The Supplement You Didn't Know Helps Your Workout

Image source: http://www.prevention.com/health/health-concerns/research-fish-oil-lowers-breast-cancer-risk

Nope, it's not protein. It's the elusive white whale of the supplement world: fish oil, mainly due to it's richness in omega-3s, but also partially because you'll run a lot faster if you're being hunted by Captain Ahab. Ok, we promise, no more Moby Dick jokes.

Moving on, we often let the main benefit of heart health overshadow some of the other ways that omega-3 fatty acids can help the body. For one, they can support athletic performance and recovery. A study in the American Journal of Clinical Nutrition found that the combination of fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors moreso than either effort on its own.

What's an omega-3?

Omega-3s are essential fatty acids (EFAs) that have been shown to offer a ton of benefits, which you'll see some of below. They're called "essential" because we need them for proper function, but our bodies don't make them, so we have to obtain them through food or supplements. Fish and fish oil supplements are the richest source of omega-3s — the main two are called EPA and DHA.

How can they help me?

You'll recover faster. Consistent fish oil supplementation results a lower level of inflammation. If inflammation in the body is high after exercise, it can have a negative impact on muscle soreness, tissue repair and other important aspects of recovery.

Slow muscle loss. According to Why Athletes Need Omega-3s by Jeff S. Volek, Ph.D., R.D., emerging studies showing that omega-3s may regulate muscle growth and help during extended periods of rest by slowing the loss in both muscle and bone. This is especially notable for athletes during breaks in training or those who sustain an injury.

They'll reduce muscle soreness. Omega-3 fats have also been shown to increase blood flow to the muscles during exercise. They also have decreased muscle soreness by 35%, reduced swelling, and increased range of motion after damaging exercise.

Melt fat. Omega-3s support fat loss by switching on enzymes that trigger fat burning in cells. They also might improve leptin signaling in the brain, which in turn causes it to turn up fat burning and turn down appetite. Studies also show increased omega-3 levels may enhance insulin sensitivity, which inhibits fat storage and improves fat burning in muscles. Check out our other recommended best supplements for burning fat.

Lower your triglycerides. Subjects in the study referenced earlier who supplemented with fish oil were able to decrease blood triglycerides by 14%, increase “good” cholesterol by 10% and improve the functioning of their blood vessels. All of these points result in better recovery and improved health for athletes.

Don't eat fish?

That's ok! If you're vegetarian and still want the benefits of fish oil, try flaxseed oil, a vegetable source of omega-3s. It's nature's best source of alpha-linolenic acid (ALA), an omega-3 precursor to EPA and DHA. ALA can also be found in canola oil, and in some nuts like walnuts and almonds. It makes a good alternative to salad dressings. And it's great in a protein shake!


*Always talk to your doctor before adding any supplements to your daily routine.

What supplements do you use to enhance your workout? Let us know in a comment!

Q & A: Protein-Packed Snack Facts

Until the past few years, protein bars were often only unwrapped by bodybuilders, athletes and hikers on the trail. But now, their balanced serving of convenience and nutrition is seen as a go-to on-the-go snack for anybody, especially those on a weight loss program. While protein is essential for building and repairing muscle after a workout, the macronutrient packs many more benefits for your body which are ideal for weight loss. We sat down with Jessica Mawhinney, our Operations Manager, to get some of the dietary details.

How does protein facilitate in the weight loss process?

JM: High-protein foods force the body to work harder to digest, metabolize, and use the food. They also take longer to leave your stomach, so you feel full sooner and for a longer amount of time. The cumulative effect has obvious benefits for anyone who is watching their weight.

How should you determine how much protein to intake daily?

JM: There are two steps to figuring out your protein needs. This is a general formula that can give you a good baseline of how much protein you need each day.

Weight in pounds divided by 2.2 = weight in kilograms

Weight in kg x 0.8-1.8 gm/kg = protein grams

When using this formula, you should use a lower number if you are in good health and are sedentary such as 0.8. Use a higher number, between 1 and 1.8, if you are under stress, are pregnant, are recovering from an illness, or if you are involved in consistent weight or endurance training.

For example: 154 lb male who exercises every day
154 lbs/2.2 = 70kg; 
70kg x 1.5 = 105 gm protein/day

When are the best times to eat a protein bar?

JM: Personally, I like to eat a protein bar between lunch and dinner, and I believe this is the best time for most people to utilize a protein bar. That time between lunch and dinner is usually 4-7 hours for most people. Sometimes, for me, it can be even longer. That is way too much time to not eat a snack. Eating a protein bar between these meals will help keep you full until your meal and will keep your metabolism burning throughout. Protein bars are so convenient and help keep me going through my day.

Who can benefit from always having a protein bar on hand?

JM: I think everyone can! Everyone is busy and could benefit from having a high protein, good-for-you, tasty snack to keep them full throughout the day. My mom is a preschool teacher and eats a protein bar every day while the kids have their sugary snacks for snack-time. My aunt is a nurse and loves that she can throw a bar into her purse and not worry about the 2 o’clock hunger pains she used to get while on the floor. Even my sister-in-law, who is a stay-at-home mom, benefits from the ability to not have to prepare snacks for herself as she is constantly on the go to get the kids to their sports and activities. They are convenient for everyone!

Is too much protein a bad thing?

JM: Yes, you can have too much protein. Too much of anything, even a good thing, can always have the opposite effect. Taking in too much of it can cause unpleasant symptoms such as nausea and diarrhea. For weight loss, get only the recommended amount for you from nutritious, low-fat, low-cholesterol food sources. I do not believe that there are steadfast numbers that say that X grams of protein are enough, where Y grams of protein is too much, because the amounts are different for everyone. Generally, protein should be no more than 30% of your daily calories and you will never need to worry about it being a bad thing.

What is your favorite flavor that we offer?

JM: My favorite bar used to be the Caramel Crunch. It tastes like a 100 Grand chocolate bar. I love the taste and you would never know that there are 15 grams of high quality protein in them! Now, my favorite bar is one of our newer bars, Crispy Chocolate Mint. It tastes like a Thin Mint cookie from the Girl Scouts. It makes me feel like I am still able to enjoy the taste I love without all the guilt!

Anything to add?

JM: Yes, a joke: “I see you are eating a protein bar today… Whey to go!”




If you have more questions for Jessica or would like to be once again slain by her health-inspired humor, let us know in the comments!

Belly Fat Blasting Workout

As we mentioned in our latest blog, What Is Stress Doing To Your Body?, belly fat and stress hormones are directly related. The more you have of one, the more you'll have of the other. Not only will the workout help to blast your belly fat, but the actual act of working out is an excellent stress reliever, too! The benefits are manifold.

In the long run, the only way to get rid of belly fat is combining regular cardio, total body strength conditioning, and a healthy diet. This fast paced, 38-minute workout routine from Fitness Blender can be done at home and moves quickly between bodyweight cardio intervals and an assortment of ab and oblique exercises. It brings you the two fitness components of belly fat loss: calorie-blasting cardio and core toning. If you do this workout three times a week, and follow our tips for eating healthier, you should be able to see a difference in your weight and body definition in as little as two weeks.

Depending on your body, they estimated that this workout burns 6-11 calories per minute for a total between 257 and 407. Keep in mind, a cool down is not included, so we recommend a quick stretch once you are finished. Let's get started! 

What'd you think? Let us know in a comment! 

There actually are other ways to target stubborn belly fat, too. Learn more by clicking the link.

Your Heart Smart Workout Plan

There's A Reason We Call It Cardio. 

Aerobic workouts are not only great for burning fat, but also for improving the function of your cardiovascular system.

Just like when you exercise to build strength in your other muscles, you also need to train your heart to become healthier, stronger and better at doing its job, allowing it to pump more blood with less effort.

The American Heart Association (AHA) says about 70% of Americans don't get enough exercise, even though inactivity puts you at a high risk for developing coronary artery disease (CAD). CAD often results from deposits of fatty substances, cholesterol, calcium and other substances in the inner lining of the arteries that supply blood to your heart. This build-up narrows or blocks the arteries, and when oxygen-rich blood isn't able to reach the heart, it can cause chest pain or a heart attack. Over time, CAD can weaken your heart and even lead to heart failure. But the good news is that exercise and a healthy lifestyle can help prevent or treat it in most people! 

How To Exercise For Heart Health 

You'll be relieved to hear that it won't take hours in the gym for your heart to reap the benefits of exercise. As little as 30 minutes of moderate-intensity aerobic exercise on most days of the week is enough to substantially reduce your risk of heart disease, help you manage your weight, enhance your mental well-being, and improve your blood pressure and cholesterol profiles.

So, What Types of Cardio Are Best? 

Anything that allows you to reach a target heart rate range of 55%-59% of your maximum heart rate. This is about at the pace where you are breaking a sweat, but still able to carry a conversation without struggle.

Here Are 10 Ways To Spend 30 Minutes Improving Your Heart Health:

1. Walking at an incline on the treadmill

2. Using alternative machines like ellipticals & arc trainers 

3. Riding a bike

4. Playing basketball, tennis, or another sport

5. Dancing, like a Zumba or Salsa class 

6. Taking the dog for a walk 

7. A step aerobics class

8. Swimming

9. A light jog, maybe with a friend

10. Ice skating or rollerblading

Do you know what to eat to help keep your heart in shape? Check out our Top 10 Foods For Heart Health!

Are You Getting 10,000 Steps A Day?

We’ve gathered some little, simple ways to increase your daily step count & your weekly calorie deficit to help you shed the pounds. As we mentioned in our Top 10 Fitness Facts & Fictions blog, you don't have to sweat to be racking up your calorie burn. So, use these tips to get moving in the smallest of ways, and know that you're making a difference.

• Take the stairs, even if it’s only two floors
• Park at the far end of the parking lot
• Get off the bus, subway, train at an earlier stop and walk the rest of the way
• Go for walk at lunchtime and on your breaks
• Find a new restroom, copy machine or water fountain on another floor
• Try a new walking route from work or home to add variety
• Wake up half an hour early and go for a walk
• Stand up & march in place or walk around during TV commercials
• After dinner, take a walk around the neighborhood
• Go for walks with friend, a great way to catch up
• Visit and walk local trails and parks
• Find activities to do that are fun and involve walking, like visiting a museum or zoo
• Take the dog for a walk
• Walk around the mall before you do your shopping
• Put on upbeat music when doing housework
• Walk while you're on the phone
• After grocery shopping, carry one item in at a time to put away
• Pass by the drive-thru window and walk into the bank or restaurant
• Benefit a good cause by joining a charity walk
• Walk around the restaurant or parking lot while waiting to be seated
• Skim the newspaper for upcoming events you can walk to, such as a garden tour, high school play, or a concert in the park

 What other day-to-day activities do you to do increase your steps? Share with us on our Facebook page!

How To Work Out When You Don't Want To

You planned it into your schedule. You’re lacing up your tennis shoes. But you can’t ignore the temptation to skip “just this once.” And that’s fine, if it really is “just this once.” It’s extremely important to pay attention to your body, and sometimes you’re just not feeling 100%.

But soon, sometimes becomes once a week, and then you can’t even remember where you put your gym bag. Before you get to that point, you need to remind yourself that there are ways to work up a sweat without schlepping along on a treadmill. Fitness should be fun. Here are our motivational tips.