The majority of recovering requires supplying your body with the nutrition it needs to repair and rebuild. This smoothie includes a serving of Xtend Perform BCAAs to repair damaged muscle tissue, Green Tea Matcha for an antioxidant boost, Kale & Spinach for a strong dose of minerals and fiber, Greek yogurt for slowly digesting casein, and frozen mixed berries to replenish muscle glycogen, provide your body with a mix of vitamins, and for deliciousness. Here’s my creation:
Ingredients 1/2 cup of plain Greek yogurt
2 cups of kale/spinach mix
1/2 cup of frozen mixed berries
1/4 cup of ice
1/2 scoop of Xtend Perform BCAAs
1 tsp. of Green Tea Matcha
Instructions + Add ingredients in order in a blender.
+ Pulse for 30 seconds.
+ Blend for 30-60 seconds
Nutrition Info Protein: 18 g (not including free BCAAs)
Carbohydrates: 41 g
Fat: 2 g
My friends at 6 Pack Fitness sent me their brand new luxury non-meal management backpack, the ACE Elite Luxury Backpack. Now that I’ve finally had the opportunity to use the bag for a couple weeks, I can give a breakdown on what I like and dislike about it. I posted a quick video snippet on my Instagram to show it off but here I’ll give static images so you can really get a good look at why this bag is considered a “luxury” backpack. Here are the pros and cons of the Ace Elite Luxury Backpack:
1. So many pockets & hidden compartments.
Each side of the bag has about 10 pockets, which seems overwhelming at first, but after a day or so you’ll find that it’s very convenient being able to compartmentalize everything in your bag. Instead of reaching into a jumbled mess to get your car keys everything is filed neatly. If you’ve ever reached into your bag to pull out one item, like your car keys, and consequently pulled out your keys, phone charger, chapstick, and money because everything was piled on top of each other then this bag is definitely for you.
As for the hidden compartments, they aren’t exactly “hidden” but because the lining is a tiled mosaic it makes smaller pockets seem stealthy. Chances are if someone goes into your bag while your back is turned they’ll end up staring at the lining long enough for you to catch them before they can even find something worth taking.
The back compartment of this backpack offers a laptop/tablet sleeve, storage space for things like supplements, toiletries, small pieces of workout equipment (ab roller, tiger tail, etc.), with a slightly hidden zip up compartment for gym clothes. Even though it isn’t a meal management bag, I used the storage space for supplements and food until I got to work to put my food in the fridge. For a small, light bag there’s seemingly endless storage space with a pocket designed for just about anything. There’s even a fleece lined compartment for sunglasses located safely in the front away from all of your other things .
I can’t get over how much I love the lining. The colorful, tiled mosaic lining is a surprise every time you unzip the bag. Each vividly colored tile has the 6 Pack Bags name and diverse fitness related images. The bag goes from stealthy to “all eyes on me” in one zip. It’s an awesome bag to look at alone, but once you open it you can expect some attention.
4. Super light.
This bag probably weighs less than a pound which, when you compare it to the meal management bags and other multipurpose backpacks, is incredibly light. Even when it’s fully stocked with all of my supplies this bag feels like nothing. The large number of compartments helps to distribute the weight throughout the bag nicely.
5. Bad Ass in Stealth.
Black on black has always been a personal preference of mine. Blacked out cars, blacked out shoes, blacked out everything. This bag in particular looks absolutely badass in Stealth. It makes unzipping it to unveil the bright lining even more exciting. The Stealth design makes this backpack look like an elegant fashion piece that makes your co-workers briefcase look dated.
1. Does not hold any meals.
Of course one of the only hang ups with this bag is that there isn’t an insulated compartment for even one meal like The Contender. If there was a small storage compartment for one tupperware container on the bottom of the bag it would barely make the bag seem bigger visually, it wouldn’t add much weight, but it would most likely increase the price point raising the price to nearly $300.
2. The lining’s color scheme may turn some off and others on.
If you couldn’t tell already, I love the lining. As much as I love blacked out everything, I also love vibrant colors. Even blacked out whips need badass red, blue or yellow led interior lights or headlight accents. If you’re not into vibrant color schemes you may not be into the lining.
3. High price point.
This is an amazing bag that comes at a high price point (as does anything in the luxury world). You’ll get a carefully crafted, one of a kind product but you’ll pay a premium for it. At $250 you better be sure you’re going to use this bag enough to get your money’s worth. If you live out of your car 5 days a week, if you feel like you never have enough pockets, if you take your laptop/tablet everywhere, then I definitely recommend investing $250 and getting a quality product you can show off.
Overall, this bag is awesome and I look bringing it anywhere that it’s socially acceptable to have. The 6 Pack Fitness team put a lot of work into making a one of a kind luxury backpack and they really nailed it.
Coleslaw is seldom the conversation piece of any barbecue but you may just turn some heads (and water some eyes) with this recipe. Not only is this a low fat alternative to traditional coleslaw but it’s also a sinus clearing, fat burning side dish and conversation piece.
Ingredients 2 cups of chopped red & green cabbage
1/4 cup sliced carrots
2 sliced jalapenos (remove seeds)
2 tbsp. apple cider vinegar
1 tbsp. lite mayo
1 tbsp. honey
+ Combine cabbage, carrots and jalapenos in a large bowl and toss.
+ Add jalapeno seeds for extra heat!
+ Add mayo, apple cider vinegar, and honey.
+ Mix and toss until all of the ingredients are distributed evenly.
The easiest way to detox is to not “tox” in the first place. That being said, people still booze and eat junk food only to wake up the next day to reap the consequences. Without knowing where to turn, they buy “detox teas”, or go to a CVS and buy a $50 detox kit. Luckily, your body offers you the best detox kit on Earth for free. You just have to use it. Here’s what you can do to detox in one day that without refinancing your house:
1) Hydrate: 0.5 – 1 ounce of water per lb of bodyweight.
While this is a general rule of thumb that should be used on a day to day basis, it’s safe to assume that if you’re looking to detox you probably aren’t practicing this technique. If you weight 150 lbs, you’re going to need between 75 oz (a little over a half gallon) and 150 oz of water (a little over a gallon). You can load up a large pitcher with sliced cucumbers, ice, sliced citrus fruit, mint leaves, strawberries and whatever else your heart desires to make it more flavorful, just make sure you drink it all by the end of the day. Here are more ways to improve your hydration.
Your skin is your body’s largest detox organ. Body wraps, detox teas, and the other questionable products out there won’t work more efficiently than your skin. Hit up your gym’s steam room, sauna, or layer up and hit the treadmill. Sometimes all you need is a good sweat!
3) Drink Green Tea
By nature, all tea is detox tea. Albeit, Green tea specifically may be your best bet due to it’s higher anti-oxidant, bioflavinoid content compared to white, black, and mixed teas. You can look for herbal teas also that pack a lot of flavor and holistic benefits also. Try to find an herbal tea that has green tea in the ingredients or mix teas.
4) Eat lots of vegetables.
Preferably dark leafy green vegetables like kale and spinach, but other vegetables will work also. Stay away from starchy vegetables like corn, carrots, peas and potatoes though. The point of loading up on vegetables here is to provide your body with an adequate supply of fiber, vitamins, and minerals to replenish what you sweat out and to aid in the detoxification process. Your liver is not only your body’s detox powerhouse, but it is also the storage facility for many nutrients. Our goal here is to give the liver what it needs to do its job. Click here for more ways to get vegetables in your diet without making salads.
By the time you’re done stocking up for this detox process you’ll probably have spent less than $5. By the time you’re done with this detox process you’ll feel much healthier and more informed.
Wish you could eat plate after plate of spaghetti without gaining any weight? This could be your best chance. This mixed seafood zucchini noodle recipe packs in over 30 grams of protein with as little as 10 grams of carbs per serving. That’s about 1/3 of the amount of carbs per serving that you would get from pasta and at a restaurant you might get more than 3 servings of pasta with your entree! Check out this recipe:
Ingredients (Makes 2 servings)
3 oz. shrimp
3 oz. calamari
1 large zucchini (shredded through a zoodle maker)
1 clove of garlic (chopped)
1 tbsp. olive oil
1/2 cup of tomato sauce
1 tbsp. mixed italian seasoning
1 tbsp. grated parmesan cheese
1) In a large skillet, heat the olive oil and chopped garlic on a medium flame.
2) Add shred
3) Add shrimp, calamari, and italian seasoning. Stir.
4) Add 1/2 cup of tomato sauce. Stir.
5) Cook for 5 minutes and continue to stir occasionally.
6) Plate and sprinkle grated parmesan cheese.
Nutrition Info (Per 2 Servings)
PRO: 40 g
Carbohydrates: 18 g
Fat: 14 g
You have to try this recipe out! Let me know how you like it. Check out my Instagram and Facebook for more great recipes, workouts, and giveaways!
Is your chiropractor suddenly a nutrition expert? Do you see signs for new diets that advertise “no hormones, no hunger, no cravings, lose 40 lbs in 40 days, no exercise”? I bet you don’t see a price associated anywhere. I’ll tell you exactly how this works because I did a brief stint at a “Wellness Office” and left when I saw what was going on. Please keep in mind that this doesn’t reflect all of these types of diets as some may have actual nutrition experts (RDs, licensed nutritionist, etc.) on board, but most don’t.
1. Losing 40 lbs in 40 days IS NOT HEALTHY. 1-2 lbs per week is a healthy standard for weight loss. That’s roughly 8 lbs in 30 days. Chances are if you’re very overweight and have a very poor diet you’ll lose much more than the 8 lbs you planned for by eating a healthy diet and exercising regularly. 2. 500 calories or less.
You’ll most likely be put on an extremely low calorie diet of 500 calories or less, made up mostly of vegetables and maybe 6 oz. of meat.
3. “Doctor Supervised Program”
Your doctor is most likely going to be a chiropractor with maybe a certification in nutrition (if you’re lucky). A nutrition expert has at least a 4 year degree in Nutrition/Dietetics and an RD is even better.
4. This program can cost you $1000+
I watched desperate people dish out THOUSANDS of dollars to do a program like this. A gym membership would cost you a fraction of that price ANNUALLY, coupled with the help of a Personal Trainer and Nutritionist, you could still spend less money and have a lifetime of results instead of 40 days.
5. “Have an apple day; have a steak day; detox water”.
I can’t make this up. There was a “metabolism reset” day, in case you plateau, called an “apple day” where you literally eat nothing but 8 apples all day. This is your nutrition expert. Once I read this part of the Diet Guide I was totally out. I tried to stay open minded as long as I could but I knew this was complete B.S.
I could make 100 more points about how much I hate these diets. How chiropractors have taken to this practice because it’s extremely profitable. In my opinion, feeding off of people’s desperation is the most pathetic way to make a living. If you’re considering a diet like this please consider getting a Personal Trainer, following a healthy diet plan made by an actual Nutrition Expert, and put the work in. I know it’s hard but you’ll be healthier and much happier.
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This is by far the easiest diet you’ll ever do. The 80/20 rule was something I was used to doing but never really thought about until I took my EXOS Performance Specialist Certification. EXOS (formerly Athlete’s Performance) coined the 80/20 diet rule for athletes to follow. It’s a means to eat clean but also enjoy life so you don’t feel deprived. Here’s how it works
80% of your diet comes from clean, unprocessed, whole sources.
You’ll eat whole vegetables, whole fruit (not canned, jarred, pickled, etc.), fresh meat, nuts, and other whole sources of foods. The majority of your diet will be clean and used for fueling your workouts and daily activities.
20% of your diet is flexible.
This is the part of your diet where you can eat things like ice cream, cheeseburgers, fries, and the foods that you crave, that feed your soul. This 20% portion provides incredible mental relief and gives you the opportunity to go out to dinner with your family, get a drink with your friends, and not feel guilty.
Here’s how you can structure the 80/20 rule in your diet: 1. Out of 5 meals per day, 1 meal is flexible. 4/5 meals = 80% clean, 20% soul food.
2. Out of 7 days per week, 1 day is flexible. 6/7 = 85% clean, 15% soul food.
The Benefits of the 80/20 Rule (as defined by EXOS)
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If you want to see great, lasting results, you absolutely need to get these 6 Fitness Fundamentals down. They’re tried and true fundamentals that guarantee success. Enjoy!
1. Focus On Your Priorities
If your goal is to put on 10 lbs of muscle, don’t be discouraged when you also put on a little fat. Focus on your first priority: gaining muscle. After you hit that first goal you can focus on burning that little extra fat you put on. The point is to make a plan and then follow that plan religiously.
2. This is a Lifestyle, Not Just a Program
Some people see great results following a fad diet, detox program, exercise program, or whatever it was that they started. The problem is once that program ends they’re back to their old ways. Health is not a program. Fitness is not a program. This is a lifestyle and if you want the best results that last a lifetime, you should make your healthy living program a healthy living lifestyle.
3. What You Eat is 70% of the Battle
If you’re like the majority of people, you can work off a bad diet. Eventually it catches up to you. Whatever your goal may be, make sure you’re eating in a way that supports your goal. If you focus on your diet first you’ll see results no matter what.
4. Change Up Your Workouts
You probably noticed great results starting your fitness program for the first 3 weeks. Then what happened? You plateaued. You stopped seeing results so you started losing motivation. You lost motivation so you stopped going to the gym. Now you’re back to where you started. You need to change up your routine. Get a trainer, join some classes, look up great new workouts online. Your body adapts to routines quickly and when that happens it sees no reason to make a change. Try new variations of basic exercises, change up the angles you work with. Change your grip. Anything you can do to make your exercises more challenging and interesting is a step forward.
5. Don’t Go Crazy Tracking
I’ve seen great results tracking what I eat and what workouts I do. However, I don’t think it’s fundamentally necessary to obsess over these things the way people do. Arnold Schwarzenegger didn’t need a FitBit to know whether he was training enough or eating right. All you need is a good plan. Adhere to it as best as you can and you’ll get the results you’re after. If you don’t adhere to it you’ll know why you aren’t getting results.
6. Focus on Recovery
This is an important, often overlooked fitness fundamental.You need to pay attention to how you’re recovering. My 4 most important recovery techniques are Diet, Massage, Stretch and Sleep. Make sure you dedicate time every week (or every day if possible) to focus on recovering. Your body and mind will thank you.
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If you want to feel physically and mentally prepared to perform at your absolute best every day, whether in the gym or in the office, you need these recovery techniques in your life.
1. Trigger Point Therapy
Invest in a Trigger Point roller, Tiger Tail, Deep Tissue Massage or even just a $5 lacrosse ball. Use any of these items/services to roll out the tight knots in your muscles. This recovery technique will increase bloodflow to your muscles, enhance mobility and it’s also a terrific stress relief. Think about it, the only thing keeping you from getting a massage every day is the $60+/hour. Why not invest less than $60 and give yourself a Deep Tissue Massage every day for the rest of your life?!
2. Static Stretching
This is the easiest
recovery technique to do every day and probably the most popular when it comes to alleviating sore muscles. It requires absolutely no equipment which means no investment. At the very least just stretch out your hips, glutes, hamstrings and quads for 10 minutes every day and you’ll notice amazing lower back pain relief and better mobility throughout the day.
3. Dynamic Stretching
While it isn’t as easy as Static Stretching, Dynamic Stretching is ultimately better for overall performance and injury prevention. 5-10 minutes per day can make a big difference in your daily movements.
4. Sleep Position
This is the easiest recovery technique: Take note of how you sleep. Is your lower back always uncomfortable? You’re probably sleeping on your stomach a lot. Try sleeping on your back or on your side for joint and lower back relief. Is your right shoulder always tight and sore? You probably always sleep on your right shoulder
When you get your fresh, new tattoo you might want to consider upping your dose of Vitamin C to help truncate your recovery time. You probably lather on the A&D ointment for a few days but have you ever considered adding Vitamin C to that mix? Vitamin C, or ascorbic acid, plays a vital role in generating and repairing connective tissue. Here are some key points to consider.
1. Vitamin C + Amino Acids = Collagen
The main structure of collagen, or connective tissue, is ascorbic acid, proline and lysine. If you have a Vitamin C deficiency, then you’ll subsequently have a collagen deficiency. That means you won’t be able to repair connective tissue as efficiently and heal that tattoo wound.
2. Great Sources of Vitamin C
There’s a large selection of Vitamin C sources to choose from. When I got my tattoo work done, I ate bell peppers during my recovery time because just 3 mini-peppers packed nearly 300% DV of Vitamin C. You can also choose:
Oranges, Vitamin C Supplements, Kale, and Strawberries.
3. Focus on a Complete Recovery
For the best results, make sure you’re using every resource possible to encourage fast and easy recovery. Protect your new tattoo, stay hydrated, and feed your body the nutrients it needs to rebuild that skin damage. I generally increase my Vitamin C intake, drink extra water, slightly increase my protein & BCAA intake, and try to keep it out of harm’s way.
Vitamin C is a critical element to collagen synthesis. As far as I know, there’s no evidence that it DOES repair wounds faster in higher than normal doses. But, research shows that it is necessary to repair wounds. So, don’t consume as much Vitamin C as you physically can after you get a tattoo. Just make sure you’re getting the amount that your body needs (and maybe a little extra for good measure).