1. Create a plan. One of the biggest excuses people give for not exercising is “time”. So do not waste your time by aimlessly walking around the gym or sitting around deciding what exercise you are going to do next! Go to the gym or start a workout at home with a plan. A great tip is to spend 10-15 minutes on Sunday to plan your workouts for the whole week. Being prepared will save you time and keep you on the path to fitness success!
2. Get an exercise partner. There are so many benefits to partnering up for workouts. An exercise partner creates accountability, challenges you, and keeps you motivated. If you know that you have a plan to meet your friend for a workout at 5 pm tonight you are less likely to skip. This will also help to keep workouts fun because you will be encouraging and supporting one another!
3. Set goals. Goals are very important to creating effective workouts and continuing to challenge and motivate yourself. Develop long-term and short-term goals and write them down. Do not forget to continue to remember and revisit these goals. Keep them in a spot that you see daily!
4. Variety is key. Repeating the same workout day in and day out will cause boredom and eventually a plateau in your progress. You can change up your workout in many different ways. Try an exercise class, a new piece of equipment, or even a home workout to add variety to your routine. There are new fitness trends and styles of workouts developing all the time so do not be afraid to try something new!
5. Make a new workout playlist. Create a playlist of music that gets you motivated to exercise. Pick songs that are upbeat and make you want to keep moving! Research has shown that music does help you work out harder so the playlist will keep workouts intense and help to push you through those tough sweat sessions.
6. Warm Up. A lot of people skip the warm up. The warm-up prepares your body for the work ahead by getting your blood pumping and increasing the amount of oxygen being supplied to the muscles. That is why skipping the warm up can lead to injuries and lackluster performance. Perform a dynamic full body warm up before all workout sessions!
What is Grass-Fed? Until the 1940’s almost all cattle in the U.S ate grass. This all changed as the demand for beef and dairy products increased leading to a desire to improve the efficiency of beef and dairy production. Most cows are now fed a grain-based diet and treated with hormones to fatten them quickly so that they may be used for meat or dairy as quickly as possible, a strategy that may be profitable to producers but is not ideal for the cow or the consumer.
Why Grass-Fed? I first shared my thoughts on the benefits of eating grass-fed meat in the book I co-authored with NFL Future Hall-of-Famer, Tony Gonzalez called The All-Pro Diet in 2009. Meat and dairy sourced from grass-fed cows has been found to be significantly higher in nutritional value than that from cows that are grain-fed. Grass-fed diets for cows promote a more favorable internal pH environment, which provides beneficial bacteria as well as a broader nutritional content to the cow.
My Top Grass-Fed Whey Pick. I’m thrilled that I am now working with the folks at Nutrology who have created an awesome Grass-Fed Whey Protein Powder product that my family has been using for several months with great results. It has helped my husband build muscle and get leaner. My two daughters are 10 and 13 and use it as part of their diet to fuel their volleyball training.I love it since it helps me to adequately get my protein needs and feel satisfied without too many calories. In addtion, Nutrology’s grass-fed whey protein is free of artificial sweeteners, artificial flavors gmo’s and gluten, making it a great all-natural protein choice for your entire family.
Here are 5 reasons you should be drinking grass-fed whey protein.
- Optimize recovery after your workout. Nutrient Timing for Optimal Recovery. Nutrient timing is the belief that not only what you eat is important for optimal performance but also when you eat. Consuming a high quality grass-fed whey protein powder in a smoothie within 30 minutes post-workout helps to enhance muscle growth, maximize your recovery, and minimize muscle damage and soreness. To create your ideal recovery beverage you want to combine a grass-fed whey protein powder with organic milk and fruit to create an ideal ratio of carbohydrates:protein of about 2:1-3:1. It is imperative that you utilize this small window of time, 30 minutes following the workout,to refuel the body with the nutrients it needs in order to maximize the next workout. Without providing the appropriate recovery fuel, you can lose the opportunity to optimize recovery! Calculate your protein needs and get my top post-workout smoothie recipes with the FREE Grass-Fed Difference booklet.
- Weight loss. Grass-fed whey protein may contribute to reduction in body weight when consumed appropriately after exercise. The amount of the fatty acid, conjugate linoleic acid (CLA) is 3-5 times higher in grass-fed whey compared to commercial whey products. CLA has been shown to enhance muscle growth and metabolism, which helps the body to burn fat! Protein helps to satisfy your appetite, which can help to prevent overeating. Get my 7 day jump-start program with the FREE Grass-Fed Difference booklet.
- Nutritional Booster. Consuming a diet that includes grass-fed meat and dairy has many potential nutrition benefits such as greater nutrient availability, higher CLA and a boost in omega-3 fatty acids. Omega-3 fats benefit the body by acting as an anti-inflammatory.
- Higher Biological Value + Complete Amino Acid Profile. Grass-fed whey protein provides an optimal biological value and is a complete protein containing all nine essential amino acids and a higher concentration (approximately 25%) of the branched-chain amino acids (BCAAs) than any other non-whey protein source. BCAAs are three special amino acids, leucine, isoleucine, and valine. They are special since they are precursors for the synthesis of gluatamine and alanine, which are amino acids used up rapidly during exercise. In addition, valine and isoleucine are used as energy during exercise. Studies should BCAAs provide important energy during exercise suggest it may also prevent muscle protein breakdown.
- Boosts immune system. Grass-fed whey protein concentrates better preserve naturally occuring protein fractions called immunglobulins than commercial whey protein isolates, this allows the alpha lactoglobulins and lactoferrins to help boost the immune system and increase production of your body most powerful antioxidant glutathhione. I my new booklet, we discuss glutathione and it’s fantastic benefits for healthy aging .
3 Great Ways to Save + FREE Grass-Fed Difference Booklet. To get more information about the benefits of eating grass-fed download The Grass Fed Difference booklet for FREE. Get 20% off at Nutrology.com with coupon code MITZI. To get $5 off in-store coupon print coupon from The Grass Fed Difference Free booklet and redeem at your local GNC.
To create a quick post-workout smoothie using grass-fed whey protein try these delicious recipes! For more delicious recipes GET The Grass-Fed Difference now!
Makes 1 serving
4 large California strawberries
1 cup 1% organic milk or almond milk
1 scoop Nutrology vanilla grass-fed whey protein powder
Blend and enjoy!
Chocolate Covered Cherry Smoothie
Makes 1 serving
1 cup frozen tart cherries
1 cup 1% organic milk or almond milk
1 scoop Nutrology Chocolate grass-fed whey protein powder
Blend and enjoy!
As a parent, one of our greatest goals (and challenges!) is to set a good example for our children. We teach them to share with others, do their homework on time, and learn good manners…but are we instilling the important lessons of eating well and staying physically active?
Here are 10 Fun Ways to Keep Your Family Fit!
1. Take your kids to the supermarket: Next time you are cruising the produce aisle have your kids choose an interesting fruit or vegetable they’d like to try. Being a part of the food shopping expedition can be both educational and empowering for your youngins’.
2. Let your kids take on the role of assistant chefs: Studies show that when kids are actively involved in food prep and cooking at a young age, they are more likely to try new foods and take an interest in eating well. Have them help you by washing foods, stirring ingredients, or chopping veggies if they’re old enough.
3. Create-Your-Own Special Snacks: Have everyone create their own family-fun-style smoothies, pizzas, trail mix or oatmeal bowls using a variety of healthy and yummy ingredients. One of my favorites is to add spinach to a fruit smoothie. Call it a BananaBerry Blast and add baby spinach. The spinach gets so small they won’t even taste it. I’m not a believer of being sneaky in the kitchen and tricking your kids.
4. Go to the local track: Paying for gym memberships for an entire family can be expensive. Instead, plan weekly meet-ups at the local track and run laps. Add a little friendly competition by creating “mini-Olympics” relay races!
5. Find a trail: Disconnect cell phones and reconnect with family and nature by finding local walking trails in the area. It can be the perfect time to get fresh air, enjoy the scenery, and catch up on each others’ day. Check out www.TrailLink.com to find trails near you.
6. Play the game: Instead of yelling at your kids for playing sedentary video games all day, make it a family affair! After dinner, plug in the Nintendo Wii and play active games like Dance Dance Revolution, Kickboxing or Tennis! You’ll burn even more calories from laughing so hard.
7. Family Fun Run (or walk): Build character and fitness by signing up for a Family Fun Run. Together, you’ll raise money for a good cause and get a great workout to boot. The shared memory of crossing the finish line as a family and working as a team to help your community will be the best feeling of all!
8. Plan Fam-Fit vacations or day trips: Head to a nearby mountain for a day of skiing, go for long bike rides, or go apple picking at a local farm. Combine these heart-pumping outings with a healthy picnic lunch to optimize the experience.
9. Taste Test Challenge: Each week, have every member of your family write down one or two nutritious foods they’d like to try and place into a hat. Each week, draw a food selection from the hat and incorporate the ingredient into a crowd-pleasing recipe! Not only will this make healthy foods fun but it may also inspire the picky eaters in your family to be more experimental! Some ideas: quinoa, edamame, tofu, and avocado!
10. Plant a garden together: Become a green-thumbed family by planting fresh fruits, vegetables and herbs! The family will get a great workout cultivating the garden. There’s always something special about healthy, organic food grown straight from your backyard that makes it taste extra delicious.
Article written by Mitzi Dulan, reprinted courtesy of 435 South magazine.
Each year many individuals make resolutions about improving their health and fitness. These resolutions can be difficult to maintain because the desired outcomes do not happen over night, they take time. This year kick off the New Year and the beginning to a healthier you with weekly challenges. These...