Power Your Workouts With These Homemade Pre-Workout Gummies

For many of us, a shaker cup full of pre-workout is an absolute necessity before hitting the gym. Every sip gets us pumped, focused, and ready to power through whatever challenge we’re about to take on.

If you want to mix up your pre-workout routine, grab a tub of your favorite formula (we’re digging BodyTech’s Rainbow Sherbet Flash Point) and make yourself a batch of these pre-workout gummies. Created by The Vitamin Shoppe nutritionist Casey Stahl, they might just be the most creative (and delicious!) way to power up.

Plus, they also pack a little collagen and gelatin, which provide amino acids your joints need to crush it day in and day out.

Rainbow Sherbet Pre-Workout Gummy Bears

*makes about 125 gummies (4 servings)

Ingredients

2-4 scoops BodyTech Rainbow Sherbet Flash Point Pre-Workout Concentrate
1 scoop The Vitamin Shoppe brand Collagen Peptides Powder
1 cup water
1 oz gelatin

Instructions

Combine Flash Point, collagen, and water in a shaker cup and shake well.
Heat a saucepan to medium heat and add the mixture to the pan.
Bring the mixture to a slight boil (bubbles will just start to form) and remove from the heat.
Slowly add the gelatin, whisking until fully dissolved before adding more.
Use a dropper or turkey baster to add the mixture to gummy bear molds. (Try to avoid as many bubbles as possible.)
Place molds in the refrigerator to set, about 10 to 30 minutes depending on mold size.
Once set, pop the gummy bears out of the molds and store in an air-tight container in the refrigerator for up to two weeks.

Nutrition for one serving (about 30 bears): Calories: 14 • Fat: 0g • Carbohydrate: 0g • Fiber: 0g • Sugar: 0g • Protein: 4g

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

February 14, 2019February 15, 2019

The Editors of What's Good

How To Create A Killer Circuit Workout

Whether you’re sweating in your basement or your favorite fitness class, all-in-one circuit workouts are a surefire way to fire up all of your muscles and leave your heart pounding. Use this guide to create your own.

What Makes A Circuit A Circuit?

In basic terms, a circuit is a workout in which you perform a series of exercises with little (or no) rest in between. Then you rest and repeat.

“Circuits are fun and flexible because the options for creating them are limitless,” says strength and conditioning coach Keita Minakawa, C.S.C.S. You could string bodyweight moves together to give your cardio training a boost, or go with weighted moves to build strength.

All you have to do is choose the exercises, weight, reps, and rest that fit your goals and fitness level and voila, you’ve got a perfectly personalized workout.

Building A Circuit Workout

To make sure your DIY circuit workout is as effective—and safe—as possible, follow these five steps when creating it.

1. Choose Your Workout Goal

The exercises you include, amount of weight you use, and amount of rest you take in a circuit workout all depend on what you want that workout to accomplish.

Generally, Joe Rodonis, C.P.T., recommends choosing one specific focus—like lower-body, upper-body, core work, or conditioning (a.k.a. cardio). If you’re homing in on specific muscle groups, consider whether you want to emphasize building strength, building muscle, or a combination of the two.

Once you’ve got that down, planning out the rest of your circuit is a whole lot easier.

2. Pick Your Exercises

Next, choose anywhere from three to eight moves that reflect your goals to include in your circuit.

For a well-rounded lower-body workout, for example, you might choose:

squats
reverse lunges
jump squats
glute bridges
high knees

To keep your circuit interesting and challenging, try to incorporate exercises that get you moving in all planes of motion—backwards, forwards, side-to-side, and rotationally. “Regardless of your specific goals, moving in all planes of motion is beneficial because it trains your muscles at different angles and improves overall movement,” says Minakawa. In the lower-body circuit above, for example, you could swap the reverse lunges for lateral or curtsy lunges.

Then, put your exercises in order.

Consider alternating between moves that focus on different muscles so you can keep moving while giving just-worked muscles some rest. In an upper-body circuit, for example, you might alternate between ‘pushing’ exercises (like pushups) and ‘pulling’ exercises (like pullups).

Or, if you’re going to incorporate plyometric moves (like jump squats), put them after strength exercises, says Minakawa. The strength moves will prime your central nervous system and muscle fibers for the jumping.

3. Determine Weight, Reps, And Rest

Now that you’ve picked out your exercises, you’ll decide how much weight you’ll use, how many reps you’ll perform, and how long you’ll rest for. Again, all depend on that initial goal!

If you’re focusing on building strength, use a heavy weight for fewer reps and give yourself longer rest periods. Stick to five to eight reps of each move and take several minutes of rest at the end of each round, says Mike Luongo, USAW Level 1 sports performance coach and assistant general manager of Evolve Athletic Club. This way, you’ll push your body to failure (when you can’t do another rep) and allow plenty of time to fully recover.

If you want to build muscle and size, use weight you can lift for 10 to 12 reps at a time and rest for about a minute after each round.

And, if you want to shed fat, opt for lighter weights, higher reps, and limited rest. Use weights light enough that you can perform each exercise for 30 to 60 seconds and rest for just 20 to 30 seconds between rounds. The faster pace will keep your heart rate up and train your body’s endurance.

Whatever your particular circuit looks like, try to cycle through about four or five rounds. Or, set a timer for anywhere between 30 minutes and an hour.

4. Start With A Warm-Up

Now that you’ve created the meat of your circuit, remember to take the time to warm up and prep your body to perform first.

Before jumping in, start with 10 to 15 minutes of light cardio, like incline walking, jogging, cycling, or rowing, says Rodonis.

You might also run through a few exercises to warm up the muscles you’ll be using in the workout, adds Luongo. For a lower-body circuit, that might include glute bridges and hip circles. Spend about 10 to 12 reps—or 20 to 30 seconds—on each move.

5. Don’t Forget To Regenerate

Finally, follow up your circuit with a cool-down that includes foam rolling, dynamic stretching, breathing exercises, and/or yoga, says Luongo. This helps your muscles relax while your heart rate safely drops.

From there, give your body ample time to recover between circuit sessions. Minakawa recommends alternating between high-intensity and low-intensity workout days, so sprinkle in something less-demanding—like a walk outside, some yoga, or a mobility class—in between circuit days.

How To Take Your Circuit To The Next Level

As you progress in your circuit mastery, a few simple tweaks to the workout can keep it fresh and challenging. “This is where you get creative, says Rodonis. “Every component of a circuit can be adjusted, so have fun with it and try to challenge yourself in a new way each time.”

Mix things up by increasing your weight or reps—or decreasing your rest time.

You can also turn up the heat by turning your circuit into an AMRAP. In an AMRAP, which stands for ‘as many reps as possible,’ you’ll do as many rounds of your circuit as possible in a set amount of time. It’s a great option if you only have 10, 15, or 20 minutes to work out.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

January 25, 2019February 18, 2019

Mike Simone

Which Pump-Boosting Amino Acid Is Better: L-Arginine Or L-Citrulline?

When it comes to fitness-boosting amino acids, BCAAs seem to get all of the attention. However, two other amino acids deserve some spotlight, too: l-arginine and l-citrulline. Here’s what you need to know about their unique benefits—and which to incorporate into your workout routine.

The Arginine And Citrulline Basics

Arginine and citrulline are both amino acids, the molecules that make up proteins. So, unsurprisingly, you’ll find both amino acids in a number of different foods.

While many protein-rich foods, like fish and nuts, contain arginine, citrulline is found in fruits and vegetables. (The food that contains the highest concentration of citrulline is watermelon.)

Though arginine and citrulline are different amino acids, there’s a reason we often talk about them together. In the body, they constantly convert back and forth from one into the other.

When we consume arginine, an enzyme called nitric oxide synthase (NOS for short) breaks it down into a gas called nitric oxide (NO for short) and citrulline. That citrulline then heads to the kidneys, which recycle it back into arginine so the cycle can continue.

When we consume citrulline, it travels straight to the kidneys to transform into arginine and start the same cycle.

The Performance-Enhancing Effects

That nitric oxide gas both arginine and citrulline eventually produce holds the ticket to their health and fitness benefits. Why? Because it increases blood flow throughout the body.

“Greater NO creates wider blood vessels,” explains Marie Spano M.S., R.D., C.S.C.S., C.S.S.D., sports nutritionist for the Atlanta Hawks, Braves, and Falcons. “This allows for more blood—and more oxygen and nutrient—delivery to muscles.” It also helps the body remove ammonia, a waste product created when we break down protein. Together, these factors help muscles function at their best and delay fatigue.

What does that mean for your workouts? Improved endurance, performance, and recovery, says Antonio Castillo M.S., R.D.N., L.D.N., sports dietitian for the Toronto Blue Jays.

Science backs this up: According to a 2016 study of 22 male cyclists published in the Journal of the International Society of Sports Nutrition, athletes who supplemented with 2.4 grams of citrulline for seven days saw an improvement in trial-time performance and reported less soreness after exercise. Meanwhile, 2017 study of 56 male soccer players published in the European Journal of Clinical Nutrition found that athletes who supplemented with two grams of arginine for 45 days saw significant improvements in their VO2 max (a measure of how efficiently the body uses oxygen).

The NO-producing amino acids offer similar benefits for strength-training athletes, too. One 2010 Journal of Strength and Conditioning Research study, for example, found that lifters who supplemented with eight grams of citrulline saw more than a 50 percent greater increase in barbell bench press repetitions than those who took a placebo. They also reported 40 percent less muscle soreness 24 and 48 hours after exercise.

Plus, bonus! Outside of the gym, research suggests nitric oxide also plays an important role in the bedroom. Case in point: One 2017 study published in Andrology found that a significant portion of men with erectile dysfunction had low arginine and citrulline levels.

Is One Better Than The Other?

Though research has found both arginine and citrulline to boost levels of nitric oxide in the body, most recent research—like this The Journal of Nutrition study—shows that citrulline actually delivers the most benefit.

“Citrulline expands blood vessels to a greater extent than arginine,” says Spano. Why? The body use arginine for a variety of functions, so it doesn’t use all of the arginine it absorbs to produce NO.

Plus, unlike citrulline, higher doses of arginine have been linked to gastrointestinal problems, says Castillo. Because it tends to be poorly absorbed, arginine can even lead to diarrhea when consumed in large amounts.

How To Pump Up Your Workouts With Citrulline

To pump up your performance—and how your muscles look in the mirror—consider adding extra citrulline to your pre-workout supplement routine. (There’s probably some in your go-to pre-workout formula already.)

Spano recommends starting with one gram of citrulline malate and working your way up to five or six grams if you don’t notice much effect at first. This form of citrulline may also help enhance the body’s ability to use oxygen to create ATP, the chemical it uses to produce energy.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

January 14, 2019January 16, 2019

Mike Simone

I Did Planks Every Day For A Month—Here’s What Happened

When I tell people that I have two herniated discs in my lower back at 29 years old, I proudly note that it’s one of the most common injuries in professional athletes. “I just went too hard, I guess,” I smirk.

However, my orthopedist knows I sit on a throne of lies. In fact, I didn’t injure my back during a set of gloriously heavy squats or any impressive feat of athleticism; I just started noticing pain when I bent over to pick something up or rolled over in bed. Why? Apparently because I have a very weak core.

While I can pile on plate after plate during my usual leg workouts and love a good spin or HIIT class, I can’t stand Russian twists, sit-ups, or my sworn enemy: bicycle crunches. So I never work my abs. Ever. (And it’s really backfired on me.)

Despite my general dislike for most abs moves, though, I never 100 percent hated planks. Actually, they were one of the exercises I did during my short stint in physical therapy that seemed to help alleviate my back pain.

Since back pain has continued to be an ever-present annoyance since I fell off the physical therapy bandwagon, I decided to plank every day for a month to see if there really was hope for my core strength.

Week 1: How’s It Feel To Be Below-Average?

Excited as I was for my planking time to (hopefully) improve, I wasn’t even sure how long I’d be able to plank for that first day. My answer: 32 seconds. Twelve seconds longer than I had even planked in physical therapy, that seemed pretty good.

Until I Google searched ‘average plank time for women,’ that is. I was a full minute below the average! I’d never been so below-average at something athletic in my life. Even pushups!

I tried to blame my pitiful plank performance on my injury, but knowing my weak core strength pretty much caused that injury left me feeling terrible.

Although my plank time crept up to 44 seconds by the end of that first week, I was still frustrated with my performance. Every time I got into that plank position, time seemed to move at half-speed—and no amount of fidgeting or staring at the stopwatch on my phone passed the dreaded seconds any faster.

However, since I didn’t really feel sore, I knew I had more to give that next week.

Week 2: Okay, Now This Hurts

Fuming about my below-average planking ability and motivated by my lack of soreness, I was ready to put some oomph into week two.

While I didn’t necessarily feel stronger or have drastically better form throughout my second week of planking, my anger about being below-average really revved up my willpower. With my face red and the veins in my neck bulging, I slowly built my plank time up to a solid 60 seconds.

Still, my abdomen didn’t look or feel any firmer, and I could still see my stomach dipping toward the floor in the photos I snapped. However, I finally noticed the satisfying soreness my first week of planking lacked. I was on the right track!

Week 3: The Glute-Squeeze That Rocked My World

Have you ever realized you’ve been doing something wrong your entire life, and that just one tiny tweak could change everything? That happened to me during a workout class in my third week of planking.

After a few rounds of rowing intervals, we moved to the floor and moved through not one, but six (!), different plank variations. The instructor told us to squeeze our glutes as tight as we could, and to try and shift some weight out of our arms and shoulders.

So, I squeezed my butt and shifted my weight—and I had a total a-ha moment. Planking was instantly easier! If I hadn’t been slathered in sweat at the end of class, I would have hugged that instructor. With his advice, I was able to up my plank hold times to 70, 80, and then 90 seconds by the end of the third week.

Though I still hadn’t noticed any major physical changes, I felt stronger and more stable for the first time. And despite the soreness that rocked my midsection, the jarring lower-back pain I’d get when bending to pick something up or shifting in bed started to dissipate.

Week 4: Just Breathe

Despite my continuous gains, I was still woefully average (at least according to Google) at the start of my fourth week. And worse, by mid-week, I’d hit a plateau. I couldn’t get past 90 seconds of planking without flopping onto the ground, core on fire and self-esteem completely deflated.

I began to wonder if I was just psyching myself out. My constant fidgeting and phone-watching proved that though my body could keep going, my mind was absolutely losing it.

If I could just find a way to help pass the time—or feel calmer—I knew I could make it past that annoying 90-second threshold. After all, the people we often think of as pro plankers are pretty disciplined folks—Marines, police officers, yogis.

I decided to focus on quieting my mind the next time I planked, and let me tell you: It worked! Though I didn’t exactly meditate my way through my planks, I did start listening to my favorite news podcast. I got so peeved by all of the political talk that I completely forgot how on-fire my core was!

No, I wasn’t suddenly able to plank for 10 minutes straight, but I was able to hold the position for 122 seconds that final day. That’s more than two minutes!

How 30 Days of Planking Transformed My Core

While I didn’t have rock-hard abs by the end of my month-long planking experiment, I never really expected to. After all, I’m a firm believer that abs are defined in the kitchen—and I really love pizza, wine, and mozzarella sticks.

However, I was really surprised by my progress. Thought I’d always considered myself a pretty athletic person, this challenge reinforced the fact that if I neglected certain parts of my body, I would pay the price. I still felt disappointed in myself for neglecting my core for so long, but I was proud of myself for finally making a concerted, daily effort to rebuild strength.

And, while my lower-back pain is still there, it’s definitely less prominent—and I don’t think that’s a coincidence. I might not continue to plank for as long as possible for every day moving forward, but I will certainly incorporate more core work into my usual exercise routine.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

January 9, 2019January 21, 2019

Julia Sullivan

Kris Gethin’s Guide To Making Your New Year’s Resolutions Stick

By January 15^th, more than 90 percent of New Year’s resolutions have already been abandoned. But that doesn’t have to be your fate.

With my video trainers, books, articles, gyms, supplements, and seminars, I’ve helped millions of people worldwide make life-changing transformations. Even if your goal for the New Year is physique-based, I believe that implementing and sustaining better habits is a cornerstone of success.

With consistency, a solid work ethic, and the following four tips, you’re sure to be in that 10 percent of New Year’s success stories.

1. Start With Goal-Setting

Many people set New Year’s resolutions without having a detailed goal in mind, which dooms them to fail from the very beginning. Having a comprehensive plan in place helps you work towards your end goal more smoothly, so I always recommend putting the necessary time into this process before you even get started.

Spend some time in a quiet, relaxing place where you can think clearly, and put some serious thought into your goal. Beyond identifying your desired end goal, consider why that end goal is important to you. Then, write everything down. The act of physically writing down your goals is psychologically binding. Plus, it allows you to post them on your fridge as a constant reminder!

It may also be helpful to write down any potential issues or barriers you anticipate encountering on the way to your goal, and how you plan to overcome them. Being aware of any adversity you may face will help you feel prepared for the journey ahead, which is critical to your success.

2. Make A Vision Board

Too often, people neglect their goals—or forget them altogether—because life gets busy. Having a visual representation of your goal, though, keeps it top-of-mind. Looking at a vision board every day forces you to visualize your goal. This provides an extremely powerful boost in motivation to reach that desired outcome.

Include a collage of images that inspire you. (They may include an athlete you look up to or a reward you’re going to give yourself when you complete your goal). You can also include brief descriptions of your goals and the deadlines you set to accomplish them by. Last year, my vision board included words and images focused on taking a vacation, completing an IRONMAN, purchasing a home, and completing a book. With its help, I accomplished all of those goals.

Spend at least five minutes every day looking at it and envisioning yourself progressing towards your goal. This practice becomes even more beneficial when you face challenges, or when emotions try to get the best of you. Having a picture of the physique you’re working towards, for example, reminds you of your journey when you struggle to find motivation. I keep my own vision boards leaning against a wall in my office, right behind my computer. This way, I look at them constantly.

3. Break Long-Term Goals Into Smaller Milestones

When first set, your end goal will always seem like a significant, almost insurmountable destination. In fact, it may seem like such an undertaking that you give up before you can even see progress.

Using the simple strategy of breaking your bigger goal into smaller, short-term goals exponentially increases your chances of success. As you complete your short-term goals, you’ll feel a boost in confidence and renewed motivation to keep moving forward.

An example: If your long-term goal is to lose 30 pounds of fat, set a weekly goal to lose one or two pounds. Replacing one overwhelming task with a series of smaller wins makes progress feel far more attainable. In about 15 weeks of consistently following an effective program, you’ll meet your long-term goal.

4. Create Accountability

Accountability is the glue of any successful transformation because it prevents excuses or obstacles from derailing your progress. In my experience, I’ve learned that without accountability, your chances of success are limited.

Luckily, there are many ways to generate accountability. You can publicly state your goal and the date you plan on achieving it (perhaps on a social media account), book and pay for a photo shoot in advance, or sign up for a sporting event that’ll require you to be fully prepared by a specific date.

Many people take another approach and enlist the help of a coach or mentor, whom they’ll check in with—and detail their progress to—regularly.

A natural pro bodybuilder, IRONMAN competitor, and ultra-marathoner, Kris Gethin is widely known across the health and fitness space as one of the leading experts and body transformation specialists in the world. As the CEO of Kaged Muscle supplements, former editor-in-chief of BodyBuilding.com, author of the best-selling book Body by Design, co-founder of Kris Gethin Gyms, and member of The Vitamin Shoppe Wellness Council, Gethin has helped educate and change the lives of millions of people.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

December 27, 2018January 10, 2019

Kris Gethin

How To Tell If You Have A Strained Muscle—And What To Do About It

Before this year’s New York City Marathon, I’d crossed a 26.2-mile finish line six times. All six times, I was able to run a few easy miles here and there about a week post-race. This November was different, though: About a mile into a post-race jog, I felt an intense pain in my right hamstring that worsened as the activity continued. Three days later I tried again and the pain was still there. So, I called up my physical therapist.

“It’s probably a strained muscle,” he said. But what exactly did that mean? And when would I be okay to run again? I wanted to get back in the game—so I turned to the experts and did my homework. Here’s what I learned.

What Exactly Is A Strained Muscle?

When we exercise, our muscles undergo small micro-tears or traumas, which is why we often feel sore in the day or two afterwards. After our workout, our body repairs these traumas so that our muscles can grow stronger. To avoid placing too much stress on any particular region, conventional science suggests waiting a minimum of 48 hours between training the same muscle group.

While these micro-tears are normal, “a strain is when we overload a muscle too much and create tears that take some time to heal,” explains Elizabeth Barchi, M.D., a sports medicine physician at NYU Langone Health. (Both ‘strained’ and ‘pulled’ muscles refer to this same issue.) According to Barchi, hamstring, calve, bicep, and lower back strains are some of the most common.

How To Tell If You Have A Strained Muscle

Your average sore muscles tend to feel better over the course of a workout once your body warms up, and usually heal within 24 to 48 hours. However, that’s not the case with a strained muscle. Generally, when a muscle is strained, pain increases as activity continues.

“Ideally, you should monitor pain during activity that does not go away in the first 10 minutes or after stopping,” says Tyler Nightingale, D.P.T. at Bespoke Treatments in New York City. When pain is sharp, shooting, or escalating in intensity, you’ve probably got a strain and should stop working out.

How To Care For A Strained Muscle

While you can work through everyday soreness, a strained muscle requires taking some time off the workout wagon. “You’ll want to avoid putting excess mechanical pressure or too much strain on the tissues during the first 7 to 10 days to allow healing to happen,” advises Nightingale.

In addition to getting as much rest as possible, it’s important that you provide your muscle with the nutrients it needs to heal. First and foremost, load up on all of your basic vitamins and minerals by eating plenty of whole plant foods (take a multivitamin to fill any gaps), advises Brian Tanzer, M.S., C.N.S., Manager of Scientific Affairs at The Vitamin Shoppe. Beyond that, eat plenty of protein, which provides the amino acids your muscle tissue needs to repair. You can also boost your intake of the important protein-building aminos by taking an essential amino acid (EAA) supplement.

How To Get Back In the Swing of Things

Once you’ve taken the time to recover and feel a bit better, keep the following tips in mind as you ease back into your routine.

1. Start Off Slow

Considering I was dealing with a hamstring strain, jumping right back into running wasn’t ideal. Once I knew about the injury, I took about three weeks off and eased back into activity with one or two miles here and there.

“Whenever you’re dealing with an injured muscle that you’re trying to rehab, come back into activity with light cardio, or moves that use just your bodyweight or resistance bands,” says Barchi. “You should not be weighting your movements because that overloads the muscle and could bring you back to square one.”

While it may be tempting to get right back into the swing of things once you’ve tested the waters, don’t rush it. Nightingale recommends easing back into activity and strengthening sans weights for about a month.

2. Emphasize Warm-Ups & Cool-Downs

Whether you’re rehabbing a strained muscle or not, jumping straight into activity with tight muscles (whether from sitting at a desk or sleeping) is a recipe for disaster. Making a concerted effort to warm up is crucial as you bounce back. “It gets muscles ready for the increased workload that’s about to happen,” says Barchi.

Barchi suggests keeping things fluid and dynamic prior to activity. Generally, you’ll want to spend five to 15 minutes warming up and incorporate moves that mirror the ranges of motion you’ll be using during your actual workout. For example, if you’re going to run, you’ll want to focus on moves that warm up your legs and core, like lunges, butt kicks, squats, and knee pulls. A good dynamic warm-up will leave you feeling physically warm and slightly sweaty.

Once you’re done, cool down with static stretching, holding each stretch for 30 seconds at a time.

3. Talk To A Physical Therapist

Often times, a strained muscle reflects other wonkiness throughout the body. Even if you’re feeling better, it’s worth checking in with an expert. “If someone is really sore from a workout, it can change how they walk,” says Barchi. “This can then lead to soreness and strains elsewhere, and even joint issues.”

To minimize your risk of re-injuring your rehabbed muscle and prevent other future issues, check in with a physical therapist to get a movement assessment. As they evaluate your movement patterns and range of motion, they’ll be able to diagnose any discrepancies and, in turn, prescribe an exercise plan to strengthen any areas of weakness.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

December 13, 2018December 14, 2018

Emily Abbate, C.P.T.

Why You Should Jump Rope—And How To Add It To Your Fitness Routine

If you want to make your workouts more efficient, hop to it. Though pro fighters have been jumping rope for decades, CrossFit’s introduction of the ‘double-under’ has given jumping rope some new attention in recent years. Here’s why it’s worth doing—and how to add it to your own routine.

Why Jumping Rope Works

“People are always looking for training methods that will give them the most bang for their buck, and jumping rope does just that,” says Wyatt Krueger, CF-L2, CrossFit coach and box owner.

Jumping rope engages almost every major muscle in the body—something few other forms of cardiovascular exercises can boast. “It’s a true full-body exercise with numerous ways to vary the difficulty,” says L.A.-based trainer Seth Broadstreet.

Your quads, hamstrings, hip flexors, and calves all light up to power every jump. Meanwhile, all of the muscles of your core provide stabilization, while your shoulders, arms, and wrists control the speed of the swing.

Because it gets so many muscles working at the same time, jumping rope puts a greater burden on your cardiovascular system. The result: You burn more calories per minute than you would, say, riding the stationary bike. According to Harvard Medical School, the average 155-pound person burns 372 calories in a half hour of jumping rope.

Plus, with every jump and swing of the rope, you’re also working on balance, coordination, and body awareness, says Krueger.

Another perk of jumping rope: It’s versatile and scalable. “It can be as easy or difficult as you want to make it,” says Broadstreet. Once you’ve mastered the basic approaches, you can move onto double-unders, high knees, or even jump rope burpees.

How To Add Jumping Rope to Your Routine

Whether you haven’t jumped rope since elementary school or have already mastered the infamous double-under, there are a number of ways it can level up your workouts.

1. Use It As A Warm-Up

Whether you’re about to push through a few heavy rounds of squats or breeze through a quick circuit, jump roping is a good way to get started. Doing five to 10 minutes of light, easy jumping gets your blood pumping and warms up your muscles before the real work begins,

2. Replace Your Run

“Studies have shown that jumping rope can provide the exact same cardiovascular benefits as jogging in less than half the time,” says Broadstreet.

Not to mention, jumping rope is kinder to your joints. “You’re using your knees and hips to jump, but it’s far less damaging to the joints than running,” adds Broadstreet.

Rather than pound the pavement (or the treadmill) for 45 minutes, you can reap the full benefits of jumping rope in 15 to 20 minutes. If you’re just starting out, stick to a slower pace and alternate between sets of 10 to 50 repetitions and 10 to 15 seconds of rest.

If you’re already a cardio pro and want to continue developing your aerobic fitness and endurance, jump for 15 to 20 minutes, alternating between two- to five-minute intervals of jumping and 10 to 15 seconds of rest, suggests Krueger. As you progress, add to the length of your jumping intervals and total jumping time.

3. HIIT It Up

According to research recently published in Physiology, just four 30-second sprints elicit the same response in the body as 30 minutes of moderate-intensity cardio. And ‘sprinting’ doesn’t have to mean running down a track; jumping your heart out will do the trick, too.

For a HIIT-style jump rope workout, jump for 10, 20, or 30 seconds at a difficult speed, rest for 10 to 15 seconds, and repeat for 10 to 15 minutes suggests Krueger. Or, add 30 to 60 seconds of jumping rope in between exercises of a strength-training circuit.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

December 4, 2018December 5, 2018

Mike Simone

This 30-Minute Full-Body Workout Will Humble You

Short on time? That doesn’t mean you can’t squeeze in a fully satisfying full-body workout.

This six-move quickie—created by BodyTech Ultimate Athlete Matthias McKinnon—will torch all of your major muscle groups and help you build both strength and size. After tearing through two upper-body supersets, you’ll push through two lower-body exercises and call it a day. But don’t underestimate its simplicity! This workout may be short, but it’ll leave you rocked.

Ready to sweat? Watch the video:

The 30-Minute Full-Body Builder

Here’s the full breakdown of the workout so you can save it for later:

Superset 1:
Incline Dumbbell Bench Press, 4x 5-8 reps
Incline Dumbbell Row, 4x 8-12 reps

Superset 2:
Tricep Dip, 4x failure
Alternating Bicep Curl, 4x 8-12reps

Leg Press, 4x 10 reps

Dumbbell Hamstring Curl, 4x 10 reps

PLUS: Fuel your workout with some of Matthias’ go-to BodyTech sports nutrition supplements, including 100% Pure Creatine, Rainbow Sherbet Flash Point Preworkout Concentrate, and Beta-Alanine.

Check out The Vitamin Shoppe on Facebook or Instagram for more workouts from Matthias.

November 27, 2018December 31, 2018

The Editors of What's Good

Holiday Gifts For The Health Nuts In Your Life

Holiday shopping season has officially begun, and while you probably know exactly what to get your nieces and nephews (they’ve had their lists ready since August), it can be tricky thinking up gifts for other family members, friends, and co-workers. That’s where we can help!

We’ve rounded up our top picks for everyone from your meal prep-obsessed boss to your gym buddy. So sit back, relax, scroll, order, and voila—every health nut in your life will be praising your thoughtfulness.

Self-Care Essentials

Perfect for at-home spa days and any natural beauty regimen, these masks, bath bombs, and more help even the busiest people slow down and self-pamper.

Nubian Heritage Coconut & Papaya Bath Bombs

Made with natural ingredients like essential oils, shea butter, and coconut oil, these Coconut & Papaya Bath Bombs from Nubian Heritage make any bath feel luxurious! Drop one of the effervescent balls into warm water and you’ll feel instantly relaxed. Plus, the bath bombs’ moisturizing ingredients will leave you skin soft and heavenly-smelling.

Organic Skincare Doctor Organic Manuka Honey Face Mask

Manuka honey has been long praised for its high antioxidant content and benefits both as a food and a skin-care ingredient. This Organic Skincare Doctor mask pairs Manuka honey with a number of other skin-boosting ingredients, like clay. Together, they deep clean, nourish, and rejuvenate skin. It’s a two-in-one detox and refresh for your complexion.

Vital Proteins Strawberry Lemon Beauty Collagen

If you truly want to glow, you’ve got to nourish a beaming complexion from the inside out. Vital Proteins’ Beauty Collagen provides 12 grams of collagen—the protein that helps our skin stay firm and elastic, and supports strong hair and nails—per serving. It also includes 120 milligrams of hyaluronic acid, which supports moist skin. Naturally flavored and sweetened, it’s a delish way to upgrade any glass of water.

My Magic Mud Mint Activated Charcoal Alcohol-Free Oral Rinse

Activated charcoal has taken oral care by storm, making its way into chewing gums, toothpastes, and even mouthwashes. My Magic Mud’s charcoal-based oral rinse is literally a breath of fresh air for anyone looking to clean up their routine. Made with natural ingredients like aloe vera, baking soda, activated charcoal, turmeric, and vitamin C, it gently but effectively promotes a healthy mouth and a radiant smile. Alcohol-free and flavored with natural peppermint, it gets the job done without making your mouth burn or eyes water.

Fitness Fundamentals

These picks will help take anyone’s workouts to the next level so they can crush their goals day in and day out.

BlenderBottle Classic Full Color Shaker Cup With Loop

Perhaps the number-one essential of any gym-goer is a good shaker cup. Whether you’re downing a pre-workout or good ol’ H2O, it’s a must-have companion. BlenderBottle’s 20-ounce bottle is BPA-free and sports a convenient loop for easy carrying. It’s a simple, sleek, and reliable way to hydrate both in and out of the gym.

Kaged Muscle Orange Krush Pre-Kaged

With so many pre-workout supplements out there, it can be hard to find your perfect match. Kaged Muscle’s Pre-Kaged combines a number of winning nutrients for a high-quality pre-workout that ramps up energy, focus, strength, endurance, and pump. One serving packs 6.5 grams of the pump-boosting amino acid l-citrulline and 3.5 grams of muscle-loving BCAAs (with an extra three grams of leucine), along with beta-alanine, betaine, and more. With 274 milligrams of caffeine a pop, it’s sure to provide a boost.

BodyTech Fruit Punch Creatine & Glutamine with Beta-Alanine

To support workout performance and recovery without the buzz of caffeine, this stim-free combo of creatine, glutamine, and beta alanine from BodyTech is the way to go. While creatine supports strength and performance, glutamine supports muscle recovery and growth (and immune health!), and beta-alanine boosts muscle strength and endurance. Every serving provides five grams of creatine, three grams of glutamine, and 1.6 grams of beta-alanine. If that doesn’t convince you, the fruit punch flavor will.

Sports Research Sweet Sweat Yellow Waist Trimmer

When a successful workout means sweating buckets, Sweet Sweat makes it happen. The Sweet Sweat Waist Trimmer helps increase your core temperature during exercise, ramping up sweat production. The flexible material is contoured to provide lower back support without limiting your range of motion.

For Friends & Colleagues

Candles and coffee shop gift cards aren’t your only gift options for work BFFs and bosses! Why not give something that can help them brighten up their work space or chill out on stressful days?

Evolution Salt Co. Himalayan Crystal Salt Lamp

Nothing brings good vibes to a work station—even the bleakest of cubicles—quite like a Himalayan salt lamp. Its warm glow is comforting, and seems to minimize everyday stresses. (You might just want to order one for yourself, too.)

Healing Solutions Top 6 Blends Aromatherapy Set

Essential oils can enrich our health and well-being in so many ways. Whether added to an oil diffuser (check out our favorite next), dropped into a warm bath, or simply massaged on the inner wrists, they do everything from energize us to help us relax. Healing Solutions’ Top 6 Blends set includes the Good Night blend, the Zen blend, the Stress Relief blend, the Health Shield blend, the Breathe blend, and the Hope blend.

SpaRoom Puremist Essential Oil Diffuser

For all-day essential oil enjoyment, this small, colorful diffuser nestles perfectly into the corner of any desk. In addition to spreading essential oil magic into the air, its seven rotating colors also brighten up any room.

6 Pack Fitness Cube Stealth Meal Bag

For the colleague that’s a meal-prep warrior, consider a 6 Pack Fitness meal bag. The Cube Stealth is a compact way to transport a full day of meals, so it’s perfect for the office. The gel pack keeps food cool for eight hours, while the zippered pouch stashes snacks and bars.

Stocking Stuffers

Few gifts are as fun to open as stocking stuffers—but does your dad really need more golf tees? These gifts will help keep your loved ones healthy and happy throughout the holiday season.

Vital Proteins Collagen Peptides Packets

Collagen protein is ever-popular for promoting hair, skin, nail, and joint health. Unflavored collagen peptides are easy to add to everything from coffee to soup, and these single-serving packets from Vital Proteins make it easy to get your fill on-the-go.

NUUN Active Lemon Lime Electrolyte Drink Mix

Whether you’re training for an endurance race or just trying to drink more water, flavored electrolytes make a great addition to any water bottle. NUUN’s effervescent electrolyte supplement turns regular H20 into a fizzy, citrusy delight, and provides vitamin C, magnesium, sodium, and potassium to keep you fueled.

Prince of Peace 100% Natural Ginger Candy

When in doubt, candy is the perfect filler for any stocking. While we’re certainly not opposed to peppermint bark and chocolate-hazelnut truffles, why not add a functional treat to the mix? These all-natural ginger candies warm the senses and help sooth stomach issues. They’re great after a big, festive meal—or anytime you crave something sweet.

Nuts N More Cookie Butter High-Protein Peanut Butter

You simply can’t go wrong with nut butter. Nuts N More’s high-protein nut butters add whey protein isolate to classic peanut butter to ramp the protein up to 12 grams per serving. The Cookie Butter flavor is slightly sweet and worthy of being spread on everything from toast to fruit.

Check out more of our favorite holiday gifts!

November 16, 2018December 27, 2018

The Editors of What's Good

I Did Pushups Every Day For A Month––And The Results Were Incredible

I’m a firm believer in the phrase ‘anything boys can do, girls can do better.’ But while that definitely holds true at my job and even on the subway (looking at you, man-spreaders), it goes right out the window the moment I step foot into my regular workout class.

Pullups? Chin-to-the-ground pushups? Not so much. I stick to my corner of the studio and pray my boot-camp instructor doesn’t meander over to see me pitifully flail.

It’s not that I can’t do a single full pushup. But 20? Must be nice.

While I have full faith in my lower-body strength (I can squat more than my body weight), my upper-body strength just isn’t there. I can’t even do a cartwheel. Nor can I make it across the monkey bars.

The 30-Day Pushup Challenge

Unsatisfied with my meager upper-body abilities, I decided to prove to myself that I could bang out pushups like the boys. Not that there’s anything wrong with pushup modifications—but I was ready for the challenge!

The game plan: Every day for 30 days, I’d perform as many full-body, perfect-form pushups as I could. I hoped the number of reps I could do would gradually increase as the days passed.

While I knew that I’d inevitably grow stronger by the end of the month, I had no clue what amazing truth my body was about to reveal.

Day 1: I Am The Most NONATHLETIC Human On Earth

The first day of my pushup experiment happened to land on a particularly hectic day at work. With no time at the gym, I had to make do with performing my first set of pushups at the office—in tight jeans and kitten heels, nonetheless.

Oh, and I awkwardly asked a coworker I didn’t know well to snap a picture of me for this piece.

As if the circumstances weren’t dismal enough, I was only able to squeeze out seven measly pushups. One more and I would have fallen to the floor, perspiration coating my brow and pits.

Day 2: Well, This Isn’t Much Better

My second day of pushups was slightly more successful—10 pushups! I attributed the improvement to the fact that I actually did these pushups in workout clothes at the gym, and therefore wasn’t fearful of flashing my boss while doing them.

Still, the pushups weren’t easy. (Truthfully, I think I’ve had an aversion to them since we were forced to complete them for the Presidential Fitness Test back in grade school, which, c’mon, was absolutely cruel.)

Given my first two performances, I was seriously doubting how successful my experiment—and the article I’d write about it—would really be.

Day 3-6: Am I Even Improving?

By the sixth day of my experiment, my optimism had fallen even further.

I’d been able to boost my total number of pushups up to 13, but that number seemed… underwhelming. I felt like there was no conceivable way I could consistently up my reps for 30 days.

Day 7-12: Slowly But Surely Increasing In Strength

Despite the tough beginning of my 30-day pushup experiment, something miraculous started to happen the seventh, eighth and ninth day: I was growing stronger—and visibly muscular, too.

On day 12, I was able to execute 22 solid pushups with my face lowering to just an inch or so above the ground in each descent. I was pretty sure I’d never been able to do that many pushups in a single shot before.

Suddenly I felt re-inspired and rejuvenated for my next attempt.

Day 13-20: Okay, This Hurts!

My chest, biceps and triceps were a tiny bit sore throughout the first two weeks of my pushup challenge. But that slight, annoying twinge quickly turned painful around the halfway mark. After churning out 25 pushups on day 13, I was legitimately sore.

Even worse? Over the course of the next few days, I totally burned out. By day 20, I could only perform a pitiful 10 pushups.

Day 21: I. Can’t. Do. This.

After 20 consecutive days of pushups, a feat I had never attempted before, my body and my ego were hurting—bad.

As exhilarating as it was to hit that 25^th pushup a week earlier, my current fatigue made hitting that number every day for the rest of the month seem impossible. My chest, shoulders, biceps, and triceps burned. Even simple tasks, like shampooing my hair, took a gargantuan effort. So, I decided to take a day off.

Day 22-29: Onward And Upward

The next day, I still felt tired, sore, and utterly exhausted. But as I got dressed for work that morning, something caught my eye in the mirror that I’d never seen before in my life: my deltoid. (FYI: The deltoid is that roundish muscle located at the uppermost part of the arm and top of the shoulder.)

It was a part of my body I had never seen such definition in before, and there could be only one cause for its newfound pop: the pushups.

Fired up by the sight of my newly-visible muscle, on day 22 I performed 25 pushups with a vengeance. I decided to taper the number of pushups I’d perform every other day for the rest of the challenge so my muscles could get some rest.

With the end in sight, I felt a new surge of motivation. Thanks to that momentum (and probably the extra rest, too), I charged through a whopping 45 pushups on day 29.

I was really proud of myself for being able to perform 45 pushups without dropping down to my knees, but it definitely came with some pain.

As I got further and further into my 30-day experiment, I began to notice a few strangely uncomfortable side effects while doing my pushups, including a rush of blood to my head and hands, and a subtle sense of nausea.

Day 30: The Final Day (No Pressure Or Anything…)

On my final day, I made it to my 45^th pushup despite the throbbing of my entire upper body. I could feel the blood surging towards my fattening fingertips. But, like in the final leg of a race, when the finish line is in sight, something magical happened.

Despite my aching body, I squeezed out an additional 15 (yes, 15!) pushups—with a few pauses to regain my sanity, of course. After 30 days of physical and mental challenge, I was utterly shocked: I’d somehow just performed a whopping 60 pushups.

The Final Results: Success!

My 30-day pushup experiment proved to me that if you commit to literally anything for an entire month, you will see incredible (and surprising) changes.

Not only was I able to perform 60 pushups (with a few minor breaks here and there, sure) in a single sitting, but my physical appearance had transformed, too. My upper body looked stronger.

That said, my muscles definitely suffered some serious wear and tear towards the end of this challenge. To make sure I give my muscles enough rest to continue growing and gaining strength, I’ll probably incorporate pushups into my workouts a couple times per week from now on. I can’t wait to see how I progress!

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

November 6, 2018January 10, 2019

Julia Sullivan

Should You Swap Your Sports Drink For Pickle Juice?

As polarizing as the salty-sour crunch of pickles may be, there’s no denying these fermented veggies pack some noteworthy health benefits. For instance, they’re filled with probiotics and can help decrease blood sugar spikes after eating.

Another potential benefit that’s got people talking: muscle recovery. A growing number of athletes and gymgoers swear by drinking pickle juice to prevent and alleviate cramping. We spoke with the experts to find out if this trend is legit.

How Pickle Juice Got Popular

In 2016, The Washington Post reported that high school and college football players across the country had taken to chugging pickle juice before practices and games to ward off dehydration and muscle cramps. Despite a lack of research backing pickle juice’s pre-workout benefits, coaches and players alike swore it helped.

Soon thereafter, all sorts of fitness enthusiasts started jumping on the trend, trading their usual brightly-colored sports drinks for giant deli-style jars.

The Potential Benefits Behind The Brine

In theory, it makes sense for hard-training athletes to drink pickle juice. Many believe that pickle juice’s electrolyte and water content make it a good post-exercise recovery beverage, says Toby Amidor, M.S., R.D., Wall Street Journal best-selling cookbook author.

The brine contains tons of sodium, which is touted for its ability to rehydrate the body by signaling the kidneys to retain fluids. It also contains potassium, another electrolyte, which is crucial for heart, nerve, and muscle function, along with fluid balance. So it’s no wonder athletes report that drinking pickle juice helps shorten or alleviate muscle cramps (which are often dehydration-related) when they pop up.

But it may not only be just the electrolytes at play there. “There may also be a neurological component,” explains sports dietitian Marni Sumbal, R.D., C.S.S.D., author of Essential Sports Nutrition. “The sourness of the juice may signal your brain to direct its focus on that tart flavor and, by confusing the central nervous system, help the cramp relax.”

What The Experts Say

Ultimately, pickle juice isn’t a worthy replacement for your usual electrolyte drink mix. “Pickle juice has a good amount of sodium, but falls short on the potassium,” says Amidor. According to a 2009 study of nine healthy men published in the Journal of Athletic Training, drinking a pickle juice-carbohydrate combo drink did not substantially affect electrolyte levels in the body.

Separately, a 2014 study confirmed that men who drank roughly five and a half ounces of pickle juice and about 13 ounces of water before running in the heat did not see performance benefits. However, the study authors noted that further research should look into using larger quantities of pickle juice and water.

In better news, one 2010 study published in Medicine and Science in Sports and Exercise found that participants who drank pickle juice after being given electrically-induced muscle cramps experienced relief quicker than those who didn’t drink pickle juice.

The Bottom Line

Though some of pickle juice’s believed benefits lack scientific support, its powers against muscle cramps seem legit. “This beverage would be most appropriate for athletes who are most prone to cramping due to sodium loss,” says Sumbal. The best candidates: endurance athletes and athletes who wear lots of clothing or heavy equipment, like football players.

How much pickle juice should these athletes sip on? It’s not quite clear. The Medicine and Science in Sports and Exercise study mentioned earlier, though, suggests one milliliter per pound of bodyweight helps. That’s roughly two ounces for a 130 pound women or two and a half ounces for a 170 pound man.

If you’re a marathoner or triathlete (or just sweat a ton), consider sipping on pickle juice before or after exercising. Just remember that the sour stuff is no replacement for good ol’ H2O!

(Note: If you have frequent heartburn or high blood pressure, Amidor recommends staying away from the pickle juice trend.)

October 30, 2018November 9, 2018

Mike Simone

Use This Flow Chart To Find Your Perfect Pre-Workout

If you’re dedicated to your fitness, a pre-workout supplement can help you feel energized and focused, and boost your training performance. However, with an endless number of options out there, it can be tough to tell which formula best fits your individual goals and lifestyle. After all, someone training to run ultramarathons needs different support than someone training to lift heavy weights.

If building strength and muscle are your top fitness priorities, this handy flow chart will help you find the right pre-workout for your next gym session. Before you get started, though, consider your options:

Do you want to stay away from artificial sweeteners and/or colors? All-natural formulas use ingredients like stevia for sweetness and beets for color.
Caffeine or no caffeine? If you do want the extra kick, are you looking for a smooth boost or fast-and-furious energy?
Do you crave a good pump, or can you do without NO-boosting ingredients?
How about creatine? Are you bulking or cutting?

Whatever your fitness priorities may be, this shoppable guide will lead you straight to your supplement soulmate. (For more info on each product, just hover over it and click on the price tag.)

Have a question about a common pre-workout ingredient? Our article What’s REALLY In Your Pre-Workout? walks you through some of the most common pre-workout ingredients in the game.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

October 4, 2018October 17, 2018

Mark Barroso, C.P.T.

Are You Taking Your BCAAs At The Right Time?

Branched-chain amino acids (BCAAs), which include the amino acids leucine, isoleucine and valine, are one of the most popular sports nutrition supplements on the market today. But many people don’t know how to consume them properly. For instance, when exactly should you take them? Here, we break it all down for you.

First, The BCAA Backstory

The workout-related benefits of BCAAs are two-fold. First, they help muscle repair and grow after exercise. Second, they may also help delay fatigue during exercise itself.

When it comes to muscle repair, leucine is the star player. This BCAA has been credited for kick-starting muscle protein synthesis, the process through which muscle tissues repair and build. It also supports our production of growth hormones that help us build muscle.

Isoleucine’s claim to fame: Muscles can use it for fuel during higher-volume exercise (endurance training or higher-intensity resistance training) when glycogen—our muscles’ primary fuel source—gets used up, explains Michael Roberts, Ph.D., director of the Molecular and Applied Sciences and Applied Physiology Laboratories at Auburn University. That said, consuming extra BCAAs could spare the breakdown of the BCAAs already in muscle cells during training.

Our muscles can also use valine to make fuel, but the final BCAA plays another role, too. Research suggests that it “may work in the central nervous system to reduce what’s termed ‘central fatigue,’” says Roberts. When you exercise, your body ups its production of the feel-good hormone serotonin, which makes you feel a little drowsy. Valine blocks serotonin’s receptors, helping you stay focused and driven as you sweat.

Together, the BCAAs can have legitimate impact on fitness over time. One study published in the journal Amino Acids, for example, found that well-trained cyclists who supplemented with 12 grams of BCAAs per day for 10 weeks increased cycling power and improved time trial performances.

BCAA Timing

Though we know BCAAs can benefit weight lifters and cardio junkies alike, research on the ideal time to take them is still a bit mixed.

For a long time, research on amino acid ingestion focused heavily on timing. But it’s now beginning to focus more on the total amount consumed per day, says Roberts. (While there is a clear window of time post-workout when your body better uses carbs to replace muscle glycogen and recover, the muscle protein synthesis process lasts longer. This means we may not need amino acids as urgently.)

“However, given that muscles can use BCAAs as fuel—especially during exercise—I think there’s good reason to supplement peri-exercise,” he says. ‘Peri-exercise’ refers to the general window of time around your workout, which includes before, during, and after you train.

Though traditional advice recommended taking BCAAs post-exercise, “studies that have compared pre-exercise and post-exercise have found no real difference,” adds Darryn Willoughby, Ph.D., director of the Exercise and Biochemical Nutrition Laboratory at Baylor University.

One study published in Frontiers in Physiology found that supplementing with 5.6 grams of BCAAs right after resistance training produced a 22 percent higher rate of muscle protein synthesis. However, a recent Journal of the International Society of Sports Nutrition suggests consuming BCAAs has similar effects on performance and muscle mass when taken either pre- or post-workout.

Rules For The Road

Generally, as long as you get your BCAAs in sometime around your workout (whether before, during, or after), you’ll still reap their muscle and performance benefits.

However, since BCAAs take about 30 minutes to really hit your bloodstream, take a dose (at least six grams) half an hour before getting sweaty to really get the most out of their potential fatigue-busting benefits. Take this approach if you’re:

working out first thing in the morning
working out hours after your last meal
are on a low-carb diet (and don’t have as much glycogen stashed for fuel)

To really do your BCAA due-diligence, take five to 10 grams both before and after your workout.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

September 26, 2018January 10, 2019

Lauren Bedosky

7 Nutrition Tweaks That Can Help You Score A Six-Pack

You can go crazy doing crunch after crunch after crunch, but if you don’t clean up your diet, you’re never going to wake up to see a full-blown six-pack in the bathroom mirror.

Sure, showing your core lots of love in the gym can help you strengthen and grow the midsection muscles you want to show off—but the only way to make those muscles visible is to get your body fat levels down. And ultimately, that depends on your diet.

If you want to chisel your middle, keep the following principles of abs-friendly eating in mind.

1. Cut Calories Slowly

“Fat loss is driven by a sustained caloric deficit,” says Christine Gerbstadt, M.D., R.D.N., a Maryland-based physician and dietitian. In simple terms: consistently eating fewer calories than your body needs to maintain its current weight.

Tempting as it may be to slash your daily calories in half, it won’t serve your abs—or your sanity—in the long run. “Very low calorie intake is perceived by your body as a stressor, and triggers cortisol production,” explains Santa Monica-based clinical nutritionist Nicole Visnic C.C.N. This stress hormone can stimulate muscle breakdown and promote fat gain, completely sabotaging your abs-seeking efforts.

Plus, abruptly cutting calories can make eating healthier foods all but impossible. “A drastic cut in calories can leave you feeling sluggish and craving processed foods and desserts,” says Ryan Maciel, R.D.N., C.S.C.S., Pn2, a Boston-based dietitian and strength coach.

Your solution: Shave off calories slowly. First, Visnic suggests recording your food intake for a week to get an idea of what (and how much) you eat. From there, cut 300 to 500 calories per day (depending on your body size) for two weeks. If you’re still not seeing results, cut an additional 200 calories per day.

2. Eat More Protein

Protein triggers the release of more satiety hormones than the other macronutrients (fat and carbs), so people who eat more protein-rich foods tend to feel more satisfied and consume fewer calories overall, says Maciel.

Plus, increasing protein intake can help improve body composition by fueling recovery and promoting muscle mass gains, says Gerbstadt. After all, muscle requires a lot of calories to maintain, so the more muscle you build the more calories you automatically burn every day.

To maintain that six-pack-friendly muscle, Gerbstadt recommends eating approximately one to two grams of protein per kilogram of body weight per day. (That’s anywhere from 80 to 160 grams a day for a 175-pound man and 50 to 100 grams for a 120-pound woman.)

3. Hydrate, Hydrate, Hydrate

Not only does water help pretty much everything in your body function better, but it can also help you avoid any unnecessary trips to the vending machine by keeping you feeling satiated.

Aim for one ounce of water per pound of body weight per day. (That’s 175 ounces—about five liters—for a 175-pound man and 120 ounces—about three and a half liters—for a 120-pound woman.)

If you have a hard time putting down larger-than-usual quantities of water, try adding natural flavor-enhancers like sliced lemon, lime, orange, or cucumber to your bottle, suggests Visnic. Flavored electrolyte drops or powders, and even flavored supplements like BCAAs, can also jazz up your sips.

Maciel also suggests taking a few sips of water in between bites of food at mealtime to avoid overeating.

4. Eat Enough Fiber

Another secret weapon for feeling more satiated while eating fewer calories: fiber. Fiber makes us feel full either by drawing water into our digestive system or slowing our absorption of our food, so it’s a surefire way to curb urges to overeat.

Of course, incorporating vegetables, like broccoli, spinach, or green beans, into every meal is the ideal way to up your fiber intake. “They’re very low in calories, high in water, and take up more space in your stomach, all of which helps you feel fuller sooner,” says Maciel, who recommends eating your vegetables before anything else on your plate.

Another easy way to consume more fiber: Add a gelling fiber like glucomannan to your favorite protein shake. “The fiber will make your stomach feel physically full while adding very few calories,” says Visnic. Plus, it doesn’t affect the taste!

5. Re-Think Your Eating Schedule

Despite the myth that you have to eat every three hours to keep your metabolism revved, meal frequency hasn’t proven critical for fat loss and you don’t need to stick to a strict eating schedule to unveil abs. “When you eat isn’t as important as how much you eat, what you eat, and why you eat,” says Maciel.

That said, there is a food timing strategy that can help you avoid excess calories and reveal your six-pack: tighten up your eating window. “People snack more in the evenings,” Maciel says. “By merely restricting your meals to a 10- to 12 -window, you can eliminate those unnecessary calories, which can help with fat loss.”

So if you eat breakfast at eight in the morning, for example, you’d have your last bite between six and eight in the evening.

6. Get Smart About Portion Sizes

To create the caloric deficit necessary for shedding body fat, you’ll want to cut down on portion sizes. One easy way to do that: Serve your meals on smaller dishes and bowls than usual.

In addition to eating smaller meals overall, Maciel also recommends cutting back on carbohydrates and fats, specifically. “Those foods aren’t bad, but they’re easy to overeat,” he says. Build each meal around protein and vegetables.

Same goes for snacking. Focus on high-protein foods and pre-portion everything out to avoid eating multiple servings straight out of the bag when hunger strikes.

Another simple way to keep your portions in check: Eat at home. “For most foods, one handful or even half a handful is a good portion, but restaurants give you three to four times that much,” Maciel says. Eat out less often and you almost automatically avoid excess calories.

7. Munch Mindfully

Ever heard that it takes your brain about 20 minutes to register that your stomach is full? “If you eat too fast, you don’t realize you’re full until it’s too late,” says Maciel. And even if you’re overeating the healthiest foods out there, too many calories is still too many calories.

Your task: Slow down. Eat without distractions (like your phone, the TV, or the computer) and really focus on your meal. Chew slowly and take sips of water in between every few bites. The more in touch you are with your body while you eat, the less likely you are to overeat.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

September 24, 2018October 15, 2018

Mike Simone

I Lost 35 Pounds By Dieting—But Gained Strength Through Running

At my annual OB/GYN check-up in 2014, I stepped on the scale and learned—to my horror—that my not-quite 5’6” frame was carrying nearly 167 pounds. When I was younger, weight had never been a true health concern for me; I was always ‘average’ for my height and took part in just enough physical activity to maintain it. But suddenly, at age 31, I had to confront the reality that my poor diet and lack of exercise had caught up with me.

The number on the scale was an external confirmation of how lousy I had been feeling internally. I knew my clothes weren’t fitting right (I had to go up a couple of sizes from what I considered my ‘biggest’ size), my energy was lagging (I’d get winded climbing four flights of stairs), and I was eating far too many sweets (like an entire pint of Ben & Jerry’s in one sitting). In that moment, I knew I had to change or my physical state was going to get much, much worse.

Losing The Weight

Less than a week after that doctor’s appointment, I joined Weight Watchers. My mom had lost about 35 pounds on the program and kept it off for more than a decade, so I knew it could work. I went to my first meeting on my birthday in March. Although every member had a different story, we all had one powerful thing in common: an emotional relationship with food.

We ate because we were bored or upset. We ate too fast because we had meetings to attend. We ate late at night while watching TV. We ate because we didn’t know what else to do.

I was sick of not eating healthfully, sick of not treating my body the way it needed to be treated. I wanted to feel confident, to feel healthy, to feel like I was taking care of myself. I wanted to turn eating-for-comfort into self-care.

After about eight months on the program, I’d lost 32 pounds. I felt great! But with Thanksgiving quickly approaching, I wanted to find some form of activity that would help reinforce the good habits I had developed so far. I didn’t want to fall back into bad eating and lifestyle habits.

Inching Forward

There was an annual holiday tradition that always entertained me, despite never having participated in it: the Turkey Trot. A Turkey Trot is a run typically held on the morning of Thanksgiving Day or over Thanksgiving weekend to get people moving and offset the ridiculous amount of food consumed during the day (or, in many people’s cases, days). I thought, Why not? It’s only a 5K; I bet I could do it.

When people ask me how I trained for that first race, I tell them that I ran around my New York City block as many times as it took to reach 3.1 miles (which ended up being about three). I happily trotted along at about an 11:30-minutes-mile pace, thrilled to be able to move with any amount of grace, no matter how slow. You see, after hitting my goal weight, I felt like I was capable of much more than I had ever given myself credit for. Embarking on those first few runs felt like a celebration of what I could accomplish.

The day of the Turkey Trot was blisteringly cold, but my parents came out to support me with hot cocoa and adorable handmade signs that read “Go Britt!” My finish time was 36 minutes, about 11.2 minutes per mile. It was slow, but I didn’t care—I was hooked.

From there, I started searching for races and running clubs around New York City. I did not have to look far. In my early stages of running euphoria, I planned one race per month (only 5Ks, but I wanted to set goals). I even joined a non-profit running organization called New York Road Runners.

Going The Distance

When I started running, I never planned to run a marathon or even a half marathon, but near the end of 2015, I entered the lottery for the NYC Half Marathon and got in! On March 20, 2016, I ran 13.1 glorious miles throughout Manhattan in two hours, six minutes, and 16 seconds. It was so cold that I couldn’t feel my feet at the start, but by the third mile, I was stripping off layers of clothes. My hips were sore, my hands were chapped, and I was absolutely gleeful by the finish. That day, I got hooked on longer distance running and have run two more half marathons since.

After handing out water to the sweaty masses at the 2015 TCS New York City Marathon, I completed the New York Road Runners’ 9 +1 program to gain entry into the 2017 marathon. I was split between feeling proud and wondering what the heck I had just gotten myself into.

But on November 5, 2017, all my fears and doubts were swept aside: I crossed the marathon finish line in Central Park after nearly five and a half hours of running. It was a hard, humbling, terrifying, and joyful race. I didn’t know I had it in me. I didn’t know I wanted to have it in me. I had never ever considered myself an athlete—and hated running before I started doing it—yet there I stood, a marathon finisher.

Though my weight has fluctuated by 10 pounds or so these past few years, my dedication to keep going has never wavered. That fateful doctor’s appointment not only changed my health for the better, but it also changed the way I think about myself.

Now, I am a runner. I am an athlete. I am strong. I am someone who can gut it out over one of the most challenging marathon courses in the world.

And, after gaining entry into the 2018 TCS New York City Marathon, I’m about to do it again. This time, though, I’m stepping up my game—cross-training with yoga and rowing, lifting weights, and eating more protein and less sugar. I can’t wait to see how these changes and my dedication to a healthy lifestyle play out during the marathon.

Though it took a serious wake-up call to get myself to where I am now, I’m so glad it happened. Sure, I may have lost weight, but what means so much more to me is how much confidence I gained in the process.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

September 14, 2018September 17, 2018

Britt Gambino

Who’s Good: A Q&A With Arnold Bikini Champion India Paulino

Whether you’re looking to bolster your wellness routine, learn more about healthy eating, or find an inspiring Fitstagram account, look no further than Who’s Good, a regular interview series from the editors of What’s Good that catches up with the best, brightest, and boldest the wellness world has to offer.

India Paulino is a certified professional life coach, three-time Arnold Classic Bikini Champion, and a BPI Sports sponsored athlete. Oh, and did we mention she’s also a new mom? Yup—she does it all.

When she’s not busy inspiring her nearly 200,000 Instagram followers, you’ll find Paulino being featured in publications like Muscle and Fitness Hers and Fitness Rx for Women, coaching her clients, and, of course, training. What’s Good got the chance to chat with her about her success story.

Thanks for chatting with us, India! Let’s talk a bit about your start in the world of fitness modeling and competition. You left your job as a police officer to dedicate yourself to fitness. What sparked your interest, and what was that transition like?

I was working the midnight shift as a road cop, and when things were slow I’d flip though fitness magazines. I still remember the one photo that inspired me to do my first fitness show: It was in Fitness Rx for Women, and it was of one of the top competitors at that time on the Arnold Classic stage. The lights, the beautiful two-piece suit, the glamour—and the amazing physique, which, to me, represented hard work and strength—made me fall in love.

I had no idea what I was doing or how shows worked—at all. All I knew was that I wanted to be in amazing shape and compete on stage.

I already worked out regularly, but I was practicing martial arts and doing a lot of police-type training. When I decided to compete, I changed my training to achieve that specific look.

Meals also became very important. I couldn’t just eat out anywhere; I had to follow specific macros. I started to prep and pack my meals with me everywhere I went.

View this post on Instagram

1st call out in Tampa ☺️ . . Finals tonight at 4pm 🔥 feeling great!! #241 . . @bpi_sports @wingsofstrength @aroundthenpc_jm @bodybyo

A post shared by India Paulino (@indiapaulino) on Aug 4, 2018 at 10:41am PDT

After just a few weeks, I competed in my first show. I won one class and placed second in the other. I was hooked! From there, things just took off. A month later, I booked a flight to Germany to work with a supplement brand at the FIBO (the world’s biggest trade show for fitness, wellness, and health).

I continued to work my butt off in amateur shows to earn my pro card. Just months after going pro, I was sharing stages with the very women who inspired me to begin this journey in the first place. I even ended up on the cover of the very magazine that piqued my interest in fitness modeling and competitions!

What started as I just want to do one show very quickly turned into a career, and I’m very grateful for that.

At that point, I decided to take a break from police work and focus on the amazing opportunities I had in front of me in the fitness world. Everyone thought I was nuts, but I knew it was the right thing to do. Risks and challenges are two things I love so much. They help you grow!

Fast forward eight years and I’m still traveling and competing—while running a personal development and online training business, and spending time with my beautiful husband and eight-month-old baby boy.

How did you make the lifestyle adjustments necessary to begin training for your first-ever competition? Did you have to reroute your entire life?

Since I was still working as a cop those first two years, I had to really plan my days so that I was able to work, train, and cook all of my food. I’d get home from work around eight o’clock in the morning, sleep for a few hours, get up, eat, hit the gym for three hours, come home, prep my food, and go to work again. Sometimes, I’d even use my 4 a.m. break at work to train.

What kept you going in moments of difficulty or challenge?

I kept my eyes on my goals. I believe that visualization is very important for manifesting your desires and I did a whole lot of that! If I didn’t feel motivated, I would visualize myself accomplishing what I was after, and that usually did the trick.

What’s it like being a mother and a fitness model and competitor? Did you internalize messages or pressures about the body while pregnant or after pregnancy?

Oh my goodness—women put so much pressure on themselves to stay in shape during pregnancy. While I definitely didn’t want to gain too much weight during my pregnancy, it wasn’t my biggest concern. I was more focused on making sure that I was eating the healthiest I ever had to help my baby develop and grow.

View this post on Instagram

This photo was taken a couple of months ago and the 2nd one two weeks ago. My belly has grown and dropped since the 2nd photo and gosh am I going to miss it. I'm not going to pretend it isn't uncomfortable AF sometimes because it is, especially trying to sleep ( I use to be a stomach sleeper) get up from the couch or laying down ( I feel like a turtle now) and bending down to pick something up ehh forget it that's where it will stay- the floor. BUT despite those things I LOVE LOVE LOVE my 9 month pregnant belly. It's like it improves as I get further along 😂 It sounds weird I know. Maybe some moms and moms to be can relate ?? I can't wait to meet my little Angel but I will def also miss being pregnant, it's such a magical experience at least for me. I would take the bad days, the sick days the days where I could barely walk due to aches and I would do it all again for the reward that's waiting in the end. ❤️ . . Photo @maaxxwest . . . #indiapaulino #7monthspregnant #9monthspregnant #love #babyboy #homebirth #hypnobirth #whoknows #indigo #crystal #fitness #fitmom #pregnantnotpowerless

A post shared by India Paulino (@indiapaulino) on Dec 5, 2017 at 6:19am PST

I didn’t put pressure on myself. The physical body didn’t concern me because it’s just that: a physical body. I knew that after my body completed the wonderful journey of pregnancy, I’d get back in shape.

Because I had that mentality, I really loved my body during pregnancy and embraced every stage and every change. As long as my babe was good, I was happy. I focused on listening to my body, drinking lots of water, eating clean, and meditating.

What did you do to get back into physical shape after having a child?

I didn’t rush into it. Training just wasn’t on my mind. For me, it was more important to enjoy the special moments with my baby boy.

I was cleared to exercise just shy of six weeks after having Breton, and after that I started to train two to three times a week in my garage gym at home.

I started out slowly to be respectful of my body and the journey that it had just gone through. I knew I would need to learn balance in this new life, so I followed an eight-week program that eased me back into training.

View this post on Instagram

PLYOS! Here's a little superset I did with my plyos today! Killer 🔥 Try it out! 2-4 sets of 10-12 each . Fueled by @bpi_sports #onemorerep . . code INDIA saves you 20% on bpisports.com . . . . @bodybyo #indiapaulino #fitfam #8monthspostpartum #bikini

A post shared by India Paulino (@indiapaulino) on Aug 31, 2018 at 7:14am PDT

Once I finished those eight weeks, I began my prep for competitions again with more intense training and cardio, and stricter dieting. Still, though, I let my body be the boss; whenever it told me to push through or slow down, I listened.

What are your favorite snacks and meals?

I love cashews, almonds, rice cakes with peanut butter, and popcorn.

What’s in your usual supplement stack?

My current favorites are BPI’s CLA +Carnitine, Best BCAA, One More Rep pre-workout, and creatine (since I had lost a little bit of muscle during pregnancy).

Any advice or tips on people who want to do what you do?

Before anything else, identify the reason you want to accomplish your goal. If it’s for any reason other than YOU, re-evaluate it! Competitions will not give you confidence. In fact, you must find that within yourself first. Once you feel confident in yourself, your experience will be much more fun and joyful.

Diggin’ Who’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

September 13, 2018September 14, 2018

The Editors of What's Good

5 Intimidating Pieces Of Gym Equipment You Should Totally Try

In recent years, fitness has become more about function and performance and less about physique than ever before. These days, nailing power cleans or showing off flawless deadlift form earns more gym cred than having a visible six-, eight-, or whatever-pack.

As functional fitness grows more and more popular, the sea of gym machines that isolate specific muscle groups have lost their once coveted place in people’s workouts and been replaced by a new generation of machines and equipment. But which deserve a spot in your next workout?

Gym Machines: A Love-Hate Relationship

Despite their recent fall from grace, there’s no black-and-white answer about whether traditional gym machines are good or bad.

According to New York-based coach Kelvin Gary, C.S.C.S., some of the machine hate is well-deserved: “We know that they don’t help you train in a way that functionally ties together muscle groups that work together in life and in sport.”

If you want a more complete workout that activates the core and stabilizer muscles, you’re better off with a squat. However, if your sole goal is to build bigger quads, then the leg extension machine will get the job done.

The other issue: Many gym-goers don’t use the machines properly. “Most machines today are made with good thought in regards to biomechanics,” says Long Island-based physical therapist and strength coach, Michael Camp Ph.D., P.T., D.P.T., C.S.C.S. It’s the user that makes machines unsafe, not the piece of equipment itself.

Experts do agree, though, that machines can be extremely helpful for beginners and those with injuries.

“Some people need to learn the mind-muscle connection of the movement first, which is easier to learn through a machine,” says Philadelphia-based personal trainer, Joe Pepe, C.P.T. For someone that’s never worked out in their life, using a chest press machine can help them learn to activate the right muscles before moving on to a bench press.

Plus, when you need to avoid using certain muscles and joints because of an injury—but want to maintain strength elsewhere—using machines to isolate certain muscle groups comes in handy.

Gym Equipment Worth Using

Old-school pushing, pulling, and pressing gym machines aside, there’s now a slew of out-of-the-box pieces of equipment popping up in gyms that can add lots of value to your fitness program. Here are five pieces of funky equipment you may have been too intimidated to try that trainers definitely want you to use.

1. VersaClimber

Though it may look like a towel rack, the VersaClimber is actually a great cardio conditioning tool that also puts your arms, legs, and core to work. (It’s like a never-ending climbing wall.) “It helps us work on crawling, a primitive pattern that we lose from sitting behind desks,” says Gary. The VersaClimber is like a stair stepper that gets your arms involved, too, so you’re essentially doing an upright bear crawl. Now how’s that for functional, eh?

2. Sled (a.k.a. Prowler)

Pushing or pulling a weighted sled across the turf is a great way to build total-body strength. Plus, it’s what Gary calls “self-limiting,” which means you can push yourself and go heavy without risk. Go too heavy on a squat and you can get stuck at the bottom of the movement with lots of pressure on your back; go too heavy on the sled and it simply won’t budge.

Check out five of our go-to moves:

Gary recommends adding a couple sets of exercises like marches and pulls to your strength workouts.

3. Landmine

It may not look like much, but according to Pepe, the landmine is the most underrated piece of gym equipment. All you have to do is secure the end of a barbell into the landmine fixture at the base of a power rack and you can do all sorts of total-body exercises in all planes of motion.

If you’re looking for a serious test of fitness, try landmine thrusters. “They create a huge metabolic demand, and are easier to perform—and more shoulder-friendly—than a barbell thruster,” he says. For core and total-body stability, try landmine anti-rotations. Or, to challenge your lower and upper body (and your coordination), pair split squats and rows.

4. Sandbag

Not only does lifting a big ol’ bag of sand build overall power and strength, but it also improves stability more than lifting a kettlebell, dumbbell, or barbell. “Fighting the awkwardness of the shifting sand builds synergistic muscle strength,” says Camp. Working out with sandbags fires up your stabilizer muscles and core in a major way.

On lower-body days, try front-rack squats or lunges; on upper-body days, try overhead presses or bent-over rows. As you progress, try sandbag cleans, chops, and swings.

5. Battle Ropes

We know, battle ropes are exhausting. But they’re well worth every heart-pumping moment, toning your arms, legs, and core, while boosting your cardio. “People think there’s just one or two exercises, get bored, and move on too quickly,” Gary says.

In addition to the standard moves like alternating waves or double-arm waves, Gary suggests trying circles, side-to-side waves, or even doing jumping jacks with the ropes. Try a few 30-second intervals with 30 to 60 seconds of rest in between.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

September 12, 2018October 2, 2018

Mike Simone

Should You Be Wearing A Lifting Belt?

Walk into just about any weight room and you’ll see all sorts of lifting equipment and accessories, like gloves, wrist and knee sleeves, and, of course, the ever-glorified lifting belt.

Typically made out of leather or nylon, these wide belts make any lifter look pretty intense. But what exactly do they do, and who should really be using them? Here’s what top fitness experts had to say.

What Do Weightlifting Belts Do?

Designed to help gym-goers (men and women, alike) lift heavier and make gains, weight belts are wrapped around the core at the lower back to help take pressure off the spine as we lift. You see, the strain of lifting heavy can potentially lead to muscle or back injuries.

A belt novice might think that wearing a lifting belt works by physically supporting the back and core when they’re under tension (like during a barbell squat), but that’s not actually how it goes, explains Gabe Snow, C.P.T., strength and conditioning coach and trainer at Performix House in New York City. What’s really happening: The pressure of the belt around your core signals the muscles in your mid-section to exert force in response. “When this pressure is generated inside the abdominal wall, it takes a large amount of stress off the discs in the spine,” says Snow.

Generally, reducing pressure on the spine means reduced risk of injury and more efficient performance. Research backs this up, with one Japanese study finding that increasing pressure in the abdomen with a belt stabilizes the core and creates a safer environment for the spine during lifting. Other research shows that rocking a weightlifting belt during squats can increase muscle activity of the quadriceps and hamstrings, and promotes overall muscle growth long-term.

While some people might mistakenly think that lifting belts can also help shrink their waistline, this is a myth. “If anything, your core—especially your obliques—will grow because your abdominal muscles are constantly generating force,” says Snow.

When Should You Wear A Belt?

While belts can definitely help you advance your strength and power, that doesn’t mean you should wear them every time you lift.

Instead, reach for a belt when you’re doing power-lifting movements like squats, deadlifts, and power cleans in which you’re loading the spine with significant weight, suggests Alonzo Wilson, C.P.T., founder of Tone House in New York City. And even then, “only when the load is extremely heavy,” he says. “I recommend using the belt at weights you can lift for just five reps or less.” Reaching for a new personal best? A belt can help. Running through your usual three to four sets of 10 reps? Skip it.

Of course, before you can lift heavy enough to warrant using a belt, you have to have a solid foundation of strength and a firm grasp of proper movement patterns. “Form and technique must be mastered using light to moderate weight before ever attempting loads heavy enough that you have to wear a large leather belt to help ensure your safety,” says Snow. “Using a belt right out of the gate will just alter your form and keep you from learning where you may need to improve.”

Plus, since belts are somewhat restrictive, they shouldn’t be worn during any exercise other than heavy lifting. If you’re doing a high-intensity interval training workout and alternating between power cleans and burpees (which involve moving significantly different loads), for example, a belt will only get in the way. Just stick to a weight you feel comfortable lifting without a belt for the power cleans.

The Bottom Line

If you’re an experienced weightlifter working in the top of your range to focus on power or test your one-rep max, a lifting belt can help you perform and stay safe.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

September 5, 2018September 21, 2018

Emily Abbate, C.P.T.

Should Collagen Replace Your Post-Workout Shake?

From pills to peptides, collagen is the supplement right now. Not only do people credit the protein with reducing the signs of aging and improving gut health, but fitness fanatics are now using it to boost muscle recovery and support their joints.

As popular as collagen is, though, can (and should) it replace your usual post-workout protein shake? We tapped three nutrition experts to find out.

Remind Me What Collagen Is Again?

Our body produces and uses a number of different proteins—and collagen is one of them. “Collagen is a structural, fibrous protein that helps make up the connective tissues in our body, which means it’s in our skin, hair, joints, bones, muscles, and organs,” says exercise physiologist and dietitian Jim White R.D.N., owner of Jim White Fitness and Nutrition Studios. “Basically, collagen is the glue that holds these tissues together and helps them withstand stretching,” he says.

The most abundant protein in the body, collagen accounts for more than 30 percent of the protein that makes up our body’s structures.

Trouble is, our body’s ability to produce collagen decreases as we age, explains Jonathan Valdez, R.D.N., owner of Genki Nutrition, and spokesperson for the New York State Academy of Nutrition and Dietetics. Over time, issues like achy joints, slowed muscle recovery and wound healing, stomach distress, and increased appearance of wrinkles may start to pop up. That’s where supplements come in. The idea is that by consuming more collagen, we’re able to hang onto its benefits—especially as we age and produce less naturally.

Collagen And Complete Proteins

Collagen supplementation has been linked to benefits like increased skin hydration, decreased appearance of cellulite, and reduced joint pain. When it comes to muscle recovery and growth, though, there’s one hitch: Collagen isn’t a complete protein.

You see, proteins are made of molecules called amino acids (there are 22 of them). Of these aminos, there are nine our body can’t produce on its own. These nine, called the essential amino acids, must be obtained through the foods we eat and supplements we take, says Valdez.

Foods or supplements that contain adequate amounts of all nine essential amino acids are considered complete proteins.

“Collagen contains eight out of the nine essential amino acids,” says White. (It’s missing tryptophan.) And though it’s rich in the essential aminos glycine, proline, alanine, and hydroxyproline, it contains little of the other essential aminos.

Collagen As A Post-Workout Protein

If you’re using protein powder after working out, chances are you’re using a complete protein like whey, casein, or a multi-source plant protein. Complete proteins are your best bet for fueling recovery and growth, since they contain all of the amino acids your muscles need—and in the right amounts, says Valdez.

“The most effective protein powder is whey protein because it is the fastest absorbing,” adds White. Whey contains high levels of three essential aminos known as the branched-chain amino acids (leucine, isoleucine, and valine), which play significant roles in exercise performance and muscle recovery. Collagen, on the other hand, contains just small amounts of these amino acids—especially leucine, which has been credited for kick-starting the muscle-building process.

You certainly won’t miss out on the benefits of post-workout protein altogether by choosing collagen over a complete protein, as research shows that supplementing with collagen is better for muscle strength and body composition than not supplementing at all. You may just not quite max out your potential gains.

Power Up Your Collagen

To make collagen work post-workout, White recommends combining it with a tryptophan supplement or another protein source that provides tryptophan. Oats, dairy milk, spirulina, almonds, and even chocolate are all good options. You can also use a protein supplement that combines collagen and whey, like Vital Proteins Collagen Whey Protein. (DIY this mix by pairing collagen with whatever other protein powder you have on hand.)

The Bottom Line

Overall, whether or not collagen protein can replace your protein powder depends on your health and fitness goals. “If you’re looking for a protein that can help with joint issues, collagen might be a better choice,” explains research neuroscientist and nutrition expert Nicole Avena, Ph.D., author of Why Diets Fail. In fact, a small study published in Current Medical Research and Opinion found that collagen supplements helped lessen joint discomfort in college athletes. Another, published in the Journal of International Society of Sports Nutrition, found that people with joint discomfort and mobility issues significantly improved joint function after taking collagen for four months.

However, if you don’t already consume enough complete protein or are heavily focused on muscle-building or athletic performance, collagen alone isn’t your best bet.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

August 30, 2018September 18, 2018

Gabrielle Kassel

4 Exercises That Prevent Back Pain

This article was written by Vera Tweed and originally published in Amazing Wellness magazine.

The most common chronic pain issue in the United States, back pain affects 60 to 80 percent of adults every day. Back pain often develops from repeated stresses on joints that support the spine. While many conditions can cause it, too much sitting, which leads to muscle imbalances and a weak core, is a common culprit.

A healthy, pain-free back requires proper mobility, stability, and strength.

How Sitting Can Hurt Your Back

Biomechanically, the human body is at its best when it’s moving.

Long periods of sitting shorten your hamstrings, flatten your normal spinal curvature, prevent you from extending your hip flexors (them and compromising their range of motion), and weaken your glute muscles. These muscle groups are attached to the lower back, and imbalances in them create misalignment in the spine—especially if your core muscles are weak and can’t keep the spine stable. “Some muscles become overactive, and the other sides of those joints become underactive,” says Prentiss Rhodes, a master instructor for the National Academy of Sports Medicine.

Rhodes recommends four types of exercises to strengthen and stretch your muscles to correct imbalances from sitting.

1. Hip Flexor Stretches

From a kneeling position, place your left knee on the floor directly under your left hip, and place the right foot in front, flat on the ground, directly over the right ankle and the right knee at a 90-degree angle. Using your glute muscles, gently push your left hip forward until you feel the stretch. Hold for 5 to 10 seconds and repeat on the other side.

2. Core Strengtheners

Yoga and Pilates classes are often designed to develop core and spine strength. If that’s not your thing, add planks to your daily routine. The plank is one of the best exercises you can do for your core because it builds isometric strength (a static muscle contraction) to help improve your posture.

Lie face down, with your legs extended and your elbows bent, directly under your shoulders. Contract your abs (this is the isometric contraction), then tuck your toes to lift your body off the ground. You should be in a straight line from head to heels. Hold for 60 seconds or as long as you can. (Check out five of the most effective abs moves.)

3. Glute Strengtheners

Most people don’t think about their glutes beyond how they look in jeans. However, weak and inactive glute muscles contribute to back, hip, and knee pain. Strengthening this group of muscles can lessen pain. Incorporating an exercise called bridge or hip raise into your daily stretches will strengthen glute muscles, the back of the thighs (hamstrings), and the core.

Lie on your back, knees bent, feet flat on the floor, with feet about hip-width apart. Slowly lift your hips, tighten your core, and press your heels into the floor for stability. Make sure the glutes are doing the work by squeezing them. Avoid pushing your hips too high; instead, aim for a straight line from your knees to your shoulders and hold for 20 to 30 seconds.

As you build strength, try this glutes workout.

4. Hip Openers

There are many moves to open hips, but here’s one you can do at your desk: While sitting, cross your right leg, with the right ankle on your left knee. Keep your right leg parallel to the floor, or as close as you can. Gently push down on your right thigh and hold until you feel a good stretch. Repeat on the other side.

Bonus: Cardio

“Back-friendly cardio exercises not only help back pain patients stay more functional when discomfort does strike, but can help keep pain flare-ups at bay,” says Kaixuan Liu, M.D., Ph.D., founder and president of the Atlantic Spine Center in West Orange, NJ. Walking, swimming, or using an elliptical trainer or stationary bike are all good options.

Cardio promotes healing by increasing the flow of oxygen and nutrients to the spine,
reduces joint stiffness, increases production of endorphins—feel-good chemicals—and helps control weight, which reduces stress on the spine.

Diggin’ What’s Good? For more essential health facts, tips, and inspiration, join our Facebook communities, Eating Healthy and Staying Fit, today!

August 23, 2018September 4, 2018

Amazing Wellness