4X Boost Juice! Certified Nutrition Staff Recipes for what we put in our water jugs to keep us recovering, building muscle, burning fat, energizing us, hydrating and generally feeling better everyday!

If you have ever been in the store or seen any of our Certified Sports Nutritionists at the gym or an event, then you will also see our Gallon Jugs of Boost Juice right by our sides.  We get the question, "What's in the jug?", all the time.  So we decided to have each Nutritionist share their favorite Boost Juice recipe with all of you.  

Carrying the jug around with us gives us an easy way to make sure we get the fluid we need each day and since we are drinking all that fluid gives us an opportunity to re-fuel our bodies with a formula to accomplish many different goals we may have for our fitness and health.  Everyone has different goals, but staying properly hydrating is shared by everyone so this is a quick easy way to speed up your results no matter what your goal.  Come in the store or email us today and we can help you put your personal Boost Juice recipe together!

MARC SCHARPHORN, CERTIFIED SPORTS NUTRITION SPECIALIST:
I call mine  Marc's Go-go Juice...   :)  

The main ingredients I use in the water are:

NutraKey Envie - Multi Vitamin and Minerals plus digestive enzymes to supply me with all the crucial nutrients and antioxidants  throughout the day - being in powdered form I know it will enter my system faster and being in the jug it will be working in me all day. 1 scoop

Choice Recover Blend or Cellucor Alpha Amino - (Fruit Punch or Icy Blue Razz) - both give me the recovering matrix of BCAA's and Glutamine I need for the active lifestyle of working out, softball and work. Increases my protein synthesis as well as combats muscle soreness and enhances muscle growth. 2 scoops

Condense Pre-Workout by PurusLabs - I find that one serving provides me with a nice sustained energy for the day.  With out the crazy amped up feeling or crash.  Condense is my favorite because it has no Creatine in it!  I typically will use Fruit Punch Flavor. 1 scoop

Occassionally  I will add Define8 to increase fat burning - 1 scoop

For added flavor I usually add a packet of Crystal Light Lemonade Flavor.

DAVID POLK, CERTIFIED SPORTS NUTRITION SPECIALIST & PERSONAL TRAINER:

Recovery Blend

I used AMINO D Strawberry Limeade Flavor by Puris Labs for muscle recovery.

Lemonade (with sugar that gives me extra carbs) to replenish glycogen levels with extra Choice Nutrition Systems powdered unflavored L-Glutamine through out the day before during and after workouts to improve digestion, sleep, reduce muscle soreness and fatigue.

SETH CAIRNS, CERTIFIED SPORTS NUTRITION SPECIALIST & PERSONAL TRAINER:

My Pre-Workout "Beast Juice"

Fruit Punch GAT Nitraflex & BPI Sports Beta-Alkaline to start

And then half-way through my workout I add BCN Amino-X Any Flavor with BCAA's and electrolytes and other vitamins and minerals to power me through the rest of my workout and set-up my recovery.

PAPA STACE HOUK, CERTIFIED SPORTS NUTRITION SPECIALIST:

Mine is called, "How an old guy keeps up with guys half his age boost juice deluxe!"

I sip mine all day in a gallon jug and strive to drink at least half of it while at the store and then get the rest of my water throughout the day.

2 scoops Alpha Amino Fruit Punch BCAAs and Electrolytes

1 scoops D-Fine 8 (any flavor) - for removing excess water, giving me fiber, and giving me mental focus and energy to get through the day while burning fat without making me jittery

1 scopp Nutrakey Inno-Flex - powdered lemon flavored joint and connective tissue repair with Collagen, Glucosamine, MSM, Chondroitin and essential minerals and vitamins to keep my old bones and joints in good repair so I can keep training.

1 scoop Choice Unflavored L-Glutamine to improve digestion, sleep, reduce muscle soreness and fatigue and improve growth hormone levels.

1 scoop Beauty Greens - I don't eat enough fruits and raw vegetables so I get the equivalent of two pounds of each in once tasty scoop along with digestive enzymes and probiotcs for good gut health.

My recipe is definitely the ugliest looking version of everyone's but one just lasts me two days and keeps me going strong even at my age!

Come in today and we can make your recipe today!  Thanks to our staff for sharing their secrets!

5 Ways Yoga Can Help Boost Athletic Performance

 This is a great article from Brook Robert of Muscle & Fitness we just had to share! Check it out!

Ahh, yoga. Crunchy, serene, woo-woo yoga. But we've got news for you: It’s not just for hippies or girls in yoga pants anymore – just ask the Seattle Seahawks. If you think yoga is a waste of your precious lifting time, think again. Developing a steady practice can actually help you get stronger.

The dirty truth of the matter is that putting your body through any repetitive movement (even weightlifting) will eventually create muscular imbalances and lead to injury. So hard-chargers take note: Incorporating yoga into your existing routine might be exactly what your body needs in order to improve.

Here are five ways yoga can benefit even the most muscular among us.

1. Increased Power

Flexibility keeps muscles and joints safe. Chances are, if you've just been using the same muscles for repetitive movements, they’re going to be pretty tight. Top-flight bodybuilders and dedicated weekend warriors alike love a good massage for this reason. Maybe you've even noticed a one rep max plateau, or a speed block. If a muscle is so tight that injury is imminent, your body will start to recruit other muscles to help out with certain moves. And if those muscles are under trained, you’re looking at a torn muscle and -gasp- down time. Elastic muscles and supple joints move more efficiently, recover more quickly and continue doing their jobs. Increasing your flexibility will also increase range of motion, which means an increased power output due to greater muscle recruitment, and more efficient movements.

2. Better Muscle Function

Yoga is a lot of things but it is basically all about breath and movement, movement and breath. To fully be present and to full articulate each posture in yoga, a strong, focused breath is essential. Doesn't hurt that it tames busy brain or helps take the edge off your pre-workout drink. Getting in touch with your breath can help establish better breathing patterns and access parts of your respiratory system that you didn't even know you could control. Get ready for more efficient oxygen intake, more complete exhalation, and better muscle function. Hello, gains. Goodbye muscle fatigue, symptoms of asthma, ragged breathing, and side stitches. Just like you wouldn't restrict precious nutrients and protein from your muscles, you should also be feeding your muscles with more delicious blood flow and oxygen. This is also certain to develop positive respiratory habits that you can carry into the rest of your training endeavors.

3. Mental Toughness

One of the biggest benefits of yoga is its emphasis on the connection between body and mind. Whether through meditation, or through the holding a headstand for an extended period of time, your mental toughness and focus are likely to improve. This might be the hardest benefit to achieve but once you begin to get your head in the game the benefits are almost unlimited.

4. Control   

“Pull your belly button to your spine,” “feel your lungs expanding,” “roll down your spine, one vertebrae at a time,” are all common phrases in yoga classes. It’s this constant cuing to pay attention to the smallest of sensations that helps build the neurological connections between our brains and our muscles (See No. 3). Yoga builds body awareness, and this can help you analyze your form during your workout to both optimize your lifting techniques, and help prevent compensation based injury. Again, this carries over into your normal cadre of sets-and-reps: the better you are able to “connect” mind and muscle, the more focused (read: efficient) each rep will be. Tough to think about the burn when you’re laser-focused on the effort.

5. Active Recovery and Muscle Repair

Active recovery typically means a light workout on an off day. These low-key days are a perfect way to slide yoga seamlessly into your schedule. Using specifically yoga as a form of active recovery can actually repair muscle fibers more quickly than other common forms, as the combination of stretching and relaxing muscles encourages blood flow to broken down muscle tissues. Do yoga, lift again sooner.

If you think yoga is just for slim, prissy girls with hot yoga pants on, think again. A great many of you out there likely have at least some familiarity with yoga through your TV-ordered set of P90X DVDs. Through yoga, you learn to control your body and your mind. And when it comes to building a stronger, leaner, more functional physique, that control can truly provide next-level results. 

Along with yoga a good nutritional diet will help keep your body balanced and ready for the next workout. Come see one of our certified nutrition specialist and let them help you balance out your diet!

Til next time,

Mikie

10 Tips to Stay Safe Over the Holiday

I came across this article by the National Crime Prevention Council and though with Christmas around the corner it would be some good information to pass along. Its a few simple tips for staying safe and enjoying the holiday that we wanted to share with all our friends.

"This year many shoppers will be out early to find those big bargains on Christmas Eve or online, but the criminals will be out too. NCPC has 10 great tips to help you shop safely while getting those great holiday bargains throughout the shopping season.

1.Do not buy more than you can carry. Plan ahead by taking a friend with you or ask a store employee to help you carry your packages to the car.
2.Shop online with companies you know and trust. Check a company’s background if you are not familiar with it. Remember, if it sounds too good to be true, it usually is.
3.Save all receipts. Print and save all confirmations from your online purchases. Start a file folder to keep all receipts together and to help you verify credit card or bank statements as they come in.
4.Consider alternate options to pay for your merchandise, such as onetime or multiuse disposable credit cards or money orders, at online stores and auction sites.
5.Wait until asked before taking out your credit card or checkbook. An enterprising thief would love to shoulder surf to get your account information.
6.Deter pickpockets. Carry your purse close to your body or your wallet inside a coat or front trouser pocket.
7.Have your keys in hand when approaching your vehicle. Check the back seat and around the car before getting in.
8.Do not leave packages visible in your car windows. Lock them in the trunk or, if possible, take them directly home.
9.Tell a security guard or store employee if you see an unattended bag or package. The same applies if you are using mass transit.
10.If you are shopping with children, make a plan in case you get separated. Select a central meeting place and make sure they know they can ask mall personnel or store security employees if they need help.

To find more useful shopping tips and personal safety information, visit the National Crime Prevention Council’s website.

So there it is some things to help make sure your holiday stays safe. Have a Merry Christmas every one from your friends at 4X!

Till next time
Mikie

Weight Management Tips for the Holiday Feast-tivities!

Weight Management Tips for the Holiday Feast-tivities!

Alright, the holidays are quickly approaching and along with this time of year come, parties, big dinners and lots of tempting treats.  So here are a few of our favorite tips for surviving the holiday feasting season:

1. Try Using Light Alternatives:  Nowadays there are lots of good alternatives that are low-calorie, lower in carbs or lower in bad fats that taste very much like the original high-calorie version.  See if you can add a few of these items to your menu to help reduce the calorie content of some of your favorite foods like butter, whipped cream, sour cream.  In some cases you can blend things like Splenda (artificial sweetener) with real sugar to still make your baking sweet and tasty, but lighten the sugar/calorie content at the same time.
2.  Go For A Quick Walk:  On the days you are going to be feasting, take a walk in the morning and after the meal.  As you walk the increased oxygen, endorphin's and adrenaline will help digest the food and help you avoid the couch coma effect.
3. Go Outside and Play:  This one is much easier for us here in South Florida.  Many families in Florida plan beach time during the holidays, just remember to bring the Frisbee or football and make sure you get some activity involved with your beach outing.  Or take the kids to the park after a big meal, get some fresh air and have some fun!
4.  Chew Your Food Extra Well:  Your body is used to chewing a mouthful of food a specific number of times.  The more you chew, the less you are inclined to eat and your body will feel full sooner.  Plus, when you chew your food very well, it has time to interact with the digestive enzymes contained in saliva.  Once you do swallow, your body is better able to digest, process and eliminate your meal, allowing nutrients to be absorbed more efficiently.
5.  Drink Plenty of Water:  Water has no calories and helps you digest and process foods.  It will also make you feel fuller faster.  Drink a glass or two with the feast and it will interact with the fiber in your meal and make you feel full and satisfied faster.
6. Pay Attention to Your Body:  When you begin to feel uncomfortable, stop eating!  Many times the food just tastes so good that we go way beyond the point of comfort.  You feel full and sluggish and, of course, the natural progression of this leads to a couch and a long nap.  It all sounds so tempting, but remember, when you sleep, so does your metabolism. I call this the lips to hips condition. 

You can enjoy the holidays and still keep on top of your diet and at least maintain your body’s current condition and weight.  It is not as hard as it seems with these simple tips!  Our Certified Fitness Nutrition Specialists have lots of other great ideas for helping you get through the holiday season happy and healthy!

Til next time,

Mikie

Five Supplements Even CrossFitters Should Love!!

Every now and then I run into some people who do intense crosstraining but don't take supplements. I ask them how they feel and they ALL say their times suck, they can't move the next day and that they don't feel like they are making progress.
So I ask what supplements they are taking and I'm shocked that they say nothing! NOTHING...not even aminos...zip...zilch...nada!!!

So I searched the internet for the best and most basic information I could find, so between all our knowledge here and the good folks at Breakingmuscle.com we've put together a great list of supplements that will help you become a healthier and better performing athlete.

CoQ10

Also known as ubiquinol, coenzyme Q10 is so named because it is ubiquitous in your body. That means it’s everywhere. Coenzyme Q10 is a naturally occurring enzyme in our bodies, so you’re not putting anything foreign into yourself by supplementing with it. And while you can get CoQ10 in small levels in a variety of foods, our body’s level naturally declines as we get older.

What CoQ10 Does:

• Helps with the production of ATP (your ability to produce energy)
• Is a powerful antioxidant
• Plays a major role in circulation and the health of the heart
• Helps regulate insulin levels
• Helps prevent and alleviate migraines

CoQ10 isn't just hype. In fact, it’s been approved for use in Japan for the treatment of heart disease for many decades. This is one of those supplements that the more research comes out on it, the more of a no-brainer it seems to be.

On top of all those basic health reasons, recent research showed CoQ10 improved power output in elite athletes by 2.5%. Do some math with your “Fran” time and tell me you wouldn’t love that.

Magnesium

Some of you might take magnesium for sleep or for muscle function, but it’s benefits go way beyond that. Magnesium also helpsbalance blood sugar and lower insulin.You know, all those things you’re working toward with your paleo diet. Research has shown that there is an inverse relationship between magnesium levels and insulin resistance. So, the more deficient you are in magnesium, the more likely you are to take that first step toward diabetes.

Research has also shown that magnesium increases testosterone levels in athletes. Whether you’re male or female, healthy T levels are good for your muscle growth and performance, and regardless of gender your levels are dropping as you get older.

Phosphatidylserine

CrossFitters are nerds, let’s face it. Most of you guys are pretty darn driven, successful, and intelligent people. Wouldn’t it be great if you gave your brain all the fuel and power it could possibly use? What if your speed of thought, reaction time, and analytical powers were all boosted?Welcome to the world of nootropics.

A great nootropic to start with is phosphatidylserine (PS). Again, it can be made in the body, but we get most of our supply from the food we eat. Having a good enough supply in our system is essential for our brain health.PS is commonly used in the treatment of Alzheimer’s, dementia, and other diseases related to aging of the brain.

More importantly for you as an athlete, though, is phosphatidylserine's ability to lower your cortisol levels. Here's an excerpt from one study:

The findings suggest that PS is an effective supplement for combating exercise-induced stress and preventing the physiological deterioration that can accompany too much exercise. PS supplementation promotes a desired hormonal status for athletes by blunting increases in cortisol levels.

In addition it was reported in Biology of Sport all the way back in 1998 that PS could be a "valuable training tool" for weight training athletes due to its ability to reduce muscle soreness. Reduced cortisol and muscle soreness? Sounds like a winner to me.

Vitamin D

So, like magnesium, we all know the basic reasons for supplementing with vitamin D. We know we need our dose of sunshine or we need to rub some liquid drops in our skin if we're trapped inside all day or happen to live in the northern regions.

But did you know that low vitamin D levels have been directly linked to low testosterone levels?So not cool. And again, whether you're male or female, you need testosterone in your body if you want to have strong bones and build your muscles. The great thing is, though, further research into magnesium went on to show that supplementation with vitamin D can indeed raise your T levels. Men taking 3,332 IUs of vitamin D daily for a year experienced a 20% increase in their free testosterone levels. So, it's an easy fix, as long as you've got vitamin D on your daily to-do list.

Protein Powder

I know, I know, CrossFitters only eat “real food,” right? And protein powder is the gold standard of everything that’s wrong in the supplement industry, right? Wrong.What’s wrong is all the stuff you bought in the past from some pyramid level outlet company that was indeed chemical-filled junk. But there are plenty of quality protein powder sources out there.

And let’s look at real life for a moment. For one thing, real food gets expensive. For another, real food is not always very convenient. And third, I don’t know about you but sometimes I don’t feel like chewing and digesting a meal within thirty minutes of a killer workout, but I do feel pretty stupid and woozy.

And as much as we would all like our lives to revolve around our workouts, the fact is we do have these things called jobs and schedules. Are you going to eat a cold chicken breast right after your 7:00am workout as you rush to shower and get to work? Would you rather not refuel your body than consume protein powder?

If you take your training seriously, then you need to take your post-workout nutrition seriously and that means replenishing glycogen stores and consuming protein. A good post-workout shake can fill the gap when you've got ten minutes to shower and get out the gym door.

So there you have it. Five things that are not foreign to your body, but in regards to which you may indeed be operating at a deficit. CoQ10, magnesium, phosphatidylserine, vitamin D, and protein. That list doesn't sound too bad right? And, all of these you can find at 4X Nutrition Center. Along with getting a sweet discount.

Consider the effort you put into each individual workout you do. Consider the care with which you choose and prepare your food, and the care you put into the selection of the gear you use. You are working hard and being incredibly discerning in your attempts to optimize your health and performance. Intelligent supplementation is just one more way to squeeze more results out of the work you do. You deserve supplements that work just as hard as you do!

And I promise it won’t make you a bad person if you take these. In fact, it might make you a better athlete and a healthier human being.

Til next time,
Mikie

Weight Management Tips for the Holiday Feast-tivities!

Alright, the holidays are quickly approaching and along with this time of year come, parties, big dinners and lots of tempting treats.  So here are a few tips for surviving the holiday feasting season:

1. Go For A Quick Walk:  On the days you are going to be feasting, take a walk in the morning and after the meal.  As you walk the increased oxygen, endorphin's and adrenaline will help digest the food and help you avoid the couch coma effect.
2.    Go Outside and Play:  This one is much easier for us here in South Florida.  Many families in Florida plan beach time during the holidays, just remember to bring the Frisbee or football and make sure you get some activity involved with your beach outing.  Or take the kids to the park after a big meal, get some fresh air and have some fun!
3.  Chew Your Food Extra Well:  Your body is used to chewing a mouthful of food a specific number of times.  The more you chew, the less you are inclined to eat and your body will feel full sooner.  Plus, when you chew your food very well, it has time to interact with the digestive enzymes contained in saliva.  Once you do swallow, your body is better able to digest, process and eliminate your meal, allowing nutrients to be absorbed more efficiently.
4. Drink Plenty of Water:  Water has no calories and helps you digest and process foods.  It will also make you feel fuller faster.  Drink a glass or two with the feast and it will interact with the fiber in your meal and make you feel full and satisfied faster.
5. Try Using Light Alternatives:  Nowadays there are lots of good alternatives that are low-calorie, lower in carbs or lower in bad fats that taste very much like the original high-calorie version.  See if you can add a few of these items to your menu to help reduce the calorie content of some of your favorite foods like butter, whipped cream, sour cream.  In some cases you can blend things like Stevia with real sugar to still make your baking sweet and tasty, but lighten the sugar/calorie content at the same time.
6. Pay Attention to Your Body:  When you begin to feel uncomfortable, stop eating!  Many times the food just tastes so good that we go way beyond the point of comfort.  You feel full and sluggish and, of course, the natural progression of this leads to a couch and a long nap.  It all sounds so tempting, but remember, when you sleep, so does your metabolism.  I call this the lips to hips condition.

You can enjoy the holidays and still keep on top of your diet and at least maintain your body’s current condition and weight.  It is not as hard as it seems with these simple tips!  Our Certified Fitness Nutrition Specialists have lots of other great ideas for helping you get through the holiday season happy and healthy!

Til next time,

Mikie

Nutrition and Martial Arts

Nutrition and Martial Arts

It happens at every school I have trained during my 15 years trying to get better at Jiu Jitsu and MMA, a new, young guy joins the school and is big, athletic and has a good amount of muscle.  A month later he is 15lbs lighter, nursing a bunch of injuries and probably has a cold or some other immune related illness.  A lot of the time the guy drops out and he is never seen at the school again, what a shame.  While many of us participate in martial arts for various reasons (to stay fit, to learn, to become a fighter etc.), it’s critical that we understand what we are doing to our bodies and how proper nutrition and supplementation plays a critical role in optimizing performance, recovery and the ability to grow and progress in the various disciplines we are competing in or learning.

First, what are we doing to our bodies when we train in this sport? 

Intense Interval and Over-Elated Heart Rates.  You expend huge amounts of energy in relatively short bursts, or rounds, when you spar, roll or drill followed by short rest periods.  This is called High Intensity Interval Training or HIIT.  During the round your heart rate likely soars to over 80% of its maximum heart rate.  Then in the rest periods we must quickly calm ourselves and prepare for the next round.  When your heart rate is over 80% of your max, we call this CARDIO training.  When your heart rate is between 60% and 80% of max we call this FAT-BURNING.  And when it is below 60% we call this NON-EXERTIVE.  At >80%, your body is essentially on full alert and is drawing energy from reserves and from the easiest available source to fuel you through the exercise.  Unfortunately, in “panic” mode, your body uses mostly carbs in your digestive system and protein which is in your digestive system or stored in your muscles because it can’t be patient and wait for your body to metabolize fat for energy.  So the first lesson is that you are tearing down your muscles to fuel your workout.  This results in the kid in the example dropping 15lbs of muscle in a few weeks of training.  Losing 15lbs is great, if and only if it we are losing FAT and not too much MUSCLE.  At heart rates between 60-80% of max your body is not panicking and has the time to burn fat and not reach into your muscles for protein.  Regrettably, our sport doesn’t let us keep our heart rate in this range as much as we would like.  (see below for how to calculate your target heart ranges)

1. Aerobic and An-Aerobic Exercise.  Our sport is a unique blend of aerobic (heart rate intensive, non-weight bearing) and an-aerobic exercise (weight bearing or resistance).  You have to have your heart pumping as you move your body and you have to be strong to punch, kick or get the 230lb monster off of you if you are rolling around on the mats.  His/her bodyweight and your movement create a unique blend of cardio and strength training rarely found in a regular gym.  An-aerobic or  esistance training is similar to weight training and what you are doing is breaking down your muscles through weight lifting so that they will grow back stronger.  The growing back stronger requires adequate rest and proper nutrition or you will do more damage to your body.
2. Stretching – Pulling – Kicking/Punching.  Your body is not made for all this stretching, reaching, pulling on joints and slamming or being slammed into.  Your body uses rest and nutrients you provide it to repair the damage.  Improper nutrition will not provide your body the means to recover if you need to keep training hard. 

OK, so what do we do to optimize our performance and health doing this sport?  As one of the Certified Sports Nutrition Coaches at 4X  Nutrition, I deal with these questions all the time and the answers are relatively easy.  I provide a few specific product names we have available in (brackets) so you know what to ask for when you are shopping.

1. Protein.  Increase your protein to at least 1g per pound of body weight per day.  For example, if you weigh 180lbs, then you should get AT LEAST 180g of protein per day.  Protein sources include chicken, lean meats, fish, dairy products, lean pork, protein shakes and protein bars.  Your body can only absorb about 40-50g of protein in one sitting and that will give you about 3-4 hours of repair and protection for your muscles with each serving.  Therefore, you must consume smaller more frequent meals of protein every 3-4 hours to reach your goal of 1g per pound of body weight.   With the right amount of protein, your body will protect your muscles during exercise and burn more fat, which is a good thing.  This seems hard to get this much protein, but at our store we have lots of great ways to reach your protein goals that taste great and are convenient through bars (Power Crunch) or shakes (Pro Complete 40, Myofusion Elite, Syntha 6).
2. Water.  You should be drinking at least a gallon of water every day and a little more on training days if possible.  Water helps to move nutrients around your body and helps revitalize the cells and speed recovery.
3. Vitamins – Minerals – Electrolytes.  A good multi-vitamin (Envie, Vita-Boost) will usually do the trick for replacing the vitamins and minerals you lose due to your intense training.  Right before, during and after your workout you should consider adding a sports drink with a little protein.
4. Glutamine.  Glutamine (CNS Glutamine) is the most abundant amino acid found in your muscle tissues and is found in most protein sources.  Glutamine reduces muscle soreness, fatigue and speeds the recovery of your body by increasing your growth hormone levels, improving the process of converting protein to energy and building your body’s immune system.  Take 5-10g of protein in your post-workout shake and one more similar dose before bed every day.
5. Joint Repair.  If you are experiencing joint and tendon pain, then you may also consider adding in a multi-faceted join formula (CNS Joint Support, Fluid Motion) that will help your tendons rebuild and repair.  Like Glutamine does with muscle fibers, Glucosamine, Chondroitin and MSM are three ingredients your body will use to ease the pain and improve overall joint health.
6. Other optional supplements.  A Pre-Workout Product (Cardio Igniter, NO Xplode etc.) that provides you a energy and endurance boost and perhaps some Creatine for additional strength may help you train after a long day at work.   Essential Fatty Acids (EFA) are your Omega -3, -6, and -9 fats that come from nuts, fish oils, flaxseed and the like.  If you don’t cook with these oils or have them in your diet then you may also consider adding them into your supplement regimen to aid in cardiovascular, joint repair and improve your body’s growth hormone levels.  

 Everything listed so far, can be taken by both men and women, but men in particular as they get over 30, may also want to consider a natural testosterone booster (Fina Flex 1-Alpha, Vita-T, Pure Test).  Testosterone levels decline as men age and if we naturally boost them we will aid our body’s ability to repair it, protect and grow muscle, maintain stamina, strength and energy.Putting the right combination of diet and supplements together for you will help you improve your performance in martial arts as well as re-make your body.  Every day, our Certified Fitness Coaches at 4X Nutrition Center works with our clients to determine the right diet and supplement program to reach their goals for their sport and their body.  We provide free diet and supplement consultations to all FFA members and FFA members also receive a discount in our store every time they shop.  

We are happy to help you too!  Check us out at www.4xnutrition.com

Til next time,

Stace

How to Eat More Healthy Fats

How to Eat More Healthy Fats

 

Fat might be the most misunderstood nutrients of all time, often reduced or even cut out completely when people are trying to “shed” or eat “more healthily,” according to that old and erroneous low-fat mentality.  Given this  fat phobia, healthy fat is one of my favorite topics for discussion with people. It’s not only essential for our overall health and mood, but it’s critical for our metabolism. Fat matters when you’re trying to lose fat! Let’s talk about  tips for boosting this essential nutrient and giving your body the healthy fat it needs!

Healthy sources of dietary fat can include nuts and nut butters like P28, seeds and certain oils, as well as the naturally occurring fats in meats and some vegetables. When trying to boost intake of healthy fats, I generally coach with guidelines covering animal fats, nuts and seeds, and oils.

Keep the yolk. All sorts of healthy nutrients, including fat, live in the yolk of the egg. When preparing your morning breakfast or other foods, be sure to keep the yolk for some extra healthy fat in your meal.

Flax it. Flaxseed comes in whole, liquid or ground version, all which can be beneficial to pump up the healthy fat in your meal. Try adding a tablespoon to your gluten free oats, protein shake, or even to your stir fry or salad. 

Co-co-nut. Fix up the taste of your meals with coconut oil. Solid at room temperature, a tablespoon over the stove will melt fast and amplify the favor of your foods. Unsweetened coconut flakes can also be a great addition to any meal and works well for a healthier breading on fish and poultry! One of my favorite is by E-Pharm and called Organic Extra virgin coconut oil!

There are a number of supplement products that contain the correct amount of healthy fats as well, like Met-Rx Triple Omega and CLA, D-Fine 8 and even some proteins like Pro Complete 40!

Below is another list of some everyday 'Good Fat' you can add into your diet that you might not thing about. 

Til Next time, Seth