Happy New Year, everyone! We can hardly believe it’s already 2024! What better way to kick off the New Year than with a few resolutions? It’s the perfect time to set goals, envision what you’d like the next year to look like, and reflect on everything you accomplished the year before. Taking the time at the start of the year to plan and envision what you want to achieve can have a strong impact and set the tone for the whole year.
Resolutions don’t have to be big, monumental changes. It’s the small steps we take every day that lead to significant change and, ultimately, big payoff.
When we launched P’tula in 2016, we started with the Sami legging. The goal was to create a pair of leggings that our owner and COO, Sami, simply could not find to address her needs both inside and outside of the gym while empowering women in the process. The point is, she started with a small step — one really good pair of leggings. That small step turned into several other small steps that led P’tula to where it is today. And guess what? Even now, we still break everything we do down into the small steps that make it happen every single day.
Whether your New Year's resolution is to move your body more, be on time, save money, conquer your reading list, or travel to new places, it’s the steps you take daily that truly count and eventually add up. You can’t read 100 books this year without first turning a page. You can’t save $5,000 without first saving one dollar. This year, we invite you to make your New Year resolutions, new day resolutions. Rather than setting intentions at the start of the year and forgetting about them come March, how can you bring your resolutions with you into your daily life? Rather than waiting for the new year to resolve to improve, what happens if the invitation to change is something that is always open all year round? What if when we miss the mark, we forgive ourselves and try again? What if we keep going, even when we don’t do it perfectly?
That’s where the magic happens. Persistence. Showing up. Following through. Trying again (and again). Persistence feelsGood.
If one of your resolutions for 2024 is to move more, we’ve rounded up our top five picks for the new year. All 5 of these pieces can be mixed and matched to create different looks for the gym, lounging, and beyond.
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Shopping for leggings online can be a challenge. With so many options, it can be super tricky to figure out which pair has all the great features you’re looking for. Whether you’re new here or you’ve been with us for a while, this legging comparison blog will help make picking your next pair super easy. Let’s dive in!
Before we dive in, we’d love to highlight a couple of things all of our leggings offer that we think make our leggings truly a cut above the rest.
All P’tula leggings offer no front-rise seam. Why does this matter? No front rise seam means extra comfort, a cleaner, more seamless look, and helps to prevent camel toe. We love to see it!
V-Contour Stitching. All of our leggings have a slightly tapered V seam at the back; this helps accentuate the booty and gives everyone the perfect peach look (you’re welcome!)
Whether you’re looking for something super comfortable or seeking a pair of leggings that offer more sculpting and contouring, we have something for you. We’ve ranked our best leggings in order of least to most compressive to help you find what you’re looking for.
If you love pattern, our Peak leggings are a great choice (the Spruce colorway will make you feel like a mermaid!). They are some of our stretchiest and most comfortable leggings. Many women are able to wear these through much of their pregnancy due to their high stretch and superior comfort. They come in a super fun jacquard fabric that is very flattering. The matching Peak Sports Bra creates the perfect set for the gym and beyond!
What Makes It Unique:
Our Bare II Leggings are more lightweight than our Bare Pro leggings. These are great for year-round but work especially well in the warmer weather months and are perfect for keeping cool. Consider them your Spring/Summer Bare legging. They are as wearable as our Bare Pro leggings but offer a bit more of a casual vibe better suited for hanging out and lounging.
Our Ribbed leggings give you all the cozy vibes. They can be worn year-round but look especially great with cold-weather looks. Try wearing them with a comfy oversized sweater and a killer pair of ankle boots to go out. If you’re hanging at home, go for a comfy crewneck and fuzzy socks!
Our Bare Pro Leggings are the perfect starting place if you’ve never ordered a single pair of P’tula leggings before. If you’ve been a customer with us and don’t own a pair — what are you waiting for?! Bare Pro is super comfortable, non-restrictive, and perfect for everyday wear.
Our Cassey leggings are some of our most versatile leggings. Think of them as a more “girl next door” version of Sierras. While the Sierra’s are a bit more brushed and soft and offer more booty-boosting features, Cassey’s are a little sleeker and work well for both casual and more elevated looks you’d wear for a night out. We created a limited edition run of Cassey’s called The Sweeney Legging, named after Sam Sweeney. This limited run offers all of the same great features our Cassey leggings offer in a beautiful range of special edition colors!
Wide-Leg and Flares have made their comeback, and we’ve created THE perfect pair of flare leggings! If you’re a fan of our Cassey leggings, our flare leggings come in the same great Cassey fabric and offer many of the same best-selling fit qualities.
Our Sierra leggings are made from our yummiest Sierra fabric. Our Sierra fabric hugs you like a second skin and is buttery soft to the touch. These are great starter legging if you’re all about comfy, cozy fabrics and want something that will make your booty look uh-mazing.
If you’re a Sierra fan, you’ll love our Valerie leggings. If you have wanted to try our Sierra leggings but feel a bit skeptical because they are a bit more booty-highlighting, the Valaries are also a great option for you! Our Valerie leggings are thicker than our Sierra styles and perfect for keeping warm and feeling snug.
What’s better than leggings? Leggings with pockets, duh! If you love our Bare II leggings or any of our Bare styles, you’ll love our Bare Pocket Leggings! They offer all of the great fit features that our Bare II leggings offer, with the bonus of having a place to stash your phone, keys, credit cards, or anything else you might need.
Our Bare Warmth Leggings are more heavyweight than our Bare Pro leggings and have a cozy, brushed, velvety interior. These are great for year-round but work especially well in the colder weather months and are perfect for keeping warm. Consider them your Fall/Winter Bare legging. Because of their slightly heavier weight, they are fantastic for the gym and offer incredible coverage.
Our Halo Leggings are super classic and great for the gym. They’re a pair you’ll likely find yourself reaching for often on your way to work out or hang out.
Our Yvette Leggings are our love letter to all the pocket lovers out there. They are incredibly flattering and super functional.
So, we found a cozy little place in the woods and hung out with some friends. We didn't totally unplug, but it was the closest we've gotten to it in a long time. And that felt really good. Working in social media, you can feel forced, more often than not, to be both less present and more present in the moment. Both of which, in the case of social media, remove the real enjoyment of whatever it is that's happening around you.
Untethered moments are one of the few things I never regret. We need as many of these as possible. Which brings us back to the cozy cabin in the woods, with some kick-ass clothes included. We started the morning as the previous night had ended in the kitchen, all warmed up in the matching ribbed base layers set, sipping freshly ground coffee bean coffee. Sam and Noel reminiscing about growing up in Minnesota. Winters on frozen lakes and crazy family stories we can all relate to. Though I should have guessed it from the well-balanced muscles in her legs, I didn't know Sam was a soccer player all her life and into college. I knew Noel was a wrestler. The first time I shook his hand, it was either that or the military. Turned out it was both!
One cup of coffee turned into 3, and the skies stayed perfectly cloudy, so we decided to throw on the best sweat sets we've ever made and go find a leaf-covered path to walk. Truth be told, after feeling the knit softness of these sweats, I kinda just wanted to sit outside by the fire. But Noel loves the outdoors, and it wasn't too hard for him to convince us all to go outside. I saw Sam grab her book as we headed out, so I held out hope she was looking to find a comfy place to sit and read along the way. We ended up finding the most perfect winding trail to lead us wherever it wanted. I'm telling you, these trees arched over us just enough to let us pass beneath and between. They both separately mentioned how the leaves here had already started turning the beautiful orangish yellow that hadn't happened yet back in Minnesota. It reminded me how much I love the seasons of the Northeast. I'm sure San Diego is amazing this time of year, but with these colors, I wouldn't trade it.
We kept walking because the path kept leading. Sam didn't end up getting to read her book but mentioned they read an hour every morning when they wake up, so I didn't feel too bad. We came across a little clearing, and the sun started to peak out. So the hoodies came off, and the Inspire tees came out. Aspire to Inspire is a message that both the Sweeneys and P'tula live by. We live our lives driven by a passion to make a lasting impact on the people around us. Sam put it even better, "Helping to create that ripple effect on someone's life is what totally inspires me". It's so true. And seeing the two of them walking hand in hand with the bright colors of that graphic popping against the wooded backdrop made it even more real.
We made our way back to the cabin just as the faintest drops of rain started to fall. The girls changed into their leggings for dinner, and the guys did what guys do, walked right past the pile of precut firewood, and grabbed the waiting axe to start cutting our own. You weren't there, so I'll tell you, their strength was impressive. If ever wood could be perfectly cut for a fire, it was the wood these men cut that night.
Dinner was simple, so I won't bore you. But the conversation was engaging. There are so many similarities in experiences that all led us to that cabin together. Habits, goals, work ethic. Even areas where we've faltered and failed resonated. Greek philosophy says, "attack the morning". I don't know if the Greeks knew about 6 a.m. cold plunges, but now I do. Sam and Noel swear by them and let's say I'll take their word for it. At this point, the whiskey and wine came out. The rain had passed, and the fire was crackling. We got layered up again and headed out to enjoy it. It was at this moment that I realized I hadn't spoken to my kids yet today. Almost 24 hours, and I couldn't believe it. I'm guessing they'll get over it. I might even, too. But unplugged was the goal, and it did really feel good. One great conversation to the next. And it also hit me how much I miss this. Learning more about people you already know a lot about. Finding out that the things you thought made you boring are actually the same things they love. Real things. Simple things. And big things. Clearly, fitness is a huge part of all of our lives and another driving passion that helps to balance everything else in our lives. You've got to have structure in your life. Something the Air Force instilled in Noel from day one, and I see in Sam just as strongly.
Just after midnight, we shuffled the cards and filled the glasses. Literally, the poker table had the chips stacked in front of each seat, so why not? Not sure who the bigger winner was; for the sake of this story, we'll call it me. We raised our glasses to celebrate the moments spent. What Sam and Noel said, I could never say better… "Here's to the free spirits, the fighters, the best friends, and the strong hearts." We love this family because it's filled with such good people. And when you're with good people, you're never alone. P'tula has always felt like family to us, and we are so grateful to be a part of it."
That's what this collection is about. Unwinding with good people in a place where you feel totally free. And completely comfortable.
Welcome to the woods.
Tell us more about each of you:
Sam: I grew up in a suburb of Minneapolis, MN. I have always had an intense passion for fitness but didn't really find my way until well after college. I played soccer most of my life up through my freshman year of college when I took up distance running. I have 3 marathons under my belt, which gave me a great appreciation for endurance athletes of any kind. I have an English degree from the University of Minnesota, a cosmetology license, and am a certified personal trainer. I have worn many hats in my life, and all have served me at different points, though it has taken me a while to completely appreciate each part of my journey. I met Noel as I was finishing college, and we have been married for almost 10 years. We have two dogs, Bruce and Vinny, and a sweet cat named Bo. We live out in the country now and enjoy any time we can get outdoors, even in the winter. We love to snowboard, travel, go on walks, read books, and just enjoy time with friends and family (anything that involves coffee is a big plus :) ). We now run a fitness training app together where we serve individuals from all walks of life. We are a team in many aspects of life, and I wouldn't have it any other way.
Noel: I am from the great northern parts of Minnesota, and I grew up on the lakes and wrestled and played football. After high school, I wrestled for Augsburg College (now University) and completed one year of college before leaving to join the United States Air Force for 4 ½ years, where I served as a body bearer in Arlington National Cemetery. I left active duty, as hard as it was, and came back to the Minneapolis area where I was in the Air Force Reserves and continued to finish my education and wrestle once again. Shortly after coming back, I met Sam, and my life course took a different direction, so I decided to stick around the area with her. I finished my degree, and we got married and started to build a new life together.
What are your passions?
Sam: I often think about this question, and I try to weave together the many different careers I've held over the years up until this point and find what has been the common thread in each of them that kept me going back, and I've always landed on people. People are my passion. It might sound cliche, but serving others and helping them see their true potential is why I am where I am at this point. That is what keeps me getting up in the morning. I am passionate about serving others so they can go out and serve others and serve themselves. I've seen the ripple effect that health and fitness can have in an individual's life, physically, mentally, and emotionally, and that's what inspires me.
Noel: I have several passions in life, but to me, the first one is living. My job in the military made me reflect a lot on death and being in the present moment. It may be morbid to some, but to me, it was a reminder to live as much as possible and soak up those moments with people, as you just really don't know when your last moment with them truly is. In looking at life this way, I began to look at fitness the same way. If I can get the most out of my body to help it move and function better as I age, why not give it a shot and try and soak up the moments in doing so.
What is your daily routine?
Sam and Noel: This varies slightly from day to day, but we have found that we both need to have certain aspects of the day planned out, to a point, to be most successful. I (Sam) am truly a creature of habit and work best in a routine.
We typically get up around 530/6am. We both alternate days between reading for an hour in the morning and using the sauna/cold plunge first thing (most times, I'll read in the sauna as well). After that, I/we will usually change into training clothes (always P'tula ;) ) and grab something quick to eat like oats or even toast and a banana. We take pre-workouts, and I will look over the training for the day to make sure things look like they make sense, and then I'll go out to the garage to train. Training usually takes anywhere from 60 mins to 120 mins, depending on whether we are just filming for the app or if there is any other education-related content needed. After training, I try to grab a protein shake or a protein-dominant meal before I sit down at the computer to work.
We both usually spend a couple hours sitting at the computer taking meetings, planning and/or programming, and doing school work (I'm currently taking a nutrition cert course). We'll squeeze some lunch in there, and then I head out to the treadmill desk to do some more computer work, but this time, while walking (best investment if you work from home, by the way). I upload the daily training to our app, check in with our community, and do any other app or social media-related work during this time. Noel spends equally as much time on the computer handling the back end of all business-related tasks, including any new projects, etc. The list is quite literally never-ending lol. He handles any and all scheduling and keeps track of deadlines.
After that, It's typically close to dinner time. We try to shut work down by 6 or 7 if we can so we have the evening to spend with one another. We make dinner together and eat while we talk or watch a show. Sometimes in the evening, we will sip on some whiskey and play a game of cribbage before we settle in for the night. We start our nighttime routine around 9 p.m. and call it a day. This is how about 90% of our days look.
How did you get started on the journey you're on right now (fitness, training)?
Sam: I have always loved fitness. Playing soccer really spurred my love for running, and my love for running turned me on to marathons. After running a couple of marathons, I realized that something was missing from my routine. My body ached, and I just couldn't keep up with the wear and tear of distance running. I should point out, that I was not smart about my recovery during this time and didn't realize its value in achieving my goals. This was around the time I met Noel. Noel had strength trained all of his life, and after watching me in misery after a couple of long runs, he asked me to try lifting with him. Being the stubborn person I am, I told him I'd train with him for 1 month, and if I hated it, I would go back to my own system. Well, I think you can connect the dots; it stuck, and I fell in love. It taught me the balance of intensity and recovery and gave me so much freedom. Part of the reason I love what we do is because we get to help people take this step into strength. It changed my life in so many ways, and It still makes me teary-eyed when I see others experience this same shift. So I owe a big "thank you" to Noel, who really helped expand my world in this way and opened up the gates for what we get to do now on a daily basis. Fast forward to many years later, I took the jump to leave my job and get my training certification so I could be effective in helping other people get 'unstuck' like me. I started out as an independently contracted personal trainer out of a small, hardcore bodybuilding gym in Minneapolis. As my clientele grew, I knew I needed help managing the load, and because Noel has a degree in exercise science and a passion for fitness as well, it just made sense for him to join me. We trained clientele both separately and together as couples for many years until COVID pushed us to open up our own space and make our training more accessible online. This is what led to the creation of the app and where we are today. We are incredibly grateful to be living our dream of helping people realize their strength and potential. It never gets old.
Noel: From the time I was in diapers, I found ways to push limits and was running at 8 months old. I found the human body fascinating. How it was able to move and adapt to things. I found success in athletics early on and correlated that success to the hard work I put in elsewhere. I saw that come to fruition more so when I was in the military and had to meet certain strength requirements to become a body bearer for the Air Force. I was undersized and had to strength train, or I wouldn't be qualified for that job. I saw the results of my efforts and was hooked from there. I knew that through fitness, I could be a catalyst of change for people, and something in my gut gave me a feeling it would. After leaving active duty, I pursued a degree in exercise science, and the rest is history after Sam started the business officially in 2016.
What's one thing you love about one another?
Sam: I have always loved Noel's free-spiritedness. I am a very calculated risk-taker. I have to weigh the pros and cons and look at a situation from all angles before I make a decision. This means I make decisions VERY slowly, if ever at all. Noel is my perfect balance. He pushes me to jump when I know I should. He follows his heart and trusts his gut. He encourages me and is truly authentic to himself. I admire so much about him, both as an individual and as my husband. I am so lucky he is my partner in work and in life.
Noel: I met Sam and knew something was different about her, and it's her giant heart. She had a tender smile that got to me from afar, and I knew there was so much more underneath the surface of the beauty she had on the outside. As I got to know her, her heart and love poured out as I was able to watch her passion for changing people's lives come to life in front of me. I saw it through her hair clients, I saw it with her personal training clients, to her online clients and fans. It is something I love so much about her as a person. Sam is a fighter and a best friend…That can be a dangerous combination, but if you know her, you know the capacity of her love by the amount of effort she puts into giving to people. She has a strong heart.
]]>Why feelsGood? What does that mean? Why should I care?
Seven years ago, we started this brand because we just wanted to make clothes that people feel good in. But we also wanted to do it in a way that made us feel good. Do things we feel good about doing, with people we love, and help them live a life they feel good about, too. Not just the life they have but the life they want. So why feelsGood? Because it's the one thing that continues to guide everything we do and believe in. Because we believe it's the best path to happiness, and as incredible as we've found it to be for the few of us, it can be life-changing for all of us together.
But we have to warn you, this isn't as simple as it sounds. feelsGood does not mean doing what's easy or rationalizing momentary fun. It's about deciding on your own, without fear of failure, embarrassment, or judgment, where you want your life to go and then making the choices (however difficult they may be) that will take you there. If you can do that, if you can consistently make those choices, I guarantee you you'll find yourself saying it without even realizing it: "This feelsGood."
Many people find the "coolest" group that will let them in, and they hide there. But most times, the comfort of being part of that same group makes you feel like you have to be like that group in every way, or they won't be so accepting. You won't be "cool" like them. And now, when the group isn't there, you feel like you don't have anything anymore, anything that's yours. We don't want that life for anyone. Being accepted and being happy are not the same; they often oppose each other. What does make you happy? Only you can decide. But let it be you. What do YOU want to do? Who do YOU want to be? It's not as easy as you think. But if you can do it, as Dr. Seuss would say, "Oh, the places you'll go." That's what feelsGood is to us. Even if you only just kinda understand what we're talking about, give us a chance because it will change not just your life but so many of the lives around you.
feelsGood. One word. Our word. Not just for this collection. Not just for this year. This is the purpose of P'tula. It guides everything we do, and we hope it continues to grow in meaning for all of you. Because who we are as a brand is who we are as people. So, who we are as people has to matter, and it has to be felt.
Here's how it works:
Each time an order is placed using your link, you will earn a $10 off coupon to use on a future purchase.
In order to use your link, the friend/family member will need to create a new account on our website. They will enter the discount code at checkout.
Have questions? Feel free to email us at support@ptulaactive.com
Perk it up with P'tula! You have made us what we are, and the best way for us to say thank you is to show you how much we care. We want to reward you for all that you do!
There are three levels to our perk system. Everyone starts in the Follower tier! Once you earn 1500 points you enter Friends and once you earn 5000 you enter the highest level, Family.
P'TULA PERKS LEVELS:
Follower = 2 points per dollar spent.
Friend = 3 points per dollar spent
Family = 4 points per dollar spent
EARNING ADDITIONAL POINTS:
Sign-Up = 250 points
Birthday = 250 for Friends, 500 points for Family.
You can add your birthday only after you reach the Friends level.
REDEEMING YOUR POINTS:
1000 points = $10
1500 = $15
2000 = $20
2500 = $25
HOW TO REDEEM:
1. Sign into your P'tula perks account on the website.
2. In the bottom left hand corner, click on the shopping bag icon - this takes you to your Ptula Perks Account.
3. Here you can see how many points you have available & it will also tell you if you have enough points to redeem for a coupon!
4. Redeem your points for a coupon 😎
5. Copy/paste the discount code to use at checkout or save for later.
The fine print:
- Points are not given on tax or shipping cost, but only on the product cost.
- Points expire after a year of no purchases made. Each time you make a purchase, the expiration date of the points moves back 365 days.
- For birthday points, the date must be entered 30 days before your birthday.
- Only one coupon can be used per order. If you use a coupon, you will not be able to enter in an ambassador/spokesmodel support code.
- Coupons expire 6 months after being issued.
Congratulations on taking up an interest in your health and fitness by educating yourself with online resources such as this one. This article will enable you to have a better understanding of adding supplements to your diet and the benefits in which it bestows.
Supplements are dietary aids that are meant to help you reach your fitness goals. They are used to either enhance or complete your solid diet and exercise routines. They are often in pure form or derivatives of amino acids, vitamins, minerals, plant extracts, or other regular dietary components.
It is important to keep in mind that supplement companies are businesses. They carefully use their marketing and advertising to target their customers. It is a largely unregulated industry, therefor one must always be wary about claims made by such companies.
Disclaimer: This post is not affiliated with any protein product; we simply wish to help you make the most out of your fitness efforts.
PROTEIN REQUIREMENTS
Protein is an essential part of our diets. It helps build and repair muscles, connective tissues, support hormone and neurotransmitter synthesis along with many other benefits. A great advantage to dietary protein is its positive effect on satiety, in other words, feeling full, satisfied or avoiding hunger cravings. Protein supplements can be an important part of diets for those aiming to lose weight as it keeps the individual feeling full. It also provides an assurance that your calorie deficit will burn the fat and not those hard-earned muscles.
What is the Right Amount for YOU
In general, we should be consuming about 0.36 g of protein per lb (0.8 g/kg) of bodyweight.
This requirement can increase quite significantly when you are training.
As a rough guide, aim for a minimum of:
For example, if you weigh 132 lbs (60 kg), aim for:
You may notice that these numbers fall somewhat short of the recommendations made by supplement companies and fitness magazines. Remember that they are trying to sell you a product! Consuming excessive amounts of protein, especially rapidly-digesting forms such as whey, can put a strain on your kidneys and affect calcium storage in your bones.
People who balance their meals with the four basic food groups and who portion accordingly will notice that the above recommendations are fairly easy to achieve. In this case, it may be unnecessary to supplement your diet with protein. Protein supplements are a great way to hit your protein requirements if you are unable to meet them. Vegetarian and vegan diets are examples that would benefit from a protein supplement.
If this applies to you, then read through the next section to educate yourself on the different types of protein supplements. Have a look at the quick 3-part checklist to help you shuffle through the labels and choose a product that's right for you.
PROS & CONS OF COMMON PROTEIN POWDERS
The most common way to supplement protein is in the form of a protein powder which can be made from many sources. These same sources are also the main constituents in protein bars, ready-to-drink shakes, gels, and many other creative delivery systems out there on the shelves.
WHEY
Whey constitutes 20% of the total protein found in cow’s milk. It is fast-digesting and has nutritional benefits such as immune system-boosting compounds. It is the main type of protein supplement found on the market. It is usually a great choice since it is affordable, available in numerous types and flavors, and is generally considered healthy.
A major downside however, is the large environmental impact involved in the processing. From growing food for cows to producing the milk, then separating the whey, purifying it, and pasteurizing it. Further, vegans and those with dairy allergies will not be able to consume whey protein. Those who are lactose intolerant may have difficulty with less-pure forms, such as concentrates (see below).
Whey is found in three main forms which tend to increase in price:
CASEIN
Casein is another main protein found in cow’s milk, constituting 80% of the total protein. It is a slower-digesting protein often used at bedtime for its ability to slowly release amino acids into the bloodstream. Not having an influx of nutrients overnight is a completely normal part of the sleep cycle for humans and other animals which is why I find that overnight catabolism (muscle wasting) to be unnecessary. I do not recommend its use due to speculative health concerns. However, I encourage you to do your own research and form your own well-educated opinion!
BEEF
Believe it or not, the protein from beef has made its way into powder form and can even be found in strawberry flavor. The advantage is that it is a robust protein with a complete amino acid profile, and may contain other compounds found in beef, such as iron, minor amounts of creatine, and taurine. Disadvantages include its cost and its extreme environmental impact.
EGGS
Yes, eggs too can be turned into a powdered protein supplement. The yolks are separated, therefor, egg protein powder is typically from egg whites and is a very pure, complete source of protein. It also contains some vitamins and minerals. It is quite expensive, however, if it fits your budget, it is a great choice if you want to avoid dairy. The environmental impact will still be greater than the vegan sources discussed below.
SOY
Soy protein can also come in concentrates or isolates and is often the cheapest vegetarian/vegan protein option available. Soy has a complete amino acid profile but may generate a chalky taste to your drinks. Further, there are inquiries about the isoflavones in soy, which have estrogen-like effects in the body. This should not be cause for concern if consumed in moderation. A large portion of soy is now genetically modified, which has implications in farmer welfare, ethics and biodiversity. If you do opt for soy protein, there are a few reasons why soy concentrates are sufficient and possibly better than soy isolates, including the fact that they are less expensive.
VEGAN PROTEIN SOURCES
These include numerous plant-based proteins, which are extracted and concentrated forms of the proteins naturally found in the foods described below. Vegan protein sources are a great option for vegetarians and vegans, along with meat-eaters, as they pack a hefty punch of fiber, vitamins and minerals. Plus, their environmental impact is lower than proteins produced from milk. In the past, these proteins were associated with having chalky textures however it is rapidly changing with new production and blending techniques.
Sources of vegan proteins include:
If you have a food processor, you can make "flour" out of peanuts, almonds and other nuts, chickpeas and seeds by simply blending them up.
Replace part of the flour in your recipes with these, add them to shakes, or use them to thicken sauces.
Get creative! Nowadays there is no excuse to fall short on protein requirements with a vegetarian or vegan diet.
I am going to save you a lot of time with this one. Most protein powders in the same category (i.e., whey protein isolates) are more or less the same. It is all a marketing game. Most well-known brands follow strict quality control which is very beneficial to the consumer. You may want to avoid buying proteins from companies that do not offer valid information. Those companies may be cutting corners by skipping on quality control, bulking with cheap amino acids like glutamine, or sourcing from very poor suppliers.
If you have decided that taking a protein supplement is right for you then go shopping in stores and online to find a protein that fits the following three criteria.
1. Budget-friendly. The protein powder should end up costing you ideally much less than $1 per scoop and provide 20-30 g of high-quality protein.
2. Minimal ingredients list. The first ingredient should obviously be protein. Common additives include: Soy or sunflower lecithin, which helps to improve the miscibility of your shake. These are largely accepted as being safe for your health and even have some benefits.
Sweeteners: sucralose, acesulfame potassium, acesulfame K, stevia, aspartame
Flavor compounds: artificial colors and artificial flavors, vanilla extract or vanillin, cocoa or cacao, etc.
There really is no need for much else to be in the protein powder. If you are looking for “natural” proteins, stevia is the closest to natural you will find in the sweeteners. Better yet, try an unflavored protein and mix it with fruit juice. The amounts of artificial sweeteners and colorants/food additives are generally regarded as safe in moderate consumption. If you will be consuming multiple scoops per day, it may be best to avoid high intakes of artificial sweeteners from certain powders. Remember, we are trying to supplement with protein and not an array of potentially harmful substances.
3. Enjoyable taste. Since you will be consuming this frequently, make sure to get a flavor you enjoy. I always opt for naturally-flavored powders. An unflavored powder will give you the purest and most concentrated protein. The flavor is easily masked in a smoothie but may not be ideal on its own. Again, try it out for yourself! Many stores will hand out sample packs of products they carry, and online stores often have “flavor packs” that you can buy to sample different flavors. Ask, try, and then decide.
I hope this article gave you a bit more insight on protein supplements.
Do you already use a protein supplement? Have you noticed any benefits? What is your favorite type and why? We would love to hear more in the comments below. Also, let us know if you would like us to cover a specific supplement in the upcoming articles of this series! 😊
Peter is a travelling fitness enthusiast. He is always on the search for new opportunities, with physical and mental health as his number one priority. He has an academic background in chemistry and environmental science, and a passion for music, creating, and exploring!
Whether at a desk job from 9-5 or coming home to laze around on the couch, the epidemic of sitting is taking a massive toll on bodies worldwide! Take a moment and think about how you feel. Like really feel. Are you happy?
Do you feel strong & confident? Does your body feel healthy, tired, or sore? These are just some ideas. Take inventory on your life.
Not only does sitting all the time cause tight hip flexors it also weakens the abdominal muscles if nothing is done to counteract all that sitting! A weak core is a common cause of lower back strain, poor posture
and can even cause weakness, numbness, and tingling down into the hips and legs. Not to mention you may feel sluggish and tired in general!
So what do we do? It's time to incorporate some ab work into your morning or nightly routine (or both!
Here are our favorite core exercises to counteract your desk job:
Bird Dog is a favorite warm-up often used in yoga classes. It helps build stability through cross-lateral action. Come into a tabletop position with the hands under the shoulders and the knees underneath the hips. Reach your right leg straight back and then reach your opposite left arm by your ear. Make sure everything stays square and parallel.
You can remain here balancing or for more of a challenge, on an exhalation, draw the left elbow and the right knee together into the middle of your body. Try to hollow the abdominals by lifting them up toward your spine. As you inhale, lengthen everything back up, maintaining your balance. Repeat 10 times on each side.
PLANK
We all know the good 'ole plank, but how many of us are actually incorporating it into our workouts? Are you jumping straight to push-ups or skipping it completely? Planks are so good to hold because they also build strength and stability throughout the entire body.
From your tabletop position, tuck your toes and extend one leg back at a time so that your body becomes horizontal to the floor. Press down firmly with your hands and engage your shoulder blades- this is great for your posture! With every breath, try to suck the belly high up toward the spine and keep the legs engaged. Stay here for 30 seconds to 1 minute, building your time up slowly and gradually.
The Bridge is also a classic exercise great for the core and spine. What makes this exercise unique is the combination of spinal mobility with ab work.
Lie on your back with your arms by your sides, knees bent with the feet on the floor in line with your hips. On an inhale, tuck the tailbone under by imprinting the lower back into the mat while hollowing out the lower belly. Begin to slowly roll the spine up as high as you can, squeezing the hips and keeping the belly sucked in. When it pops up, you lose the core support of the spine! Don't let that happen. Hold for 10 counts at the top and then slowly roll back down one vertebra at a time. Repeat 5 times.
TOE TAPS
Toe Taps are a deceptively simple exercise. On the outside, it looks like your just simply lifting your leg up and down, but when done correctly, they activate the deep abdominals to do the work instead of recruiting the hip flexors. This one gets bonus points as well for lower spine stabilization, which can help correct poor posture in the lower back.
BURPEES
It's time to heat things up & get your heart rate going! Especially after all that sitting. You can do these alone or try them in between each one of the exercises for a challenge!
To do a Burpee, stand up with your feet underneath your hips. Do a small jump with your arms raised overhead and land with bent knees. Touch the floor and jump your feet back into a plank position. Then, hop the feet back forward and return to the starting position.
If the hopping is too much, do a Half-Burpee instead by skipping the initial hop and stepping the feet back.
You can try these today at home- you don't need anything except for yourself! It's time to get out of the chair and move the body- after all- that's what it was meant to do! Your abs will thank you!
Lindsay Nova is a firm believer in the wisdom of the body, the strength of the heart, and the power of the breath. She holds a BFA in Dance & Choreography from Ohio University and has been teaching yoga since 2008. Lindsay is also a certified Pilates and barre instructor as well as a Reiki Level 2 practitioner. She has taught yoga and worked as a performance artist across the United States and currently travels the globe teaching yoga.
In today’s post, we are going to discuss why everyone should incorporate strength-focused work into her/his training!
Put simply, strength is defined as a measure of the maximum force your muscles are able to apply to objects. Our muscles are amazing and complex, and they will adapt to exercise differently based on what you do with them. This is the basis behind the different types of training – depending on our specific intentions, we can work on our muscles to make them better in one of these aspects:
Strength the force that can be applied to an object
Endurance the ability to maintain muscular work for extended periods of time
Speed the quickness of muscular contractions
Power a combination of strength and speed (force per time)
Strength primarily comes from type II muscle fibers, which are indeed the muscle fibers that grow in size (hypertrophy) more than type I fibers (which primarily confer endurance).
If we improve the strength of our muscles, we increase the force we can apply to objects. That means we can lift heavier weights in the gym… but also heavier suitcases or backpacks when travelling, heavier furniture when moving, heavier kids when they start growing like trees, or a vending machine that falls on us when we ignored the warnings. But that’s not all! (Don't worry this isn't an infomercial) Without going into detail on each point, here are some of the proven (researched) benefits of strength training:
- Better postureA common misconception for people interested in general fitness but not bodybuilding specifically, is that through lifting heavy you will wake up one day and be the hulk by accident. The bottom line is that no one will look like Arnold Shwarzenegger by accident. Professional bodybuilders follow very intense training and diet regimens, and are in most cases genetically oriented toward being able to build big muscles. It is theorized that our bodies have an inherent, genetically-determined limit for the size of our muscles. If we don’t push ourselves way, way beyond these limits (often requiring the addition of anabolic steroids), (un)fortunately we are unlikely to transform into muscular gorillas overnight.
In fact, strength training is most likely to lead to improvements in muscular density. It will not create puffed-up muscles as effectively as hypertrophy (size) – focused workouts, but will certainly help in forming a strong, toned, and balanced physique. Strength-based workouts are an integral part of balanced training programs - that is, as long as they are done safely! ...which brings us to
The answer is a resounding NO! However, when training with heavy weights it is absolutely essential to learn, use, and adhere strictly to perfect form for every exercise. While this is true for all types of exercises, it is especially important when dealing with heavy weights. Please ask a personal trainer to walk you through exercises, study them on fitness channels on youtube, and it is a great idea to have a training partner or knowledgeable spotter!
(I underlined knowledgeable because I once asked a staff member at my University gym to assist me with a heavy bench press, assuming this staff member was trained appropriately for his/her position, and proceeded to tear the meniscus in my right shoulder when this staff member shifted the loaded bar about 6 inches to the side.)
So, why shouldn’t you be afraid of strength training? Follow these guidelines, and you will begin to reap the benefits that accompany the simultaneous strengthening of your muscles, ligaments, tendons, bones, and mind-muscle connection!
The basic principle behind strength training lies in the structure of sets and repetitions (reps) used for each exercise. A basic protocol to keep your muscles in strength-improvement mode is as follows:
*1-repetition sets should be performed with a spotter, after proper warm-up sets, and only infrequently in order to assess maximum strength
Keeping the rep range low and weights heavy is the key to building strength. Weights should be selected such that you can safely perform the instructed number of repetitions, without having enough energy left over to do more than one more rep.
For example, if you can lift 20 lbs for 7-8 reps before complete fatigue, then 20 lbs is an appropriate weight for you to train with at 6 reps.
Reps should be performed in a slow and controlled motion, for example using the 2-1-2 method*, never bouncing or losing control of the weight.
*The 2-1-2 method involves 2 seconds in the eccentric phase (lowering into a squat), a 1-second pause at the bottom, and 2 seconds in the concentric phase (pushing up out of a squat).
*For pulling exercises, the order will be 2 seconds concentric (pulling yourself up to the bar), 1-second pause at the top, and 2 seconds eccentric (lowering yourself back down)
REMEMBER: The eccentric phase is thought to be the most important part!
That's it for now! If you have any burning questions, please do drop us a line! Do you already incorporate strength training into your routine? What improvements in your overall health have you noticed? We would love to hear about your experiences in the comment section below 😊
You can also follow Sami's workouts on Youtube!
Peter is a travelling fitness junkie, always on the search for new opportunities, places, and optimal physical and mental health. He has an academic background in chemistry and environmental science, and a passion for music, creating, and exploring!
You know you need it- your body- and your mind- are crying out for something! A little self-love at the very least. So why not throw on your favorite leggings and give your body some yoga TLC (Tender Loving Care) at home instead of something more high-active? This way you can help manage your stress levels, sleep better, and feel amazing the next day.
Having a balance between activity and relaxation is essential for living a balanced life.
Here are our favorite stretches for the busy woman. These are great whether you spend all day at a desk or have an active job on your feet, a little self-care can go a long way to maintaining a happy and healthy body and mind.
So lay out your yoga mat, take a few deep breaths to center yourself, and let's get started...
This stretch targets both strength and flexibility for the back. Excellent if you find yourself slumped at a computer all day!
Lie on your belly with your feet flat and hands underneath your shoulders. To protect your lower back, gently lift the belly muscles inward, so your core is active. Begin to lift the chest off the floor. Keep the shoulders drawn down into the back and the neck long. The chest should feel broad and open, without rounding the shoulders forward. Think of lengthening the lower back so there is no pressure felt there. Start small and gradually move into a greater range of motion.
Try taking an inhale to lift into the cobra and then exhale to lower down. Repeat 5 times, and then hold for 5 breaths on the last one.
Relieve lower back pain and compression through a gentle twist. This hip and low back stretch is essential for anyone experiencing back pain.
Lie on your back with your knees bent and feet on the floor. Cross your right ankle over your left knee and open your arms wide. Keep the legs in this shape and release them over to your left side. The outer left thigh and right foot will be on the floor. It is like you are holding the “figure 4” shape in a twist. This is an excellent twist for resetting the bones in the lumbar spine and sacroiliac joint. You can hold here for up to 3 minutes. It is very relaxing. Breathe deeply and then repeat on the other side.
Everything is connected, so chances are if you're experiencing lower back pain, you may also have tight hamstrings! Which is why we have included this stretch here, so the entire body has been given some attention now.
Lie down on your back and bend your right knee into your chest. Hold onto your foot or calf with your right hand or use a strap. Extend the leg up to the sky and breathe deeply. Hold for 5 breaths or longer and repeat on the other side.
All you need is a few minutes to do these, and you will be feeling energized, calm, and relaxed for whatever the rest of your evening has in store afterward. Your body will thank you and you may even find your work productivity improving, too!
Lindsay Nova is a firm believer in the wisdom of the body, the strength of the heart, and the power of the breath. She holds a BFA in Dance & Choreography from Ohio University and has been teaching yoga since 2008. Lindsay is also a certified Pilates and barre instructor as well as a Reiki Level 2 practitioner. She has taught yoga and worked as a performance artist across the United States and currently travels the globe teaching yoga.
To begin: a brief introductory statement which also serves as a conclusion for the article “At the end of the day, doing any cardio will be better than not doing it at all. Whenever and however it happens, if your goal is to do cardio that day, just do it sometime and somehow”. Obviously we are not going to go overboard and discuss whether 6:15 or 6:22 is a better time for cardio – instead, I will discuss four main schools of thought:
1. In the morning, on an empty stomach
2. In the morning, but after eating
3. Before weights (or other related training)
4. After weights
In this article we are specifically discussing low to medium-intensity cardiovascular endurance training. This type of training focuses on the endurance of your skeletal muscles, but also on your heart and conditioning in general (bloodflow, lung capacity, oxygen uptake). Other forms of cardiovascular training, such as circuits/crossfit/calisthenics and high-intensity interval training (HIIT) have different considerations to keep in mind (we will discuss this in a future article ☺).
Let’s start by putting this out there: Cardio is important! Your heart is a muscle too. It needs to be trained. Although it may not look as cool as sculpted biceps, avoiding cardiovascular disease sure does look cool. Benefits of cardio that may spill over into the rest of your fitness goals include:
Ok, so, when is the best time to do it?
This protocol would usually involve waking up and banging out a quick run, a brisk walk, some circuits, a bike ride, whatever it is that you enjoy. The idea is that before eating, while blood glucose is low, your body is primed to scavenge fat stores for energy to sustain some low-intensity aerobic activity. The primary issue is that some people struggle to feel energetic enough to put in a decent effort, and that going too intense runs the risk of your body using a different energy source; that is the amino acids contained in the protein of your muscles. This shouldn’t be a huge deal for people who aren’t pushing their limits and really trying to gain muscle as rapidly as possible.
PROS: Effective fat-burner using low-intensity aerobic activity. May help you wake up!
CONS: Intensity may (need to) be sacrificed. Possibly higher risk of injury, but just be sure to warm up (especially if out in the cold)
This would also be done early in the morning, with the main difference that you give your body a little bit of fresh food energy to work with. The idea is that this food will help prevent breakdown of muscle tissue, and help you power through the session, while still keeping the benefits of starting the day strong
PROS: Wake up fresh, start the day on a good note. Can still be a good fat burner, while less likely to break down muscle tissue.
CONS: Eating defeats the purpose of fasted morning cardio, making this session somewhat similar to doing it any other time of the day.
For those who like (or need) to combine all their exercise into a single session, and want to do cardio as well as some weight training, there are two logical options – cardio before weights (point #3) or cardio after weights (point #4). For convenience sake, as well as many synergistic effects resulting from the combination, these can both be great options.
Cardio before a weight training session could involve jogging, skipping, sprints, a circuit of dynamic stretching or calisthenics, or really whatever you want! Careful not to burn yourself out entirely, because this can greatly increase your risk of injury during the weights session!
PROS: Act as a warm-up to get your heart and muscles activated and ready to work with heavy loads, lessening the risk of injury during training (BUT read the cons!)
CONS: Run the risk of burning your muscles out and therefore INCREASING your risk of injury! If you are planning to lift really heavy, keep the cardio light or opt for doing it after.
This is my personal favourite. The idea is that after weight training, your body is primed with an elevated metabolic rate, helping you burn more calories during the cardio session, while also making sure not to feed off of your muscle tissue.
PROS: You are already warmed up, and your body has just been hit with stimuli signalling that your muscle tissue is in need of protection and repair - thus you will be more likely to use fat/glucose for energy. Since you’ve just trained, your glucose stores should be fairly low, meaning fat should be ripe for burning! Also acts a great way to pump some blood around, helping to flush out the lactic acid (“the burn”) and deliver fresh oxygen and nutrients to your freshly-worked muscles. You can also feel free to burn yourself out with 110% effort, since this is the last part of your session.
CONS: You might feel pooped after the weights session, and if using the same muscles (ie running after a heavy squat session), may increase the risk for injury. If you feel too tired for the cardio you have planned, try cutting the weights session somewhat shorter.
Remember: If you are planning to do cardio, it’s more important that you do it than worrying too much about when you do it. A good experiment would be to read the pros and cons of each option described here, choose the 2 or 3 you think fit you best, and try them each out for a week. Then you can choose your favourite, cycle through them every few weeks, or change it up every session! The more you learn, the better your results will be in the gym – and that is why we are so happy to share these articles with you. I hope you enjoyed ☺
If you found this article useful, leave a comment below! Do you have any other favourite times to do cardio?
Peter is a travelling fitness junkie, always on the search for new opportunities, places, and optimal physical and mental health. He has an academic background in chemistry and environmental science, and a passion for music, creating, and exploring!
Welcome back! We already know that it might be okay to wait an hour or two, or even three to eat after finishing at the gym. Today I’m going to tell you why it’s okay to eat pasta if you think protein shakes taste like chalk, or in other words what can constitute a 100%-effective and healthy post-workout (PWO) meal, whenever you should choose to consume it.
While the science of the post-workout window (
see pt. I) is legitimate, as with all things the post-workout meal concept has been picked up by many companies who would like you to believe that the only viable post-workout meal to optimize your results is their
11 000 calorie sugar bomb powder. This is
myth number two –
you can and should slam down unhealthy processed sugars. Your muscle cells are primed to uptake glucose more efficiently than normal, but human bodies are never primed to efficiently process 150 grams of pure sugar.
Besides, if our goal is for overall health, well-being, and balance, then those carbs should come from natural, unprocessed sources that don’t throw our bodies out of the harmony for which we work so hard through the
rest of the day to maintain. The carbs definitely can come from sugars to some extent, such as fruits or small amounts of natural sweeteners like honey and maple syrup. The majority should come from complex carbohydrates
(starches like pasta, rice, potatoes) that will breakdown rapidly enough into glucose to make it into those primed muscle cells before the window shuts, without shocking your homeostasis with excessive insulin spikes.
Note: this is one time where it is OK to choose white rice and pastas over their wholegrain counterparts, if we are mostly concerned with the speed of absorption (see next section!)
The next ingredient is protein, or more specifically amino acids. Amino acids also enter muscle cells wherein they act as building blocks of the protein that makes up our muscles. Insulin and glucose assist in the absorption of amino acids, and thus including some in our post-workout meal is a great idea. Again, proteins that break down somewhat more rapidly into amino acids will make it into our muscle cells more quickly. This is where the science has been stretched yet again; from milk to whey protein to hydrolysed (pre-broken down) whey protein, there seems to be no limit to how much money we can spend on an ever-faster-absorbing protein source. Sticking with our philosophy of overall health, I suggest completely normal proteins that satisfy both our budgets and our nutrition requirements: whey protein powders, vegan protein powders (pea, brown rice, hemp), milk or yogurt, legumes (peanuts, peas, beans), or lean meats. Herein I have busted myth number three: expensive protein powders are the only option.
For those of you in the know about nutrition, you know that we have one more macronutrient to talk about – fats. In the post-workout mythology, fats are the extreme enemy; slow-digesting fats will ruin your post-workout meal and all the benefits of consuming it with one hand while steering the car home with the other ( myth four!). Skipping over the minute details, fats are a completely normal, healthy, and in fact necessary part of our diet. It is true that if we are looking for benefits of post-workout nutrition, that we don’t want a fat-dominant meal. However, some healthy fats will help with digestion of fat-soluble vitamins, and avoiding them like the plague is going to be much more effort than it’s worth. Some examples of fats that could be included are a dash of olive oil in pasta, part of an avocado, a few nuts, or some oily fish.
As a bonus, we will continue with component D in our part III – supplements, wherein I discuss which supplements should be included in the post-workout meal and which ones should be explicitly avoided (spoiler: you might find it surprising!)
POST WORKOUT MEAL SUGGESTIONS
To tie everything together, here are a few suggestions for post-workout meals to optimize the physiological benefits of training and maximize your recovery, while keeping overall health and well-being (and relaxation!)
as top priorities. The basic formula is carbohydrate-dominant, accompanied by protein, and sprinkled with a bit of fat – use your imagination and follow your tastebuds!
- Oats with peanut butter, banana, cinnamon and (coconut/almond/hemp/oat/cow/sheep/goat) milk
- Pasta with tomato sauce, olive oil, and (a bit of) cheese
- Multigrain toast with (peanut/almond/etc.) butter
- Granola with yogurt, berries, and (hemp/chia/sunflower/pumpkin) seeds
- Rice and beans with vegetables and soy sauce
- Peanut butter, banana, and protein (whey/hemp/pea/brown rice/etc.) shake
- Stir-fry with rice or noodles, tofu, and vegetables
We would love to hear about your favourite postworkout-meal(s) in the comments below!
Peter is a travelling fitness junkie, always on the search for new opportunities, places, and optimal physical and mental health. He has an academic background in chemistry and environmental science, and a passion for music, creating, and exploring!
It’s a concept that most people interested in fitness and nutrition have likely heard of: the post-workout meal. This magical dish gains enough attention to seem more important than the workout itself, and we are supposed to gulp it down before the narrow “post-workout window” shuts on our fitness dreams. I will go over a quick breakdown of the science behind the theory, bust a few myths, and leave you with the important bits.
Any type of training primes your muscle cells to uptake nutrients. This applies more to anaerobic training (weightlifting) than to aerobic training (cardio), but to some extent for both. The mechanism for this has to do with a protein found in fat and striated muscle cells, glucose transporter GLUT4. This protein acts to let glucose, our body’s preferred fuel source, to enter fat and muscle cells from the bloodstream. Muscle contraction causes GLUT4 to move from inside cells to the surface, which means that for some time after a workout, our muscle cells are better equipped to uptake (absorb) glucose to store for later or use as fuel. Luckily, exercise doesn’t prime our fat cells to uptake glucose wherein it would be stored as fat!
Aside: This process can also be triggered by insulin, which is released when we eat, such that sugars are absorbed and do not remain in the bloodstream. Exercise also increases our cells’ responsiveness to insulin, so that the insulin more effectively binds to receptors which signal GLUT4 to come to the surface and help glucose diffuse into cells.
So, the post-workout window is the period of time beginning immediately after training, lasting until the increased GLUT4 activity returns to normal.
The idea is that by feeding our muscles as soon as possible after training, this transport protein will be maximally active. Calories (especially carbohydrates and sugars) consumed soon after training should be absorbed by muscle cells to be used for energy and recovery, rather than absorbed by fat cells to be stored as fat. The post-workout meal is the precise ratio and types of carbs and proteins and fats to replenish your muscles, assist in recovery, but not cause fat storage. Because of the enhanced sensitivity to glucose, in theory, this is the best time of the day to consume simple carbs such as sugars.
The post-workout window has been defined many times: 20 minutes, 30 minutes, one hour, two hours, 90 minutes…
Again, as some would have you believe, the only way to make sure your workout doesn’t go to waste would be to have that shake with you to gulp down before getting down off the equipment after your last set. This brings us to...
MYTH #1 - The post-workout window is narrow and urgent.
In reality, it has been proven many times that the overall amount and type of food we consume daily is much more important than the timing! So, relax, finish your workout, get home, and prepare a quick and easy-to-digest meal. Of course I recommend testing it out for yourself if you’re curious – spend a few weeks with a post-workout shake in the shower, and then a few weeks where you cool off and eat some food (using your teeth) when you’re ready. DO what works best for you, but don’t stress about it! The truth is that well-trained individuals are in a state of near-constant post-workout-type response to food, so eating your pasta 62 minutes after the gym won’t harm tomorrow’s squats.
So what is in the post-workout meal?
Stay tuned and we will discuss it in the next post. Spoiler: it is similar to our conclusion of part one – relax!
Until then, tell us about your gym habits in the comments below – do you bring Tupperware to the change room or eat from the comfort of your home after a good stretch and shower?
Peter is a travelling fitness junkie, always on the search for new opportunities, places, and optimal physical and mental health. He has an academic background in chemistry and environmental science, and a passion for music, creating, and exploring!