Supplement Timing Benefits

 

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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.

 

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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

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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!

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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

 

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Reduce Inflammation Naturally with Turmeric

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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!

 

 

 

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Ditch Long Cardio & Burn Fat Fast!

 

 

Helping each other keep composed through strenuous training

 

Sick of doing long slow steady pace cardio? Get in the best shape of your life by incorporating HIIT into your workout regime.  HIIT stands for High Intensity Interval Training- does that scare you a little? Good! It should! This type of workout is not something you can do while reading a magazine or catching up with a friend, you are working the whole time. You may be out of breath, you may be in pain, but you won’t be bored and your body will thank you! It’s a type of aerobic exercise that burns calories FAST and increases a person’s strength, endurance and overall fitness. It involves 30 second to 3 minute intervals of high-intensity cardiovascular exercises and then an alternate period with a low to moderate cardiovascular exercise. These intervals should last the same time, or the low to moderate interval should last a little longer than the high interval.

Top 5 benefits of HIIT from Bailey’s supplement partner, Pro Supps:
1) BURN MORE FAT- You not only burn more calories with HIIT, but during your HIIT routine you also kick your body’s repair cycle into hyper-drive, meaning that you continue to burn more calories and fat in the 24 hours after your workout.

2) KEEP THE MUSCLE, LOSE THE WEIGHT- Many dieters out there understand how easy it can be to lose your muscle along with your fat, and no one wants that, especially after all the hard work that was done to put on muscle. Studies prove that both weight training and HIIT workouts allow dieters to hold onto their muscle while ensuring the most fat loss!

3) IT’S EFFICIENT-HIIT is the ideal workout for a busy schedule. It’s short and does the job! Research shows you can achieve more progress in a mere 15 minutes of interval training (done 3x’s a week) than someone jogging for an hour. HIIT is not limited to a few exercises, you can almost perform any exercise or activity in a HIIT manner; some great HIIT exercises are: high knees, fast feet, jumping lunges, squat jumps, jump roping, biking running, etc.

4) INCREASE METABOLISM- HIIT stimulates your human growth hormone (HGH) up to 450%, which accounts for increased caloric burn and slowing down the aging process while improving insulin sensivitity.

5) ENERGY USE – Since HIIT uses a system of work-to-recovery intervals, your body learns how to effectively create and use the energy that comes for your body’s anaerobic system. HIIT also helps facilitate the removal of metabolic waste from your muscles during the resting periods of exercise. This helps your body maximize the amount of air you breathe in during a workout.

5 New Exercises You Need To Try

If you’re looking to break the monotony of doing the exact same four to five exercises every time you pump some iron then you’ve come to the right place. This article will take explain in-depth how to perform five exceptional exercises you’ve probably never done. Many gym-goers and fitness enthusiasts alike find themselves stuck in the rut of performing the same monotonous routine over and over again. Much of this monotony stems from lack of exercise variety and education on what other movements are effective for their goals. Therefore, this article will take a look at five exercises you’ve probably never done that are suitable for most any gym trainee; if you’re looking to break the monotony of doing the exact same four to five exercises every time you pump some iron then you’ve come to the right place. Try these favorite exercises from Team Labrada.

Chest-Supported Dumbbell Rows
These are a great way to develop mid to upper back strength and they are much easier on the spine than regular dumbbell and barbell rows. Better yet, these require diligent attention to form and remove your ability to cheat the way up, as many people do with dumbbell rows, since your body is held static and there is little momentum involved.
Execution:
Adjust a freestanding bench to about a 45 degree incline (adjust based on the length of your arms)
With a pair of dumbbells on the floor under the bench, face the bench and lean on it with your chest touching where your head would normally be if you were doing DB presses
Reach down and pick up the dumbbells as you lean pronated on the bench
While keeping your elbows close to your sides pull the DBs up towards your midsection; make sure to squeeze your lats at the top of the motion
Slowly lower the weights back to the starting position; this completes one repetition

Glute-Ham Raises
Glute-ham raises are one of the most effective exercises for developing the posterior chain muscles (spinal erectors, hamstrings, calves, glutes). Don’t underestimate these, as many people can’t even complete one rep using just their body weight. If you have a GHR machine in your gym then you’re in luck!
Execution (on GHR machine):
On a GHR machine, mount the apparatus so you’re facing away from the foot/heel pads (i.e. your face will be looking at the ground at the bottom of the movement)
With your feet on the platform (and ankles pressing against the rollers) and thighs resting against the leg pads, slowly lower yourself by extending your hamstrings until your body is about parallel with the floor
Now explode back up the to the starting position by contracting your glutes and hamstrings, this completes one rep
• NOTE: If you cannot do a rep with your bodyweight, use a partner to help assist you. You may also use an inflatable exercise ball to help push off of on the concentric portion of the movement

Alternative Execution (without GHR machine):
Setup much like you would on a GHR machine, but while kneeling on a floor mat.
Have a partner/gym buddy hold your heels down, similarly to how the rollers of GHR do.
Execute the repetition in the same fashion as noted above

Barbell Overhead Squats
These are arguably the most challenging squat variation you can perform as they require a strong core and lower body, as well as strong delts and traps. You may need to play around with your stance on these and find the right foot width; start by taking a stance with your feet about shoulder width apart.
Execution:
With an Olympic bar, setup like you would for doing overhead military presses in a squat rack. Note to take a wide grip; your hands should be near the end of the collars on the bar.
Un-rack the bar and take 2-3 steps backward, lining your feet up much like you’re about to perform a regular back squat.
Now get set into position by pressing the bar overhead and holding it directly over the mid-line of your body.
Begin the movement by lowering yourself until your hips break parallel with the top of your knee, while holding the bar static over your head/mid-line of the body.
Once you are completely lowered, explode off the heels back to a standing position, with the bar still overhead; this completes one repetition.

• NOTE: This is arguably the most technical lift in this article and will take a significant amount of practice to master. Be patient and consistent!

Floor Presses
The floor press is an excellent variation of regular bench presses, performed while lying supine on the floor (hence the name floor press). This exercise is a great alternative from usual chest and tricep exercises like dips, flyes/pec deck, push-downs, etc…
Execution (can be performed with barbell or dumbbells):
Begin by lying on the floor supine in a power rack with the safety pins removed and the bar holders placed about knee level
Your neck should be about parallel to where the bar is, similar to how you would setup on a normal bench press
Take a slightly wider grip than you would on normal bench presses and adjust as needed
Lay your legs flat out along the floor, this forces you to keep your glutes on the ground so you can’t “cheat” the weight up
Tighten your shoulder blades and press the bar out of the rack similar to how you would begin a normal bench press
Lower the bar until your elbows touch the floor, pause for a moment, and press the weight back up to the starting position

DB Six-Ways Laterals
It seems like the exercise selection for working the deltoids is rather minimal, so these are a great movement to add some variety to your shoulder training. Beware these are quite a bit more challenging than usual dumbbell side laterals. The movement consists of 6 different motions, all targeting the deltoids (mostly the anterior and medial heads).
Execution (can be done seated or standing):
With each hand holding a dumbbell setup in position like you would be if you were performing typical DB side laterals (your hands should be pronated throughout the entire movement). The first movement is identical to a side lateral, but once you complete that motion keep the dumbbells static in the top position (i.e. your arms should be straight out to your sides). Now bring your arms so they are straight out in front of you and again keep the dumbbells static in this top position; this completes the second motion
Now elevate your arms so they point straight up towards the ceiling, and hold at the top; this completes the third motion
Now to complete the next three movements, you simply reverse the first three motions you just performed
Once all six motions have been performed and the DBs are back in the starting position, you have completed one repetition.

Conclusion
Hopefully by incorporating these movements into your routine you’ll find some new pep in your gym routine. Better yet, these movements will make you stronger all over and help you shape your entire body. If you’re unsure of how to perform any of these exercises don’t be afraid to look for visual demonstrations on the Internet. Safety and proper technique is key when doing these movements.

Cinnabon Protein Bread

INGREDIENTS
• 3 egg whites
• ½ cup plain Greek yogurt
• ¼ cup honey
• 1 teaspoon vanilla extract
• 3 scoops Labrada vanilla whey protein powder
• ½ cup oat flour
• 1 cup rolled oats
• 1 cup almond meal flour
• ¼ cup baking stevia
• 2 tablespoons cinnamon
• 2 teaspoons baking powder

METHOD
1. Preheat oven to 350 degrees F. Spray a standard sized loaf pan with nonstick spray and set aside.
2. Add egg whites, yogurt, honey, and extract to a mixing bowl. Whisk together until mixture is smooth.
3. Add in the remainder of ingredients to the mixing bowl and stir together until well combined.
4. Pour the batter into loaf pan, smoothing down with the back of a spoon.
5. Bake in the oven for 42-44 minutes, or until toothpick or knife comes out clean when inserted in center of loaf. 6. Let cool for 1 hour then slice into 16 pieces.

Enjoy!

NUTRITIONAL INFORMATION
Makes 16 servings
1 serving = 1 slice of bread
Macros for 1 serving: 128 Calories, 8.9g Protein, 13.1g Carbs, 4.8g Fat, 5.6g Sugar, 2.1g Fiber

Tips:
• You can use this recipe to make great muffins, too!
• You can substitute honey with any sticky sweetener, such as agave or maple syrup.C

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Powerful Benefits of TRX

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It’s Perfect for all fitness levels

It doesn’t matter if you’re an athlete or interested in switching up your normal fitness routine; functional training including TRX training and Bailey’s TRX classes, are beneficial for all levels, athletes or non athletes. Since you are able to change you body position slightly through the various movements, the workout load may be increased or decreased based on your fitness level, making it suitable for everyone.

 

You improve your cardio endurance and strength simultaneously

Training with TRX straps will improve your overall strength while greatly improving your cardiovascular capacity. You have the option to alter your speed of your performance for any exercise move, helping you to give your heart and lungs a killer workout while increasing your muscular strength throughout your arms, core and legs through a variety of movements.
It helps achieve any fitness goal you have

Because of the versatility of the TRX suspension training, it helps strengthen your entire body, helping you achieve your over all fitness goals. Want to run faster? Want to improve on your pull ups? Are you signing up to run your first 10k? TRX can help you achieve that goal! Whatever your aim, regular TRX suspension training will get you there.

 

 

You meet friends and get the support you need through TRX class

At Bailey’s we don’t just build muscle, we build friendships and give you the support you need to succeed. Try a TRX class today and get any questions you have answered on proper form technique, strategy and more.

Visit https://baileysgym.com/page/Class-Schedules.aspx to find a TRX class near you!

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Low impact nature

Because of its suspended nature, TRX suspension training is very low impact and means that your joints are not put under much stress. In turn, this means that there is a low risk of injury, allowing you to train as hard as you wish with less risk of causing or agitating a pre-existing injury.

 

 

It’s unconventional and gives you a break from your normal workouts 

Sometimes the monotony of going to the gym can be tedious, and we can often struggle to keep motivated with our fitness programmes. TRX suspension training is unlike any other technique for working out and can be mixed into your normal training to liven it up. This will keep you engaged and looking forward to your sessions time and again. By combining TRX suspension training with other activities, you will be able to get a great workout in a fun and new way.

5 Ways to Naturally Boost Your Metabolism

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It’s no secret, as you age, metabolism tends to slow down. Why does this happen and how does is effect your body weight? Simply stated, metabolism is a complex physical and chemical process which occurs in a living cell or organism necessary to maintain life. This is the rate that your body burns calories in order to sustain bodily functions including digestion, sleep, recovery, physical activity and even breathing.

Metabolism will differ from person to person and can be increased or slowed down due to food & water intake, exercise, body temperature, hormones and stress. To stay thin, strong and fit, even as we age, taking proper care of metabolism is vital. Weight loss is all about burning more calories than what you are consuming. Periods of inactivity, fast food and stress can all slow down the metabolism. Luckily, there are natural ways to increase it and reverse the damage.

Three Simple Steps to Boosting Metabolism

  1. Build Lean Muscle With Weight & Resistance Training

Many times we hear that to lose weight we must do cardio and eat less and little emphasis is put on resistance training. While this initially favors for the scale to decrease, it can have very negative long term results. It is important to realize that our body’s do not care what they look like on the outside. It has one priority and that is survival. It will do anything within its power to sustain your life. When we dramatically cut calories and add in just cardio our body will see it is in a deficit and will use 2 types of fuel sources to make up the difference; Muscle the body doesn’t see as necessary for survival will be stripped and fat will also be pulled. If you aren’t lifting to preserve muscle, it will atrophy. As our weight decreases because of the lowered nutrition and cardio our bodies metabolic rate will also decline because of the muscle that is shed. This effectively takes your current deficit and squeezes it smaller. Ultimately giving you diminishing returns on your caloric restriction and cardio time output. You also weigh a bit less, so your body will have less to move, again less calories burned for the same activity. You burn more calories per day when muscle increases. Aim for a few weight lifting or resistance training sessions mixed in with cardio or group fitness classes for best results.

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Protect your metabolism and lift weights. Lift as heavy as proper form will allow and constantly seek for more and more strength. It is in our best interest to keep as much muscle as possible while trying to lose fat.

2. Get your Omega 3’s 
According to Dr. Edward Group with Global Healing Center, “omega-3 fatty acids reduce the production of a hormone called leptin, a natural chemical that lowers your metabolism.” Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.” Examples of foods with high omega-3’s are fish, fish oils, nuts, seeds and flax seed.

 

3. Drink water and lots of it!  

Studies have shown water has the potential to increase fat burning while detoxifying the body and suppressing appetite. It is recommended to drink at least 8 glasses of 8 ounces of water a day and more when you engage in exercise. A dehydrated body cannot function as well. Water is also used to transport nutrients in the body and assist with muscle repair and growth.

 

4. Sleep 

Not getting enough sleep is another way to slow down your metabolism. Think about it, if your body is fatigued, how do you expect it to work at its optimum? Understandably, an exhausted body will not be as efficient in burning calories so make sure you get plenty of good night’s rest. A well-rested you will be a lot more efficient. Aim for 7-9 hours per night.
5. Diet

Nutrition accounts for most of our results when it comes to aesthetics. Have you ever heard the term, you can’t out train a bad diet? There is some truth to this! Avoid eating poorly and instead, maintain a healthy diet. Try to avoid high fatty and processed foods and reach for something healthy, organic, and as natural as possible. Food is what you need to fuel your workouts and maintain a healthy body and mind. Think of food as a tool to help you reach your goals. Muscle needs calories to grow. Restricting food long term may severely hamper your metabolism long term. Eat for your goals!

Chocolate Chip Pumpkin Protein Cookies

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October is the perfect time for pumpkin recipes! Try this delicious recipe featuring our Rule 1 Vanilla Protein Protein Powder!
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Ingredients:
60g Rule 1 Vanilla Protein Powder
1/4 cup coconut flour
1/4 cup  organic stevia blend
1 tsp. ground cinnamon*
1/4 tsp. ground nutmeg*
1/4 tsp. ground ginger*
1/8 tsp. ground cloves*
1/2 tsp. baking soda
1/4 tsp. salt (optional)
2/3 cup 100% pure pumpkin
1/4 cup (2 large) egg whites
2 tbsp. Earth Balance Butter
1/2 tsp. vanilla extract
1/4 tsp. sugar free maple extract (optional)
1/4 cup (1 oz.) chocolate chips
*or 1 1/2 tsp. pumpkin pie spice
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Calories (per cookie): 65kcal, Fat: 3.0g, Sat fat: 1.6g, Carbs: 5g, Fiber: 2g, Sugar: 3g, Protein: 6g, Sodium: 151mg