Wednesday, October 14, 2015

Pumpkin Protein Pancakes

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(Need an easy to follow meal plan? Click here)

If you’re craving something pumpkin-flavored for breakfast, forget about a sugary pumpkin spiced latte and go for these pumpkin protein pancakes. Not only do they have a lot less sugar and fat than a usual PSL, they are also packed with 22 grams of protein. Now that sounds like a much better way to enjoy this fall flavor.
Total Time: 25 min.
Prep Time: 15 min.
Cooking Time: 10 min.
Yield: 2 servings, 3 small pancakes each
Ingredients:
1 cup pumpkin puree
¼ cup unsweetened almond milk
3 large egg whites (⅓ cup)
1 tsp. pure vanilla extract
1 cup quick cooking oats
1 scoop whey protein powder, vanilla flavor
½ tsp. ground cinnamon
½ tsp. ground nutmeg
1 tsp. baking powder
Nonstick cooking spray
2 Tbsp. reduced fat (2%) plain Greek yogurt
Preparation:
1. Combine pumpkin, almond milk, egg whites, and extract a medium bowl; whisk to blend. Set aside.
2. Combine oats, protein powder, cinnamon, nutmeg, and baking powder in a medium bowl; mix well.
3. Add oat mixture to pumpkin mixture; mix until just blended.
4. Heat large nonstick skillet lightly coated with spray over medium heat. Ladle about ¼ cup batter for each pancake; cook for 2 to 3 minutes, or until bubbles form on top. Flip. Cook for 90 seconds, or until golden brown and cooked through.
5. Divide pancakes between two serving plates; top evenly with yogurt.
Tip: Leftover pancakes can be reheated in the toaster.
(Need an easy to follow meal plan? Click here)
 
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Sunday, August 9, 2015

What Is Body Beast? review by Eric Medina

If your feeling flabby and soft than this is the program for you. This program was made to target your entire body from head to toe, and now for the first time ever you can stream these workouts right to your laptop or smart phone using BEACHBODY ON DEMAND.


What Is Body Beast?

  • It is a serious workout that involves weight lifting.
  • This program is made to create that amazing lean body.
  • Drop sets, force sets, dynamic sets etc.
  • If you want to pack on some muscle and get lean and hard than the BEAST is for you!

What Equipment Is Needed For Body Beast?

  • Dumbbells – You will want some decent weight variations. I am pretty strong, but I started with 5-25lb adjustable dumbbells and 2 30lb dumbbells. That worked well.
  • Bench – Get a bench if you can otherwise you can use a blow up exercise ball. They do have a guy doing modified moves.
  • Pull Up Bar – Again if you can use a real pull up bar then do so and use a pull up assist band if you have too. The first few times I had to use bands which was OK, but of course real pull ups are always better.
  • That is really it… like I said you can follow the modified and get away with just some dumbbells, a stability ball, and some resistance bands.

What To Expect?

  • You are going to get sore! I have to say I haven't really done any old school lifting in awhile. The first time I did Build-chest/tris I have to say I was sore for days! Also remember my heaviest weights were only 30lbs!!!
  • Go at your own pace and write down the weights you use. Take notes if the weight was too much or too little and adjust the next time around. That is the only way you are going to get stronger and bigger.
  • There is a Build & Bulk phase which you can choose from. Not like it is easy to get all jacked up, but for me at 6’3″ I know I am never going to be huge nor am I looking for that sort of physique. I choose the Build phase which focuses more on getting you I would say in beach shape then huge… In reality you are going to look good doing either and get results.
  • Watch out for LEG DAY! I could not walk for 2 days lol.
  • Also watch out for Sagi Kalev and he jokes and jabs at the guys for being girly men. His accent and funny way of saying things is pretty funny!

Check out here how you can access all these workouts completely free for 30 days!!

Saturday, August 8, 2015

Health Effects of Caffeine

Who loves coffee?!? Do you actually KNOW the effects of caffeine? Well click below because your about to find out!

Do you drink caffeinated drinks for a daily pick me up or more for the taste?

Health Effects of Caffeine

 

Caffeine has its perks, but it can pose problems as well. The best thing you can do is to find out how much is too much for you, as well as the overall health effects of caffeine. Once you know the health effects of caffeine you can properly determine whether you need to curb your consumption.
Do you rely on caffeine to wake you up and keep you going? Well you aren’t alone. Caffeine is used by millions of people every day to increase wakefulness, alleviate fatigue, and improve concentration and focus. This can be a problem.

Health Effects of Caffeine

Caffeine is a powerful stimulant, and it can be used to improve physical strength and endurance if used properly, but it can also have some very bad side effects on your health if over used and over consumed.

Where can caffeine be found and is there a difference?

 Caffeine is found in Coffee, Green Teas, Energy Drinks, soda, and in a pill form. Caffeine that you find in soda, pill form, or in the majority of energy drinks are synthetic versions of caffeine which is not a form of caffeine you want to be consuming. Then add the sugar levels that are in soda and most energy drinks, and you are on the road to weight gain and an unhealthy body. If you are going to consume caffeine it should only come from coffee, green tea, or if you are using an energy drink you need to verify that it is coming from green tea or other natural herbs that have been found safe for consumption. The cleanest most natural energy drink on the market is Energize by Beachbody. This product can found in their top selling Performance Nutrition Line.

How much is too much and what are the health effects of caffeine?

Some science says that up to 400 milligrams (mg) of caffeine a day appears to be safe for most healthy adults. The key word here is “Appears”. The newest science has shown that low doses of caffeine may have beneficial effects on the body, where high doses can hinder how the body operates.
Caffeine dosages really should be tailored to each individual. If you are new to caffeine or supplements that contain caffeine, keeping consumption at 100 mg or lower per dose would be a good idea. Typically, 200 mg or less of caffeine has shown to have fat-burning and performance improvement properties. Heavy caffeine use can cause unpleasant side effects, and caffeine may not be a good choice for people who are highly sensitive to its effects or who take certain medications.
Heavy daily caffeine use that is more than 400 mg a day may cause side effects such as: Insomnia, Nervousness, Restlessness, Irritability, Digestion issues and Bloating, Fast Heart Rate, Muscle Tremors, and Weight gain just to name a few.
High doses have been found to not improve performance or aid in fat burning because it causes sedation and relaxation effects by triggering those receptors in the brain. It also creates an inhibition of serotonin levels, acetylcholine, and your adrenaline system. When this happens to these systems you will see slowing in performance, and fat burning abilities.
Of course you only want the health effects of caffeine that are good. So you may need to take a look at your consumption and see how you can curb your caffeine habit to bring your consumption to the levels that will have a positive benefit.
Depending on your consumption, cutting back on caffeine can be challenging. An abrupt decrease in caffeine may cause withdrawal symptoms, such as headaches, fatigue, irritability and nervousness. Fortunately, these symptoms are usually mild and resolve after a few days.
To have health effects of caffeine that will benefit you, try these tips to get your consumption in line:
  • Keep tabs. Start paying attention to how much caffeine you’re getting from foods and beverages. It may be more than you think. Read labels carefully. Even then, your estimate may be a little low because not all foods or drinks list caffeine.
  • Cut back. Remember to do it gradually. Decrease the amount by a few ounces each day. Avoid drinking caffeinated beverages late in the day. This will help your body get used to the lower levels of caffeine and lessen potential withdrawal effects.
  • Go decaf. Most decaffeinated beverages look and taste the same as their caffeinated counterparts.
  • Shorten the brew time or go herbal. When making tea, brew it for less time. This cuts down on its caffeine content. Choose herbal teas that don’t have caffeine.
  • Check the bottle. Some over-the-counter pain relievers contain caffeine, and can be as much as 130 mg of caffeine in one dose. Look for caffeine-free pain relievers instead.
The bottom line is that caffeine can be a part of your daily routine if consumed at doses that benefit your health versus hinder it. When done this way, most of the time it doesn’t pose a health problem. Be mindful of those situations in which you need to curtail your caffeine habit. If you plan on using nutritional supplements that have caffeine make sure that is a high quality product that uses naturally low doses of caffeine, such as the Energize from the Beachbody Performance Line. Also keep in mind that when consuming these products you may have to keep your other caffeine beverages to lower levels.
When taking these things into consideration it will provide you the positive health effects of caffeine versus negative effects.

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Tuesday, August 4, 2015

What's The Problem With Gatorade?

**Alternative sports drink listed below**

What's The Problem With Gatorade?High Fructose Corn Syrup = 100% Simple Sugar


Gatorade is by far the most popular sports drink in the world, but is it the best? To determine the answer all you have to do is read the ingredients and do a little basic research on studies that have been done by independent organizations such as the American College of Sports Medicine. If you do, you'll quickly discover that most of the smaller specialty sports drinks are far superior to Gatorade.

High Fructose Corn Syrup
The root of the problem lies in the carbohydrate source used in Gatorade products, high fructose corn syrup, which is 100% simple sugar. This is the same carbohydrate that is used in candy and almost all brands of soda. Even Gatorade's new advanced "G" formula use high fructose corn syrup for 100% of it's carbohydrate content.

Aren't All Carbohydrates The Same?
Unfortunately no, all carbohydrates are NOT the same. Independent research on endurance athletes has shown the benefits of complex carbohydrates such as maltodextrin over high fructose corn syrup, sucrose and other forms of simple sugar. A little bit of simple sugar is okay when used in conjunction with complex carbohydrates, but you should look for sports drinks that contain no more than 50% sugars. I personally only use products that are at least two thirds complex carbohydrates. To determine what's in your favorite sports drink, examine the nutriton label and look at the carbohydrate grams and the sugar grams, if they are the same then the product is 100% simple sugar. The problem with high levels of simple sugars is that they elevate your blood sugar far to high and to rapidly. If you could maintain this inflated blood sugar level it would be great for performance, but unfortunately you can't. In a short time period your blood sugar level will come crashing back down even lower than before you consumed the sugar. You are then left feeling lethargic and even worse your body can no longer as efficiently convert your muscle glycogen into usable energy. In addition, sugar consumption has been shown to inhibit your body's ability to burn fat as an energy source which is completely counter productive to athletic performance.

This "sugar crash" happens to kids when you give them candy, they run around like crazy followed by the crash. It happens to adults when we eat a desert loaded with sugar - we're real happy for a while but then a little later we're ready to doze off on the couch. When this happens to athletes we call it "bonking" (it sounds more athletic than a sugar crash).

Maltodextrin and other complex carbohydrates have additional significant performance benefits over simple sugars including allowing your body to derive up to twice as much energy per hour. This is due to the fact that water/fluid is the transport vehicle that allows the carbohydrates to be absorb and converted into blood sugar to fuel your muscles, and the amount of carbohydrate that can be transported by the fluid is limited. Fluids are absorbed through osmosis when they are equal in concentration to your body fluids (isotonic). Sports drinks that contain complex carbohydrates instead of simple sugars can contain nearly twice as much energy in an isotonic state compared to drinks containing 100% simple sugars. This is explained by the fact that the molecular structure of complex carbohydrates by definition is much larger than that of simple sugars, so as you add complex carbohydrates to the drink it increases the concentration (osmolality) more slowly thus allowing more total calories to be available at the point of absorption (isotonic).

So why does Gatorade use high fructose corn syrup? Since I don't work for Gatorade I can't answer for them, but I can tell you that it is an inexpensive carbohydrate and it is very sweet. Inexpensive ingredients increases profits and most people like sweet drinks - a winning combination for Gatorade. However, if your priority is performing your best, you might want to rethink your drink.

What Are The Alternatives
 A much better alternative sports drink is one that has natural sugar (like stevia) and one that has the proper serving size. I found that HYDRATE is the best sports performance drink on the market today.

How does exercise help depression and anxiety?

This article may help you if you are currently feeling depressed. How you ask? Check out the article and see why exercising may ease your symptoms.


Exercise for Depression and Anxiety

 

Depression and anxiety symptoms often improve with exercise. When you have anxiety or depression, exercise often seems like the last thing you want to do, but once you get motivated, exercise can make a big difference. So, how do you Exercise for Depression and Anxiety?
First you need to have a greater understanding on how exercise can make a difference in depression and anxiety symptoms. The links between anxiety, depression and exercise are not entirely clear, but working out and other forms of physical activity have shown that it can definitely ease symptoms of anxiety or depression and make you feel better. Exercise has also been shown to help keep anxiety and depression from coming back once you are feeling better and symptoms have subsided.

How does exercise help depression and anxiety?

Regular exercise for depression and anxiety may help ease symptoms in a number of ways, which may include:
  • Releasing feel-good brain chemicals that may ease depression (neurotransmitters, endorphins and endocannabinoids)
  • Reducing immune system chemicals that can worsen depression
  • Increasing body temperature, which may have calming effects
Regular exercise has many other psychological and emotional benefits, as well. It can help you:
  • Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.
  • Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.
  • Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on its own can lead to worsening symptoms.
Now that you have an understanding of how it can help, what can you do to Exercise for Depression and Anxiety? Research has shown that physical activity such as regular walking, gardening or other forms of physical activity may help improve mood. Keep in mind that Physical activity and exercise are not the same thing, but both are beneficial to your health. The same research has shown that those who used exercise that incorporated progressive resistance training, and cardiovascular training showed a greater improvement and maintenance of depression and anxiety.

Exercise for Depression and Anxiety

With that said, many people don’t seek out exercise because they don’t want to go to a gym or fitness facility due to their depression and anxiety. So what is the answer?
The answer is to utilize at-home fitness and exercise programs such as Beachbody’s 21 Day Fix, P90X, TurboFire, Insanity, and others that provide resistance and cardiovascular training in a planned and structured format. This progressive exercise combined with a structured plan, and where you don’t have to leave your home is great way to create that improvement or maintain that Exercise for Depression and Anxiety can bring to a person.
One of the other things that many people don’t have with going to the gym to exercise for depression and anxiety is support. With a Beachbody Club Membership, each person gets a FREE Coach to support him or her. This can be a great benefit to those who have to exercise for depression and anxiety. If you start with a Beachbody Premium Membership, you’re first 30 days is FREE, and it gives you access to Beachbody On-Demand, an amazing meal planner, and much more! After your free trial ends, you’ll continue to stream world-class programs, such as P90X®, P90X2®, P90X3®, INSANITY®, and more from our massive Beachbody Member Library.
So take advantage of exercise to provide benefits to your overall health, and to improve or manage depression and anxiety.
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Monday, August 3, 2015

5 Supplements That Could Transform Your Workouts

5 Supplements That Could Transform Your Workouts

5 Supplements to Transform Your Workouts


ENERGIZE
The goal of this lemon-flavored pre-workout mix is to improve performance, increase focus, and delay muscle fatigue. It does this with three key ingredients.
Low dose caffeine from green tea. Research indicates caffeine works via the central nervous system, delivering signals to your brain that energize you both mentally and physically. The current thinking is that low dose caffeine is every bit as effective as high dose—without the jitters.
Beta-alanine. This amino acid is a precursor to carnosine, a substance in your muscles that reduces fatigue by shielding against acid build up. One side effect of beta-alanine can be a slight tingling in the face or extremities—a feeling I’ve come to love because it tells me the stuff is working.
This anti-inflammatory phytonutrient is believed to increase the production of mitochondria, the “batteries” that make cells work. It’s also what gives Energize its disco-yellow color. Try Energize here.

HYDRATE
This citrus-flavored supplement is intended to be used during workouts to keep you well, hydrated. It also replenishes electrolytes. It does this by capitalizing on a fancy concept called osmosis.
Long story short, liquids containing fewer particles (ex. sugar, for example) will pass through a permeable membrane (ex. your stomach lining, for example) into a liquid with more particles in an effort to create a particle equilibrium between the two areas.
Many sports drinks contain a lot of sugar in an effort to both hydrate and fuel the body. The problem with this is that they’re hypertonic—meaning they contain more particles than blood—so they don’t absorb well. The result is they slosh around in the stomach, and any athlete who’s ever experienced “gastrointestinal discomfort” after chugging a bottled sports drink knows what I’m talking about.
Hydrate contains fewer particles—meaning they’re hypotonic—so it is absorbed by the bloodstream faster. The results is you hydrate more effectively and maintain a better electrolyte balance. This is especially important to athletes, considering that even slight dehydration can have a huge impact on performance. Try Hydrate here.

RECOVER
While carbs can play an important role in exercise recovery, the current thinking pinpoints protein—about 20 grams of high-quality protein—should really be the focus. Right after you work out, your muscles go into serious rebuilding mode. By consuming protein within 30 minutes of working out, you give your body the building blocks it needs to do this effectively.
Recover is chocolaty post-workout drink does this with a propriety blend of fast-absorbing whey protein, medium-absorbing pea protein, and slow-absorbing casein protein to assure you have protein on hand for the entire process. Within the blend you’ll also find an optimal combination of branched chain amino acids (BCAAs), amino acids that are especially useful for building muscle.
It also contains pomegranate extract, which contains ellagitannins, powerful anti-inflammatory polyphenols shown to be highly effective for recovery from exercise. Try recover here.

RECHARGE
Sleep is when all of your body’s natural recovery processes ramps up. To take full advantage, this pre-bedtime, vanilla supplement contains micellar casein protein. (Micellar means it’s especially pure.) Casein is especially useful during sleep because its slow absorbing nature means it will keep muscle synthesis going strong during most of the process. One recent study showed casein before bed increased amino acid activity for seven and a half hours.
Recharge also contains BCAAs as well as tart cherry extract, a natural anti-inflammatory substance packed with phytonutrients known as anthocyanins that have also been shown to mitigate exercise-induced muscle damage. Tart cherry also contains melatonin, a hormone that can improve sleep quality.
The reason for the various anti-inflammatories in the line is to attack inflammation as many ways as possible. “As an athlete, where inflammation is exercise-induced, what can the effect of nutrition do?” Dr. Alamdari pondered. “We are really trying to tackle whole body exercise-induced inflammation, taking multiple pathways.” Try Recharge here.
 
CREATINE
Rounding out the Beachbody Performance Line is a proven, safe creatine supplement. When you push your workout so hard that your muscles run out of oxygen, your body relies on phosphocreatine to generate adenosine triphosphate (ATP), the substance your body uses for energy. Supplementing creatine means you get a little more ATP, which means you can hammer out another rep or two.
There are several forms of creatine and every so often “the next big thing” comes out, but it never lives up to the hype. Beachbody Performance is creatine monohydrate, the most proven form around. It’s also sourced from Germany, a country known for the purity of its creatine.
If you’re supplement savvy, you know why it’s important to use “safe” as an adjective when discussing creatine, a substance steeped in misinformation. To counter stigma like this—and to give a clear, direct message that the entire Beachbody Performance Line is safe and legal, we’ve taken the extra step to have them NSF Certified for Sport, a program recognized by organizations ranging from the NFL to the PGA. ” There has been news recently on banned substances found in some sports supplements,” explained Michael Wilson, Beachbody’s Executive Vice President of R&D (and fellow cyclist), “We certified our Beachbody Product Line to give our customers the added assurance, whether they’re weekend warriors or professional athletes, that the advantage we’re giving them is safe and complies with the highest level of requirements in professional and amateur sports.” Try creatine here.


Try the entire performance line here http://teambeachbody.com/shop/-/shopping/BBPUltStack?referringRepId=496581

Friday, July 31, 2015

Are Carbohydrates Bad?

Do you know all the facts about Carbs? Do you know if you need to cut carbs out of your diet or add some into your diet? Are all carbs created equally?
They're a lot of misconceptions about Carbs, but this article definitely clears the air!!



Are Carbohydrates Bad?



Are Carbohydrates Bad? They make you fat right? Come on it must be true, you read articles about it all the time. So they must make you fat…right?
Here is the deal. There is one small problem, carbohydrates are very important. In fact, carbohydrates (especially the right kind) are essential to your body. They aid in muscle growth, providing energy, as well as providing your body many other benefits. So, Are Carbohydrates Bad? The answer is NO!
Now let’s be real. Lumping all carbs together into one category is like saying all quarterbacks who play in the NFL will be just like Joe Montana. It would be absurd to call all carbs bad when vegetables and fruits are also carbohydrates. With that said, I would have a hard time believing that you would think that a nutrition plan attempting to completely purge carbohydrates would be a good idea. I have a feeling you are a pretty smart cookie (oh, that would be a bad carb). So to suggest that all carbs are evil, is just plain nonsense.
Let’s take a step back and take a hard look at reality, compared to personal preference. I need to ask you a question. Are you willing to wipe the slate clean and start fresh with the truth about carbohydrates? I am going to assume you said yes, either way I am going to give you the facts.

Are Carbohydrates Bad?

 Are Carbohydrates Bad? Will bread and grains make you fat? Uh, NO! Blanket statements just don’t work. The “don’t eat carbs” or “Carbohydrates are Bad” statements are just that, Blanket Statements. Statements like these just confuse the general public. The reason people get confused, is that most don’t have a nutrition background or truly understand what qualifies as a carbohydrate. 95% of us look at food as simply that, FOOD. All blanket statements have done is cause people to adjust their diets in a way that keeps their bodies from functioning properly. This is why many people have been going out of their way to avoid certain foods, like bread, rice or potatoes. When in fact, these foods can have a place in a balanced nutrition plan and can play a role in helping you lose weight or gain lean muscle.
Now you know that carbs as a whole are not bad, BUT there are certain types of carbs that are not good for your body. Generally, these types of carbs will make you feel bloated and tired. These types of carbs often contain processed sugars, corn syrup, or are white flour based foods, and the list can go one with all the other processed crap available. If you cannot grow it, or it doesn’t come from minimally processed whole grains, it is not good. Yep, simple as that.
It comes down to the food manufactures like to confuse people. If they can get the general public to buy into what they are saying about a particular food, macronutrient, or diet, they make money and lots of it.
So back to the question at hand… Are Carbohydrates Bad?
NO, but all of us could gain a better understanding to guide our eating habits. Eating vegetables and fruit, as well as high quality, high fiber grains are an important part of healthy nutrition. If you truly want a balanced healthy nutrition plan that will aid in weight loss or muscle gains you really need to have at least 100 to 200 grams per day depending on your daily level of physical activity and exercise.
The overall message is, you cannot consume bucket-loads of refined low quality carbohydrates and chase them down with and extra-large soda and say, “well they said carbs aren’t bad”. I know you are smarter than the average bear and understand that you need to choose your carbohydrates wisely to have a healthy nutrition plan. It is about eating more good foods such as lean proteins, colorful vegetables, a variety of fruits, high-fiber grains, healthy fats, and cutting out the highly processed garbage such as candy, soda, sugar-loaded foods, poor quality breads, and boatloads of pasta.
Another important factor is choosing the correct portions of the carbs you consume. This can be as important as the kind of carbs you choose to eat. Grain and fruit carbohydrates should be smaller portions than vegetable carbs. If you need assistance with nutrition, portion sizes, and proper balance of carbs, proteins, and fats you may want to check out the 21 Day Fix on Beachbody On Demand. It has an amazing nutrition plan that creates the perfect balance of nutrients and portions. If you struggle with cutting out the crap, you definitely want to take a look at adding a total nutrition shake like Shakeology.
When it’s all said and done, if you are eating healthy and choosing wisely 85-90 percent of the time your body will be happy, you will have energy, and you will lose weight, gain muscle or maintain depending on your goals. You now know the truth to the question “Are Carbohydrates Bad?”
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