Fitness | Page 2 of 35 | What's Good by V

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, 2019March 4, 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, 2018March 13, 2019

Mark Barroso, C.P.T.