Transform Your HIIT & Health On The Bike!

High-intensity interval cycling can deliver transformative results – if you get the formula right.

TAKE A SEAT AND BRACE YOURSELF FOR TRANSFORMATIVE RESULTS

The transformative results that go hand-in-hand with high-intensity interval
training don’t come from sitting on your butt. Or do they?
When it comes to getting the remarkable fitness fueling benefits of high-intensity interval training, a
combo of intensive burpees, lunges, squats and the like is no longer the only way to go.
Research by Professor Jinger Gottschall at Penn State University has shown that high-intensity interval
cycling can significantly improve cardiovascular, metabolic and musculoskeletal fitness – making it an
effective, low-impact alternative to traditional high-intensity interval training.

In a six-week long study, 36 physically fit adults ticked off at least three 60-minute sessions of
cardiovascular exercise a week. Half replaced a single 60-minute cardiovascular training session with
two 30-minute high-intensity LES MILLS SPRINT™ indoor cycling sessions on non-consecutive days.
Researchers measured blood pressure, peak oxygen consumption, fasting blood profile, body
composition and leg strength at the start of the study and again at six weeks. According to Bryce
Hastings, Les Mills Head of Research, the improvements were striking.

Both groups enjoyed better physical fitness across nearly all variables, but the group that did LES
MILLS SPRINT really took the results up a notch. “We saw reduced body fat mass, blood pressure, total
cholesterol and triglyceride concentration,” says Bryce. “There was also enhanced cardiovascular
fitness, lean body mass, glucose tolerance and strength.”
Bryce explains that the effectiveness of LES MILLS SPRINT is born from the high-intensity interval
training (HIIT) structure, where periods of exertion over 85 per cent maximum heart rate are followed by periods of recovery or rest – a scientifically-proven HIIT formula that allows you to keep reaching
your maximum training zone again and again.

Past studies have suggested that the HIIT effect you can drive nine times the fat loss of regular cardio
training. “We’ve long known that high-intensity exercise can make a significant difference in overall
health and fitness in a relatively short amount of time, however because this type of exercise often
involves weight-bearing impact, it has not been a viable option for those who suffer foot, knee, and
lower back pain,” says Gottschall, Associate Professor and lead researcher of the study.

These findings suggest that low-impact interval cycling can achieve similar results to weight-bearing
HIIT. “There is less impact with LES MILLS SPRINT than weight-bearing HIIT programs so it may suit
those with orthopaedic restrictions,” says Gottschall. There is also evidence that high intensity interval
cycling can help reverse the aging process – shaving up to 20 years off your biological age!
High-intensity interval cycling is also ideal if you’re looking to introduce high-intensity to your training.
The 30-minute cycling workout allows anyone to push their physical and mental limits in a safe
environment. It features bursts of intensity to work you as hard as possible, followed by periods of rest,
allowing you to prepare for the next effort.
“There is no complex technique to master and you manage your own resistance,” says Bryce. “It allows
you to safely push your body through high-intensity intervals and swiftly amplify your fitness level.”
But that doesn’t mean it’s easy.
“I found it incredibly gruelling,” said study participant, Ann Marie Oldani, “It was harder than any other
workout I’ve done. Far more intense than I ever thought it would be,”
“I was thinking I could cheat a little, but the instructors are right there to push you,” said Nelitza Sarriera.
“I just love it!”
Are you up for the challenge? Take a seat and see your fitness fly.

This piece originally appeared at lesmills.com

BEYOND CALORIE BURN

This new research will change the way you think about calories.  

PREPARE TO CHANGE THE WAY YOU THINK  ABOUT CALORIE BURN 

Ground-breaking new research makes it clear we should look beyond  the immediate calorie burn of a workout, focusing instead on crucial longer-term benefits for body composition and metabolism. 

In this era of activity tracking, when we have instant workout data at our fingertips, it’s very tempting to judge our  activity based on how many calories we’ve expended. Have we burned enough to justify that post-workout latte or  glass of wine this evening? 

But while balancing calories-in versus calories-out plays an important role in maintaining a healthy weight, it isn’t the  only factor. Vital new research proves it. 

The New Zealand study – published in the Journal of Science and Medicine in Sport – showed that certain  types of exercise can trigger far greater fat-burning and other healthy responses in the body than simple  calorie counting suggests. 

The results fundamentally challenge the way we think about calories, demonstrating that different workouts  have different effects on the hormonal and physiological changes that take place in people’s bodies, even  if they burn the same number of calories. 

Conducted by researcher Nigel Harris of Auckland University of Technology, the new study aimed to identify the  underlying causes of clear differences in body fat reductions resulting from resistance training compared to more  intense cardiovascular workouts, that an earlier study had shown. 

By comparing the levels of Human Growth Hormone (HGH) present in subjects after they had completed  resistance training and cardio cycling workouts, it was shown that HGH was 56 percent higher after  resistance training. 

“Human Growth Hormone oxidizes fat and builds lean muscle tissue,” explains Bryce Hastings, Les Mills  Head of Research. “That’s important for ongoing calorie expenditure because muscle burns more calories  than fat. The more muscle you can build, the more calories your body will burn long-term. Combine that  with increased fat loss and the result leads to rapid changes in body composition.” 

Similarly, blood lactate levels were up to 81 percent higher after resistance training sessions compared to  cycling sessions. Lactate levels build when the muscles work hard, and it is the accumulation of lactate from  exercise that sparks the previously mentioned growth hormone response. 

The results also have implications for the exercisers relying on simple measurements of calorie output during  workouts or training sessions, according to Dr Harris.  

“Calories matter,” Harris says, “but so does the effect of an exercise session on hormonal and physiological  responses, which are known to have positive, long-term effects on body composition. A wearable device which only  measures heart rate and calorie count may therefore be too limited a tool to get adequate understanding of the  other, arguably more important, adaptations taking place in our bodies when we exercise.”  

In short, the beneficial effects of certain exercise types – such as resistance and high-intensity interval  training – can last long into the recovery period, well after the actual workout is over.  

Overall, says Hastings, the new study points to how much more people need to know about the effects of certain  exercise types. “It’s complex, he says, “and just counting calories misses a big part of the jigsaw. We now know that.” 

HOW THE STUDY WORKED 

If you burn 300 calories doing cardiovascular exercise – steadily pedalling on a bike, for example – is that the same as  burning 300 calories doing resistance training? This is the question exercise scientist Nigel Harris, of Auckland  University of Technology, and a team of researchers set out to answer. 

To investigate, they set up a study to compare a weights-based resistance training workout to a steady-state cardio  session on a bike. Specifically, they were interested to see how study participants’ physiological and hormonal  responses to the two different workouts would compare, even when the calories burned and duration of the  workouts were exactly the same. 

The study focused on 12 healthy females and the weights program used was a 55-minute BODYPUMP workout. First  of all, participants did a BODYPUMP session. They measured the calories they burned during that class and set the  intensity levels for the cycling session accordingly, to make sure calorie expenditure was exactly the same in both  workouts.  

So, for example, if a participant had burned 350 calories in the original 55-minute BODYPUMP class, their cycling  session was programmed to ensure they cycled for 55 minutes and burned 350 calories in this workout too. 

To measure their hormonal response to the two workouts blood was taken from the participants before and after  both workouts. 

The results were striking. 

Human growth hormone: long-term calorie burn 

The first hormone measured was Human Growth Hormone (HGH), which oxidizes fat and builds lean muscle tissue.  That’s important for ongoing calorie expenditure, because muscle burns more calories than fat; the more muscle you  can build, the more calories your body will burn long term. 

Both workouts boosted levels of HGH, but HGH was an impressive 56 percent higher after the weight training than  after steady-state cycling; BODYPUMP had a far greater impact on the body’s metabolism and long-term calorie  burn. 

IL-6: changing body composition 

The study also measured levels of interleukin 6 – a chemical that’s released by your muscles when you exercise.  Interleukin 6, or IL-6, plays an important role in the body’s inflammatory response to exercise and is known to induce  fat oxidation, which suggests it’s a significant factor in exercise-related changes in body composition. 

IL-6 was a statistically significant 3 percent higher after BODYPUMP than after the cycling session.  

Blood lactate: the catalyst for change 

Finally, the study looked at blood lactate. Lactate levels build when our muscles work hard, and it’s the accumulation  of lactate from exercise that sparks the growth hormone response we mentioned earlier. In fact, research suggests  that exercising at an intensity above the lactate threshold, and for a minimum of 10 minutes within a workout, is the  greatest stimulus there is to the secretion of HGH.  

Lactate was 81 percent higher after BODYPUMP than after cycling. 

Focus on the long-term benefits 

On all counts, then, our body has a far greater long-term response to certain types of weight training, specifically the  high repetition training of BODYPUMP, than it does to a calorie-matched cardio class. And that’s really important,  because when you exercise, you want to make lasting changes to your body – it’s what makes all the effort  worthwhile. 

So, when you’re deciding what exercise to do, remember: it isn’t just about the calories burned during the workout  itself. It’s important to also consider the longer-term physiological benefits. 

When compared to a more intense cardiovascular session, a workout such as BODYPUMP might have a lower calorie  burn during the 55 minutes of the class itself. However, as this study shows, its impact on metabolism and body  composition is both significant and ongoing.  

<p>This piece originally appeared on <a  href –“https://www.lesmills.com/knowledge/fitness-research/beyond-calorie-burn/”/>lesmills.com</a>. </p> 

The Many Benefits Of Hot Yoga

Hot yoga is a vigorous form of yoga performed in a very warm and humid studio. Hot Yoga offers a wide variety of benefits for both your mind and body including but not limited to:

*Improved flexibility
*Improved caloric burn
*Helps to build bone density
*Reduces stress
*Eases depression
*Provides a cardiovascular boost
*Reduces blood glucose levels
*Nourishes the skin

Additionally, Let’s Talk Weight Loss & Hot Yoga!

Hot yoga supports weight loss even more so than normal yoga classes due to the increased sweating during classes. Hot yoga is a wonderful weight loss tool due to the fact it addresses all aspects of physical fitness including muscular strength, endurance & flexibility, all in a hot environment encouraging cleansing and sweating. The most unique benefits of hot yoga are detoxification (cleansing) and reduced injuries due to the greater flexibility of the body in a hot environment.

There is no other style of yoga that addresses the overall health of the body in such a comprehensive way. If you are interested in the physiological benefits of yoga, there are many benefits to be found with stress relief as well! Though, Hot Yoga can be a challenge, it is still a great option class for beginners and intermediate levels!

Melt stress & fat away! Join us for *NEW* Hot Yoga Classes, now available for Platinum Plus Members, at Bailey’s Jacksonville Beach location at 1352 Beach Blvd in Jacksonville Beach, FL!

Class Schedule: Thursday 5:30 PM and Sunday at 10:30 AM!

Visit us today at www.baileysgym.com!

Two Ways to Assess Your Heart Fitness Every Month

With Valentine’s Day right around the corner, it’s a perfect time to assess our “heart” health! 🙂 Here are two tips from MYZONE to use your MYZONE belt to assess your heart fitness every month! 

Let’s start with the definition of cardiorespiratory fitness. Cardiorespiratory fitness is the ability of our heart, lungs, and vascular system (blood vessels) to supply the cells of our working muscles with oxygen and nutrients to produce the energy needed to perform rhythmic and dynamic movement over time.

As we become more fit our heart, lungs, and vascular system transport blood, oxygen, and nutrients to the cells of our working muscles more proficiently and efficiently. We can measure these improvements in our heart fitness over time using our Myzone belt.

Two quick and easy ways to track your heart fitness each month are to assess your resting heart rate and submaximal heart rate response to a specific work rate.

Resting Heart Rate

Resting heart rate (RHR) is the number of times our heart beats in one minute when we are at complete rest. In general, a RHR of 60-100 beats per minute is considered normal for adults, while well-trained individuals may have a RHR lower than 60.

We’ve written about a “fit” heart previously:

A “healthy, fit” heart is highly efficient. It does just the right amount of work – no more than is needed – in order to avoid undue stress. Since we need our heart to work for the length of our life, a more efficient heart is ultimately better for our health and longevity.

As our cardiorespiratory fitness improves, our RHR will decrease over time. In general, one can expect a drop of 20-30 beats per minute in resting heart rate after starting and committing to a regular training program. This change may take 3-6 months or more of regular training.

This improvement occurs because our heart becomes stronger and more efficient at pumping out more blood with each beat – called a stroke volume increase. Further, our vascular system becomes more pliable and allows for faster, more efficient transport of blood.  Our heart does not have to work as hard at rest because it has improved its efficiency.

Myzone automatically stores our RHR as the lowest heart rate it detects when we are wearing our belt.

Resting Heart Rate Assessment

Here is how to do a quick RHR assessment every 4-8 weeks:

We recommend that you strap your belt on and wear it while you sleep overnight OR put it on first thing in the morning and lay down for about 10 minutes. Make sure you hear one beep to indicate that your belt has activated and/or open your app to the “Workout” screen to see that your belt has synced. By wearing your belt overnight or first thing in the morning, you minimize the effect of any external factors that may impact your RHR like caffeine or emotions that may cause you to be less relaxed. To further minimize the effect of variables on your RHR, hold as many variables constant as possible (i.e. perform the assessment at the same time, get the same amount of sleep, maintain your workout routine). 

After you’ve done your RHR assessment, go into the “My Body Metrics” section of your Myzone app. You should see your resting heart rate on the left side of the screen.

In order to keep a running log of your RHR, write it down and keep it stored somewhere you can reference it. Monitor how much your RHR improves over time.

Submaximal Heart Rate Response

Submaximal heart rate is any heart rate less than maximum heart rate (MHR). Our Myzone Zones are based off of submaximal heart rate zones. Gray = 50-59% MHR; Blue = 60-69% MHR; Green = 70-79% MHR; Yellow = 80-89% MHR; Red = 90-100% MHR.

The more fit we become, the more of an exercise stimulus (or work rate) is required to elevate our heart rate up into the higher submaximal intensity zones. Similarly, our submaximal heart rate response to the same work rate will decrease over time as we become more fit.

For example, if running at 6.5 miles per hour at a 1% incline on the treadmill got us into the RED zone (say ~92%) the first few times we ran at that work rate, we may find that our heart rate only reaches the YELLOW zone (say ~85%) after a few weeks of training.

The Activity Calendar feature of the Myzone system makes it convenient to monitor changes in our submaximal heart rate response over time. Take a look at similar workouts you performed in different weeks and different months and take note of your average intensity, your peak heart rate, and your intensity graph – see if you can notice changes in your submaximal heart rate response. This will require you to be diligent about labeling your workouts (and maybe attaching a picture to help you remember) so that you can compare over time.

If you really want to be able to see changes in your submaximal heart rate response over time, be purposeful about noting your work rate for each workout. Examples of this include: speed and incline for running and elliptical, rotations per minute (rpm), watts or distance for cycling, distance, strokes per minute, and watts for rowing. This can also include load, sets, reps, and rest period for resistance training, like a circuit.

Just like the resting heart rate assessment, the more variables you can hold constant each time you assess your submaximal heart rate response, the more reliable your results will be. Let’s go back to the treadmill example – 6.5 miles per hour at a 1% incline. You could perform an assessment each month on a particular day at a particular time and run for 20 minutes at 6.5 miles per hour at a 1% incline to monitor changes in your submaximal heart rate response. Perform the same warm-up and cool-down each time. You could even be as specific as trying to replicate your sleep the night prior and your nutrition and hydration the day of.

Using Myzone for Optimal HIIT

Here are some helpful tips from MYZONE on achieving your BEST results from HIIT training! 

#1 – HIIT Your Target Zones

When you perform HIIT, your goal is to push into the YELLOW or RED zones during the work phase of the interval and recover into the GREEN or BLUE zones during the recovery phase of the interval. 

Once you’ve outlined your HIIT workout, hold yourself accountable for reaching the target zones during each interval. Keep an eye on your Myzone tile and monitor whether you are hitting your target zones.

If you aren’t hitting the target zones you identified, consider revising your targets.

Use the metric of hitting your target zones during each interval to determine if you’re ready to progress your HIIT workout. You can increase your HIIT workout by either increasing the work-to-recovery ratio (i.e. moving from a 1-to-2 ratio to a 1-to-1 ratio) or adding more sets of intervals (i.e. performing 10 intervals rather than 8).

#2 – Keep Time

Your Myzone App also allows you to keep time. In fact, you can set the interval timer for your entire HIIT workout. Use the interval timer feature to set the “active” and “rest” phases of each interval and the total “reps” you will perform. For example, you could set up a 16-minute HIIT workout with a 1-to-1 work-to-recovery ratio by setting 1 minute for the “active” phase, 1 minute for the “rest” phase, and 8 “reps” for your intervals.

Make sure you warm up for 5-10 minutes in the BLUE and GREEN zones and cool down for 3-5 minutes in the BLUE and GRAY zones.

#3 – Track Your Fitness

As you become more fit, you’ll notice that you’re able to recover faster and faster. While it may take you 45-60 seconds to recover down to the GREEN zone from the YELLOW zone when you first start a HIIT program, you’ll find that you are soon able to recover into the GREEN zone much faster.

We recommend using the same HIIT workout (i.e. 10 sets of 60 seconds of work and 60 seconds of recovery) to assess improvements in your fitness every 4 to 8 weeks. Monitor both how many percentage points you recovered and how long it took you to get there. You should notice over time that you recovery and recovery speed increases.

#4 – Know When to Rest

We’ve mentioned previously that HIIT should be performed at a maximum of 2-3 times per week so that you have an opportunity to recover between the intense workouts. Even if you’re giving yourself 24-48 hours of recovery between workouts, and 48-72 hours between HIIT workouts, your body might need a longer break from HIIT at times.

You can assess if you need more rest by re-visiting tip #1 above.  If you notice that you’re having a really hard time getting your heart rate up into the YELLOW/RED zones or recovering down into the GREEN/BLUE zones during workouts that you typically hit your target zones, your body may need more rest.

Another tip is to check out your Activity Calendar and assess your graphs and pie charts over the past few weeks. Do you see a lot of YELLOW/RED and not much GREEN/BLUE? That might mean it’s time to mellow out for a while. If you have specific MEPs or calorie burn goals, you can always trade out a HIIT workout for a longer duration, lower intensity workout to hit your goals.

As always, listen to your body and use the Myzone App feedback to make sustainable training choices.

Happy HIITing!

Your Pre Workout Questions Answered!

Just know that to build next-level muscle, you’re going to need to put forth next-level intensity and work ethic into your workouts. There won’t be room for bad days or lackluster workouts. Need an extra push!? A pre-workout may be just what you need!

A pre-workout for advanced or even beginner trainees makes the difference. Don’t just pick up the one that gives you a false sense of efficacy because of a cheap caffeine overdose.

As an advanced athlete, you’re looking for these ingredients in scientifically proven doses:
 
Arginine
A widely popular ingredient for pre-workouts – it converts to nitric oxide (NO) in the body, helping out with those insane pumps you love.

Arginine (an amino acid) has also been shown to increase blood flow to reduce inflammation from your hardcore workouts.
 
Beta-Alanine 
Beta-alanine is an amino acid that occurs naturally in the body. Research shows that beta-alanine in supplement form is beneficial because it has the ability to delay fatigue, improve endurance and increase the time to exhaustion.

Look for at least 3.2g of CarnoSyn® beta-alanine – a clinical dose that supports muscular endurance.
 
Citrulline Malate 
A combination of two amino acids, L-citrulline and malic acid, citrulline malate increases energy (ATP) by removing lactic acid and ammonia from the body, resulting in reduced fatigue, improved gym performance, and recovery.

If you’re after muscle pumps, citrulline malate also improves nitric oxide metabolism. For ultimate pumps, look for 6g per serving.

Taurine 
What more could the advanced athlete need than ingredients to improve physical training? Mental performance.

Taurine is an amino acid that works in synergy with caffeine and B-vitamins to support a boost in mental performance. Aim for 500mg to 2g.
 
Caffeine 
The most popular stimulant in the world.

It’s no surprise either when you consider its power in keeping you alert when you’re feeling drowsy and lethargic. It’s easily accessible in your day-to-day life in coffee form. But, if you’re a serial coffee drinker, you’ll find yourself having built up a tolerance for it.

 

A decent pre-workout supplement like C-4, can shatter this tolerance and provide the gym performance benefits that caffeine alone cannot. Aim for anywhere between 200-400mg if you’ve got a high tolerance for stimulants.

C4 is an example of a pre-workout that contains all of these quality ingredients in their effective doses.

On top of that, the advanced athlete will appreciate the added creatine nitrate, betaine, theacrine, and tyrosine! Get yours on sale today at Bailey’s near you!

 

 

MYZONE Tips For Keeping That New Year Resolution!

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New Year’s resolutions—we all make them and we all have trouble sticking to them. This year plan out some resolutions that are an attainable challenge. If you want to see better results in your workouts, make sure you’re hitting the gym and staying in the yellow and red zones, as well as using your MYZONE  belt to aid in tracking fitness resolutions. If you want to eat better, be sure to plan ahead with a grocery list for pre-planned out meals. Here are 5 New Year’s resolution tips to stay on track:

 

 

1. Be realistic

This is a very common challenge people face. It’s hard not to over-reach, but as much as you might want to improve or change something, make sure it’s within the realm of something possible. These goals shouldn’t be easy, but make sure they’re something you can work toward with effort and determination. Your resolution needs to be something you can achieve and be proud of for doing so.

2. Track your progress

There are many ways to work on tracking fitness resolutions and hold yourself accountable to a goal. If your resolution is increasing your exercise effort, then reach for your MYZONE MZ-3 belt and keep pushing yourself to stay in the yellow or red zones. Some friendly competition on the MYZONE leaderboards is also a good way to stay on top of your progress.

 

3. Create a plan

Outlining how you plan to deal with things that could potentially get in the way of your success will immediately set you off on the right foot. Decide how you want to handle situations that could impact your goals. When life gets too busy and you can’t spend hours in the gym, work with a trainer from Sweat PT to show you how to train effectively and maximize your time at Bailey’s.

 

4. Share!

Don’t keep your resolutions to yourself, share with friends and family that can help support you along the way. You may even find another person with a similar goal to accompany you in achieving your goals. Try out group fitness which will help you to surround yourself with a support system who will encourage and push you in your classes!

5. Reward yourself

Set small goals or checkpoints toward your resolution so you can reward yourself for hard work along the way. A little something to look forward to after achieving smaller goals can be a huge motivator in the long run. The key here is making sure the reward doesn’t contradict what you’re trying to achieve. If your resolution is to get healthier, don’t reward yourself with a sweet treat, instead go shopping for a new workout gear or new headphones to bring to the gym.

 

 

We hope you find these 5 New Year’s resolution tips helpful.  Let us know if you have any other tips and tricks for tracking fitness resolutions by commenting below!

Supplement Timing Benefits

 

Are you confused about when to supplement and which ones to take? Our friends at BPI have a few tips to help you create a program that can fit any schedule! If you’re a high-level athlete, you understand the importance of meal timing and which workouts to do at what time of day. But do you apply this same systematic approach to your supplements? Do you know which ones will help you maximize your gains and the best time to take them each day?

If not, you may not be getting the most out of your supplements. Your body chemistry is not made up of a bunch of random reactions, so you shouldn’t treat your supplement regimen as a free for all. You need a coordinated approach to what you are taking and when. Use this fundamental supplement strategy as your guide to the five key times of day to supplement and why.

MORNING

When you first wake up, your body is coming out of a fasted state, which means it’s starting to break down your muscles in its search for nourishment. To prevent muscle loss, you need amino acids.

Whey protein isolate – Whey protein naturally contains the highest levels of branched-chain amino acids and has high bioavailability. Make a shake using 1-2 scoops of Protein for breakfast.

Branched-chain amino acids (BCAAs) – Although Whey HD™ delivers 5 grams of BCAAs, adding additional leucine, isoleucine and valine to your morning shake will help build up your reserves for the day. We recommend 3-5 grams.

 

MEAL TIME

You already have your meals planned out for the day. Now, incorporate your supplements into this plan to optimize nutrient absorption and energy production.

Multivitamin – On a strict diet, you may lose some important micronutrients. Plus, when training, your body already requires more vitamins and minerals to fuel your metabolism. Make up for these imbalances by supplementing with a multivitamin, preferably one formulated for your gender. Take it with breakfast, or as directed.

Vitamin D – Vitamin D helps you absorb calcium, keeping your bones strong. It also helps reduce body fat, increases strength and promotes muscle growth. This vitamin is fat soluble, so eat it alongside the fats in your diet. Make sure you are not exceeding 4,000 IU when combined with your multivitamin.

Fish oil – The omega-3 fatty acids found in fish oil can help reduce inflammation, promote heart health and increase fat metabolism. Take 1-3 grams with breakfast, lunch and dinner.

PRE-WORKOUT

Everything you do prior to your workout will factor into your performance. Prime your body with a pre-workout supplement that delivers the following ingredients:

Betaine – Studies show betaine improves muscular endurance, hydrates cells and reduces inflammation, among other things. Take 1.5 to 2.5 grams between 30 and 60 minutes before your workout.

Caffeine – In addition to the “buzz” you get, caffeine can also decrease your perceived exertion and muscle pain in the gym to help you work out harder for longer. Take 200 to 400 milligrams, 30-60 minutes before training.

BCAAs – BCAAs act as energy for muscles during your workout, boosting your endurance and helping to prevent muscle loss. Take 3-5 grams, 30-60 minutes before you begin.

Beta-Alanine – Consistent beta-alanine supplementation boosts your muscle carnosine levels, which increase energy and endurance so you can go harder for longer. Take 3-5 grams, 30 minutes before you head to the gym.

POST-WORKOUT

You’re well aware of the post-workout window in which you need to eat to supply your muscles with nutrients. Now add these supplements into the mix to maximize your growth and recovery.

Whey protein isolate – Whey is the ideal post-workout protein. It raises amino acids quickly and keeps them elevated for about 2-4 hours. Plus, it boosts anabolic insulin better than any other protein, shuttling glycogen and other nutrients into your muscles for optimal recovery. Make a shake using 1-2 scoops of Whey HD™ and drink it immediately after your workout.

Creatine – Taking creatine with your post-workout meal, particularly one with protein and carbs, helps ensure that these nutrients are delivered to the muscle. It also draws water into your muscle cells, signaling the body to increase repair and providing that full, hard, muscular look. Mix 2-5 grams of creatine into your post-workout protein shake.

 

BEDTIME

It’s the end of the day and you’ve pushed your body to the max. Sleep is your time to rest and recover, so your supplement strategy should support these functions.

Casein Protein– Casein is the most abundant protein found in cow’s milk. This slow-absorbing protein can sustain blood amino levels for up to seven hours, helping you build muscle and prevent muscle breakdown while you sleep. Mix 20-40 grams of micellar casein with 16 oz. of water and drink it right before you go to bed.SUPP

10-Minute Protein Rice Krispy Treats

Need a minimal ingredient snack idea to satisfy your sweet cravings that is quick and easy to make? We’ve got you covered! This snack is high in protein and full of healthy guilt free ingredients!

INGREDIENTS FOR 15 “GOLF BALL” SIZED TREATS:

• 3 cups brown rice crisp cereal
• 1 heaping scoop vanilla isolate protein powder (Cellucor’s Vanilla High Performance Whey from Bailey’s Pro Shop)
• 2/3 cup almond butter (or peanut butter or choice of natural nut butter)
• 1/2 cup raw honey
• 1 tablespoon cinnamon (optional, recommended)

STEPS:

1. In a ceramic or glass bowl, mix together honey and almond butter. Ensure that both have melted completely so they can easily mix together. To help, you can toss this in the microwave for a few seconds.
2. Add cinnamon and protein powder and mix together using a spatula.
3. Add 1 cup of brown rice cereal at a time and fold in the cereal.
4. Spread mixture in a shallow baking dish (about 8×8) or use silicone ice molds for individual portion control.
5. Store the treats in the fridge and slice (or pop out of the ice molds) when you’re ready to eat them. It’s best to let these “harden” in the fridge for at least 20 minutes before enjoying. These are tasty so practice self-control!

APPROXIMATE MACROS FOR 1 OF 15 TREATS:

136 calories, 5g protein, 17g carbohydrates, 6g fat, 2g fiber, 10g sugar

 

Reduce Inflammation Naturally with Turmeric

 

Curious about turmeric and how it may benefit you? This tropical plant from the ginger family, is rich in Vitamin C, B3, B6, magnesium, manganese, potassium, copper, iron, zinc and omega 6 fatty acids and is ultimately one of the most powerful herbs for health. Valued in Chinese and Ayurvedic medicine for centuries as a remedy for stomach and liver problems, inflammation, wound healing and fighting free radicals, turmeric is great to incorporate to any nutrition program.

Though exercise is a good stress on the body, some types of exercise do create inflammation and lactic acid build up. Though this break down of the muscle is necessary for fitness results, aiding recovery and reducing the body’s inflammation load will assist in expedited progress. Who doesn’t want faster recovery and quicker results?! With proper supplementation, your body will thank you.

As an added bonus, the active ingredient in turmeric, curcumin, is a strong antioxidant that protects cells against free radical damage, helping to reduce risk of disease and cancer. Turmeric has been show to reduce histamine levels and may increase cortisone production of the adrenal glands, reducing allergies and stress. Research illustrates it is more effective than non steroidal anti inflammatory drugs (NSAIDs) in the relief of inflammation. Turmeric is also anti-aging and softens the skin and eases symptoms of psoriasis. Experience the results for yourself and ask your club’s front desk today about Turmeric Complex!