keep the pace up for all remaining sets. For example, do a set of five reps, followed by four reps, three reps, and two reps. Try not to slow down as you get close to failure so that you’ll push past it and improve your performance on the exercise overall.

Hey Angels and Alphas,

If you’re following the ketogenic diet, you know that it can be extremely difficult to find satisfying foods that are low in carbs and high in fat and protein. Sure, there are plenty of low-carb foods out there, but how many of them actually give you energy? Finding food that gives you energy while on the keto diet can be challenging, but with these five high-energy foods, staying in ketosis will be much easier.

Avocado

Here are some tips and tricks on how to stay in ketosis while also boosting your energy. One of the best ways to get a great source of fuel is through avocado, which contains lots of healthy fats that give you sustained energy. Besides being an excellent option for morning eggs or lunchtime salads, you can even enjoy it as a satisfying snack without the guilt! And if you’re vegan? Load up on the guacamole!

Salmon

The most important part of eating on the ketogenic diet is staying full. Having high-energy foods will help you not overeat and help maintain weight loss. Salmon is a great choice because it’s high in protein, low-carb, and has essential fats that help your body stay energized!

The keto diet requires little carbohydrate intake, which makes it easy for us to fill up on fish instead of sweet potatoes or rice at dinner time. By starting out with a small amount of fish, adding vegetables as our main course, and finishing with heavy cream (although this isn’t necessary), we have an amazingly satisfying meal without feeling overstuffed or too full. We might also add avocado for some extra healthy fat!

Cheese

If you need a quick boost of energy, having a high-energy snack is one of the best ways to go. Here are five great options that will help keep you on track with your keto diet:

1) Nut Butter – One thing I’ve been loving lately is nut butter for a quick snack! Even just plain almond butter or peanut butter is surprisingly satisfying and provides an extra dose of healthy fats that keep you full for hours. Just 1 tablespoon has about 7 grams of fat, so it’s enough fat for one serving, but not too much. It also tastes really good if you’re craving something sweet but need protein as well.

Nut Butter

Foods that can provide sustained energy for many hours without raising blood sugar levels are ideal for people who are following a ketogenic diet. One food option is nut butter, which is made from a variety of nuts, such as almonds and cashews. 

The fats contained in these nuts may provide the brain with long lasting energy while avoiding other unhealthy effects of eating carbohydrates like high blood sugar and insulin spikes. Nut butters come in both organic and non-organic forms, so be sure to read labels carefully when shopping.

Green Tea

If you’re struggling with caffeine withdrawals or just want an easy-to-drink beverage, green tea is a great option. In addition to having caffeine, it also has some health benefits like reducing stress and balancing blood sugar levels. It contains less than 0.4g of carbohydrate per 100ml serving and about 45mg of natural caffeine. We recommend giving this healthy drink a try if you need some energy on the ketogenic diet.

Hey Angels and Alphas,

The U.S. Department of Health and Human Services recommends that you drink roughly 1 gallon of water per day, but you don’t have to do it all at once, nor do you have to do it in small intervals throughout the day. 

There are benefits to both approaches and depending on your lifestyle and schedule, one might be better than the other for you personally. 

This article will discuss how to hydrate all at once or in small intervals, so take some time to read up on which method works best for you and why!

Why is it important to drink water daily?

Drinking water is important to keep our bodies functioning properly. When we are dehydrated, our kidneys cannot adequately filter waste products from the blood. Not only can this leave you feeling drained and tired, but it can also lead to headaches and difficulty concentrating. It is important to drink plenty of water to maintain adequate hydration – but drinking too much too quickly can have the opposite effect! Here are some tips for proper hydration:

-Slowly drink 16 oz. of water with a meal and 64 oz over the course of two meals

-Drink 8 oz. of water before you go on a walk/jog

What does your body do with water anyway?

Water is a vital nutrient for our body to function. It carries nutrients and removes waste. We need it more than we think, with an estimated 60% of water being lost through exhaling, sweat, and urination. Dehydration can lead to fatigue and decreased mental alertness, so it’s important to be mindful of how much you are consuming every day.

The best way to ensure you drink enough water daily is to drink enough every time.

The best way to ensure you drink enough water every day is to drink as much as you can throughout the day. There are many other liquids that will not hydrate you properly, such as soda, juice, and alcoholic beverages. Drinking only water is the best way to stay hydrated and feel energized.

Why you shouldn’t wait until you are thirsty before drinking water

Simply waiting until you are thirsty before drinking water is not sufficient enough to maintain adequate hydration. The more logical approach is to drink small amounts of water regularly, every fifteen minutes if possible. If your thirst doesn’t decrease, even after drinking a glass of water, that’s usually a sign that you’re dehydrated and should seek medical help immediately. The better question is how much should you drink? The answer can vary depending on age, body size, physical activity levels and other factors like pregnancy and illness.

What happens when you don’t drink enough water?

When your body becomes dehydrated, your blood thickens, which means less oxygen and nutrients can get to the cells and organs. Dehydration also makes you more susceptible to infection. Plus, when you’re thirsty, it’s a sign that your body needs fluids so don’t ignore those signals! So should you hydrate all at once or in small intervals throughout the day? Drinking small amounts of water throughout the day will help keep your blood from becoming too thick and prevent dehydration.

The benefits of having 8 glasses of water a day

A study has shown that water doesn’t just help you to stay hydrated, but it also increases your metabolic rate and can have a significant impact on your health. So, by following the 8 glasses of water-a-day rule, you may notice an improvement in digestion, weight loss, less brain fog and improved cardiovascular health. The beauty is that getting hydrated is easy and even more convenient when drinking water isn’t your only option.

Hey Angels and Alphas,

If you’re trying to shed some pounds during the warm summer months, you may be tempted to avoid the kitchen altogether, afraid that all those extra calories will only add to your waistline. But that doesn’t have to be the case! In fact, you can eat delicious and healthy meals while still getting the weight loss results you’re hoping for! Here are 7 best summer foods for weight loss that don’t require cooking.

Watermelon, Feta, and Basil

Watermelon is the quintessential summer food. It’s sweet, easy to prep, and perfect for a hot day. Add some crumbled feta and freshly chopped basil to this dish and it becomes an instant salad. Plus, watermelon is one of the top fruits that help with weight loss! Watermelon is not only a good source of vitamin C but also rich in potassium and other electrolytes, which can help keep your body hydrated and soothe any muscle pains you may have accumulated from long hours in the sun.

Frozen Banana, Mango, and Almond Butter

Freeze a banana and have it for breakfast. Spread mango on whole wheat toast. Enjoy a tablespoon of almond butter with apple slices. Eat fresh fruit after dinner instead of dessert. Have a small smoothie instead of coffee. Replace chips with nuts and seeds, popcorn with air-popped corn, and other snacks with low-fat dairy, like yogurt or cottage cheese

Strawberries, Spinach, and Chia Seeds

Make a fresh, delicious smoothie using strawberries, spinach, and chia seeds. Add about 3 cups of fresh spinach to a blender with 1 cup of ice and 1⁄2 cup water. Add three or four tablespoons of chia seeds and one cup frozen strawberries (you can also use fresh). Blend until smooth. If desired, add additional fruits or greens. Serves two people.

Avocado, Cucumber, and Grapefruit

Avocado is rich in vitamins and minerals, healthy fats, and fiber. Cucumber contains soluble fibers which help lower blood sugar levels. And grapefruit helps the body use insulin better which can lead to weight loss. Eating one of these foods daily can help you stay satisfied for a long time without overeating. Add on some lemon juice or apple cider vinegar if you are looking for extra flavor.

Broccoli Salad with Sunflower Seeds

A simple summertime broccoli salad with sunflower seeds is a healthy and easy dish to eat on its own or as part of a larger meal. Tossing it together doesn’t require any cooking and only about five minutes of prep time. The amount of cooking involved can be cut down even more by preparing the dressing ingredients in advance. Store-bought, ready-to-eat dressings are also an option, but may contain added sugar or preservatives that may not be ideal for weight loss. Homemade dressings can also work if you keep them low in calories.

Asparagus Salad with Bacon and Ranch Dressing

This simple dish will be your go-to summer meal! Roasted asparagus brings a light crunch, bacon provides salty and smoky flavors, and ranch dressing packs on the flavor. All of these flavors come together for a refreshing salad that doesn’t require any cooking. Just a drizzle of olive oil and sprinkle of salt is all you need to make this salad a flavorful delight.

Pineapple Popsicles

Melt two tablespoons of coconut oil in a saucepan over medium heat. Add two cups of finely chopped pineapple and one and a half cups of water. Bring to a boil, then remove from the heat and let cool for 20 minutes. Pour into popsicle molds or paper cups and freeze for 4 hours, or until solid. To remove, run warm water on the outside of the mold.

Hey Angels and Alphas,

Your morning routine sets the tone for your entire day, and how you start the day can predict how successful your day will be. 

By establishing an effective morning routine, you’ll be more productive and focused in your work, you’ll feel more satisfied with what you do during the day, and you’ll be able to put yourself in better emotional state to tackle any challenges that may come up. 

Here are six tips for creating a healthy morning routine that will help you set the right tone for your days and make them easier and more enjoyable overall.

1) Get enough sleep

Make sure you get the sleep you need in order to start your day off feeling rested and refreshed. Eight hours of sleep per night is recommended for a healthy routine, but everyone’s sleep needs are different so do what works best for you. Maintain a consistent bedtime and schedule going to bed and waking up around the same time every day. 

The more disrupted your sleep cycle is, the harder it will be to feel rested at the end of the day. Establishing an evening routine can also improve your ability to get quality rest try reading a book or doing something else relaxing before bed rather than watching television or scrolling through social media feeds on your phone.

2) Drink coffee or tea

Coffee or tea are perfect for those of us who love to start the day with a warm drink. Some people do find that they experience withdrawal symptoms if they go without caffeine in the morning, so be mindful of that and keep in mind that water is always an option too. We also recommend adding some fruits and herbs like ginger, turmeric, cayenne pepper, cardamom or cinnamon to your drink. 

They will help boost your immune system while providing nutrients and antioxidants. Try mixing some rosemary leaves into black tea or topping your coffee with coconut milk and cinnamon; both will add flavor while boosting cognitive function.

3) Have breakfast

One of the best ways to start your day off right is with a healthy breakfast. Research has shown that starting your day with a nutritious meal can improve sleep quality, mood, and brain activity for hours after you eat. 

The challenge for many is finding the time and energy to make a nutritious breakfast that’s still satisfying. Making your morning meal ahead of time will make this much easier.

4) Exercise

Getting started is the hardest part of a morning routine, but making it a priority will help you feel more energized for the rest of your day. If you’re struggling to get up, try these steps: 

1) Make your bed. Start with one small thing that’s achievable and you’ll be less tempted to give up. 

2) Drink water. Not only will it hydrate you, but starting your day off with H2O can increase focus, boost cognitive function and decrease inflammation which may lead to an improved immune system. Plus, if you drink more than 64 oz. during the day then it could provide other health benefits such as lowering blood pressure and improving muscle recovery after workouts. 

3) Stretch or do some deep breathing exercises before getting out of bed.

5) Write down your goals

A healthy morning routine doesn’t have to be complicated, but it does require some intentionality. One of the keys to having a successful routine is making sure that you have habits that work for you personally and can help you feel more energetic and productive each day. If you’re struggling with staying productive or if your mornings are usually rushed and hectic, take some time now to think about what would make them better in the future. 

6) Keep moving throughout the day

Moving throughout the day helps prevent sitting for too long, which is a risk factor for cardiovascular disease and diabetes. Moving in the morning helps you increase your energy levels, reduce stress and anxiety, combat depression, enhance muscle growth and bone density and improve mood and performance at work. 

Hey Angels and Alphas,

What’s more important, training frequency or training volume? If you’re a beginner, then it doesn’t really matter – as long as you train enough, you’ll see results. However, if you want to reach your fitness goals faster and avoid plateaus, it might be helpful to learn how the two factors work together in helping you achieve them. Here are some quick facts to consider.

Look at the Bigger Picture

The answer to this question largely depends on your goals. If you’re trying to build muscle, then you might want to focus on training volume, which is the number of sets and reps you do in a workout. On the other hand, if you’re trying to improve your cardiovascular fitness, then you might want to focus on training frequency, which is how often you work out.

Changing How You Think About Training

It’s no secret that in order to see results from your training, you have to be consistent. But what does that mean, exactly? Does it mean working out every day? Or does it mean working out for hours at a time? The answer is a little bit of both.

Frequency First, Volume Second

If you’re wondering whether you should be training more frequently or doing more training volume, the answer is frequency first, volume second.

Why is this the case?

Simply put, it’s better to have shorter, more frequent sessions where you can give 100% effort rather than longer sessions where you’re struggling to maintain intensity.

Not only will this lead to better results in terms of muscle growth and strength gains, but it’ll also help you stay motivated and consistent with your training.

So if you’re looking to make the most of your time in the gym, focus on increasing your training frequency first and foremost.

Save Your Energy For Key Workouts

You don’t have to be working out all the time to see results. In fact, too much training can actually lead to burnout, injuries, and a decrease in performance. Focus on quality over quantity, and make sure you’re reserving your energy for key workouts that will help you reach your goals.

Use High Volume Sessions To Recover From Tough Workouts

Training volume is the number of sets and reps you do in a workout, while training frequency is how often you train. So, which is more important?

The answer may depend on your goals. If you’re trying to build muscle, for example, you may need to focus on training volume and do fewer, higher-volume workouts. On the other hand, if you’re trying to improve your endurance, you may need to focus on training frequency and do more, lower-volume workouts.

Recovery Is The Most Important Part Of Your Program

If you’re not recovering properly, it doesn’t matter how frequently or how voluminously you train. You will not make progress, and you will likely get injured. So what’s the most important part of your program? Recovery. If you are not recovering properly, it doesn’t matter how often or how much you train. You won’t make progress and you may even get injured. Recovery adaptations happen exactly during the recovery phase, so regardless if you’re focusing on volume or frequency, make sure you’re always paying attention to recovery.

Understand That There Is No One Size Fits All for Strength Programs

The two most important variables in any strength training program are frequency and volume. But what’s more important? The answer, as with most things in the fitness world, is that it depends. It depends on your goals, your schedule, your experience level, and a host of other factors. The bottom line is that there is no one size fits all answer to the question of which is more important – training frequency or training volume – but focusing on training frequency will give you a better perspective on your overall regime and help result in more gains over the long haul.

Hey Angels and Alphas,

Gaining muscle can be easier than you think, but it also comes with some difficulties that you might not expect. If you’re new to strength training, or if you’ve been doing it for only a short time, then your biggest challenge will probably be gaining muscle quickly enough to see the results that you want and expect. 

If you’ve been lifting for years, however, then your biggest challenge will likely be keeping the muscle that you have and not losing any weight in the process of gaining more mass.

The theory behind it

There are a few theories behind why gaining muscle is easier for beginners. One theory is that when you first start working out, your body isn’t used to the stress of lifting weights and breaks down muscle fibers to repair them, making them larger in the process. 

Another theory is that beginners are more likely to have what’s called newbie gains, or rapid muscle growth due to the body’s ability to adapt quickly to new stimulus. 

Additionally, people who are just starting their fitness journey are often more dedicated and consistent with their workout routine, which may also contributes to faster gains.

The role of testosterone

Testosterone is a hormone that plays a key role in muscle growth. When levels of testosterone are high, muscles can grow more quickly. 

For this reason, beginners often see faster results than those who have been working out for a long time. However, as one continues to train, the body becomes more efficient at using testosterone, making it harder to gain muscle mass. 

Luckily, there are several ways to get around this problem: 1) take breaks from lifting weights every now and then; 2) increase training intensity or frequency; 3) use supplements like creatine; 4) increase food intake by eating more protein rich foods such as meat or eggs.

Why beginners gain muscle more easily

One of the reasons gaining muscle gets harder as you grow is because your body adapts to the stimulus you’re putting it under. 

The more you train, the more your body becomes efficient at handling that load, which means you have to constantly increase the amount of weight or reps you’re doing in order to continue making gains. Additionally, hormonal changes that occur as we age make it harder to build muscle mass. 

As we get older, our testosterone levels naturally decline, which can lead to a decrease in muscle mass. Our bodies also produce less human growth hormone (HGH) as we age, which is another factor that affects muscle building.

Why muscle adaptations get harder as you grow

1. When you first start working out, your body isn’t used to the stress of lifting weights. This means that your muscles are more likely to adapt quickly to the new stimulus.

1. As you become more experienced, your muscles become better at handling the stress of weightlifting. This means that they don’t grow as quickly as they did when you first started working out.

1. The key to continuing to make gains is to progressively overload your muscles by lifting heavier weights or doing more reps with the same weight.

1. However, as you get stronger, it becomes increasingly difficult to continue progressing at the same rate.

Hey Angels and Alphas,

As young people head back to school this fall, parents around the country may be wondering how they can keep their children in shape during the school year. Getting enough exercise and eating healthy meals are essential to kids’ growth and development. 

But that’s easier said than done when you’re trying to fit it all into busy schedules that also include school work, extracurricular activities, after-school jobs, and homework. This doesn’t mean you should skip the health stuff altogether, though!

Building the Right Foundation

Creating healthy habits at a young age is crucial for a lifetime of wellness. 

A foundation of physical activity and good nutrition provides innumerable benefits, including: improved brain function, decreased risk of chronic diseases, higher grades and test scores, improved mental health, and more. Despite these well-known benefits, less than half of all American high school students get the recommended amount of physical activity each day. 

Furthermore, one in three children in the U.S. is obese or overweight. These statistics are alarming and underscore the importance of getting young people on the right track with training and good nutrition.

Adolescent Growth Spurt

During adolescence, young people experience a growth spurt. This rapid increase in height and weight can be accompanied by some awkwardness and clumsiness. Good nutrition and training are essential during this time to help young people develop strong bones, muscles, and joints. 

Eating a balanced diet and participating in regular physical activity can also help reduce the risk of developing obesity, type 2 diabetes, and other chronic diseases later in life.

Nutritional Needs

Good nutrition is essential for young people in order to help them grow and develop properly. Without proper nutrition, children can suffer from health problems such as stunted growth, weak bones, and anemia. Additionally, good nutrition is necessary for proper brain development. 

Children need protein-rich foods like eggs, beans, nuts, and cheese. Protein provides the building blocks for neurotransmitters that regulate moods and learning abilities. Healthy fats are also important to include in a child’s diet so they can maintain healthy cholesterol levels and have enough energy to play throughout the day.

Mental Health and Physical Performance

Exercise is important for maintaining physical health, but it also has a positive effect on mental health. Being physically active can help reduce stress, anxiety, and depression. It can also improve mood, cognitive function, and self-esteem. 

Good nutrition is essential for supporting physical activity and maintaining a healthy weight. Eating a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein can help improve energy levels, recover from exercise more quickly, and reduce the risk of injury.

Proper Hydration

Hydration is one of the most important things for young people, especially when exercising. It’s essential to keep the body temperature regulated and to prevent cramping. Plus, staying hydrated will help improve performance and prevent fatigue. 

Drink water before and during exercise, along with electrolytes like potassium or sodium chloride. Dehydration can also be a symptom of serious health problems like diabetes, so it’s best to visit a doctor if you are suffering from dehydration on a regular basis.

Why Exercising Helps Build Confidence

Exercising helps build confidence because it helps people feel good about themselves. When people feel good about themselves, they are more likely to take risks and try new things. 

Additionally, exercising releases endorphins, which have mood-boosting effects. Furthermore, people who exercise regularly tend to have more energy and stamina than those who do not exercise, which can lead to improved performance in all areas of life. 

Finally, when people see the positive changes that exercise can bring about in their own lives, they are more likely to be motivated to stay active and make healthy choices in other areas of their lives as well.

Carbohydrates – Friend or Foe?

Most people think of carbohydrates as being bad for you, but this isn’t always the case. Carbohydrates are essential for your body to function properly. They are the body’s main source of energy and help to regulate blood sugar levels. 

If a person is eating less than they need, or doesn’t have enough access to nutritious food sources (ex: fresh produce), they may be forced to turn to other sources of energy in order to survive. Many young people turn towards unhealthy foods such as fast food, candy bars, sodas and more junk food that offer quick bursts of energy but lack the nutritional benefits necessary for good health. 

Junk food is high in calories but low in nutrients which can lead young people on a downward spiral towards obesity and even chronic diseases such as diabetes or heart disease later on in life if they continue with their poor eating habits. Eating well will provide the fuel that you need while training or playing sports so that you can perform at your best!

Hey Angels and Alphas,

Some people give up too soon, others don’t push themselves hard enough, and some can’t even seem to keep up with their own fitness goals from one day to the next. 

The most common ways people self-sabotage their fitness success will help you recognize these behaviors in yourself and avoid them before it’s too late. Self-sabotage is a common occurrence when people are trying to improve their fitness. 

It can take many forms, such as procrastination, making excuses, or not following through with commitments. 

Understanding why you self-sabotage is the first step to overcoming it. Explore this list of self-sabogating questions and try to notice whenever you ask yourself these questions throughout your daily life. Then act accordingly.

What are you afraid of?

If you’re afraid of failing, you might not even try. Or, you might start off strong but then give up when things get tough. Maybe you’re afraid of success–afraid that you won’t be able to stick to your healthy habits if you actually reach your goals. Or, maybe you’re afraid of change and the unknown. Whatever the case may be, fear can hold us back from reaching our fitness goals.

What’s my problem with commitment?

I have a problem with commitment when it comes to fitness success. I’m always starting new workout routines and diets, but I never stick with them for more than a few weeks. I get bored easily, and I’m always looking for the quick fix. This has led to me yo-yo dieting and never seeing the results I want.

Should I be doing this anyway?

You’ve finally taken the plunge and joined a gym. You’re excited about starting your fitness journey and getting in shape. But then, self-doubt starts to creep in. Can I really do this? Am I good enough? What if I fail?  Will my friends still be there for me? Will I be able to keep up with everyone else at the gym? And before you know it, you’re back at home on the couch watching TV again. We all have these thoughts from time to time, but they don’t have to get in our way. If you ever find yourself asking these questions or anything like them again, give yourself a pep talk. Remind yourself that you’re doing this for yourself – no one else – and remind yourself of how great it will feel when you make it past those doubts.

Is this too hard?

If you’re constantly asking yourself is this too hard, chances are you’re going to talk yourself out of trying altogether. Here’s why that mindset can sabotage your fitness success. First, the too hard question brings up a lot of other questions: Am I strong enough? Will I fail? Do I have what it takes? Why should I bother when it feels so tough? 

And then we start to ask ourselves if it’s worth the effort at all. But self-doubt and fear aren’t reasons not to try. They just indicate where our minds need some help! So instead of giving in and deciding we’re not good enough or it will be too difficult for us, ask ourselves if we’re even willing to take a chance on something new or different. Because if we really want something badly enough–even though there may be challenges–we’ll find a way.

What will they think?

One of the most common ways people sabotage their fitness success is by asking themselves what other people will think. This can lead to negative self-talk and a feeling of not being good enough. Additionally, it can make you less likely to stick to your fitness goals and more likely to give up when things get tough. The best way to avoid this self-sabotaging behavior is to focus on your own success and what you want to achieve. Let go of what other people think and stay focused on your own goals.

Am I feeling worse than I was before starting this program/diet/workout plan/goal/habit change?

One of the most common ways people self-sabotage their fitness success is by not monitoring their progress. It’s easy to get discouraged when you don’t see results right away, or if you feel like you’re not making progress fast enough. Keep track of how you’re feeling, both physically and mentally, as well as any changes in your body composition or energy levels. This will help you stay motivated and on track.

Hey Angels and Alphas,

If you’re like most people, you exercise to stay in shape and to keep your body healthy and active. However, if you exercise regularly without proper muscle recovery, you may experience muscle fatigue and soreness while preventing your muscles from growing stronger than they were before. 

To speed up your muscle recovery time, explore this list of the six best foods for muscle recovery (as well as vital information as to why they work so you can adapt your diet better.)

1) Salmon

Salmon is one of the best foods for muscle recovery because it’s packed with protein and omega-3 fatty acids. The protein in salmon helps repair and rebuild damaged muscles, while the omega-3s help reduce inflammation. Salmon is also a good source of antioxidants, which can help protect your muscles from further damage. Omega-3s have been shown to reduce levels of TNF alpha, a substance that causes increased swelling and soreness. 

Research has shown that people who consume high levels of omega-3s in their diet show lower levels of TNF alpha than those who don’t consume much omega-3. Omega-6 fatty acids are another type of healthy fat found in fish like salmon that aids muscle growth, though they’re less common sources than other types of healthy fats.

2) Yogurt

Yogurt is packed with protein, which is essential for muscle recovery. Plus, it contains probiotics that can help reduce inflammation and speed up the healing process. yogurt is also a good source of calcium, which helps keep bones strong. It’s important to choose a yogurt without added sugars or artificial sweeteners so you don’t overload on calories. 

It’s best to stick to natural sweeteners like honey or stevia if you need something sweeter in your life. In general, adding fruits and nuts to your yogurt is an easy way to increase the number of vitamins and minerals in your diet.

3) Spinach

When it comes to muscle recovery, leafy green vegetables should be your go-to. Spinach is packed with nutrients like iron and magnesium, which are essential for repair and growth. It’s also a good source of fiber, which can help reduce inflammation. 

Bonus: spinach is low in calories, so it won’t derail your diet. And if you’re looking for more ways to get more greens into your diet, try adding them to salads or using them as wraps instead of tortillas. 

4) Broccoli

Broccoli is one of the best foods you can eat for muscle recovery. It’s packed with vitamins and minerals, including calcium, potassium, and magnesium. These nutrients are essential for repairing damaged muscles and keeping them healthy. Broccoli is also a good source of protein, which helps build new muscle tissue.

5) Meat (lean or red meat)

Red meat is an excellent source of protein, which is essential for muscle growth and repair. It’s also a good source of iron, which helps to transport oxygen to your muscles. 

Red meat is also rich in creatine, which has been shown to improve muscle recovery. It’s also rich in l-carnitine, another amino acid that plays a key role in the burning of fat. 

6) Kale

Another leafy green vegetable that’s a nutritional powerhouse. Kale is rich in vitamins A, C, and K as well as carotenoids and flavonoids that have antioxidant properties. 

Plus, this veggie is loaded with calcium and vitamin D—important nutrients for muscle function—and it contains very little fat or cholesterol. Add kale to salads or sautéed veggies for an easy way to add more greens into your meal plan without breaking the calorie bank!

Hey Angels and Alphas,

It’s not easy to break out of a bad habit and form new, healthy habits in its place. To be successful, you need to develop small, incremental steps that build upon each other over time until they become more automatic and instinctive than the old habits ever were. This blog post provides a quick checklist of 7 powerful strategies that will help you kick your bad habit and form new, healthy habits in its place that work better for you in the long run.

Step 1: Taking action

The first step to kicking a bad habit is taking action. This means making the decision to change and then following through with it. Decide what you want to change and why, then set a plan in place to make it happen. Trying to go cold turkey may work for some people, but others may need to take more gradual approach. Find what works for you and stick with it.

Step 2: Build your motivation with micro-rewards

In order to change your behavior, you need to be motivated. A great way to do this is by setting up micro-rewards for yourself. For example, if you’re trying to quit smoking, give yourself a non-food related treat (like a new book or magazine) for every day that you don’t smoke. This will help you associate positive things with not smoking, and make it more likely that you’ll stick to your goals.

Step 3: Consider your triggers

Your triggers are the people, places, things, or situations that lead you to your bad habit. To kick your bad habit, you need to become aware of your triggers and make a plan for how to avoid or deal with them. You can do this by writing down your triggers in a journal, asking someone close to you what their thoughts are on your triggers, and reflecting on when in the day (or week) these occur. For example, if one of your trigger is boredom at work because there is nothing to do, ask yourself: What did I do before I started doing this? Did I always have something else planned when I felt bored? Was it helpful? What could I do instead of my bad habit now?

Step 4: Develop a plan

If you want to kick a bad habit, you need to have a plan. Figure out what triggers your bad habit and come up with alternative activities or coping mechanisms that you can do instead. Also, make sure to avoid any tempting situations that might trigger your bad habit. Tell your friends and family about your plan so they can support you. Finally, be patient with yourself and don’t get discouraged if you slip up–everyone does from time to time. Just get back on track and keep going!

Step 5: Find support

If you want to kick a bad habit, it’s important to find support from those around you. Let your friends and family know what you’re trying to do and ask for their help. You can also join a support group or online community dedicated to helping people achieve their goals. Having people who understand what you’re going through can make the process much easier.

Step 6: Remember life isn’t black and white

Trying to break a bad habit can feel like an uphill battle. You may find yourself feeling like you’re constantly taking two steps forward and one step back. But it’s important to remember that progress is not always linear. There will be setbacks, but as long as you don’t give up, you will eventually reach your goal.

Step 7: Reward yourself regularly

Whenever you hit a milestone in your journey to breaking your bad habit, give yourself a pat on the back—literally. Research shows that tangible rewards are key to forming new habits. So every time you resist the urge to indulge in your bad habit, do something nice for yourself. Get a mani/pedi, buy yourself a new book, or take yourself out to dinner. The sky’s the limit!

Hey Angels and Alphas,

Keeping your body flexible and limber while you’re at the gym will help improve your performance in many ways, such as improving your balance and overall form when lifting weights or increasing the ease with which you can get into various positions when doing cardio exercise. 

Stretching before you go to the gym will allow you to perform at your best, and help reduce the risk of injury or muscle soreness afterward. For tips on how to properly stretch before and after exercising, check out this helpful guide on how stretching and flexibility can improve your gym performance.

Static Stretching

When you think of stretching, you might picture someone sitting with their legs crossed, reaching for their toes. This is called static stretching, and it’s the most common type. It’s important to do static stretches before a workout to help improve your range of motion and prevent injuries. But don’t stop there! To get the most out of your gym session, follow up by doing dynamic stretches like lunges or walking heel-to-toe in circles. 

Dynamic Stretching

When it comes to stretching, there are two main types: static and dynamic. Static stretching is when you hold a position for an extended period of time, while dynamic stretching is when you move through a range of motion repeatedly. Both types of stretching have their benefits, but dynamic stretching is often thought to be better for improving performance in the gym. 

One study found that people who did dynamic stretches had greater muscle power than those who did only static stretches. Another study found that women who did dynamic stretches experienced increased power, decreased body fat percentage, and improved muscle endurance. Dynamic stretching has also been shown to increase speed, agility, coordination, reaction time, balance, as well as sprinting ability.

How does flexibility impact your strength and endurance?

When you work out, your muscles contract and shorten. This is especially true when lifting weights, where your muscles are working against gravity. Over time, your muscles can become tight and less flexible. This can lead to reduced range of motion, which can make it harder to workout effectively.

Will a proper stretching routine help you lift more?

When it comes to working out, we often focus on the physical aspect of things like how much weight we can lift or how fast we can run. But what about our flexibility?

Being flexible can actually help you in your lifting endeavors. When you stretch before working out, you’re preparing your muscles for the activity to come and making them more pliable. This can lead to improved range of motion and better lifting form, both of which can result in you being able to lift more weight.

When you work out, your muscles are contracting and expanding, which can lead to micro-tears in the muscle fibers. This is why it’s important to warm up before working out, so your muscles are loose and less likely to be injured. Stretching helps elongate the muscles, which can prevent micro-tears from happening in the first place. Plus, when your muscles are more flexible, you’ll be able to move through a greater range of motion, which can help you perform better during your workout.

Will a proper stretching routine help your endurance?

When you think of cardiovascular endurance, you probably think of activities like running or biking. But did you know that stretching can also help improve your endurance? 

That’s because when your muscles are more flexible, they don’t have to work as hard to perform the same movements. This means that you can sustain activity for longer periods of time without tiring out as quickly. So if you’re looking to improve your endurance, don’t forget to add some stretching to your routine.