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3Plenish: The mid-workout mix to change your workouts, forever

2012-05-30T00:23:34Z

Posted by Get Fit! in Fitness, Supplements

You train and prepare for your chosen sport, “but that doesn't mean you can always avoid muscle fatigue,” says the folks at Livestrong. We agree. But before you stick a fork in your next workout, meet exhaustions's nemesis.

Formulated with a Triple-Core Endurance Blend exclusive to Complete Nutrition, 3Plenish is an intra-workout powder specially engineered to help you “stay hydrated, amplify muscle response, improve endurance and ignite your performance.” The intended sequence is simple — drop it in, mix it up, sip it down and get back to work.

IOC and WADA approved, 3Plenish is a natural solution the fitness fatigue even the greatest athlete can’t escape. 3Plenish features an optimal serving of carbs, aminos and electrolytes to spark your workout without lighting up your test results. And unlike other supplements, 3Plenish is optimized for every type of athlete. Endurance athletes such as runners, cyclists, CrossFit enthusiasts and triathletes get the fuel they need without the full stomach of a sports drink. Essentially any athlete demanding high endurance and adequate hydration – from football to soccer to track – will regularly benefit from 3Plenish. And as a constant supply of peak-performance energy, 3Plenish delivers for weight training, too.

If you’re looking for an all-natural, energy-boosting, great-tasting supplement to keep you dominating when you need it most, you’ve found fatigue’s kryptonite.

The Little Things — The Secrets: Spice Up Your Workout

2012-05-23T15:20:21Z

Posted by Complete Nutrition in

In last month’s featured workout, Athlete Shape, we gave you insights on sculpting yourself into a powerfully explosive, toned machine. While planning your fitness at a macro level is a great goal setting strategy, some workout plans can leave gaps. You may be getting stronger, but missing muscles can be detrimental to future growth, and usually leads struggles in improvement. Unfortunately, many of those “missing muscles” are more common than you might think.

Here are a few simple exercises to integrate into your fitness plan. Peppering these throughout your week can help you add extra muscle, push through a plateau, and burn better than ever. Enjoy the secrets.

NECK
Building your neck muscles increases your shoulder power, and it helps prevent potential injuries from sports or other weight training exercises. Not to mention, ladies love a man with a good, strong neck.

BARBELL SHRUG
1.) Grip the bar slightly wider than shoulder width. Keep arms tense and core tight.
2.) In a controlled manner, raise shoulders and traps straight upward and pause for two counts. Return to first position in controlled manner and repeat.

UPRIGHT ROW
1.) Grip the bar at shoulder width. Keep arms tense and core tight.
2.) In a controlled manner, lift weight straight up, flaring the elbows and maintaining straight and strong wrists. Raise to roughly chest height, pause, and return to first position in controlled manner and repeat.

LOWER BACK
If you want a tighter stomach, start working on your back. Chances are, you’ve done enough sit-ups to last you a lifetime, but you probably haven’t spent much time working the much larger part of your core. Working your lower back will improve chest and leg lifts, as well as overall athleticism and core strength.

ONE-LEG BACK EXTENSION
1.) Using extension machine, start with one leg outside of padded support. Cross arms over chest and lower body in a controlled manner, keeping tight core and back.
2.) Pause at maximum depth and use controlled motion and tight core to return to first position. Repeat.

SUPERMAN
1.) Lie face down on a mat with arms extended overhead. Keeping tight core, raise arms and legs off the ground as far as possible. Keep neck comfortably facing downward.
2.) Pause for 3-5 seconds, return to first position. Repeat.

FOREARMS
We’ve all seen the people (or been the people) at the gym doing what seems like hours of forearm curls. While those are moderately effective for increasing strength, there are compound movements that are infinitely more effective for toning and growing better arms. And you’re probably not doing them.

REVERSE BARBELL CURL
1.) Using a regular or z-type barbell, grip with arms tense and wrists strong. Bending only from the elbow, curl the bar towards your chest, maintaining wrist strength and tension.
2.) At the top of the curl, hands should be pointed straight out. Lower in a controlled manner and repeat.

TOWEL PULLUP
1.) Start with two towels wrapped around bar, grasping bar or, for added difficulty, grasp the towels. Raise body in controlled motion, keeping a tight core.
2.) Pause when chest reaches bar height, return to first position in controlled motion. Repeat.

CALVES
Toned, sexy calves are much more than just magnets for the opposite sex. Calf strength increases explosiveness and leaping ability, increase balance, decreases ankle injury proneness, and creates a much stronger support for leg lifts like squats and lunges. And, if you’re into yoga, strengthening your calves will help your downward dog form and flexibility.

BARBELL STABILITY CALF RAISE
1.) Hold light barbell with arms straight. Step up onto box or any 90 degree ledge with toes. Slowly lower heels towards the ground.
2.) Pause briefly and raise up to maximum height. Pause at peak. Repeat.

SEATED ANGLE CALF RAISE
1.) Start on any machine or press that will allow to keep your knees flexed during motion. Angle feet outwards for first repetition. In a controlled manner, lower then raise to maximum flex, pausing for 2-3 seconds at peaks.
2.) After completing repetition, immediately switch to pigeon-toe angle and complete another repetition, using the same controlled and powerful motion.

Because these are very specific movements, doing these lifts alone won’t likely bring great results. But spreading each of these throughout your week’s workout plan is sure to help you fight through gym boredom and peaking strength.

The Little Things — The Booze: Alcohol's Effect On the Body

2012-05-17T14:17:18Z

Posted by Complete Nutrition in Nutrition

The end of a long work week often is best capped with a cold drink. It’s no secret that alcohol can provide relaxation and tension relief. And long-term effects have proven equally beneficial. A plethora of studies have linked moderate consumption to decreasing the likelihood of major ailments including heart disease, stroke, gallstones, cholesterol and diabetes.

It seems like a beer a day keeps the doctor away. So what’s the problem? A series of studies compiled by Monclair University suggests that the use of alcohol, regardless of the amount of consumption, can be harmful for fitness fanatics. So how can booze wreck success?

Gain Fat

Alcohol is full of empty calories, naturally creating a problem. Because alcohol is a toxin, the body prioritizes burning the alcohol before carbs and fat. The more alcohol in your system, the more work you have to do just to start targeting fat. Ironically, booze also increases cortisol, the hormone controlling stress. The extra cortisol encourages fat storage, specifically belly fat (i.e. “beer belly”).

Limit Muscle

To grow, your muscles need protein. With alcohol in your system, your body is unable to effectively utilize — or synthesize — the protein. In addition to packing on fat, the excess cortisol in your system destroys your muscles. Binge drinking also leads to decreased testosterone, further limiting your muscle creation. Dilation of blood vessels, increased sweating and constant dehydration means your body is working harder, not smarter.

Ruin Performance

Anyone who’s ever worked out with a hangover can tell you it can be a miserable, tiring experience. Consuming alcohol even the night before athletic activity greatly decreases balance and hand-eye coordination and impairs reaction time. However, the main reason you feel so exhausted actually has less to do with the alcohol itself, and more to do with your lack of sleep. As we mentioned in “Trading ZZZ ’s ,” sleep loss can kill your metabolism and muscle growth, and it also diminishes athletic performance. Research shows that alcohol decreases sleep duration and increases wakefulness, especially in women, whose sleep time was decreased by more than 30 minutes over the night.

Alcohol on a routine basis can hurt your chances of fitness success. But there are times when you just need to wind down, and nothing sounds better than a drink. Since many of us face this situation (probably more than we’d like to admit), there are a few options. Red wine is chock full of antioxidants that protect heart vessels and fight off a number of other ailments. The juniper berry that makes gin is a proven diuretic, and it’s been shown to decrease blood-glucose levels. And if you just need a beer, opt for a Guinness. The high calorie count may be trumped by an ability to prevent platelet clotting, as well as high antioxidant levels.

Green Coffee Bean Extract: Contender or Pretender?

2012-05-17T14:18:50Z

Posted by Complete Nutrition in Supplements

Since the dawn of the frappuccino age, coffee has lost nearly all association with “health benefits.” Thanks to the shrewd human desire to create extracts of just about everything, coffee might just be making a grand entrance in the nutritional supplement world.

Recently making a splash to the scene, Green Coffee Bean Extract is a substance derived from unroasted green coffee beans. The bean byproduct contains a series of polyphenols, the benefit boosting buzz word in nutrient-based products. Among the existing polyphenols is chlorogenic acid, a compound with two proven weight loss properties — blocking glucose absorption that stores fat, and boosting the liver’s metabolic rate. Unfortunately, simply drinking coffee isn’t effective for weight loss because the acid is destroyed in the roasting process.

Besides burning excess fat, Green Coffee Bean Extract offers a variety of substantial benefits. With your body’s metabolic rates running high, users have experienced an overall boost in daily energy levels. Recent studies have also shown a decrease in LDL cholesterol and blood pressure. Green coffee beans also contain free radical dominating antioxidants, eliminating the body’s toxins and improving the teeth, hair, skin and overall immune system.

Though Green Coffee Bean Extract may be new to the scene, chlorogenic acid is not. The key contributor to the outstanding effects of this fitness phenom is also found in green tea extracts, particularly those standardized for high polyphenolic content. Green tea also contains high content of other remarkable antioxidants, primarily EGCG (epigallocatechin gallate) — proven to have 20 times the antioxidizing activity of Vitamin C. Green tea has been tested extensively, and has proven potently attributable to weight loss, specifically belly fat. If you’re looking for this powerful extract, it can be found in TONE Clinical Formula — exclusively offered at Complete Nutrition.

The Little Things — The Jams: How Music Can Make or Break You

2012-05-02T16:31:06Z

Posted by Complete Nutrition in

Everyone has their music — and their gym music. Most often, it’s two different worlds. Jack Johnson in the car, Black Sabbath on the bench press. Regardless of your preference, music has a massive effect on your performance. And it can just as easily hurt as help.

A common misunderstanding with music is the mechanical effect it has on your body. Music doesn’t directly impact your body’s ability to perform, but it does alter your perception. It can’t propel added strength, agility or power — it can change your mindset on your own ability or the task at hand. Essentially, it makes the experience more pleasurable.

British researchers assigned 12 male college students with similar athletic backgrounds the task of biking at a “comfortable pace” for 30 minutes. Throughout the ride, they were monitored for “heart rate, power output, pedal cadence, enjoyment of the music and feelings of how hard the riding felt.” Six riders rode at the original song tempo, six rode at a 10% decrease. When tempos dropped, heart rates decreased, mileage decreased and enjoyment decreased. When tempos stayed the same, mileage and power of pedaling increased substantially.

Interestingly, the higher tempo riders didn’t report any signs of decreased difficulty of the workout. Rather, they appeared and noted an increase in motivation. The brain was still aware of the difficulty, but the experience was simply more pleasurable.

Not only does music function as a distraction from difficulty, research suggests that beats per minute can directly affect your heart rate. While this can prove to be beneficial in some circumstances, it can be detrimental to certain exercises, like distance cardio. Music alters arousal levels, stimulating the nervous system. This essentially sends the body into overdrive — which isn’t the desired effect on a long bike ride or a jog.

When choosing music for a workout, it’s all about context to tempo. Low intensity workouts – jogs, warm-ups, yoga – are best suited for something between 90 and 115 bpm. Alt rock, indie, reggae and ambient music typically falls in this range. Fun ’s , “We Are Young ,” is a perfect warm up track.

For medium intensity workouts like cardio, weight training, and exercise classes, turn it up to between 115 and 135 bmp. Check out “1974,” by up-and-coming hip-hop/dance/funk fusion, The Knux.

For maximum intensity threshold with max-outs, hang cleans, intense cardio, or sprints, the faster tempo, the better. Heart pumping, energy infused rock music like, Mute Math’s, “Typical ”, is perfect to push through tough workouts. This jam maxes out at right around 192 bpm.

There’s no doubt about it, music can play a major role in fitness performance. Play the wrong track, you might end up pushing your heart too far, too fast. Get the right beat, you’ll be flying through tough workouts with a smile on your face and a tap in your foot.

Kick It Up: Tips and Tricks to Rejuvenate Fitness

2012-05-02T16:49:15Z

Posted by Complete Nutrition in Fitness

The New Year came and you started an exercise program. In the beginning, you were motivated and fascinated by your “new relationship” with high hopes that your feelings would allow you to eagerly workout until the start of summertime. Months later that honeymoon phase is over and your excitement has come to a screeching halt. Or even worse, you have hit a rut or exercise plateau. How do you get that passion back for fitness and have the results you dream about become reality? The answer…..KICK IT UP A NOTCH!

You don’t have to let the pressure of dwindling days left until Memorial Day and the big reveal of your questionable summer physique leave you stressing. Did you know that research shows that 50% of new exercisers quit within six months of starting a program and it is often due to not seeing results? That is why Complete Nutrition is going to help you KICK IT UP A NOTCH and get you the results you are seeking.

Lets look at those areas you can KICK IT UP. The body is a fascinating machine that can adjust to about anything. If you have been doing the same exercise routine and on an extreme diet, your metabolism can actually slow into a “starvation mode,” which makes those last pounds frustrating and hard to lose. Kick that metabolism up with a change up!

1.KICK UP YOUR CARDIO ROUTINE

• If you typically walk/run on a treadmill; go outside.

• Change up your activity; swim, tennis, basketball, bike riding. Try something that is different and elevates your heart rate.

• Try fitness classes for accountability and extra motivation.

• Intervals; alternate from intense exercise with rest instead of steady state cardio. Example: 1 minute hard; 3 minutes recovery or 1minute to 1 minute ratio. Extra bonus is you will burn more calories during and after!

• Monitor your heart rate to make sure you are working hard enough.

2.KICK UP YOUR RESISTANCE TRAINING

• If you use machines, try free weights and vice-a-versa. Try equipment you haven’t before and ask a professional first if you are unsure of form or technique.

• Incorporate other fitness equipment like kettle bells, TRX bands, tubing and medicine balls.

• Work on core and balance with stability balls, lifting with one arm/leg at a time, balance boards and foam rollers.

• Change intensity; Vary your weeks of lifting heavier for 6-8 reps then switch to higher reps with moderate weight for 12-15 reps.

3.KICK UP YOUR METABOLISM WITH FOOD

• Keep calories at your recommended range to keep your internal fire stoked. This will allow for the fat burning mode to occur and lessen the starvation mode that can turn into weight gain.

• Have a “cheat” meal (1x per week, high calorie meal). If you continually drop calories, you lower your metabolism even further. The moment you return to normal eating, the weight comes back on. This is why having a “cheat” meal to shock you body is OK; however, make sure it is one meal and not an entire day of meals.

• Eat slower and smaller meals (4-6) instead of woofing down 3 large ones.

• Eat foods high in fiber or whole grain with 4 to 6 oz. of lean protein with every meal. Fiber helps you stay full and helps your body absorb essential nutrients. Mixing the two nutrients (protein and carbohydrates) increases the production of the fat-burning hormone glucagon, while decreasing the production of insulin…the fat storing hormone!

Whether you are in that dreaded exercise plateau or need a final push to motivate you to keep you going, add a little variety in all that you do from training to diet. Doing so will KICK IT UP a notch for your body to respond and have the results you want by Memorial Day. Happy start to summer!

The Athlete's Nightmare: The 10 Most Common Sports Injuries

2012-04-25T20:40:23Z

Posted by Complete Nutrition in Fitness

Injuries. Something every active person has faced (and will face again) in their fitness lives. Unfortunately, the typical response to injury – whether due to ignorance or disregarding of treatment – is usually incorrect, prolonging and worsening the injury. Some people come back too soon, while some don’t come back at all. The facts are simple: there is a right way and a wrong way to prevent and care for injuries.

In 2009, Askmen.com compiled a series of studies on sports injuries. The results revealed that 10 injuries make up 80% of sports/fitness related injuries.

Here are the top 10 injuries and how to prevent/care for them.

10.) Achilles Tendonitis

What:

Inflammation of the achilles tendon

How:

Extreme overuse, usually resulting from jumping, running, or over stretching; triggered by rapidly increasing speed or length of running; “cutting” sports such as basketball or tennis; poor calf flexibility; naturally flat arches; running on uneven surfaces

Symptoms:

Aches; pains; stiffness; tenderness – all directly below calf

Prevention:

Strengthening calf muscles with weighted raises; stretching calves and feet before and after exercise.

Care:

RICE; anti-inflammatory medication

9.) Concussion

What:

Traumatic brain injury

How:

Violent blow to head or neck; aggressive shaking of head and neck

Symptoms:

Sometimes unconsciousness; headache or pressure to skull; confusion; amnesia regarding injury; nausea or vomiting; fatigue; slurred speech

Prevention:

Correctly fitting protective equipment; strengthening neck muscles; mouthguard

Care:

Careful observation of symptoms; pain relievers; rest

8.) Strained Groin

What:

Overstretching of the adductor muscle group in the inner thigh

How:

Results from changing directions quickly and straining the muscles beyond capacity; usually associated with “quickness” sports such as basketball, volleyball, football, etc.

Symptoms:

Sharp pain, swelling or bruising of the inner thigh

Prevention:

Proper stretching of adductor muscles; easing into muscle exertion with jogging/air squats/lunges/side lunges; strengthening adductor muscles with lunges/side lunges

Care:

RICE; anti-inflammatory medicine; gradual stretching

7.) Shin Splits

What:

Pain over the front of the tibia; can be due to muscle, bone or ligament/tendon stress

How:

Extreme overuse, causing irritation to the tendons; most common in distance runners; overpronation strides increase susceptibility

Symptoms:

Aches, pains, stiffness, tenderness – all on the front of the tibia area

Prevention:

Good shoes with proper arch support; utilizing cross training methods versus strictly running; ease into workout intensity; stretching ankles and feet

Care:

RICE; anti-inflammatory medication; gradual stretching; compression sleeves for chronic pain

6.) Lower Back Pain

What:

Can vary from slight tightness to bulging disks

How:

Typically due to lack of stretching/flexibility; improper weightlifting form; discrepancy in leg length

Symptoms:

Aches, pains, stiffness, tenderness – all in small of the back; pain/numbness going into tailbone and legs

Prevention:

Stretching; yoga; decreasing weightlifting load; chiropractic care; strengthening with back extensions and core exercise; orthotic lifts

Care:

RICE; anti-inflammatory medication

5.) Pulled Muscle

What:

Any overstrain of a muscle resulting from a quick change of momentum

How:

Fatigue; lack of strength or flexibility; improper stretching; overexertion

Symptoms:

Aches, pains, stiffness, tenderness – all directly below calf

Prevention:

Strengthening calf muscles with weighted raises; stretching calves and feet before and after exercise

Care:

RICE; anti-inflammatory medication

4.) Tennis/Golf Elbow

What:

Tendon degeneration in the elbow due to repeated flexion and extension of the joint

How:

Overuse of elbow joint and tendons

Symptoms:

Pain and tenderness in inflamed forearm flexing muscles

Prevention:

Strengthening forearm muscles with reverse curls; loosening joints and muscles by squeezing rubber ball; stretching wrists

Care:

RICE; anti-inflammatory medication; performance compression strap or sleeve

3.) Ankle Sprain

What:

Twisting ankle joint leading to trauma to ligaments and tendons

How:

Jumping, running and quick turning sports and workouts

Symptoms:

Degrees of pain and tightness vary, but general sensitivity, pain, swelling and lack of mobility

Prevention:

Strengthening joints and tendons with ankle raises; strengthening calves and lower supporting muscles; braces or taping

Care:

RICE; anti-inflammatory medication; gradual motion to increase mobility and circulation

2.) Shoulder injury

What:

Can vary from dislocations, sprains and strains; 20% of sports-related injuries

How:

Overuse, loosening rotator cuff

Symptoms:

Pain; tenderness; swelling; weakness; joint “slipping”

Prevention:

Strengthening shoulders with weight training – focus on both major joint movement (shoulder press) and minor stabilization movement (front raise, deltoid lifts); stretching; yoga; chiropractic care

Care:

RICE; anti-inflammatory medication; compression and support sleeves

2.) Runner’s Knee

What:

Variety of aches and pains related to tendonitis in the kneecap area

How:

Overuse or lack of flexibility in IT band, resulting in poor ligament tracking in the knee

Symptoms:

Pain; tenderness; swelling; knee giving out

Prevention:

New shoes and insoles; quad strengthening – lunges and squats; cross training versus strictly running; IT band stretching; yoga

Care:

RICE; anti-inflammatory medication

Increase Flexibility, Decrease Injuries

Nearly every major sports injury can be partly attributed to improper stretching or a general lack of flexibility. Stretching exercises, proper warm-up, and activities like yoga will increase your entire body’s range of motion — allowing you to push yourself to get the results you want. Not only can it prevent you from getting hurt, it allows you to strengthen your muscles and increase training and sports success.

Athlete Shape: Leap Like Lebron, Strength Like Serena

2012-04-18T17:14:12Z

Posted by Complete Nutrition in Fitness, Weight Training

To be as quick, strong and explosive as a professional athlete, you have to do two things.

1.) Get new parents so you can have better genetics.

2.) Do quick, strong and explosive workouts.

Since science has yet to discover how to do number one, let’s stick to number two.

Trends in athletic training have been all about full body, high-intensity, metabolism skyrocketing, and arguably tortuous workout routines. Though incredibly physically challenging, total workout length is comparatively short — 45 to 60 minutes max. Any more time in the gym and you’re actually hurting your body’s strength and muscle building capability. And any more than two consecutive days with weights (even avoid that if possible) can be equally detrimental for athletic strength and muscle gains.

This workout is designed to push you. Hard. But the hard work promises terrific strength gains and a toned, athletic physique.

BOX JUMP (Explosive)

1.) Bend at the knees and waist, keeping your back and core tight. Extend arms backward to help propel body weight.

2.) Explode upward, with the goal being to land athletically on the box with as little time in the air as possible. (Tip: Don’t think about jumping “high” — jump “fast”)

CLEAN GRIP DEADLIFT (Bilateral)

1.) Crouch down with hips close to the ground. Strongly engage core, thighs and quads. Grip bar with arms slightly, athletically bent, slightly wider than shoulder width.

2.) Drive hips upwards, pulling weight naturally up in front of legs. Power comes from core and glute. At top, keep knees athletically bent (do not lock), and pull back shoulders for complete rep. Return to the bottom with the same core and glute powered movement.

STEP UP (Unilateral)

1.) Hold dumbbells in each hand and place right foot flat on bench or box. Drive body upward with hips and quads.

2.) Pause at the top, balancing squarely on right foot. Return to bottom, switch feet, and repeat.

BENCH PRESS (Bilateral)

1.) Start with hands comfortably spaced out slightly wider than shoulders. Engage chest and core and begin to lower the weight towards body.

2.) Drive weight back up quickly to starting position. (Tip: Think about bending the bar inwards to fully engage chest.)

DUMBBELL ROW (Unilateral)

1.) Engage core and pull elbow up and shoulder back. Maintain controlled movement, do not jerk the weight.

2.) Pause and fully tighten core and oblique before moving back to first position with controlled movement.

PUSH PRESS (Bilateral)

1.) Start with barbell at chest height, with majority of weight on top of the chest, less weight in your hands.

2.) Explosively drive weight upwards and “catch” the weight with arms fully extended. Lower the weight in a controlled motion and repeat.

PULLUP/ASSISTED PULLUP (Unilateral)

1.) Start with hands forward and slightly wider than shoulder width. In a controlled motion, use lats and arms to pull chest towards the bar.

2.) Pause with chest close to bar height. Squeeze shoulder blades together while pausing, then slowly return back to first position.

WINDSHIELD WIPER (Core)

1.) With legs straight and perpendicular to the floor, slowly twist hips and lower legs towards right side. Keep core strong and stable.

2.) Pause when legs near the mat, return to first position in a controlled motion. Repeat other direction.

Strength of the Human Spirit: Incredibly Inspirational Athletes

2012-04-17T21:55:49Z

Posted by Complete Nutrition in

“Success is not final, failure is not fatal: it is the courage to continue that counts.” Winston Churchill’s famous quote speaks to the strength of the human spirit — a passionate flame that refuses to be quenched, even in the most difficult circumstances. These are the stories of three remarkable athletes.

Sam Danniels — skiing

Canadian-born, Danniels was raised on the mountain — the love child of the gods of snowboarding and downhill biking. By eighteen, Danniels was well on his way to a multi-sport professional career. Then it happened. Lined up for a previously unattempted jump, Danniels overshot his landing, bringing his bike and body down hard. His neck and head were the first to impact, dislocating his spine.

Making the transition from able-bodied to paraplegic athletics is a difficult and uncommon transition. However, Danniels wasted very little time getting back to competition. In 2009, just four years later, he was representing Canada as a member of the National Para-Alpine Development Ski Team. The same year, Danniels finished fourth in downhill on his first IPC World Cup. Danniels has continued to hone his skills, winning a gold in Mono Skier X of the 2012 Aspen Winter X Games.

Monique van der Vorst — cycling

An ankle surgery as a teenager left her without the use of either of her legs. But today, Monique van der Vorst is a sponsored cyclist for one of the world’s most renowned cycling teams, and has her sights on the 2016 Rio Olympics.

Van der Vorst is no stranger to success, winning two silvers in handcycling road race and time trial at the Beijing Paralympics. Strangely, her physical development was likely kickstarted by a crash in practice — soon after, she began to gain feeling in her legs. She was soon on a bike, and it’s been success after success since. However, she doesn’t seem to be surprised by her performance — in an interview with the Huffington Post, van der Vorst commented that, “Cycling with arms or legs, tactics, corners are almost the same.”

Chris Waddell — handcycling

Part-time model, full-time stud, Waddell has been paralyzed from the waist down since a skiing accident when he was 20. In three Paralympics, he’s won 5 golds and 4 silvers. But that’s nothing compared to what he did on an African mountain.

At 19,341 feet, Mount Kilimanjaro is an enormous feat (literally and figuratively) for anyone — Chris Waddell did it without his legs. Operating what looked more like a lunar rover than a handcycle, Waddell and his team took six and a half grueling days to reach the summit. He estimated roughly 528,000 revolutions of his tires along the way.

The Sole Advantage: Cut Your Time with New Kicks

2012-04-04T19:04:11Z

Posted by Complete Nutrition in Fitness

“Finding the right shoe can absolutely change everything.” Eric Heyl knows shoes. Running shoes to be exact. Heyl’s employer, The Lincoln Running Company, builds business on industry knowledge, filling their store with running freaks and mild participants alike. “Arch analysis, pronation or supination, foot width — so many things tremendously change the shoe you should run in.”

So we asked the shoe guru, what’s hot in running shoes right now?

The Minimalist
“The zero-lift style, low profile shoe is selling like crazy.” Heyl says the trend of lightweight running kicks is blowing up for a damn good reason.

“The minimalist is a tool, not an everyday shoe.” The design is meant to embrace a natural style of running, which ignites a new set of muscles and tendons rarely utilized with modern shoes. The idea is to “eliminate heel strike,” keeping you more efficiently relying on the balls of your feet. While it’s an awesome concept, it takes years for your body to fully adapt to a different style of running.

Nike’s, Sasha Kerigaysky, came up with the pioneer concept, Nike Free, when he saw professional track athletes running barefoot. The shoe was developed in 2004, and was gradually adjusted and perfected to the phenomenon it is today. As of late, Nike has seen a number of competitors try their hand at minimalist — Adidas, Saucony, Brooks, New Balance and Altra to name a few. Heyl’s favorite? “The Brooks ‘Pure’ is my go-to.” Heyl has also noticed the explosion of “barefoot” shoes like the Vibrum Five Finger, but noted that the shoes are very tough on your tendons, especially for less experienced runners.

The Original
“It’s all about trimming the fat. Eliminate unnecessary parts of the shoe.” Like the minimalist design, everything in shoes is getting a little more simple. “The big difference with these shoes is catering to certain arch fits.”

While the minimalist looks to reshape your stride, nothing can beat an original style of shoe when it comes to support and cushion for a long, grueling run. So why not get the best of both worlds? That’s exactly what Heyl suggests.

“The best thing you can do is two pairs.” Running with moderation in a minimalist shoe type, as well as an original design that fits your foot, will strengthen every part of your running, while also avoiding soreness and the dreaded shin splints.

The Shoe-wards
Best Value — Nike Pegasus
This shoe has been a staple of cross country and track teams for over 20 years. It’s tough to mess with the tradition of success that comes with these kicks.

Best Brand — Brooks
When you specialize, you either dominate or deteriorate. Brooks knocks it out of the park. With a near perfect minimalist shoe (Pure), and a handful of original styles, the Brooks models hone in and cater to every style and preference.

Best Trainer — Asics Blur
The Blur provides the flexibility and cushioning of a quality running shoe, with the lateral support needed for side to side movements. The high stability, high comfort combination is perfect for things like sports-specific training and crossfit.

Best Race Shoe — Saucony Fastwitch
7.8 oz of twisted steel and sex appeal, this low-cut racing flat provides phenomenal support for its mass, specifically for pronators.

Best All-Purpose — Asics 2170
Brand-new for Spring 2012, this shoe covers all the running bases. Moderate arch support for most feet, gel cushioning for industry leading comfort, and a fit designed to hug like a mom dropping her kid off for college — this shoe laces up clean for just about anybody.

Crazy fit: Unconventional Solutions for Massive Results

2012-04-09T20:26:43Z

Posted by Complete Nutrition in Fitness

Find yourself dozing on the treadmill? Snoozing on the stairstepper? Sometimes workouts can get … well, kind of boring. Getting stuck in a fitness rut can lead to poor performance, weak results and giving up altogether. Here are three trendy fitness phenomena to get you sweating outside the box:

Freerunning (Parkour)

Developed by the French military, Parkour is about overcoming any obstacle within one’s path by adapting one’s movements to the environment. It’s running up, jumping off, sliding down and using momentum from landscape. Sound obscure? Think Casino Royale chase scene. The physical art form has taken hold in the U.S. over the last decade, meeting some resistance from concerned public officials. Often practiced in public places, the element of danger is just part of the practice. Despite the push back, freerunning has been popularized in a club setting and university campuses around the country.

Ampisound Showreel

Amazing Parkour Skills

Bouldering

Does rock climbing give you the heebie-jeebies? Try doing it without ropes. Bouldering is all about technique and speed — climbs usually don’t top18 feet and last fewer than 5 minutes. Routes usually have participants twisting and rotating themselves, sometimes parallel to the ground. Bouldering has become a fitness craze largely because you don’t need mountains to practice it. Manmade walls, lake-side cliffs and even golf courses can be bouldering courses. According to the Outdoor Industry Association, about 6.9 million Americans actively boulder climb. And it’s making a bid for the 2020 Olympics.

Alex Puccio: The Centaur

Jacinda Hunter: Style, Grace, Power

Bikram (Hot) Yoga

If you’ve lost touch with your inner chi, here’s a way to sweat your way to inner peace: With popularity of yoga at an all time high in the U.S., most people have at least seen a downward dog or warrior pose. Bikram takes all of the body-contorting fun and puts it in a sauna. Developed by yoga master Bikram Choudhury in 1974, Bikram yoga is a series of 26 poses performed in a room heated to between 95 and 100 degrees Fahrenheit. The newly popular yoga has proved conducive to major strength gains and fat loss.

Bikram Yoga Timelapse

Welcome to Bikram Yoga North Brisbane

The Fitness Fashion Guide: Spring Styles

2012-03-22T19:58:39Z

Posted by Complete Nutrition in

The Fitness Fashion Guide: Spring Styles

The gym isn’t traditionally the most “fashionable” place in the world. But as we always say, “Dress well, perform well.” Okay — we’ve never said that before. Regardless, here’s some awesome ways to fit in (or stand out) in the gym for Spring 2012.

For the Ladies…

Clashing colors — From the runway to the stairstepper, clashing tones will be the Spring go-to for gym fashion. Check out Champion’s sports bra options for ways to utilize the two-tone look.

Foldover pants — A variation of the yoga pant, foldover pants will be all over the place — in every colorway imaginable. Gap’s new GapFit line offers several variations of the foldover pant.

Arm sleeves — This trendy and performance-enhancing look will keep you loose and relaxed in the gym or on the roads. New Balance offers one of the sleeker styles that we’ve seen.

For the Gentlemen…

Beards — Okay, so this isn’t exactly “fashion,” but a quality beard will always be one of the most badass gym accessories out there. Just ask Brett Keisel.

G-Shock watches — In and out of the gym, these handy tools are already hot and will be scorching in 2012. Here’s one of G-Shock’s bolder options.

Techy Kicks — Nike+ is the best example of these. Great design, even cooler functionality. We’ll let them explain.

For Everybody…

Neon — Welcome back, 1985. Best used as a complimentary color, typically in accessories. Use with caution, rock with confidence. You can probably thank the University of Oregon football team for this throwback.

Running toe-socks — 2011 brought us those weird toe shoes. 2012, we’re bringing back toe socks. Designed to align and create a more natural feel for feet, ToeSox has created styles for everything from golfing to hiking to yoga.

Subtle urban patterns — A clean mixture of class and swagger, subtle elements of grungy patterns seem to popping up everywhere. Nike’s probably doing it the best. (Who’s surprised?)

Spring 2012 has some terrific looks — from the new techy gear to the vintage throwbacks. Embrace your own tastes and you’ll always be sweating in style.

Trading ZZZ's

2012-03-15T13:52:37Z

Posted by Complete Nutrition in Fitness

According to “Sleep Journal,” Americans slept 9 hours a night in 1910. Today, 7 hours or less. Maybe it doesn’t seem like much, but that totals up to 730 hours of sleep lost in a year — about a month. Whether you’re looking to lose, gain or maintain, skimping on sleep can be destructive to your success. You might think you can trick yourself into performing at your peak level, but your body isn’t so easily fooled.

Losing
Leptin and ghrelin are two hormones that regulate the body’s accurate feeling of hunger. Leptin is your body’s way of telling you that you’re full after a meal, while ghrelin tells you that you’re hungry. Both hormones are only generated when the body gains adequate sleep (usually 8 hours). So when you’re not getting sufficient sleep, your body automatically starts telling you that you’re hungry when you’re not, and has a hard time telling you when to stop.

Gaining
Not sleeping has it’s obvious implication on gaining mass. Low energy levels has your workouts lacking. Recovery suffers due to inadequate rest periods between weight sessions. Inadequate snoozing has some less obvious effects as well. There are four muscle-building hormones levels that are altered by lack of sleep: cortisol, testosterone, growth hormone and insulin. Excessive cortisol leads to muscle breakdown and increased levels of fat storage. Testosterone and growth hormone both lead to muscle repair and regeneration, but both need adequate development time during sleep. And without enough insulin, your cells are incapable of absorbing nutrients efficiently. This causes the body to create excess insulin, leading to health problems like fat gain and, potentially, diabetes.

Maintaining
The 2011 Stanford men’s basketball team was asked to get extra sleep, 10 hours to be exact. Team shooting percentage increased by 9%. Sprint times plummeted from 16.2 seconds to 15.5. And most important to the program, the team started winning games — in only six weeks. Two years prior, the women’s tennis team underwent the same test, experiencing the same staggering results. Sleep expert, Cheri Mah, noted that athletes and coaches spend countless hours on training, weights and drills, however, “very little, if any, attention is focused on an athlete's sleeping patterns and habits...peak performance can only occur when an athlete's sleep and sleep habits are optimal.”

Like it or not, our bodies just don’t work without adequate sleep. Pay attention to your body’s demands and you’ll be on your way to the change you’re looking for.

The Future of Fitness Has Arrived

2012-03-08T20:37:42Z

Posted by Complete Nutrition in Fitness

Step counter meets a fashionable watch meets Star Trek — now introducing, the Nike FuelBand. And if Nike is right, the gadget may wind up being revolutionary in the fitness arena.

We’ve seen some less than stellar attempts to keep track of daily movement and determine how it effects fitness. And we’ve all seen a million step counters and health watches that not-so-accurately determine calories burned by movement. So leave it to the king of sports innovation to finally get it right — and they did it with style.

What the FuelBand does differently than other fitness trackers is that it measures not only steps and calories, but also “oxygen kinetics.” Essentially, the FuelBand calculates your oxygen input and output, which is an extremely effective measurement of physical movement regardless of the type. So whether you’re a skateboarder, runner, rower, or just someone interested in daily health, the FuelBand is able to accurately measure your activity.

The FuelBand is also designed to be a motivational tool. The band allows you to set fitness goals, then shows your progress visually by measuring your “NikeFuel” levels (an algorithm based on oxygen kinetics) . Ranging from red to green, as you get closer to your goal, you get closer to the green. Simple, yet extremely effective. From there, you can wirelessly transfer and view your stats with the iPhone app, or use the web app on your computer utilizing the snazzy built in USB-port.

Understandably, this bad boy has gathered a ton of hype, so you’re likely to spend a little time waiting in line to get your own FuelBand. Starting at $150, Nike has been releasing limited quantities in phases since February 22nd, and it’s unclear when they’ll become more readily available. But, if it’s everything it’s cut out to be, it might be worth the wait.

Check out the videos to learn more.
http://www.youtube.com/watch?v=TtfJAyjkkGs&feature=relmfu
http://www.youtube.com/watch?v=MT50eLLxPco&feature=relmfu
http://www.youtube.com/watch?v=_wT3TY45y60&feature=related

Raspberry Ketone: The Skinny on the Skinny-maker

2012-03-23T20:00:04Z

Posted by Complete Nutrition in Supplements

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Raspberry ketone has been flying off shelves since talk show host, Dr. Mehmet Oz, called them “#1 fat busting metabolism booster.” Skeptics of weight loss pills have been hypercritical of raspberry ketone, while supplement makers believe Oz may be on to something. So what’s the truth behind this fruit byproduct?

Raspberry ketone is the natural phenolic compound derived from red raspberries. In case you’re not a chemist, a ketone is an organic compound that is essentially an acid created from the breakdown of triglycerides. More specifically, natural phenolic compounds are plant sources of antioxidants. In humans, ketones are found in the body after the breakdown of fat for fuel.

Research has shown that raspberry ketones work by boosting the breakdown of fat and increasing energy levels. The ketones increase metabolic rates dramatically, resulting in loss of stored fat. Excessive stored fat reduces the body’s ability to produce adiponectin and norepinephrine, two hormones that regulate metabolic rates. The ketones presence in the body causes increased levels of both hormones, tricking the body into accelerating the metabolism, and rapidly slicing fat.

As shown by well-known dietitian and weight loss guru, Lisa Lynn, it’s tough to argue with results. On the now famous episode of Oz, Lynn showed images of multiple clients who experienced extreme weight loss fueled by the use of the ketones. And according to the FDA, there hasn’t been any sign of the supplement producing negative side effects.

Raspberry ketone may be new to the American public, but it’s not new to Complete Nutrition. We got on the bandwagon long before “America’s Doctor.” Raspberry ketone is a supporting ingredient found in CTS360 Maximum and CTS360 Motivate, two of our cornerstone weight loss products. And like all of our products, we know that there is no such thing as a miracle pill. Nothing can beat the combination of hard work and quality diet — but our supplements are designed to help enhance results.

Streaming Fitness

2012-02-22T15:26:22Z

Posted by Complete Nutrition in Fitness

Who needs a gym?
Your next fitness class is just a click away.

It’s dreary outside and your TV shows are begging for a massive marathon. You know you should go to the gym, but that couch is looking pretty comfortable. So stay home and exercise. But instead of watching TV, check out your computer.

Gyms and other exercise programs have begun to stream their classes online, providing easy and convenient access to your workouts. Streaming videos online keeps your exercise fresh. You may already be using an excellent workout DVD, but watching and listening to the same DVD every time could damage your motivation and possibly even your results.

No matter your skill level, the right workout program is available for you online. If you need a more rigorous workout, EMG Live Fitness offers a variety of intense classes, including aerobic stepping, cycling and kickboxing. If you’re looking to relax and do some yoga, Yogis Anonymous may be a good option.

If you want to work out with your friends, Connect Online Fitness provides virtual real-time studios you and your friends can exercise in together. And if you’ve already developed a steady workout routine, programs like The DailyBurn customize your workout based on where your exercise has been, and where you want it to go.

So if you’re looking to change up your workout — or just don’t want to leave the house — consider streaming your next boxing, Pilates or cycling class right to your living room.

American Heart Month: Three Ways to Be Heart Smart

2012-02-16T20:29:21Z

Posted by Get Fit! in

You may be able to bench 200 pounds, but is your heart in good shape? Here are a few tips to keep your most important muscle healthy and happy during National Heart Health Awareness Month from Richard N. Forgos, M.D. at About Heart Disease.

1. Diet and Exercise

Monitoring cholesterol, blood sugar and blood pressure is critical to maintain a healthy heart. A lethargic lifestyle can lead to metabolic issues like high blood sugar and cholesterol, and can eventually cause heart disease and damage to your vascular system. Your heart, just like all muscles, gets stronger with exercise. According to the University of Maryland Medical Center, exercise will help allow your heart to work at a maximum level with less strain.

2. Smoking is Dangerous

Smoking is the worst thing you can do to your body and heart. Smoking even one cigarette causes the heart to work harder. Heart disease may appear in your system decades earlier than it might otherwise. If early onset heart disease doesn’t develop, other harmful conditions might, including lung disease and cancer.

3. Look After Yourself

Managing your stress is critical to maintaining healthy blood pressure. Identify the source of your stress and address it. Addressing emotional stress physically helps — learn yoga, stretch, go for a run, meditate or do aerobics.

Use these three tips to maintain a healthy heart through every February!

Couples Workout: Four Workout Ideas for Partners

2012-02-16T20:23:40Z

Posted by Get Fit! in

Valentine’s Day presents an easy excuse to substitute your workout routine for a heart-shaped box of chocolates, a romantic, candle-lit dinner and some buttery popcorn during a sappy movie. However, there are healthier ways to express your love. And exercising with your partner offers more benefits than does eating a whole box of chocolates. Here are four ideas from fitness instructor Nicole Nichols at DailySpark.com to keep both you and your relationship healthy this Valentine’s Day.

1. Join a class together

Many classes are excellent for couples, so pick something that interests you both. It could be anything from massage therapy, yoga or kickboxing to indoor climbing and cycling. A joint class can make it easier to attain your fitness goals, while increasing your time together. Working in pairs also helps to create accountability and extra motivation. When people have an exercise partner, they’re less likely to drop out of their workout routine or class.

2. Get your heart pumping

Do some cardio, side-by-side. Pick two exercise machines next to each other — the elliptical and the treadmill are good options. This allows you to work toward your own individual goals while cheering each other on. You each get the workout you want, at the intensity that works for you.

3. Meet me halfway

If you’re walking or jogging outside together, try intervals. You each probably don’t run or jog at the same pace — this is where intervals come in. Work at the faster partner’s pace for a few minutes, then cool off at the other partner’s slower pace. It’s an excellent way to improve speed and stamina for you both.

4. Switch it up

You’d like your significant other to try your exercise ideas, so be game to try his or hers. If you can’t agree to a set routine or exercise, compromise. Be open-minded about what your partner wants to get out of his or her workout. For example, try doing yoga one morning and weight training the next.

Incorporate these tips into your Valentine’s plans and you won’t even feel guilty about the chocolate and popcorn.

Start February with a bang, not a fizzle

2012-02-01T17:05:18Z

Posted by Get Fit! in

In January, New Year’s resolutions are made, goals are set and people are motivated to change.

However, by mid-February gym memberships often go unused while potato chips return to the cupboard. Here are some tips to ensure you stay strong and follow through with your goals this month.

1. Celebrate the little things

Short-term, mini goals are easier to keep and provide stepping stones to help accomplish your larger resolution. So instead of thinking about losing 30 pounds, focus on losing the first three. Reward yourself with something small to celebrate your victory!

2. Keep your word

Keeping your promises to yourself can provide excellent motivation. Remind yourself visually by creating Post-it notes or physical signs that display your goals. Positive messages can be a real motivation booster. If you can see it, it’ll help you do it!

3. Inspire

Be an example to your family, friends and coworkers. Inspire others to follow your healthy lead.

4. Compete for it

Some people find more motivation in competitions. If you thrive in competitive situations, find a friend to challenge (Facebook is a great way to find them)!

5. Work together

Working with others toward a goal helps build accountability, support and responsibility. Others are depending on you, just as you are on them. This sense of community and positive reinforcement will help everyone involved.

These tips should help to start February with a big bang instead of a weak fizzle. Find your motivation and stick to it!

[Thanks to DaringDivasusa.com for the resource.]

5 Ways to Stay Safe During Winter Exercising

2012-01-25T17:42:27Z

Posted by Get Fit! in

When it’s cold outside, it can be easy to find excuses for not exercising. But once you get dressed for the weather and get your blood pumping you’ll feel right at home in winter air. Still, cold conditions present different challenges that need to be respected before you get started. Here are five ways we take care of ourselves during cold-weather fitness, based on recommendations from staff at Mayo Clinic.

1. Dress in layers

Don’t dress too warmly. You’re going to be sweating in no time, and that sweat can present chills when it dries. So dress in removable layers so you have options to take off or put on warm clothes as you need them. The Mayo Clinic staff recommends a thin layer of synthetic material to first draw sweat from your body (avoid cotton, which remains wet next to your skin). Then add a layer of fleece or wool insulation. Top it off with a waterproof, breathable outer layer. Face masks and scarfs work great, too, to keep cold air from entering your lungs.

2. Protect Your Extremities

Blood flow is concentrated in your body’s core when it’s col, leaving your hands and feet vulnerable to frostbite. Try a thin pair of gloves under a pair of heavier gloves to keep your fingers warm. And consider buying a pair of shoes a half or full size too large to allow for thick thermal socks. And make sure to wear a hat or headband to protect your ears.

3. Watch the Weather

Pay attention to wind chill, snow, ice and other winter conditions and make sure it’s safe to exercise outdoors in the first place. If the temp dips below 0 F, it’s probably better to choose an indoor activity.

6. Face the Wind

If you’re running or walking, knock out the hardest part — fighting the wind — during the first half of your workout. This will not only put the wind behind you on your way home, but you’re less likely to get chilled.

This winter, get the most out of your workout, while staying safe by following these tips. And make sure to know the signs of frostbite and hypothermia before leaving the house. Stay safe, and stay active!