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How To Foam Roll For Faster Recovery

Working out is crucial to reaching your goals, no matter what they are. Whether your goals are to lose weight, gain muscle, or just maintain an already healthy lifestyle, it is important to stay active.

Depending on your goals, workouts may vary in style and intensity, but there is one that that will never change and the is the importance of recovery.

In order to prevent injury and continually improve in your workouts, you must take the time to recover from your workouts so that your body can rebuild. You could even say that recovery is just as important as the workouts themselves.

One of the best ways to help your body recover from its workout is to use a foam roller. As effective as this tool is, it is often underutilized, especially by beginners who either may not know what a foam roller is or don’t know how to use one.

We all know that to recover properly you need to give your muscles a break, and if you want to accelerate this process you can take protein, BCAAs, or X-Cell. But did you know that a foam roller could also help you recover faster?

What You’ll Learn About in this Blog:

  • What a foam roller is
  • The top 4 benefits of foam rolling for movement and recovery
  • How to incorporate it with your currently stretching routine
  • A step by step full foam rolling routine to do at home

…………………………

WHAT IS A FOAM ROLLER? 

A foam roller is an exercise device used to help a person stretch out their muscles through massage. They can come in many shapes, sizes, colors, and levels of firmness and can be used on almost any body part.

Using a foam roller can help sooth sore muscles, speed up recovery, and relieve stress and tension throughout the body when used correctly.

Having a good foam rolling routine is just as beneficial to your recovery as having the right supplements.

BENEFITS OF USING A FOAM ROLLER

  • Increased Flexibility and Movement – Regularly using a foam roller can greatly improve your flexibility and joint movement. You are most flexible right after your foam roller routine and this can lead to a better workout [1, 2, 3].
  • Enhanced Performance – Studies have shown that regularly using a foam roller helps to improve your strength, agility, and speed. Not only does it increase your performance in the gym, but it does so more than traditional stretching [4].
  • Faster Recovery – When you use a foam roller it can help to increase recovery time, reduce the soreness of your muscles and help you feel better after every workout. Plus, it helps you get ready to get back in the gym and kill it [5]!
  • Prevents Myofascial TightnessMyofascial is the skin around your muscles and post workout, this can tighten. Using a foam roller after your workout can help to avoid tightness of this skin post workout [6, 7].

HOW TO USE A FOAM ROLLER

Learning how to incorporate a foam roller into your routine is simple once you get used to using it. It may seem a bit strange at first, but once you get the hang of it, you’ll be happy that you did.

Foam rolling can take the place of stretching and studies have shown that it can be even more effective than traditional stretching.

It is also best to use a foam roller before your workout, after, and on your rest days. This will give you the quickest recovery. Adding a good foam rolling routine into your workout is simple. Just focus on the muscles you will be working out and use the foam roller on them for 30 – 60 seconds. 

Here is an example of how to foam roll correctly. Below the video are additional areas on your body you can use a foam roller.

 

Top 3 Supplements For Faster Recovery & Greater Gains

Taking the time to recover is essential to staying healthy and getting to your goals. When you take the time, you rest your muscles and bones are better able to rebuild and recover from your previous workout.

Adding in clean supplements to your routine can greatly increase your recovery and therefore, increase your results. When your muscles have the time to recover, you can enhance your performance when the next time you head to the gym. After recovery, your muscles are stronger, and you are less likely to injure yourself during your workout.

What You’ll Learn in this Post:

  • The best supplements you should take to boost recovery
  • How when to take protein for the best results
  • How BCAAs are beneficial to recovery
  • Which new supplement will help you utilized your protein and BCAAs

…………………………

WHAT SUPPLEMENTS SHOULD I TAKE?

There are several supplements you can use for faster recovery, but the top three that you shouldn’t skip out on is a high-quality Organic Vegan Protein Superfood, BCAAs, and X-Cell.

When choosing supplements, it is important to make sure that your supplements are clean. This means that they don’t include any artificial flavors, colors, or sweeteners as consuming these on a regular basis can negatively affect your health in the long-term.

You work hard to dial in your nutrition and consume only whole foods, who why mess it up by consuming supplements that are full of unhealthy chemicals and unnatural ingredients?

Organic Vegan Protein SuperfoodPROTEIN FOR FASTER RECOVERY

Organic Vegan Protein Superfood is the number one supplement you want to consume for more rapid recovery and the best time to consume protein is right after your workout and including it in your post-workout snack can be highly beneficial. Protein is great because it is easily digestible and can be quickly absorbed by your body. This means you are going to get the most out of the protein you are consuming.

Organic Vegan Protein Superfood is also high in branched chain amino acids (BCAAs), and these are essential to a speedy recovery, specifically leucine. This particular amino acid promotes a faster recovery and promotes muscle growth [1, 2].

Consuming protein after your workout not only rebuilds muscle, but it also helps to make your muscles stronger and maintain them. [3, 4].

A good protein supplement also helps promote muscle protein synthesis, so you continually make progress and perform better in the gym [5].

Timing isn’t the only critical factor for knowing how to properly utilize protein for better recovery. You also need to know how much to consume for the best results. This can all depend on your bodyweight. For best results, consume you want to consume about 0.8 – 1.2 grams of protein per pound of bodyweight. This will give you enough protein to adequately fuel your muscle recovery.

BCAAS FOR FASTER RECOVERY 

BCAAs are one of the most popular supplements that athletes take when working out. When you hit the gym, it seems like almost everyone has their shaker bottle full of their favorite brand of BCAAs. Unfortunately, the majority of this supplement that you find on the market is full of ingredients you don’t want to consume regularly and this can have a negative impact on your results and overall health.

If you want the best results, you need to be sure you are drinking a quality BCAA without all the garbage in it. This is how you get all of the benefits that BCAAs can offer, one of them being improve recovery. The best time to consume BCAAs is pre-, intra-, and post-workout. Not only do BCAAs help give you the energy so you can make it through your routine, but it also speeds up recovery, stimulates muscle protein synthesis, and preserves lean muscle. After your workout, your muscles go through a process of repair and recovery, especially if your training sessions are intense. Drinking BCAAs can help your muscles through this recovery process quicker. [6].

On top of this, drinking BCAAs during your workout can improve your performance during training and help reduce muscle soreness, making your post-workout life much easier [7, 8, 9].

So next time you are working out, don’t forget to grab your favorite flavor of BCAAs so you can drink them throughout your entire workout and recover faster.

X-CELL FOR FASTER RECOVERY

X-Cell is a relatively new Swiss supplement that aids in extending the rate of perceived exertion. This means you can work out longer before you feel fatigued and are able to push your workouts a little further than before. This allows you to achieve more during your workout.

This supplement also helps in improving gut health. It also helps with nutrient uptake in the gut lining. By healing the gut and improving nutrient uptake you’re able to absorb essential vitamins and minerals that help aid in recovery. Taking this supplement with help with the absorption of both the BCAAs and the protein you are taking for better recovery as well.

The biggest benefit is cell regeneration in regards to recovery. When you’re doing amazing workouts that really break down the muscle, you’ll need to use a supplement that not only helps with nutrient uptake but also with speeding up cell regeneration.

This new supplement also aids in recovery during your rest time. The best time to take X-Cell is a before your workout with BCAAs.

Just like you use supplements to fuel your workouts, you can use supplements to fuel your recovery. When you do this correctly, it can boost your results and get you to your goals quicker. Although we think we need to continually push ourselves to the edge in order to get better results, this isn’t always the case. Sometimes you need to slow down and relax to see the results we are looking for.

 

Schedule Your Rest Days Like This For Better Results

Sometimes, taking steps to start a workout routine can be challenging, but it can be just as difficult to make yourself take a day off once you get going and you start seeing results.

If you are working towards your goals, you may be reluctant to take rest days. When you become focused and determined to get the results you want, all you want to do is keep pushing forward, day after day. The last thing we want to do is to take a day off.

After all, we are told that to stay healthy we need to be sure to stay active.

We fear taking rest days for many reasons. We don’t want to miss out on getting better results, and we are afraid that if we take a day to rest, we won’t be able to find the motivation to get started again.

But what if the key to more success was your rest day? Are you missing out on results and not hitting your goals because you are skipping your rest day?

In this post, you will learn:

  • How important rest days are to your results
  • The number of rest days you should have every week
  • Top 4 benefits of taking a rest day
  • What you should do on your rest day
  • The best supplements to maximize your results on your day off

…………………………

HOW IMPORTANT ARE REST DAYS? 

Taking your rest days are just as important as the days you are working out, and by skipping them, you could be doing your body more harm than good, putting you at a disadvantage.

When you don’t take your rest days, you could be putting more stress on your body than it can handle and this can lead to serious injuries. Overworking your body can lead to stress fractures, muscle pains, and joint pain.

It can also lead to overtraining syndrome, a condition that occurs when you don’t properly balance your workouts with adequate time to recover. Overtraining syndrome can result in fatigue, high blood pressure, disrupted sleep patterns, lower immunity, depression, poor performance, and workout related injuries [1, 2].

Not taking proper rest days can have a significant impact on your results and your health, but not in a positive way. Without taking a rest day, you won’t be able to perform your best at while at the gym, which can slow down your results.

When you work out, you are actively breaking down your body tissue, and with more intense workouts you can actually cause micro-tears in your muscle tissue. If you don’t rest these muscles, these tears will not have time to heal and will continue to tear. You know that feeling of being sore you get after a good workout? That is a sign those muscles need to rest and recover.

If you want to work towards creating better health, the key is to take rest days.

HOW MANY REST DAYS PER WEEK?

How often you take a rest day depends on the individual and how hard they are training. The ideal amount of time for to allow for your body to repair itself from the strains of a workout is at least 48 hours. This will give your muscles adequate time to repair themselves and get you ready to go hard again at the gym.

So does this mean you have to take two days off every time you workout? No, this rest period applies to the muscles that you have been working out.

You’ve heard people mention leg day, arm day, chest and back day, etc. If you want to continually work out and not have to take several days off every time you hit the gym, focus your time on working out one major body area at a time. Workout your legs on one day, and the following day workout your arms. Even though you are still working out, your legs will still be allowed to rest. You should work out each area of your body only two to three times a week, allowing for proper rest time after each workout. On top of this schedule, it is important to take full days off to let your body recover. You should have full rest days about twice a week.

So what about cardio? Because cardio also focuses on raising your heart rate, how often should you be taking rest days between cardio sessions?

When it comes to cardio, you need to learn to trust your body and understand your limits. If you are just starting out and are still learning your limits, try taking a break from cardio two to three days a week to ensure that you are not over-exerting yourself.

BENEFITS OF TAKING A REST DAY

  • Prevents Injury – When you take a break and allow your body to rest, you are less likely to injure yourself during a workout. This is because as you rest, your bones and muscles become stronger as they repair. If you don’t rest and allow your body to recover, you are entering the gym with muscle tissue that is already breaking down, making it weaker, and you are more likely to harm yourself. Rest must occur 1 – 2 times per week to actually prevent injury [3].
  • Increased Strength and Performance – Incorporating rest days into your weeks helps to recover and rebuild muscles, making them stronger. This increased strength can then help you perform better during your next workout, making it more effective than if you were to take no rest days at all [4].
  • Better Sleep – Not taking a rest day and overtraining can affect your sleep. When you take the time to let your body recover, your sleep improves. Sleep is also the time when your body does most of its recovery as it is during this time your growth hormones are the highest [5].
  • Improved Immune System – Rest days can impact your immune system, especially if you are doing highly intense training, such as CrossFit. Studies show that taking at least two consecutive days off a week can significantly improve your immune system. When you go hard and don’t take time to rest and recover, your body can experience a drop in anti-inflammatory immune system proteins [6].

WHAT SHOULD YOU DO ON REST DAYS? 

When you take a day off after training, it can be difficult to know just what to do during these days to increase your results. You know you can’t go back to working out, so what do you do on these days?

Your rest days should be planned, just like you plan out your workouts. Just because you aren’t working out, doesn’t mean you have to sit on the couch all day and watch TV. You can still take this time to be active and do some more relaxing activities, such as stretching and working on your mobility. This is the perfect time to stretch out your muscles and improve your flexibility, this way you are continually making more progress while also letting your muscles recover.

These rest days are also the perfect days to head to the grocery store and do your meal prepping. Meal prepping on your rest day is the best because you’ll have more energy to take the time to make several days worth of food and make sure you are eating right on the days you are giving it all in the gym.

You can also make this a fun activity day for the whole family, doing things that are low intensity. Here are some examples of activities you can do to stay active:

  • Take a swim
  • Go for a walk
  • Take a leisurely bike ride
  • Play with your kids

Keep in mind that your activities don’t have to be too intense or exhausting, nor do you have to sit at home all day just to rest. You can still get out of the house and have some fun!

Having your rest days planned out and scheduled, just like your workout days, will help to keep you on a routine where you are more likely stay determines and hit your goals.

SUPPLEMENTS THAT HELP SPEED UP RECOVERY

During your rest days, you can use supplements to make the most of your rest time. The best supplements to take for recovery are protein, BCAAs, and X-Cell.

Organic Vegan Protein Superfood is the best supplement you can take on your days off to improve your recovery. It is a supplement that is quickly and easily digested and absorbed by the body. It is also full of branched-chain amino acids (BCAAs), and one of the benefits of this is that it promotes muscle growth and recovery [7, 8].

This is also the same reasons that consuming BCAAs on the days you workout can be beneficial to drink on days you are working out.

X-Cell is also the perfect supplement to add into your workout days, as it promotes muscle recovery and cell regeneration.

Knowing what supplements to take for better recovery and when you should take them is can significantly improve your body’s ability to rebuild and recover.

Strong & Sculpted (28-Min BACK ATTACK Workout)

THE Best Back Workout Routine

Whoa what a back workout!

TUT equals faster gains (read below)

And TUT makes it impossible to half-ass a workout.

You can even combine your back and bicep workout into one day.

It’s the premise behind all of my weight and strength training and the reason (training reason don’t forget about nutrition) I have been able to add some pretty crazy lean mass so quickly.

Do something for me (actually for you, trust me!).

In the video below…

Watch the reps, the intent, the focus, from very lift off through the end of each rep.

And watch the squeeze.

We squeeze weights we don’t lift them”, says my boy Howie Fields expert bodybuilder and a good friend.

That^^ is the key to real results you can achieve at the gym or at-home.

Some would say this even better than the Dwayne “The Rock” Johnson back workout:

Isn’t this an amazing back workout routine?

Master time-under-tension (TUT) and of course eat above your TDEE and quickly add some rock hard lean mass.

Of course the cleaner the foods, the leaner the gains.

And that is the very premise behind my 9-week REAL MASS program.

Combine Real Mass with a Custom Meal Plan and in a couple short months and you won’t recognize yourself when you look in the mirror. Women can achieve amazing results in addition to men. It really works!

Haha I am serious.

Your friend says out of the blue “damn you got big and lean fast”.

🙂

Here’s the workout from the video. Give it a test drive and drop me a message on Twitter.

2 GIANT TRI-SETS (get toned!)

  • A1: Pull-Ups
    • Reps: 12-15, TUT: 40-70 seconds
  • A2: Incline Pull-Downs
    • Sets: 3, Reps: 12-15, TUT: 40-70 seconds
  • A3: Barbell Rows
    • Sets: 3, Reps: 6-8/side, TUT: 40-70 seconds
  • REST 30-60 seconds and Repeat Circuit 4 times!
  • B1: TRX Rear-Delt Flyes
    • Sets: 3, Reps: 12-15, TUT: 40-70 seconds
  • B2: Incline Rear-Delt Flyes
    • Sets: 3, Reps: 12-15, TUT: 40-70 seconds
  • B3: Dumbell Rows
    • Sets: 3, Reps 20, TUT: 40-70 seconds
  • REST 30-60 seconds and Repeat Circuit 4 times!

Thanks for giving us an opportunity to join you on your journey. 

Apply the same techniques to your lower back for maximum effects.

Check out the best dumbbell workout while you are at it.

If you’d like to learn even more about the principals behind TUT Training click here.

 

 

Top 10 Foods To Support Gut Health

Keeping your gut happy and healthy is key to leading a happy and healthy life. When your gut health begins to slip, your body can start to see some significant consequences, as gut health, or rather and an unhealthy gut, is connected to so many different illnesses such as metabolic diseases.

In this post, you’ll learn…

  • Foods you should eat to help support your gut health
  • Tips you should use to maintain the health of your gut

When your gut is not healthy, it can affect the integrity of the gut lining, allowing bacteria containing endotoxins to leak through the gut lining and into the bloodstream. Here, the immune system attacks it and causes an inflammatory response [1, 2, 3].

And unhealthy gut can also lead to diseases like type 2 diabetes, obesity, liver disease, and heart disease, to name a few [4, 5, 6, 7].

One way to keep your gut healthy is to eat a variety of foods, and some foods can be more beneficial to your gut than others.

Typically, when people talk about eating specific foods to keep their gut healthy, the first ones they list are fermented items, such as sauerkraut, kimchi, kefir, or kombucha due to the probiotics contained within them.

Probiotics are used for numerous benefits, with the top being gut health.

TOP 10 FOODS TO SUPPORT GUT HEALTH!

  1. Oranges – This citrus fruit can be extremely beneficial for your digestive tract when included in your diet. While this fruit is very healthy for you, keep in mind not to overeat it as it can cause you to have an upset stomach. Try having ½ and orange to 1 orange at a time and be sure to eat the whole orange once peeled.When you consume oranges, they support the health of your gut during digestion, as the body puts the orange through a natural fermentation, creating butyrate, which supports the lining of your gut [8].
  2. Butter – Just like oranges, butter is another great source of butyrate and can help prevent leaky gut syndrome by improving the lining of your gut [8].
  3. Garlic – Garlic is a natural prebiotic and is best when consumed raw, supporting the good bacteria that is already present in your gut. It also acts as a natural anti-biotic, but unlike pharmaceutical antibiotics that you may be prescribed by your doctor, garlic leaves the good bacteria in your gut intact, while destroying harmful bacteria [9, 10, 11].
  4. Lentils – This legume and other plant-based fiber can act as a prebiotic and feeds the good bacteria in your body, while also preventing the growth of disease-causing bacteria [12].

  5. Bananas – Bananas are rich in fiber and help to support the healthy bacteria that is present in the gut. They can also act to reduce bloating [14, 15].
  6. Cruciferous Vegetables – Cruciferous vegetables, such as broccoli, cabbage, collard greens, and Brussels sprouts, to name a few, help to alter the colony of bacteria contained in our gut. These veggies contain fiber that is fermented in the gut and used to feed the good bacteria [16].
  7. Blueberries – The consumption on of blueberries has been shown to increase the number of bacteria that is beneficial to our overall health, as they act as a prebiotic once consumed [17].
  8. Dark Chocolate – Great news! Here is another reason to eat dark chocolate! Who doesn’t love chocolate? We are constantly told about the benefits of eating dark chocolate and now here is another one as it helps to keep your gut healthy. Dark chocolate contains antioxidants called polyphenols, which were once thought to be poorly digested once consumed due to their size. However, research has shown that the good bacteria in our gut called Bifidobacterium that like to feed on these antioxidant. The results in the antioxidants into smaller compounds that are more absorbable and are anti-inflammatory [13].
  9. Salmon – When consuming salmon for gut health benefits make sure the fish you are eating is wild caught, rather than farm raised. When you go with wild caught salmon, you are getting more omega-3 fatty acids than you would be with farm raised fish. Omega-3 is great for your gut health because it is an anti-inflammatory. This is great if you are having issues with inflammation and autoimmune disorders [18].Keep in mind that if you do not like salmon, you can also obtain omega-3 fatty acids from krill oil, a convenient way to get all the benefits of fish, including gut health.
  10. Onions – Like garlic, onions work to reduce the amount of the harmful bacteria in our gut while supporting the good bacteria, acting as a prebiotic [19].

HOW TO MAINTAIN A HEALTHY GUT

There are several ways to maintain a healthy gut, and the first step is to be sure you are eating the right foods and taking the right supplements.

As always, health begins with nutrition, so the foods above are a great place to start to support the health and integrity of your gut, and most can easily be added into your diet, especially if you do not like the typical fermented foods that are associated with gut health.

When you are on a Custom Meal Plan, you don’t have to worry about getting the right foods into your diet because an expert nutritionist will do it for you. If you want to ensure you are getting the most from these foods, you can specifically ask for them to appear on your meal plan so you can be sure you are only getting the foods you enjoy eating.

Aside from taking a probiotic, there are also other supplements you can take to help promote the health of your gut, such as X-Cell, which can assist in the repair of your gut lining and the absorption of nutrients you take in from other supplements and food. Not only does this one of a kind supplement help it also supports immune cell regeneration, contributing to the protection against viruses and infections.

Enzymes vs Probiotics: Is There a Difference?

You’ve heard a lot about probiotics and how they can improve your gut health, but you have probably also heard about digestive enzymes. Often the two are often confused and are considered to be interchangeable as it seems there isn’t a clear understanding of the difference between them.

Both probiotics and digestive enzymes are essential to the overall health of your body and both deal with the health of your gut. But what is the real difference between them and how do you know which one you need?

One of the most fundamental differences between digestive enzymes and probiotics is simple: digestive enzymes are proteins and are non-living, while probiotics are made up of living organisms.

But there is more to it than that.

In this post, you’ll learn…

  • The difference between digestive enzymes and probiotics
  • What your symptoms are telling you
  • Tips for supporting your digestion

WHAT ARE DIGESTIVE ENZYMES

Digestive enzymes are proteins that help to break down the food that you eat into something that is more absorbable by your body. These enzymes are found throughout the digestive tract and have a hand in every digestive step.

Within your gastrointestinal tract lies several different types of digestive enzymes, each with their own particular function. For example, amylase enzymes help to break down starches into sugar, lipase breaks down fat, and protein breaks down proteins into amino acids.

Some of the digestive enzymes that we rely on can be found in the food that we consume, however, due to their fragile nature and sensitivity to temperature, they can often be destroyed in the cooking process.

When you apply heat your food and cause destruction to the enzymes that are present in the food, it makes the body work harder to break that food down into more digestible and absorbable material.

Enzymes are not just needed for digesting food, as it is also used in the production of energy, fighting infections, regulating hormones, and removing waste and toxins from the body.

WHAT ARE PROBIOTICS

Unlike digestive enzymes, probiotics are living organisms that can help to balance the good and bad bacteria in your gut. This bacteria supports many different functions within the body, including digestion, gut health, and our immune system.

We can get some probiotics from the foods that we eat, including in food that is fermented, yogurts, and cheese. However, today many of the medications that we take, such as antibiotics, NSAIDs, and birth control can disrupt our natural bacterial balance as good bacteria is destroyed. The good form of bacteria, which is essential to our health, can also be destroyed through the consumption of grains, refined sugars, and stress.

If you are not getting enough probiotics through your diet, then you may want to look into getting a probiotic supplement. And, just like enzymes, there are different kinds of probiotics, each responsible for doing different jobs.

The most common species of probiotics are Lactobacillus, which is ideal for people who are lactose intolerant. Bifidobacterium, on the other hand, is good for people with gastrointestinal disorders.

 HOW DO I KNOW WHICH ONE I NEED?

There are many symptoms and signs given by our body telling us when something isn’t quite right and when it comes to the need for probiotics and digestive enzymes, your body is no different.

Signs you may need enzymes:

  • Bloating
  • Heartburn
  • Abdominal cramping after eating
  • Trouble digesting fatty foods
  • Acne
  • Headaches

Benefits of adding an enzyme supplement:

  1. Supports Immune System – When you break down your food through the natural enzymes secreted by your gut and in the raw foods that we eat, this frees up your immune system so that it is free to break down inflammatory and autoimmune proteins, while also repairing cells and tissues.
  2. Alleviate Food Intolerance Symptoms – Food intolerances and food allergies are not uncommon and can vary from slightly irritating to severe, but when you add enzymes into your diet, it can help relieve some of these symptoms [1].
  3. Manage symptoms of AutoImmune Disorders – Enzymes can also contribute to relieving some of the symptoms associated with autoimmune disorders, such as celiac disease and cystic fibrosis [2].

Signs you may need a probiotic:

  • Bloating
  • Heartburn
  • Constipation
  • Irritable Bowel Syndrome
  • Inflammatory Bowel Disease
  • Yeast Infections
  • Allergies

Benefits of adding an enzyme supplement:

  1. Weight Loss – Probiotics can affect the way your body handles and processes the fat you consume from your diet [3, 4]. For the most effective weight loss, you want to take multiple types. In a study published in the International Journal of Food Sciences and Nutrition, people who made various species of probiotic, rather than just one, lost the most amount of weight [5].
  2. Supports Immune System – Just as with enzymes, probiotics have an effect on your immune system. Studies have found that using certain probiotics can reduce the occurrence of respiratory infections and urinary tract infections [6, 7, 8, 9].
  3. Digestive Health – Most importantly, probiotics can help with digestive issues and diseases, and can be effective for people in remission with ulcerative colitis, necrotizing enterocolitis and irritable bowel syndrome [10, 11, 12].

Probiotics are essential to maintaining essential gut health, as well as having many other benefits, and may be something you want to start considering to relieve some of the symptoms above.

It is easy to see why so many people would get enzymes and probiotics confused as the signs of needing more of either can be pretty similar.

Taking a good probiotic and supporting your digestion with added enzymes can help alleviate many of the symptoms listed above, but this isn’t the only way you can support your digestive health.

The bottom line is you should take both to protect your digestive tract and better break down foods into absorbable nutrients.

HOW ELSE CAN YOU SUPPORT YOUR DIGESTION?

Taking digestive enzymes and probiotics are an excellent way to boost your gut health and improve your digestion, but there are also many other ways that you should consider.

The first and best way is to get on a Custom Meal Plan, because when you are not eating properly, your body may not be benefiting from your probiotic or digestive enzyme supplement. If your nutrition is not in check and dialed in, you may have bigger threats to your gut health and digestion than a lack of enzymes or an imbalance of bacteria.

You can also support your digestion through supplements like X-Cell and Detox Organics. When you take a supplement like X-Cell, you improve your nutrient absorption, making the food you eat more valuable to your body. It does this through repairing the lining of your gut.

Detox Organics is a supplement that uses 26 different superfoods to support and improve your digestive health, as well as detoxing your body of harmful toxins.

Proper nutrition and supportive supplementation are essential to support your digestive health and should be taken into consideration if you want to live a long, healthy lifestyle.

Top 5 Reasons You Should Be Drinking Kombucha

Kombucha has been around for thousands of years, but it seems like recently it has started to become very popular as it has begun to pop up in grocery stores under many different brands and in many different flavors.

It is made by fermenting either black or green tea, using a “symbiotic colony of bacteria and yeast,” also known as SCOBY. During creation, tea is mixed with sugar and a mixture of live bacteria and yeast.

This drink is not only tasty, but it is also functional as it acts as a probiotic, helping to balance the bacteria in your gut. This is just one of the many benefits you get from introducing Kombucha into your life.

Although you can find it most grocery stores, some people prefer to ferment the kombucha on their own and even at their own risk. Once made, this carbonated drink contains vinegar, enzymes, probiotics, acid, and b-vitamins.

In this post, you’ll learn…

  • How kombucha can benefit your health
  • Why it is so tricky to make homemade kombucha
  • What you can do if you don’t like the taste, but still want the benefits

TOP 5 BENEFITS OF KOMBUCHA

  • Improved Gut Health – During the fermentation process, kombucha becomes filled with probiotics from the colonies of live bacteria and yeast. These probiotics help promote gut health by improving the balance between the good and the bad bacteria that is already present in your gut. With a healthy gut, you will see better digestion and nutrient absorption [1, 2, 3].

    You can also add a supplement like X-Cell to help support gut health by healthy the gut lining and improve absorption of nutrients.

    This isn’t the only benefit of probiotics, as they have a tons of benefits that will help to keep you healthy.

  • Weight Loss – Kombucha, especially when made from green tea can help you burn more calories throughout the day and help you lose more weight as it stimulates your metabolism [4, 5].

    You can support weight loss by eating a proper diet through whole foods. To make sure you are eating all the right foods to provide your body with the nutrients it needs you can get on a Custom Meal Plan and have a nutritionist make a 30-day meal plan specifically designed for you, your body, and your goals. When you eat the right foods in the right amount you can fight fat faster than you ever thought possible!

  • Detoxification – Drinking kombucha on a daily basis can help you detox your body has it also supports liver healthy by removing toxins from the liver. Not only does this help remove toxins from your body that shouldn’t be there, but it can also contribute to preventing liver toxicity by up to 70% [6, 7, 8, 9].

    Where do these toxins come from and how can you avoid them? We encounter every day and they make their way into our system from the air we breathe, the water we drink, the food we eat, and the products we use throughout our lives. Plus, you’ll also see how you can help remove them from your environment and keep your family protected.

  • Cancer Prevention – As you probably know, cancer is one of the leading causes of death around the world, but luckily some studies suggest that drinking kombucha may help to prevent this deadly illness. One study published by Biomedicine & Prevention Nutrition in 2013 found that kombucha “significantly decreases the survival of prostate cancer cells by downregulating the expression of angiogenesis stimulators” [10].
  • Boosts Energy – During the fermentation process, the black tea releases a good amount of iron, which can translate to energy within the body. Plus because it is made from tea, it contains small amounts of caffeine. This is a great alternative if you are sensitive to caffeine and try to stay away from coffee, but still, need that added boost of energy in the middle of the day [11].

Many people today, especially women, are iron deficient, and this can lead to fatigue. Iron helps to transport oxygen to the entire body, and when our body is not getting enough oxygen, it can make us tired. Introducing fermented foods into your life, like kombucha, can help to add extra iron into your diet.

STORE BOUGHT VS HOMEMADE

We love to make our own versions of foods because we love to know that everything we are putting in our food is clean and good for us, and yes, you can make your own Kombucha. People have been brewing their own kombucha tea for thousands of years and getting all of the great benefits listed above. There are even kombucha starter kits that you can buy online. However, we find that it is much easier, and even safer, to leave it to the experts. If not done properly, it can make you sick.

Because you are dealing with the fermentation process and the growth of bacterial colonies it can be easy to get it wrong. Microorganisms grow rapidly and can greatly depend on the temperature, moisture, and nutrients present.

While brewing your own kombucha seems to be relatively simple and most people who do it, do so without a problem, there is still some risk involved if you let the tea ferment too long, as if becomes more acidic. Unless you know what you are doing beforehand, just pick a glass up from your local store.

Also be aware that the fermentation of the tea does create alcohol within the drink. When you buy kombucha from the store, the amount is so tiny that it isn’t a concern. In fact, it is considered to be “alcohol-free” and is not sold as an alcoholic beverage and can be bought even if you are underage.However, homemade kombucha can contain up to 3% alcohol if not done so just right.

TRY THESE KOMBUCHA ALTERNATIVES

Many people love the carbonated, acidic taste of kombucha, but many it can be overwhelming at first and taste too much like drinking vinegar. And this can be a turnoff.

Give kombucha a try, but if you find yourself wanting to avoid fermented food, there are some alternative options out there for you, such as some particular yogurts or cheese that will include probiotics.

Another great option is to include Detox Organics into your diet. This all natural vegan supplement may not have probiotics, but it will still help boost your digestive health while also helping to promote weight loss. It also has many superfoods in it that can help prevent cancer, such as broccoli and ginger. Plus it will even give you that boost of energy, all while tasting like chocolate.

You can also get many of these benefits, such as weight loss, digestive health, and energy through a diet of whole foods in the right portions. Everyone has different needs when it comes to weight management and the overall health of their body and sometimes it can be complicated to know exactly what you should and shouldn’t eat and how much of each food is appropriate for you body.

When you get on a Custom Meal Plan our expert nutritionist design a 30-day meal plan around your nutritional needs and your goals. And the best part is it is all based on the types of foods you already enjoy so your meals are never boring.

Does Restricting Blood 💉 Flow Create Faster Lean Muscle?

You’re not slowing blood restriction in, you’re slowing blood restriction out.

If you’re doing it any other way, you’re doing it wrong.

Let us show you the right way to restrict blood flow.

You won’t believe this workout, and you won’t believe the golden nuggets Kusha (CSCS) drops throughout the workout.

A short video worth watching until the end.

Here’s some more insight into a new method of training “Occlusion Style”.

So…

Here is everything you’ll get from this post…

  • Whether restricting blood flow during training is dangerous
  • A great follow along workout!
  • Top benefits of blood flow restriction training
  • What supplements with improve this workout technique

Is blood flow restriction training dangerous or beneficial (BFR)

Blood flow restriction, or Occlusion training, is a technique that works by restricting blood flow to the veins, but not the arteries using straps/bands. Since arteries take blood flow to the limbs while veins carry it out, BFR training allows you to saturate your target muscles with nutrient-rich blood – enhancing the “pump” effect. This, in combination with the collection of lactic acid to the muscle, stimulates a massive hypertrophic (muscle growth) response.

This method is most effective by wrapping your arms for upper body workouts and legs for lower body. You don’t want to have any numbness or tingling. If you do, loosen it up a bit.

Using very light weights, a lot of sets (~4-10 sets),  and rep ranges between 15-30 reps are ideal and most effective. During your rest breaks, do not take the straps off. But do be sure to keep rest periods short, about 10-20 seconds ideally.

Here are a few couple of key things to keep in mind with BFR:

  • It can be used as a standalone method of training, which can be useful for recovery, but for strength and hypertrophy, it works best when used as a bolt-on to a heavy routine.
  • It’s important to start with the bands a little looser than you would think, and use the warm up to achieve the right pressure (which is a level “7” on a scale of 1-10, 10 being tightest).
  • BFR training works for more than just arms, it also works for nearly all muscle groups. For any upper body muscle group, such as chest, you would still wear the bands on the upper arms.

Here are the reps, sets, and rest time for that^^ workout. It’s intense. Make sure you focus on the contraction and remember to squeeze the weights, don’t lift them.

FOLLOW ALONG WORKOUT

Warm-Up Squats w/BFR Bands

4 sets starting with 30 reps, then 15, 15, 15 (only 15 seconds rest between sets)

Squats

Working Sets (without BFR Bands)

  • 1st set Squats – 5 reps – 135lbs
    • 1 sec down – hold it for 5 secs
  • 2nd set – 185lbs
    • 1 sec down – hold it for 5 secs
  • 3rd set – 225lbs
    • 1 sec down – hold it for 5 secs

Wide Stance Straight-Leg Deadlifts 1:1

  • 3 sets of 10

Explosive Leg Press

  • 5 reps (Heavy)

Superset with Explosive Squat Jumps

  • 10 reps

Leg Curls

  • 3 sets of 10
    • Lift with 2 legs lower with 1 leg (5 reps each leg)

BFR Finisher

  • Leg Extension w/BFR Bands
    • 4 sets starting with 30 reps, then 15, 15, 15 (15 sec max rest between sets)

3 Instant Benefits From Blood Flow Restriction Training

  1. It drastically reduces the amount of energy available for slow twitch muscle fibers, forcing your body to activate fast twitch fibers without using heavy weights.
  2. Been shown to increase growth hormone and IGF-1 production as a result of higher than normal lactate accumulation, which amplifies metabolic and hormonal growth responses of blood flow.
  3. The restricted blood flow stretches the fascia (basically your muscles tight wrappers) which increases room for muscle growth!

⚡ Related: Learn the Science Behind BFR, including top studies.

WHY SUPPLEMENTATION IS IMPORTANT ESPECIALLY DURING BFR TRAINING

For the absolute best results when training with weights, it’s important to call on as many muscle fibers as possible, during your workout as often as you can.

That means explosive power combined with strength work as you saw about halfway through the workout. Those reps hurt!

The kind of training where fatigue can, and often does, find you midway through the workout. Two supplements BCAAs and X-CELL work in conjunction to extend the rate to perceived exertion. They also increase absorption for better nutrient uptake, preserve lean muscle tissue, and increase strength.

And…

Ditch the creatine.

Trust me.

Look to your right.

At one point they were on the fence like you are now if you’re still reading this.

It’s your call.

All you’re doing is delaying the most intense workouts you’ll ever have.

You know the workouts you never forget.

Yeah “those”.

Add in MFIT — Focus your mind, and they will be intense, and laser-focused.

That “contraction” is the best I’ve ever had.

6 Reasons You Should Ditch Creatine

Creatine is yesterday’s mashed potatoes, and we can prove it.

We’ve got something far superior for performance, strength, power, and…

Scroll down to “6 Reasons To Make The Swap”.

In this post, you’ll learn…

  • What the most versatile supplement on the planet is
  • Why nucleotides are so great
  • Top reasons to throw your creatine out!
  • …and top reason to replace it with nucleotides.

Creatine is one of the most popular supplements for people who are looking to build muscle and improve their strength. It is a supplement that is generally regarded as safe and trusted by almost everyone who takes it.

Creatine is an amino acid that is normally found in meat and fish, but it can also be bought in supplement form. It is often used by bodybuilders and athletes as a way to rapidly produce more energy so you can continue to train harder. The extra training can help the individual builder larger muscles faster.

And aside from a few side effects, it is generally safe for you to use, but that doesn’t mean it is the best thing for you to use and that there isn’t something on the market that is a better use for your money.

MOST VERSATILE SUPPLEMENT ON THE PLANET

For years, this supplement has been the one everyone turns to in order to get bigger gains in the gym, but recently it has seen some major competition in the form of nucleotides – it’s called X-Cell.

NUCLEOTIDES, DNA, RNA

Nucleotides are the building blocks of DNA and RNA, and they control everything that happens within our body. We consume nucleotides from a variety of sources, including meat.

X-Cell, a new groundbreaking supplement, uses five different strands of nucleotides that are found in DNA and RNA to boost cell division and enhance your workouts and physical endurance. These are some of the same reasons people take creatine.

3 REASONS TO DITCH THE CREATINE 

  1. Interacts with Coffee – One issue that people find is that while they are taking creatine, their body reacts to the addition of caffeine. This is because caffeine tries to expel the water the body may be holding onto, while creatine is doing just the opposite. Creatine actually makes the body hold onto water.
  2. Water Retention – As mentioned, creatine holds onto water, which, depending on your goals, can be a good or bad side effect. For many men who are trying to build muscles, water retention can make muscles appear larger than they actually are… Although it also makes them look a bit “mushy”. For those who are trying to slim down, as the majority of women are, the last thing you want is added weight due to your body holding onto water. This can make you appear to have more body fat than you actually do.
  3. Nausea and Upset Stomach – One complaint that many people have is that creatine can upset their stomach, which can be uncomfortable, especially if you are trying to work out.

One of the reasons a nucleotide supplement, like X-Cell, is a far better option is because it bypasses these side effects with immense benefits, with lots of research to back it all up.

6 REASONS TO MAKE THE SWAP

I have been using X-Cell for over 8-weeks now and here’s why I am taking this cutting-edge Swiss-made nucleotide:

  1. Better Recovery from Workouts – X-Cell improves red blood cell regeneration, thereby improving oxygen uptake and reducing lactic acid buildup. You will have better recovery, reduced fatigue, and better adaption to training programs (Bigger, faster, stronger, leaner). [1]

  2. Promotes Muscle Development – Facilitates super efficient protein synthesis, therefore helping the development of muscle instead of fat. (This one is enough on its own!) [2]
  3. Repairs Intestines – Enhances mucosal (gut lining) repair, enabling better absorption of nutrients from food and other supplements. More uptake means more nutrients, which leads to better health. If someone’s spending hundreds of dollars on supplements they better be sure they are absorbing it properly! [2]

    Nucleotides have been shown to help repair your small intestines. Studies have shown that it can help heal ulcers, decreases them by number and size, and it can help heal damage caused by taking anti-inflammatory drugs such as ibuprofen and aspirin. [3, 4]

  4. Boosts Your Immune System – Enables immune cell regeneration to reduce foreign bugs and viruses to prevent infections. A better immune system means less sick days. Clients with autoimmune issues have seen major benefits, such as changes in their activity levels and better recovery from bouts of illness. [5]

    One study published in the Journal of the International Society of Sports Nutrition found that supplementation with nucleotide-based products counteracted the impairment of immune function after heavy exercise. Another study found in animal studies that a dietary supplement can improve liver regrowth and immune responsiveness to a microbial challenge. [6, 7, 8]

  5. Reduces Stress Hormones – Suppresses the buildup of stress hormones, like cortisol, and repairs the DNA of cells under “stress”, i.e. from training/cardio.This is very important for reaching body composition goals, as high levels of cortisol will encourage more abdominal fat. [2]
  6. Enhances Brain Function – One of the most exciting benefits of nucleotides is the impact they can have on your brain function. A study published in Bioscience, Biotechnology, and Biochemistry found that rats who were given a diet supplemented with nucleotides portrayed an increased ability in learning, due to the possible influence nucleotides may have had on lipid metabolism of the cerebral cortex. [9]

You see what we mean.

It’s

Simply put, “the edge”.

That’s what you have over every other person in the gym.

Because very few know about X-Cell.

We are the only one in the US with X-Cell and we launched not too long ago.

But the word is spreading fast.

Here’s the thing, you don’t have to grab it today.

At least you know about it now.

Do some research on your own. Click through to some more of our blogs and learn even more.

Fitness is changing.

You’re gonna start hearing about…

“Nucleotides and DNA” more and more.

You’re ahead of the curve big time on this.

How to Boost Your DNA and Recovery Time

X-Cell is right for just about everyone!”

How can I say that without even knowing you? That’s a good question, but the answer is so simple. It quite literally lies in your DNA!

Keep reading and you’ll see…

  • What X-Cell really is
  • Why I use it
  • How X-Cell works with your DNA

Let’s Talk About X-Cell

First off, what is X-Cell? Why do I use it, and why do I highly encourage you to check it out and use it too?

X-Cell is a new, groundbreaking supplement, that uses a proprietary blend formula containing all five nucleotides found in DNA and RNA. X-Cell combines these nucleotides with other vitamins to further support cellular regeneration. In a nutshell, X-Cell will increase your endurance, speed up your recovery time and give an extra boost to your immune system.

So yeah, that’s what X-Cell is all about, and why I use it. And when I find things that change my life I have to share them with my family. That’s why I encourage you to try it and experience the same profound benefits I have gotten.

Remember when I said, “it quite literally lies in your DNA”? Here’s how:

Everyone who has been through high school science class has heard that DNA is the blueprint of life. By “blueprint” we mean that DNA contains all the codes for every single trait and function imaginable within your body. Your eye color, hair color, skin color, linings of your organs, immune system functions, and protein synthesis are all controlled by your DNA.

Many of us erroneously believe that we have rather permanent living bodies. But that’s simply not the case. From birth onward, our bodies are in a constant state of regeneration. For example, our stomach lining regenerates itself every 5 days. Our red blood cells regenerate themselves every 120 days. Even our bones are theorized to be constantly regenerating themselves, although that timeframe is closer to 10 years [1]. The point is, DNA is needed to fulfill these essential aspects of ongoing functions and constant regeneration.

Remember back in those science classes, the picture of the “double helix” DNA strand? Basically, it looks like a spiral staircase. The “steps” up the staircase, on the double helix DNA strand, are made up of nucleotides.

Like I said before, all 5 types of nucleotides are contained in X-Cell. Four of these nucleotides are used in the DNA itself, and the fifth is used by RNA. Think of RNA as DNA’s assistant to replication and cellular regeneration. RNA gathers the right nucleotides, in the right order to make it possible for DNA to replicate itself over and over, endlessly throughout our entire lives.

These nucleotides include:

  • Guanine
  • Cytosine
  • Adenine
  • Thymine
  • Uracil

In DNA, guanine only bonds with cytosine. And adenine only bonds with thymine. Uracil is used only in RNA.

Now imagine if you’re training to tone up, gain muscle, or simply just to stay in shape, feel good, and live a long, happy life. If your body is lacking in these nucleotides you’re going to feel sluggish, and your recovery from training sessions will take longer. Most likely, you will struggle to achieve that much-needed training intensity to really make a difference. Basically, you’d be wasting your time and you’d feel miserable. What’s the point in that, seriously?!?!

X-Cell ensures your body has an abundance of nucleotides, and that your DNA has all the fuel needed to perform its essential functions of regeneration. Remember, protein synthesis is an enormous part of DNA’s replication and regeneration process and training mandates your body synthesize tons of new proteins to tone up, bulk up, or just stay in shape. Whatever your fitness goals may be, you need nucleotides. And that’s why you need X-Cell!

 

Sources:

[1] “Nucleotides Crucial to Cell Regeneration.” Nnnsport.com. Nnnsport.com, 21 Mar. 2017. Web. 19 Apr. 2017. <http://www.nnnsport.com/nucleotides-crucial-to-cell-regeneration/>.

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