health

4 Interesting, but STRANGE Health Tips

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We may not realize it, but our small daily habits could be keeping us from living a healthier lifestyle. Here are a few strange, yet helpful tips that could go a long way: 

To eat less, eat more
It's all about what you're putting into your body, not how much. For example, did you know eating a cheese stick with an apple will aid in weight loss - more so than eating a small, 100-calorie pack of pretzels? This is because eating carbohydrates spikes your blood pressure and makes you crave carbs more. Try to stick to snacks with more protein and fat to stay fuller longer. In the end—you'll end up eating less.

Exercise when you're tired
It's always hard to find a good time to work out. Whether it's before your workday or after, many people avoid the gym because they don't have the time or energy. However, exercising actually helps energize the body.  According to a study published in Medicine and Science in Sports and Exercise, everything we do uses oxygen, so when you exercise it helps you work more efficiently and you don't tire as easily.

Gain weight to drop a few pants sizes
Many people make the mistake of measuring the success of their diet from the number they see on the scale. In reality, the number you see on the scale might be going up, but you might be going down in size.  How is this possible? One pound of fat weighs the same as one pound of muscle. However, the difference is that fat is bulkier than muscle tissue and takes up more space under the skin.  Therefore, when you see the number on the scale going up, you might actually be gaining muscle and getting rid of fat, which ultimately slims you down.

Never brush your teeth directly after a meal
Research shows that brushing your teeth too soon after meals and drinks, especially those that are acidic, can do more harm than good. Acid attacks the teeth, eroding enamel and the layer below it, called dentin. Brushing can accelerate this process. It is recommended that you wait 30-60 minutes after a meal to brush your teeth.

So there you have it! Were you surprised by the logic behind any of these strange tips? Find us on Facebook or Instagram and tell us why! 


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

3 Tips for Transforming Body Fat Into Muscle

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Dedication, determination and discipline—All three of these are needed if you want to build a strong, lean, muscular figure. But you also need a plan! Here are a few things to keep in mind if you're looking to make a physical transformation.

1. Reduce Calorie Intake

Calorie intake is key to losing fat. But the amount of calories your body needs is different for everyone. It all depends on your weight, age, gender, size and activity level. 

Tip: Many people don't realize this, but not eating enough calories per day can lead to muscle loss. Women should be eating at least 1,200 calories per day, and men should be eating no less than 1,800 calories. But remember, it's different for everyone, so consulting with a professional is your best bet in getting it right.

2. Maintain A High Protein Diet

A high-protein diet contributes to the preservation and growth of lean muscle, particularly when you're trying to cut back on calories for weight loss. Ideally, you should be consuming 0.9 grams of protein per pound of your body weight daily. For example, a 150-pound person would benefit from 135 grams of protein spread between all meals and snacks.

Tip: Your meals should have a balance between protein, gains and greens. Some healthy sources of protein are lean meat, fish, low-fat dairy, poultry and soy. Consuming protein after workouts is also beneficial for muscle growth. 

3. Hit the Weights

A lot of people forget that weight training helps with weight loss, not just cardio. Strength training helps you maintain lean muscle as you reduce calories and is essential to adding more muscle. You should work weights into your exercise routine at least twice per week.

Tip: Just because you may not be lifting as heavy of weights as the person next to you, doesn't mean you're not building muscle. Start off with light weights and work your way up. It's better for your body, and it minimizes the chance of injury.


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Experience Caffeine's Greatest Benefits With This Simple Trick

Did you know that 54% of American's over the age of 18 drink coffee daily? You're probably not surprised since there's a Starbucks on seemingly every corner. And, heck, you might be one of them. But what you might not know is that their (your?) daily addiction is doing more harm than good, and it's not for reasons you might think.
 
If you recall your first cup of coffee (or tea for that matter), you might remember an overall sense of alertness, possibly even euphoria. We hate to break it to you, but if that feeling has diminished, you're suffering from a caffeine intolerance. And, yes, just one cup of coffee or tea per day can put you at risk.
 
The Benefits of Caffeine:
The benefits of caffeine go far beyond waking you up, which is why you don't want to take caffeine intolerance lightly. By consuming too much caffeine you prevent yourself from experiencing some of it's biggest perks, like enhanced cognition, increased power output during exercise, and not to mention it's fat burning abilities. 
 
Curing Caffeine Intolerance:
The cure to caffeine intolerance is simple - consume it less frequently. Obviously, it has some pretty cool benefits. But by desensitizing yourself to caffeine you simply don't get the best out of it. Try to limit yourself to just a couple (1-2) of cups per week to get the most of each dose. You know what they say, less is more.
 
How to Cope with Caffeine Cravings:
To keep yourself from feeding your cravings, be sure to drink plenty of water and get a full night's rest. When you truly can't help yourself, reach for the decaf. The aroma and flavor might just do the trick.

While limiting your caffeine intake might be difficult at first, it's well worth it. Set a goal date for yourself and slowly ween yourself off if you have to. Your effort will be worth the energy - literally.


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

3 Quick Workouts to Keep You Agile As You Age

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Composed of 4 different parts, the core of the body has a greater function than housing a six pack. Whether you're playing catch or vacuuming your carpet, it's the central unit where most of your motion originates, or at the very least passes through. 

While a strong, tight core is found to be attractive, it also helps enhance stability and balance. It enhances posture and keeps your back in healthy shape. Since it connects the upper body to the lower body, and vice versa, a weak core can impair the overall motion of the arms and legs, risking injury or even immobility. If you want to remain agile as you age, a strong core is key. Here are 3 quick workouts you can do at home, with minimal reps and equipment! Simply rotate through them a few times per week and you'll be well on your way to building core strength. And since proper form is key, be sure to copy and paste each of these exercises into the search bar on YouTube before you begin to ensure you're doing them correctly. 

WORKOUT 1:

  • Frog Sit-Ups: 3 sets, 12-15 reps (30 seconds rest)
  • Jackknife Sit-Ups: 3 sets, 12-15 reps (30 seconds rest)
  • Oblique Crunches: 3 sets, 12 reps (30 seconds rest)
  • Reverse Crunches: 3 sets, 12-15 reps (30 seconds rest)

WORKOUT 2:

  • Seated Barbell Twist: 3 sets, 8-12 reps (30 seconds rest)
  • Air Bike: 3 sets, 12 reps (30 seconds rest)
  • Crunch - Hands Overhead: 3 sets, 12-15 reps (30 seconds rest)
  • Flat Bench Lying Leg Raise: 3 sets, 8 reps (30 seconds rest)

WORKOUT 3:

  • Decline Crunch: 3 sets, 8-12 reps (30-45 seconds rest)
  • Dumbbell Side Bend: 3 sets, 8 reps (30 seconds rest)
  • Exercise Ball Crunch: 3 sets, 12-15 reps (30 seconds rest)
  • Flat Bench Leg Pull-In: 3 sets, 12 reps (30 seconds rest)

For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

3 Affordable, Easy-to-Follow Workout Plans

We’re officially into February, and while we’re not sure how we got here so quickly, we’re thrilled that warmer temps are on the horizon. If you’re looking to shed a few pounds before it’s time to shed some of your clothes, the best way to get there is with a plan. We know, we know, we’ve said this once or twice before. To help you out, though, we decided to sort through all of the easy-to-follow workout options out there and deliver a few of our favorites to your inbox. Here you go!

Beachbody On Demand: Beachbody is the creator of iconic at-home workouts like P90X and the 21-Day Fix. Their affordable streaming service brings these workouts and more to you so that you can workout anywhere, at any time. Some equipment is necessary, but it just depends on the workout. There’s something for everyone, whether you have 25 or 60 minutes to dedicate per day. Try it free for 30 days here. After that, it's under $10 per month.

Kayla Itsines Bikini Body Guide: These plans are priced affordably (around $50), and boy do they work. Don’t believe us? Do a quick search for “BBG” on Instagram and look at all of the before and after photos. Since these workouts come in the form of a PDF (there’s an app, too), it’s a bit different than an instructional video because you can go at your own pace. 

Tone It Up: The “Tone It Up” girls are similar to Kayla Itsines in that they provide detailed nutritional plans and workout routines at an affordable price point. They also offer a lot of freebies and challenges. Their community is huge and great for motivation, encouragement and accountability.

If you’re new to fitness, or just want to try something new before buying into it, keep in mind that YouTube is a great resource. You can find a variety of instructional videos, from yoga to pilates and even high intensity interval training. There’s enough out there for you to get a taste of your favorite style(s) before making a larger investment. Regardless of the workout plan you choose, just be sure that you’re consistently working a variety of muscles. And don’t forget - if you’re not sweating, you’re not working.


For more tips, tricks, and inspiration, visit us online and follow us via social media! To shop our performance enhancing supplements on Amazon, click here

Cold Showers Can Improve Your Health

There’s a solid chance that showering is part of your daily routine, but did you know that the temperature of the water used can actually affect your health? For thousands of years, cold water therapy has been credited around the world for it’s tremendous health benefits.The basic concept behind this notion is that your body gains resistance and vitality through managed stress - similar to intermittent fasting, which we previously discussed. It’s the brief exposure to this stress where all the benefits lie, and a quick cold shower can do the trick! Here are 5 health benefits you could reap by taking 4 cold showers a week!

Improved Immunity

The Lymphatic System runs throughout your body and provides you with a means of flushing out toxins and bacteria. Since your body relies on muscle contractions to move lymph fluid throughout the body, it’s imperative that you find ways to get your lymph muscles to contract. One way to do it is by exercising, but another is to practice cold water therapy. The muscle contractions will prevent bacteria and toxins from remaining stagnant and manifesting in colds, joint pain, infection and even disease. Thus, improving overall immunity. 

Increased Metabolism

Cold water forces your body to work harder to keep you warm. This, in turn, enhances metabolic function and burns calories. You can literally shed pounds by turning your shower dial from hot to cold - imagine that.

Improved Mood

Cold water releases endorphins and stimulates sensory nerves leading to the brain. The result is an enhanced mood, and it can also prepare you mentally for taking on new challenges. Cold water therapy is credited with treating depression symptoms, and when done regularly it has the potential to be more beneficial than using prescription drugs.

Improved Cardiovascular Function

Cold water therapy improves cardiovascular circulation by stimulating blood flow, which ultimately improves heart health and mental performance. It also boosts the immune system and allows us to have more strength and energy throughout the day.

Reduced Soreness

Have you ever seen an athlete soaking in a tub of ice water? That’s because cold water therapy lowers the temperature of damaged muscle tissue and constricts blood vessels. The result is the reduction of swelling and inflammation, as well as the numbness of nerve ends for nearly immediate relief. If you find yourself sore for whatever reason, take a quick cold shower. You’ll find that this is a great natural way to speed up the recovery process.


Modern day science has also credited cold water therapy with improving sleep patterns in those who suffer from insomnia. It’s even said to potentially benefit those with chronic fatigue syndrome, chronic heart failure, and some cancers. Who knew such a small adjustment to your daily routine could have such a substantial impact on your overall health? Well, now you do!


For more tips, tricks, and inspiration, visit us online and follow us via social media!

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