Archive for July, 2009

If you’re already a master at strength training, you should know that you always have to keep changing your routine and your strategies in order to be the best at what you do. The same thing goes for UltimateBodyPress.com, which is why we’re introducing to you several new products that can help to make your workout routine, fast, easy, and effective – all without the gym membership.

The first product, Push Up Stands, are ideal for anyone that’s looking to improve form, increase your range of motion, or to reduce the strain on your wrists for longer and harder workouts. Using a simple, portable design that’s built to offer sturdy support, these push up stands are an essential in any home workout area.

Next up, we have our Doorway Pull Up Bar, which is a versatile and fun way to strength train without having to install any complicated pieces of equipment into your home. Simply assemble your bar and use your doorway as a support for your convenient and fast workout. Build strong muscles and have a place to work out anywhere in your home with this great new feature at UltimateBodyPress.com.

Finally, check out our Adjustable Speed Rope, which is perfect for building up your endurance as well as getting you a great cardio workout. Skipping rope can be a great exercise for anyone and it’s one that’s trusted by world class athletes from all types of sports. Not to mention, it’s one of the most versatile and affordable pieces of workout equipment you’ll ever buy. Get yours today at UltimateBodyPress.com.

We talk a lot about protein shakes on this blog because they are a convenient and timely way to get the nutrition your body needs to grow stronger and stay healthy. Which brand of protein you use is less important than actually drinking the shakes consistently. The best time to have a shake is for breakfast because the added protein kick starts your metabolism for the day or right after a workout because that is when your body is most in need of protein for building new muscle.

One drawback to cheaper brands of protein is they will often have a sort of chalky flavor that is not very appealing. Fortunately, there is a very simple and affordable way to fix this problem. Simply add all or part of a banana and a spoon full of non-fat yogurt to your shake. The texture and flavor of these two ingredients turns any bargain brand protein powder into a smooth and delicious shake.

Staying trim and keeping fit can be hard, especially when it comes to maintaining a healthy diet. If you’re looking to replace your otherwise unhealthy meals with something better, or boost your energy after a workout, these three meal replacement shake recipes are great to try. Made with natural ingredients and designed to help you boost your nutrient levels, these shakes are great for breakfast, after the gym, or anytime you’d like to replace a meal with something healthier.

Banana Protein Shake

1 serving of your favorite plain or vanilla flavored protein powder

Meal replacement shakes are great for improving your diet and giving you a boost after a workout.

1 large banana

1 cup light soy milk

1 tablespoon low fat natural yogurt

1 teaspoon peanut butter

A few ice cubes

1 teaspoon golden syrup

Blend together for several minutes, or until creamy.

Oatmeal Shake

1 cup dry oatmeal, cooked in water and cooled

2 scoops protein powder

5 dashes cinnamon

1/8 cup brown sugar

1 tablespoon natural peanut butter

2 cup water or low-fat milk

Blend together for several minutes until creamy. Serve.

The Strawberry Slimmer

1 ½ cup pure water

1 tablespoon flax seed oil

½ ripe peach peeled

6-8 frozen strawberries

1 heaping scoop of protein powder

Blend together for several minutes until creamy. Serve.

Your kitchen will never be the same. Superfoods are taking center stage in fridges across the nation, as more and more people look to adjust their eating habits to live a leaner, healthier life. Available at most grocery stores, packed with nutrients, and ideal for trimming down your grocery bills, superfoods are a must-have in your kitchen. To get you started, here are five of the most versatile and most powerful superfoods available:

Blueberries

Chances are, your grocer will be packed with these treats this season. Packed full of more antioxidants than other popular fruits, blueberries are a nutritious way to boost your immunity, improve your skin, and do something good for your overall health. Plus, studies have shown that blueberries are effective in preventing cancer, diabetes, and age-related memory loss. To get your dose of antioxidants, vitamins A and C, and fiber, be sure to enjoy 1 cup fresh or ½ cup frozen or dried daily.

Spinach

This leafy veggies is great for slipping into pasta dishes, salads, or eating on its own as a side. Rich in omega-3s, folate, and other nutrients, spinach is known to reduce the risk of heart disease, stroke, and osteoporosis. Try to add 1 cup of fresh spinach to your diet everyday.

Eggs

Full of protein to help you build lean muscle and feel fuller longer, eggs are a great way to start off your day. However, keep it lean by choosing to eat only egg whites or opting to eat no more than six whole eggs each week.

Yogurt

Ideal for providing your body with helpful bacteria needed for immunity, cancer prevention, and digestion, yogurt is a must have in any diet. Plus the added calcium and protein can help build strong bones and teeth. Try to eat 1 cup of yogurt with low-sugar or no sugar added each day to get the full impact.

Goji Berries

If you’ve been keeping up with nutrition news, you’ve probably heard of these nutrient packed red berries. A great source of vitamin C and beta-carotene, these berries are full of 18 amino acids and over 21 minerals to give your body a boost. Plus they’re a fantastic source of antioxidants. In the US, you’re most likely to find them dried in your local health store or online. Eat them as a snack for a serious boost.

Which would you rather do? Listen to the same song over and over again or take several songs and mix them up. In the fitness world, taking several exercises and mixing them up, one after the other is called circuit training. It is a very effective way to exercise and it’s more fun because you are constantly changing exercises and movements. While one muscle group works the others rest until they get their turn again. This style workout maximizes rest time between sets which increases your body’s output on each set for a more effective workout.

A very easy and fun way to make you own circuit routine is to think, “Push, Pull, Plyo”. This means one push exercise like push-ups or dips, followed by a pull exercise like pull ups or body-weight rows and finally a plyometric exercise like jumping jacks, squat thrusts or jumping rope. Do as many repetitions as you can until you think you will give out in the next couple repetitions. You don’t even have to keep track of how many you do, just move on to the next exercise and let those muscles take a nice break until the next circuit.

For a basic circuit workout you should go through each phase 2-4 times. That’s “Push, Pull, Plyo“, then repeat 2-4 times and you never have to do the same exercise twice! Even if you repeat one, you always have the option of changing your grip or the angle of resistance to work keep your body guessing. You can do push-ups on the ground or you can raise your feet on a chair to focus on your upper chest and shoulders. Pull-ups can be done with a wide grip or narrow.

If you are a modest fitness enthusiast you probably already have all the equipment you need to build your own custom circuit routine, so dust off all your old gear and get to work. Do you have a pull up bar, a wall, the floor, resistance bands? Get creative. If you don’t have this stuff, don’t worry you don’t need much. Just a few of the basics will go a long way like a pull up bar or some push up stands. If you don’t already have them, it’s a small hurdle because you can get these items for very little cash.

Aging happens to all of us, but it doesn’t have to be a factor in your body’s ability to perform. There are things that you can start doing now that can pay off later as you begin to age. With the right combination of diet, exercise, and setting goals, you can maintain a younger, better performing body well into your golden years. In a recent interview with triathlon favorite Debi Bernardes, US News & World Report asked what secrets the athlete had for staying young and maintaining a healthy physique. Bernardes is 50 years old and has finished fifth among amateur females in a recent Washington, D.C. competition. Her interview showcased these three factors that can make all the difference:

Diet

Maintaining a healthy weight throughout your lifetime will be crucial, but those who are aging should be mindful of their protein intake and how it can assist in weight control. The best thing to do is to work with a nutritionist to design a plan that can work for your body’s unique needs.

Conditioning

General strength training and conditioning will be key in maintaining strength and muscle tone as you age. Older adults, in particular, have a tendency to forget various muscle groups and compensate with others, making their technique and stride change dramatically. Try to work all of your muscle groups for better, longer lasting results.

Set Goals

To get the most out of each and every workout, set long and short-term goals for yourself. Give yourself a reason to go to the gym, make time for strength training, or for choosing a healthier diet. By keeping focused on your goals, you’ll be less likely to waste time, fall into old habits, or neglect your health as you age.