5 Ways to Enjoy Fitness Post Contest Prep

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http://clinicalsportslabs.com/5-ways-to-enjoy-fitness-post-contest/

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5 Ways to Enjoy Fitness Post Contest Prep

I don’t know about you all but I am so very excited! Want to know why? Simply put, Fall. I adore this season. Colorful leaves falling from the trees, cool air, and all of the fun festivals … don’t even get me started, (I can be quite the southerner at times). Not only is fall a beautiful season but it’s also a chance to let ourselves relax. It’s time to make some room in those macro plans of yours for turkey, apple pie, and a few cocktails! Unless you are Ashley Kaltwasser who seems to be on contest prep year round (wonder-woman maybe?), then you may need a little bit of a break from all of your restrictions. Below are five things you can do to let yourself loose, have fun, and enjoy fitness!

1. Run a Race
This is a great way to remain active and to switch up your routine a bit! Your normal weight lifting or prep routine can get old and boring. Try something new and sign up for a race like a 5K or even the menacing Savage Race! Active.com is a great site to visit to find any local races in your area. Step out of your old, boring routine and spice things up with something new!
active.com
savagerace.com

2. Rock Climbing
9.22.15 Workout ImageHere’s one for those of you who are adrenaline junkies! Talk about something different to try. Rock climbing is gaining popularity and guess what … You don’t have to be outside to do it! There are many indoor rock climbing venues where you can get a quick training session in and then be on your way to rock climbing! For those of you who like to test the waters, give outdoor rock climbing a try! There are great rock climbing schools that can teach you the ropes—no pun intended. It’s healthy to test the limits and rock climbing will certainly do that!

 3. Fitness Classes
It is truly amazing to think about just how many options you have when it comes to exercise and fitness classes. Let’s see:
• Zumba
• Yoga
• Body Pump
• Pilates
Just to name a few of the most popular classes. There are also group personal training classes where you can get the one on one attention you may need in a fun group setting! I actually started out utilizing fitness classes when I was new to exercising! I highly recommend it not only as a good starting point for beginners but something new for all of you experienced fitness gurus!

4. Hit the Water!
I know we are coming to the end of summer season but don’t blow out that flame just yet! We can still squeeze some summer time fun out of it! Hitting the water in a canoe, kayak, surf board or wakeboard is a great way to help you let loose from your zombie prep! Here are a few ways you can take your fitness into the water!
• Kayaking
• Wake boarding
• Surfing
• Tubing
• Skiing
• Swimming

5. Visit a New Gym
If you’re anything like me I am not a fan of straying from my home gym. I know where all of the equipment is located and the people there are familiar, but visiting a new gym can actually refresh you not only physically but mentally too! Every now and then I will visit a new gym that a friend of mine trains at. It’s kind of like moving somewhere new. You don’t know anyone and they don’t know you. It can be scary but at the same time quite the adventure.
Visiting a new gym gives you a chance to try a brand new fitness regimen with machines your home gym may not have. It also allows you to meet new people, make new friends, and network.

Let’s face it, even though I have never experienced competition prep for myself I have researched it quite a bit and follow many people who do compete on my social networking sites. I am always reading about the positives and negatives of prep, the whirlwind of emotions you experience all getting you to reaching that goal of stepping onto that competition stage. After your prep, try to give yourself a break both physically and mentally by having some fun with your routine (your body and soul will thank you for it!).

Meagan Kunisch
Lead Editor/Clinical Sports Labs

Meagan Kunisch

Meagan is a fitness and health blogger who regularly writes for Clinical Sports Labs. On her blog named FitLife, she shares her passion and drive for living healthy and fit. She is a promoter of positive thoughts, exercise and optimal health. Check out her blog at www.fitlifemk.com .

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A Review of MyProtein

A Review of MyProtein

A month or two ago I was asked to sample some products from MyProtein. MyProtein is a supplement company that offers a wide variety of health and fitness products. Over the past month I was able to work in two of their products into my supplement regimen and here is what I thought!

The first supplement I sampled was their pre-workout called MyPre, lemon-lime flavored. Below is a list of what I liked and disliked.

Likes

  • Size and amount of servings (30 servings)
  • Some natural flavor
  • No jittery sensations, itch, or tingling
  • Provides long lasting energy for exercise

Dislikes

  • Some artificial flavor
  • I was not a huge fan of the lemon-lime flavor OR color. It tasted and looked very artificial which for me made it difficult to consume.

The other supplement I sampled from MyProtein was their impact whey isolate, rocky road flavored. I am a huge fan of whey isolate proteins. Not only are they low in calories, sugars, and carbs but they are easy on the stomach! For me, this is something I suffer with when consuming regular whey protein. Below is a list of what I liked and disliked.

Likes

  • Whey isolate protein makes it easier to digest with no bloating or gassiness.
  • The flavor tasted artificial, but was good overall.
  • Great solubility
  • Tasted the best when blended with ice cold water.
  • Low in calories, sugars, and carbohydrates.
  • Affordable price

Dislikes

  • I am not a huge fan of 100% artificially flavoring supplements. I like to see some natural ingredients and flavors.

Overall I enjoyed the protein more than the pre-workout. I am extremely picky when it comes to pre-workout supplements especially with the taste or flavor, solubility, color, and the effect it has on the body. I don’t like consuming a supplement filled with artificial ingredients. I like to see that a product I am consuming has some natural ingredients.

http://www.myprotein.com

Which protein powder is best for you and your goals? Find out now!

protein

Protein is one of the most important nutrient sources for building and recovering lean muscle. In order to build lean muscle you have to supply your body with enough protein throughout the day. Protein is made up of amino acids which happen to be the building blocks of your muscles and body! There are many different brands and types of protein supplements on the market today making it difficult and confusing for beginners. Below is a list of some of the most popular proteins and what they can offer you.

Find out which protein is right for you and your fitness goals!

  1. Hydrolysate Protein
  • Most expensive protein you will find on the shelves
  • Highest quality protein
  • It is easily absorbed by the body and is easy- going on the stomach.
  • This protein would be great for people with stomach sensitivity.
  • Can be consumed pre and post workout
  1. Whey Isolate
  • Not the most expensive, but still quite pricey.
  • One of the quickest absorbing proteins on the market
  • Great for low carb diets; very low/if any carbs or sugars.
  • Can be consumed pre and post workout
  1. Whey Concentrate
  • Least expensive protein
  • One of the most basic forms of protein
  • Great for those of you who are just being introduced to protein supplementation/beginners
  • Some people will find that this protein source is not easily digested and may leave you feeling gassy and bloated.
  • Can be consumed pre and post workout; as a snack during the day; not a preferred source at night.
  1. Casein Protein
  • Slow digesting protein; takes about 5 – 7 hours to fully digest
  • Can be used as a meal replacement to stay full throughout the day
  • A preferred source at night before bed
  • Your body enters a state of starvation while you sleep. Casein protein allows your body to absorb and utilize the nutrients throughout the night avoiding this period of starvation.
  1. Milk Protein Isolate
  • Contain both casein and whey
  • Used mostly in blended protein sources
  • Not a preferred source to be used at night
  1. Soy Protein
  • Great vegetarian source
  • Contains many beneficial nutrients like glutamine (aids in recovery), arginine (helps dilate blood vessels to help with absorption of nutrients into the muscles), and BCAA’s (aids in recovery).
  • Helps support healthy cholesterol levels
  • Can be consumed pre and post workout or anytime throughout the day
  • Not a preferred source to be used at night
  1. Tri-Blend Protein
  • A tri-blend consists of three different sources of protein.
  • Clinical Sports Labs offers an ultra premium time released protein that blends together whey protein isolate, whey protein concentrate, and milk protein concentrate (60:40 ratio whey protein to milk protein).
  • Studies have shown that proteins blended with this ratio allow for greater results than just whey protein alone.
  • Most other proteins allow for digestion and absorption for only about an hour or so after consumption.
  • Clinical Protein by CSL offers slow absorbing and fast absorbing proteins that allow the body to take in nutrients over the course of about 3.5 hours!

3-protein-powders

Seeing as how protein plays such a huge role in building lean muscle, getting the right amount of it is important. If your diet and lifestyle don’t allow you to consume the amount of protein you need, you might want to look into supplementing with protein shakes. They are a quick and easy way you get the nutrients you need while living your active lifestyle.

I am a huge fan of supplementing with protein because I work long hours and may go periods of time without eating. This makes it difficult to get the nutrients my body needs for recovery through my diet alone. It’s easier and time efficient to put water and protein in a shaker bottle, shake it and drink. Boom! Instant protein.

Not sure what brand to start with? Check out Clinical Sports Labs’ ultra premium tri-blend clinical protein!

http://clinicalsportslabs.com/product/clinical-protein-chocolate-milk-delight/

-mk

Are you taking the right supplements for your goals?

Supplements can give you an added boost in achieving your desired physique and can also help boost your immune function. There are many varieties of supplements on the market today which makes it tricky in choosing the right product that works best for you. I have compiled a list of the top supplements I recommend (my favorites!) and what they can do for you.

supplements

  1. Multi-Vitamins
    • If you maintain a healthy diet rich in vegetables, fruits, whole grains, healthy oils, and nuts you may not need to supplement with a multi-vitamin or other vitamins.
    • Multi-vitamins help fill in the missing pieces to your body’s health puzzle. What you may not be getting from your diet your multi-vitamin will fill that in. For example, Folic Acid and Vitamin D are a few things we may not get enough of in our diet. Taking a multi-vitamin will help provide these for our body.
    • Be careful not to take too much of a certain vitamin. Have you ever heard the saying, “Too much of a good thing”? Well it’s true. Too much of a good thing can be harmful. Take the recommended daily dose.
    • The best way for your body to get the nutrients it needs is to eat whole foods. Following the food pyramid is a great starting point. A multi-vitamin will help fight any nutrients your body may be deficient in.
    • Keep in mind that the quality and composition of multi – vitamins can vary significantly between different brands. Below is an excerpt from Charlie Seltzer author of “Should you take a multi – vitamin? Benefits and side effects” on builtlean.com,

I like to break down multivitamins into two broad categories: whole-food derived (found in natural, whole foods) and synthetic (created in laboratories). Without getting too technical, it is important to understand that just because something has been synthesized in a laboratory doesn’t necessarily mean it is not the same as what is found in nature. However, it is often different – for instance, synthetic Vitamin E is structurally unique from that of natural Vitamin E.”

  • Charlie Seltzer MD recommends whole food multi-vitamins by Megafood and Garden of Life. These don’t contain any chemicals or synthetic nutrients.
  1. Omega – 3’s or Fish Oils
  • Fish oils are important in preventing heart disease/managing heart disease, lowering blood pressure, reduces triglycerides, and can help slow the build-up of plaque in the arteries.
  • The best way for the body to obtain omega – 3s is from eating fish 2 -3 times a week.
  • Fish high in omega – 3s are: salmon, mackerel, herring, sardines, lake trout and tuna.
  • For those of you who do not like fish, supplementing with a omega – 3s in pill form is a great choice.
  • Take the recommended dose; usually no more than 3 grams a day.
  1. Glucosamine
    • Glucosamine is a naturally occurring substance found in the fluid around our joints.
  • Glucosamine is very important in the process of building cartilage. Cartilage helps cushion the joints.
  • As we age glucosamine levels decrease making the possibility of joint injury more likely.
  • Glucosamine is a great supplement for those suffering with bone or joint issues.

Now, let’s get into some fun supplements that are geared more towards the fitness aesthetics and performance!

 ropes

  1. Pre – Workout!
    • Pre – workouts are supplements that contain ingredients that provide a boost of energy, focus, increased strength, speed, and endurance.
    • Most athletes and “gym-rats” (like me) take pre – workouts before training sessions.
    • My favorite pre – workout brands are Metabolic Nutrition’s ESP Blue Raspberry flavor and Cellucor’s C4 mimosa flavor. (de-lish!)
    • Just a little bit of advice on pre – workouts. If you have been working out without using a pre-workout and you don’t need the added energy it provides I would recommend not starting regular consumption. Like any caffeinated beverage, it is addictive. Once you start taking it you feel the need to keep taking it and keep taking it. Catch my drift? If you do decide to begin taking a pre-workout supplement, I recommend cycling on and off to avoid becoming addicted!
    • fitness-clothing-photography-1
  1. Creatine
    • Creatine is a compound formed in protein metabolism and is present in much living tissue. It is involved in the supply of energy for muscular contraction.
    • Helps increase your overall workout intensity; allows you to workout longer and harder.
    • Better muscular contraction (especially good for athletes who train using stop and go movements).
    • Allows you to participate in frequent training sessions
    • Results in huge muscle pumps (yesss!)
    • Helps increase your metabolic rate
    • running_photography_justin_grant
  1. Glutamine
    • “Glutamine is the most common amino acid found in your muscles – over 61% of skeletal muscle is Glutamine. Glutamine consists of 19% nitrogen, making it the primary transporter of nitrogen into your muscle cells.” (bodybuilding.com)
    • “During intense training, glutamine levels are greatly depleted in your body, which decreases strength, stamina and recovery. It could take up to 6 days for glutamine levels to return to normal – and glutamine plays a key role in protein synthesis. Studies have shown that L-glutamine supplementation can minimize breakdown of muscle and improve protein metabolism.” (bodybuilding.com)
    • Helps your body secrete the human growth hormone or HGH which helps burn fat and supports new muscle growth.
    • The best times to take glutamine are pre- and post-workout and right before bed.

For more information on the benefits of glutamine visit the link below:

http://www.bodybuilding.com/fun/glutamine.htm

  1. Protein Powder
    • Supplementing with protein powder can be beneficial if used properly.
    • Protein is used by the body to build and repair muscles and bones after times of stress.
    • Protein is an essential nutrient that is needed daily by the body.
    • If you cannot consume the adequate amount of protein needed by the body through your diet alone, supplementing with a protein powder can be very beneficial.
    • Do not assume that any and all protein powders can be used as meal replacements. Do your research. Some proteins can replace meals and others can’t. Be sure to read the labels!

There are different types of protein powders that exist to fit your goals and needs.

  • Whey Concentrate
  • Casein Protein
  • Whey Isolates
  • Hydrolysate Protein
  • Soy Protein
  • Milk Protein Isolate
  • Egg Albumin

Follow the link below to find the right protein for you!

http://www.bodybuilding.com/fun/protein-types-best-for-you.htm

Supplements are called supplements for a reason. They should not replace anything in your diet unless specified by a doctor. They are to be used ALONG WITH a healthy diet rich in fruits, vegetables, whole grains, healthy fats, and oils.

The true definition of the word supplements is

“Something that completes or enhances something else when added to it.”

I hope this information will help you in your future fitness and health endeavors. Honestly, fitness is all about trial and error. What works well for someone may not work well for another person. The same can be said for supplements. Some people may have great reactions to supplementing with creatine or glutamine but that doesn’t mean you will. You have to try it out and see for yourself!

What are your favorite supplements?

-mk

References