Don’t get bogged down in the little details. How many days per week? What exercises? How much protein per day? The most important thing is just to start. We are here to help. Continue reading for practical advice on attacking fitness goals and remaining consistent.
]]>Don’t get bogged down in the little details. How many days per week? What exercises? How much protein per day? The most important thing is just to start. We are here to help. Continue reading for practical advice on attacking fitness goals and remaining consistent.
]]>When you’re pregnant, there’s a whole lot more you need to think about than your own personal nutrition needs. The responsibility of eating for two means that many women need to tweak their diets and, in many cases, take a nutrition supplement or two to ensure that they’re getting all the nutrients that both they and their growing bundle of joy need.
In addition to some of the most well-known nutrients essential for healthy fetal development, like iron and folate, it’s becoming increasingly clear that an adequate omega-3 fatty acid intake plays a huge role in keeping both mother and baby happy and healthy.
Read on to learn everything you need to know about fish oil for pregnancy, and how to ensure that you’re getting enough omega-3s for both yourself and your growing baby.
Yes, as long as you’re using an excellent high-quality supplement, fish oil is perfectly safe to take during pregnancy.
In fact, it may even be safer than getting your omega-3s straight from the source! Fatty, cold-water fish are excellent sources of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), two of the most active forms of omega-3s (hence why fish oil is such a good supplement to begin with!). But these fish also come with potential health hazards due to mercury contamination.
In fact, the FDAsuggests that pregnant or breastfeeding people limit their fish consumption to between 8-12 ounces two to three times per week. This would mean that you’re only getting about 100-250 mg per day of omega-3 fatty acids and 50-100 mg of which would be from DHA, which is less than what you would actually need when you’re pregnant.
So why might you need fish oil while you’re pregnant? Simple: your growing baby needs those valuable omega-3s for healthy development.
If you’re pregnant, you should aim to consume about 650 mg of omega-3s per day.
It’s also important to note that the kind of omega-3 you’re consuming also matters. 300 mg of those omega-3s should be DHA since it’s especially crucial for healthy development, so make sure you’re choosing a supplement carefully.
Getting enough omega-3s gives your baby a solid nutritional foundation and a good head start, but the benefits of omega-3s don’t stop after you give birth, either. Continuing to eat an adequate amount of EPA and DHA after you give birth can ultimately mean better physical and mental health for both mother and baby through all stages.
Passing on the brain-boosting benefits of omega-3s from mother to child doesn’t stop after birth -- they may continue through nursing as well. It’s recommended that lactating women consume at least 200 mg of DHA daily.
They’re not just good for baby -- they’re also good for mom! We’ve known for a long time now that omega-3 fatty acids can play a role in mental health, and this connection is highlighted when evaluating the effects of these healthy fats on women with postpartum depression. Some studies have found evidence of low omega-3 levels among women experiencing postpartum depression. What’s more, pregnant and lactating women are particularly at risk for DHA insufficiencies due to the nutritional demands their growing babies place on them.
If you’re looking for the best omega-3 supplements for yourself and your baby, check out SFH’s fish oil products!
Our high-quality fish oil is derived from wild-caught Alaskan Pollock and concentrated with molecular distillation for optimum EPA and DHA in each dosage. We have two different options you can choose from:
Omega-3s are some of the most important nutrients to consider if you’re pregnant, and fish oil supplements make it easier than ever to ensure that you’re getting enough of it every single day. Look out for high-quality fish oil with a healthy dose of DHA to give you and your baby the healthy fats you need for a happy, healthy pregnancy.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Believe me, I’m about to get silly, festive, and enjoy allllll the treats. I think this is the time of year when we can strategically have our cake and eat it too!
The rest of this year is about enjoying ourselves while still stacking tiny wins and building a bit of momentum heading into the New Year!
In honor of 2022, here are 22 things you can do to finish the year strong!
This is an easy area to win! Fiber and protein keep us feeling fuller for longer. Eggs and avocados are nutrient-dense and will help us save carbs for later in the day!
Spending a few minutes on mobility each day can improve posture and help us avoid injury. This will be a great way to build healthy habits and prepare our bodies for a new year filled with fitness!
Check my recent flexibility article for people who hate stretching here!
Proper hydration is another great habit to start building consistency in now. In the winter we tend to drink less water. Aim for 3 liters per day! Stay thirsty my friends.
Tracking calories is huge for optimizing lean muscle mass. An easy place to begin is by tracking your protein intake, which can be done without an app just by reading labels and keeping a rough estimate. I aim for 1 gram of protein per pound of body weight each day.
Make it a bit easier by following your workout with some SFH Pure Whey!
Sprints have a host of benefits including improved cardio, burning calories, and an epic ab workout. If the weather is nice, head outdoors. If winter weather pushes you indoors, hop on a treadmill for some Tabata sprints!
Read about the Benefits of Sprinting
Vegetables are nutrient-dense, low-calorie, and high-fiber. Heading into the New Year get in the habit of prioritizing your vegetable intake.
Pro Tip: At parties, always hit the veggie tray before treats and drinks ;)
Do you have any lingering goals left that you set at the beginning of 2022? Whichever goal is the most attainable, try to accomplish it before this year’s end.
Notice I said resistance and not just weights. I think weight training is ideal but not always realistic this time of year with travel. Aim to make it to the gym 4 days per week but have some awesome bodyweight workouts prepared, so you don’t miss!
Stress can be high this time of year and we will probably be eating more inflammatory foods than normal. Keep inflammation at bay by keeping your diet high in omega-3s - I love the Super Omega Fish Oil Gel Caps because they travel well and are convenient!
Giving is the best - Last holiday season my family made gallon-size bags of essentials to keep in our cars for the homeless people. In the bags, we included chapstick, warm socks, gloves, protein bars, a bottle of water, and a gift card for a local grocery store. Such a great learning experience for our kids.
Build some momentum by reading a book in a field or interest you want to excel at in 2023. A great goal is to read 10 pages every single day.
Buy a jump rope and travel with it everywhere. This is a great contingency plan for holiday travel. No gym or workout equipment? Knock out 10 minutes of jump rope and you’ll stay right on track - plus it’s fun!
This is building on number 4 - download a calorie-tracking app and input your weight goal. It is super freeing to know that you can enjoy all foods in moderation and adjust calories elsewhere to stay on track.
Calories are king!
Walking may be the most underrated exercise. When all else fails, throw on your coat and go for a long walk. It is a simple way to get in some physical activity, get moving, and do something positive.
This is a workout I like to keep in my back pocket when I know I won’t have access to the gym. I will typically challenge a family member or friend to see who can accumulate the most throughout the day. One year I got 1,000 reps in a day!
You can scale this to any fitness level by doing knee push-ups and only as many reps as you can do with proper form.
This is a great rule to live by. Sometimes we might enjoy a long weekend and that’s okay, just make sure you get in that workout before the 4th day passes.
The holiday season can be tough for some. We talk a lot about improving physical health but this is also a great time to strengthen our mental health. Find something that works for you: get out in nature, do yoga, meditate, journal, etc!
The beauty of planks is that they can be done anywhere by almost anyone. This is another “no excuse” exercise. Drop down and knock out a 90-sec plank and improve your core strength.
Then see how much longer you can go as the year comes to an end.
This is tough in the winter months, darker days mean less Vitamin D. Sunlight helps us keep Vitamin D levels up and even improves our mood. Plus a good way to simultaneously get some vitamin D and cold exposure. Wim Hof, anyone?
If you get consistent with healthy habits during the holidays, you are really setting yourself up for success in the New Year. Start building consistency now and reap the rewards for a lifetime.
Listen, I’m going to live a little and I’m going to enjoy the festivities. Learn to give yourself some grace and that life is about balance. If you completely fall off the wagon for one day (or a few) do you know what happens? Not a lot. Just start back fresh the next day.
Don’t get discouraged when you’re not perfect. There are 365 days in a year and if we are on point for 80% of them, we will see success.
Stack some wins, encourage people along the way, and let’s crush some goals!
]]>I never miss a day in the gym… but ask me to stretch for 10 minutes… all of a sudden my schedule is full.
Stretching and mobility work is an easy way to increase our Range of Motion (ROM), reduce the risk of injuries, rehabilitate a strained muscle, slow things down, and learn to relax.
I’ve tried to follow specific stretching protocols and have finally realized; I’m not going to stick with them. So, I picked what I believe are the 4 best exercises for improving ROM and do them daily. On rest days, I’ll do these 4 back to back as a recovery day protocol. Then on workout days, I do the mobility/dynamic exercises before my workout and the static stretches just before bed.
If you could only choose one mobility exercise for the rest of your life, this should be your go-to! Holding the squat improves mobility in the hips, groin, and ankles while twisting the torso stretches the lats, shoulders, and low back.
I do 10-12 reps of this exercise before every single workout whether training my upper body or lower body. It helps ease soreness from the prior day as well as prepare me for whatever I am training that day!
This might be the most underrated mobility exercise of all time. Think about the position your wrists are in all day as we constantly use our phones (flexed). This can cause all kinds of chronic issues over time. The position of the hands during this exercise allows you to stretch the muscles of the forearm and hopefully negate some of the effects of using our phones so much!
The beauty of this exercise is that we are simultaneously able to improve mobility in two neglected areas: the first being the wrists and the second being the toes, ankles, and bottom of the feet. Think about this: we are constantly in shoes that are essentially a “cast” for our feet. The feet get locked up and stiff. This stretch is an amazing way to improve mobility in the feet that we lose over time from wearing shoes.
I like to do 15-20 reps of the Wrist and Ankle Combo prior to my workout!
This is my go-to static stretch because it does 3 things all at once. The ‘Brettzel’ basically combines two of the all-time greatest stretches: the pigeon pose + the couch stretch as well as adding in a torso twist. Since we are trying to optimize our time, this is incredible. This super stretch will increase flexibility in the hips, glutes, lats, and shoulders! Oh yeah!
Try 60 seconds per side while focusing on breathing deep post-workout and/or just before bed!
I talk about posture a lot and as I typed the word “posture” just now, I sat up a bit straighter in my chair! We all spend a lot of time on our computers and texting/ Instagramming/ TikTok’ing on our phones. Most of the time this equals a hunched-over posture with our necks craned, looking down. This is another chronic habit that can lead to poor posture and tight chest and neck issues. The corner pec stretch is an epic way to combat poor posture. No equipment is needed. Just find an empty corner, make your arms look like field goalposts, and ease into the stretch. This stretch will open up the chest and, if done consistently, teach us better posture!
Try 60 seconds post-workout or right before going to sleep! Breathe deep and relax!
If you do all 4 of these exercises daily, you are looking at a grand total of 5 minutes of stretching. Even I can handle that! I love to think of compounding interest. Several small habits, done daily, will combine for big results over time.
Daily exercise, flexibility work, proper hydration, adequate protein intake, 10 pages of reading, writing down goals, etc!
Add this stretching routine and improve a little each day!
]]>Does boosting your metabolism, staying fuller for longer, and building more muscle pique your interest? If so, then it’s time to increase your protein intake. It can seem daunting to some, but I can assure you that it’s easier than you think.
Here are 10 easy ways to add more protein to your diet.
How much protein do I need?
That can depend on a variety of factors, such as your gender, age, height, weight, activity level, and fitness goals. Although for most people, adequate protein intake falls anywhere between roughly 10-40% of your daily calories.
Ways to Increase Protein Intake
Healthier food swaps are key to adding more protein to your diet. Try swapping out regular yogurt for its protein-packed counterpart, Greek yogurt. A 4-ounce serving of Greek yogurt will net you about 10g of protein. For a supercharged snack (that will get you even more protein), add your choice of nuts, granola, fruit or chia seeds on top. You can also substitute sour cream for Greek yogurt.
Quinoa is a complete protein, meaning it contains all 9 essential amino acids you need. Amino acids are important for repairing damaged muscle tissue, nutrient absorption, and helping your body function at an optimal level.
One cup of quinoa will get you approximately 8 grams of protein and 5 grams of fiber. Not only is quinoa a solid protein source, but it can also help prevent constipation and keep you feeling fuller for longer (which are just two of the many benefits of a high-fiber diet). Quinoa also contains insulin-like growth factor 1 (IGF-1), a hormone synonymous with muscle growth.
This is probably the easiest and most convenient way to add more protein to your diet. Protein powder is a quick option you can go to in a pinch. You can use it to make a quick protein shake post-workout and there are also a ton of delicious recipes you can make with protein powder as a main ingredient. Be sure to check out our recipe hub for some ideas!
Many protein powders are relatively low in calories but quality matters here. Make sure you are using high-quality whey protein and avoid protein powders with unnecessary ingredients, fillers, and sweeteners. But at the same time, it checks the box of helping you build muscle. So it’s like you’re getting the best of both worlds.
Egg whites have less fat than whole eggs and they’re packed to the brim with protein. Consider starting off your mornings with a high protein breakfast consisting of an egg white omelet with all your favorite veggies.
If you’re looking for the best vegan/vegetarian protein source, beans may very well be it. Add more protein to your diet with black beans, kidney beans, lentils, kidney beans, you name it! You can easily add beans to your salads or soups. Like quinoa, beans are also super high in fiber.
To say fish contains a lot of protein would be an understatement. For example, just 4 ounces of salmon comes jam-packed with 23g of protein and 4 ounces of canned tuna will get you a whopping 28g of protein.
Besides being loaded with protein, fish also has an abundance of omega-3 fatty acids. Research has shown that omega-3 fatty acid:
When you go with lean meats, you can avoid the high fat that comes with regular meats while still getting plenty of protein.
Some good lean meat high-protein foods include:
For our jerky lovers, a lean jerky stick is the way to go! Lean jerky is a great substitute for regular jerky with 9g of protein per stick.
There’s whey protein (a fast-digesting protein) and then there’s casein protein. Casein is a slow-digesting protein, and like whey, it helps you recover in between workouts, maximize muscle growth, and fills you up so that you can stay on track with your diet.
Cottage cheese is chock-full of casein protein. Just one cup provides about 25g of protein. Add in some fruits like berries, sliced bananas, or apple chunks with some cinnamon for the ultimate high-protein breakfast or snack.
For foods like pasta and bread, whole-grain options will usually have the most protein. And not only that but they’re healthier compared to more refined options. Whole grains contain more vitamins, nutrients, and fiber.
And there you have it, easy ways to add more protein to your diet. Start by choosing just two or three ways on this list and see your protein intake skyrocket! Remember, protein is essential to achieving your fitness goals. It speeds up your metabolism, fills you up so you can fight off unhealthy cravings, and helps you build muscle.
Chad Richardson is a freelance copywriter from Cincinnati, OH. When he's not behind his computer, you can find Chad at the gym pretending to be Arnold Schwarzenegger, searching for new recipes on Instagram, or at home watching his hometown Redlegs struggle for yet another season.
]]>If you’re living in the northern half of the United States, you’re going to want to pay attention to this one!
Aptly nicknamed “the sunshine vitamin,” Vitamin D is the only vitamin that your body can make simply by getting adequate exposure to UV rays from sunlight. But as the seasons change and the sun's presence in the sky gets shorter, your chance of getting enough sunlight exposure diminishes.
And here’s the kicker: if you’re living north of the 37th parallel, your risk of Vitamin D insufficiency increases even more.
Here’s what you need to know about the 37th parallel, how it can affect your Vitamin D status, and what you can do about it.
The “37th parallel” refers to a latitude: more specifically, 37 degrees north of the equator.
Because the northern parts of America (as defined by that 37-degree latitude line) get less sunlight than the south, some scientists believe that living above the 37th parallel can increase your risk of developing a Vitamin D insufficiency, especially in the autumn and winter months in which the sun is out less to begin with. This also applies to areas that are below 37 degrees south of the equator.
Image sourceVitamin D deficiency is an incredibly prevalent nutrition problem throughout the world – in fact, some cite it as the most common medical condition worldwide! It’s estimated that between 14-59% of the adult population have a Vitamin D deficiency globally. In the United States, data collected via the National Health and Nutrition Examination Survey suggests that almost 40% of adults over 20 years of age may be Vitamin D deficient.
So why are Vitamin D deficiencies so common, when your body can make it on its own? It could be due to a variety of factors. Besides living north of the 37th parallel, you might be at a higher risk for Vitamin D insufficiency if:
All these factors can limit your body’s ability to make or use Vitamin D, thus contributing to the global Vitamin D insufficiency problem.
The good news for those living above the 37th parallel: you don’t have to rely only on sunshine alone for your Vitamin D fix. You can also get Vitamin D from foods and supplements!
Vitamin D can come in two different forms:
Even though these two forms of Vitamin D vary slightly in chemical structure, they can both help raise your Vitamin D levels. However, there’s evidence to suggest that the D3 version is better at improving Vitamin D status when compared to the D2 form.
Unfortunately, one of the reasons that an adequate Vitamin D intake is so hard to meet is that very few foods naturally contain it.
Vitamin D is naturally present in some fatty fish, as well as in eggs, mushrooms, and a couple of other dietary staples, but in general it’s fairly hard to find in foods. This means that many foods are actually fortified with Vitamin D -- in other words, Vitamin D is added to foods after the fact so that people can get closer to their recommended Vitamin D intakes. Even still, food alone may not be enough to get enough Vitamin D, especially for those above the 37th parallel.
So unless you’re eating huge amounts of fish and other foods containing Vitamin D, one of the best ways to ensure that you’re getting enough Vitamin D for optimum health is to take a supplement like SFH’s Omega-3 Fish Oil + Vitamin D3, which contains much more Vitamin D than many people would get from food alone.
Food Sources of Vitamin D | Vitamin D Amount (IU) |
---|---|
Salmon (3.5 oz) | 360 |
Mackerel (3.5 oz) | 345 |
Tuna, canned (3.5 oz) | 200 |
Orange juice, fortified (8 oz) | 100 |
Breakfast Cereals, fortified (1 serving) | 40-100 |
SFH Omega-3 Fish Oil + Vitamin D (1 serving) | 1000 |
Vitamin D deficiencies are shockingly common, especially as you move further away from the equator. The problem only gets worse during the colder, darker winter months.
So a Vitamin D supplement can make a huge difference for your overall nutrition status! SFH’s Omega-3 Fish Oil + Vitamin D comes with the highest concentration of essential omega-3s DHA + EPA plus a whopping 1000 IUs of Vitamin D per serving. Adding it to your daily routine is a great all-in-one solution for meeting some of your most important nutrition needs, during the winter and beyond.
Erica Digap is a science-minded copywriter specializing in evidence-based nutrition science, fitness, and health content. After receiving her Bachelor of Science in Clinical Nutrition from the University of California, Davis, and working as a consultant and director in the corporate diet industry for many years, she decided to set forth and use her experience and expertise to inspire readers to make lasting, healthy lifestyle changes – one nutritious meal and workout at a time.
Your friend sitting next to you whispers, “I’m going to make a run for it…” You reply, “There’s no way you can outrun a bear.” To which your friend replies, “I don’t have to outrun the bear… I just need to outrun you!!!”
Sadly, you have not been running your sprints. RIP.
All jokes aside, sprinting is one of the most functional exercises you can do. You don’t need any special equipment, just a track, open field, or a hill. Sprinting is a fun, highly effective exercise and at some point in time you might need that the ability to quickly help someone, escape a bee, or even a grizzly bear (but please research proper bear protocol before running).
Jogging is still a great workout for improving your cardiovascular health, which directly translates to a stronger, healthier heart. But when you sprint, you get a lot of the same cardio benefits plus you use Type II muscle fibers! Type II muscle fibers, also known as “fast-twitch” muscles, are responsible for the powerful force exerted during a sprint, unlike the “slow-twitch,” Type I muscle fibers activated during jogging are responsible for less powerful forces but longer endurance. When Type II muscle fibers break down, they eventually rebuild with the right nutrition. Over time this helps to increase muscle mass in the legs.
People always ask me how to get visible abs. When I say to them a calorie deficit and running sprints, they are disappointed. It might not be glamorous – but it’s true! When sprinting you must actively fight to keep your torso from twisting. So, for whatever distance you are sprinting, you are performing an anti-rotation ab exercise.
Sprinting helps burn fat (more on that in just a minute), which is crucial for uncovering those strong core muscles and making them more visible. Have you ever seen someone in a high level 100m dash that wasn’t ripped? Me either!
You can burn a lot of calories by running sprints, which aids in fat loss. In fact, some studies have found that sprinting is one of the most efficient calorie-burning workouts, more so even than high-intensity interval training (HIIT).
Since sprinting also allows you to gain muscle mass, over time this helps to increase your Basal Metabolic Rate, or the number of calories that your body needs to burn simply to maintain itself. This means that the muscle mass you gain can actually help you burn more calories throughout the day and even while you sleep!
Another major benefit that comes from sprinting is that you can burn a ton of calories and push yourself to your physical limits in a shorter amount of time than it would take to do a steady-state exercise like running. A 5 or 6-mile jog takes a lot of time for most people, probably an hour plus for most. Running 10-12 100-meter sprints, including a warm-up and cool-down, could be done in 20-30 minutes. Shorter duration and higher efficiency!
This might be one of my favorite benefits of any style of running. Running sprints will typically be done outdoors. We stare at our phones, tablets, and computers all day long, which studies have shown can be bad for both our sleep and our mental health. But when you get off the screens and instead spend time outdoors and out in nature, it’s proven to help reduce some of that psychological stress.
When outdoors, we also get Vitamin D from the sun. Vitamin D and sunlight might be the biggest natural mood boosters and have even been found to help reduce depressive symptoms in people who previously showed evidence of insufficient Vitamin D levels. Lastly, any type of exercise helps to release endorphins, which are brain chemicals that make us feel better physically and mentally – and the great news is that this is especially true in the case of higher-intensity workouts.
Most sports require short, quick bursts. In tennis, you have to sprint to the other side of the court to return the ball. In ultimate frisbee, you must sprint down the field to catch the disc. Basketball requires you to sprint up and down the court multiple times per game. If you want to increase your performance in literally any sport that requires quick bursts of energy, running sprints is a must.
There are so many more benefits of running sprints that didn’t make my top 6. Honorable mention benefits of sprinting include: improved bone density, improved cardiovascular health, better glucose control … and probably the most important, sprints are FUN!
So, you are convinced now, where do you go from here?!
If it’s been a while since you have run sprints, don’t go full tilt on day one. Think about gradually increasing intensity over a few weeks. Mark off 100 meters and do 10 sprints at what you feel is about 70% of your max speed. The next week, build to 75%. Once you become acclimated to this style of training, each sprint will be full tilt!
Not warming-up before running sprints is asking for a pulled hamstring. A proper warm-up is all part of the workout and will help to avoid injuries. Before a dynamic workout you don’t want to do static stretching, you want to do dynamic movements to prepare your body. Try something like this:
Followed by 3-4 runs at your given distance for the day, start slow and gradually increase speed each rep.
If you tense up when sprinting, that’s when injury is more likely to occur. I was always taught that sprinting had to be “relaxed aggression.” Watch a video of Usain Bolt sprinting. His face is bouncing and expressionless.
Warm-Up
4x100m “Build-Ups” (four 100m runs gradually increasing speed)
10x100m Sprint (sprint 100m as fast as you can with proper form, walk back slowly to start line for rest)
Cool-Down
There you have it! You are ready to hit the track and take your fitness to the next level!
]]>In my best Arnold Schwarzenegger voice, “I WANT TO PUMP YOU UP!”
Many of us think of bodybuilding or powerlifting when we hear about weight training. We think weight training is reserved for those in their “prime,” athletes, men, etc.. The gym can also be an intimidating place. We tend to gravitate towards the cardio equipment because it’s simple and feels like there are fewer eyes on us.
Let’s start by getting this out there: The gym is for everyone! Let’s shout it out from the rooftops! Whether experienced or brand new, man or woman, old or young, weight training can improve one’s quality of life. Sure, some people in the gym can be judgmental, but in truth the majority are incredibly welcoming and will root for you. As someone who goes to the gym nearly every day, when I see a new person in the gym, I quietly root for them and strive to make them feel at home!
So, what benefits does the gym have to offer you?
Depending on your age, gender, and goals this will vary slightly but overall these weight training benefits will be enjoyed across all demographics and walks of life! I especially like number 10!
One of the primary benefits of weight training is that it can increase your lean muscle mass. But before you say “I don’t want to look bulky,” that doesn’t happen from just weight lifting. Increasing muscle mass is important whether you are a college athlete or a grandparent. More muscle mass helps to decrease body fat, increase our metabolism, and improves posture. We will touch more on the benefits of increased muscle mass in the following points!
When we increase muscle mass, it helps us maintain healthy body weight. BMI (body mass index) on its own is an outdated measure of your physical health. We are more interested in increasing muscle mass and decreasing body fat. When we have more muscle and less fat, this helps to increase our Basal Metabolic Rate, meaning we burn more calories throughout the day.
Disclaimer: A lot of exercise programs exaggerate how much this increases the metabolism. It’s probably only in the low hundreds per day, depending on how much muscle you actually gain (for example, one study found that it increased by an average of just about 245 calories/day in previously sedentary women after 6 weeks of training). But think about compounding interest and how much difference that will make over the years.
If you are an athlete, one of the biggest perks of gaining more muscle mass from weight training is that it may help you run faster, hit harder, jump higher, and outperform your opponents (just look at this 2018 study, which found that lower-limb strength training helped soccer players significantly increase their speed and overall explosiveness on the field!).
For the parent, grandparent, non-athlete, etc., more muscle mass means keeping up with the kids/ grandkids, feeling more energized, walking upstairs without getting winded, and the list goes on!
There’s a saying in sports, “if you look good, you feel good, you play well.” When you get stronger, more capable, and feel good about how you look this will increase your confidence! Exercise also helps to release endorphins which may help improve mood! This study found that resistance exercise training was associated with a significant reduction in depressive symptoms.
Exercise may bolster your memory and boost your thinking skills by improving the health of brain cells, improving insulin sensitivity, and decreasing inflammation. Exercise can even help improve cognition in those with dementia. Brain power!
Speaking of insulin sensitivity: weight training may help lower your blood sugar which in turn could potentially help avoid diabetes. Building your core strength can help improve back pain. Strengthening muscles may potentially help relieve arthritis pain and improve physical function!
Weight-bearing activities like walking, jumping rope, and weight training can help build bone density which can help avoid bone breaks and fractures. Basically, weight lifting can help us become bulletproof… not really but you see my point.
9: Improved Quality of Life and Increased Longevity
As we age we can lose the ability to be mobile and active. The many benefits of weight training (like increasing mobility, improving psychological well-being, and overall boosting quality of life) mean that hitting the gym can keep us active and give us the ability to remain independent. Life is an adventure, make sure you can stay in the game! I love when I see those in their 70s and 80s still crushing it!
This might be the most overlooked and underrated benefit of weight training. We all need to find a sense of community and share goals with others. At the gym, everyone there is trying to improve themselves, whether it’s a 20-year-old athlete or a 65-year-old grandparent. When you join a local gym and go regularly, people will recognize your face and you will recognize them too. You can notice each other’s accomplishments and improvements.
The gym can be such an encouraging atmosphere, so put yourself out there! Sometimes before you get encouragement, you have to encourage others. Most of the time they will return the favor.
No day is better than today. Don’t put off your goals until Monday or January! What step are you going to take today to get closer to your goals?
HINT: Weight training is a great place to start!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Happy Fall!
Today marks the first day of fall and whether you're a PSL fanatic or have apple pie fever, we've got some delicious and protein-packed recipes for you.
]]>Not very motivated in the gym lately? Could your workouts use a little bit of spice?
If you want to take your workouts to the next level and maximize your gains, you may want to consider implementing the RPE scale into your training.
Not familiar with the RPE scale? Not to worry, that’s what we’re here for! Let’s run down what the RPE scale is, the benefits of using it, and how to incorporate it into your strength training routine. Also, at the end of the post, we’ll provide you with a sample workout using the RPE scale!
RPE stands for rate of perceived exertion. Sometimes it’s referred to as the Borg scale, but basically, RPE is an indicator of the intensity of your workout. Or, to put it another way, RPE is a way to gauge how hard you're pushing yourself during exercise. The RPE scale goes from 1-10, with 1 being lifts where essentially zero effort is involved while 10 means you’re going all out, giving it everything you have, and making extremely ugly workout faces while you struggle to get the weight up.
Anything below a 5 on the RPE scale can be considered lighter weight used for range of motion work, rehabilitation, or when you want to concentrate strictly on proper form.
It can be pretty discouraging when you focus on hitting a certain number and then fail to get the weight up. But applying the RPE scale puts you in the driver’s seat with your training. One of the main benefits of the RPE scale is that it allows you to get a better feel for the weights and train for intensity as opposed to a specific weight, such as 75% of your 1 rep max.
You may have heard of progressive overload, which is when you gradually increase the weight as you get stronger. The cool thing is that progressive overload is a built-in component of any RPE scale training. By focusing on the intensity of your lifts, you’ll naturally get stronger and lift more weight over time.
The RPE scale is also a good way to keep track of how you’re progressing in your strength training journey. When you start using the RPE scale, you’ll get a baseline for your fitness level. Over time, as you build yourself up to working out at higher RPE levels, you’ll eventually get to the point where lifts that were once a high RPE are now on the lower end of your RPE scale.
For example, let’s say 3 sets of 8 reps at 135 pounds on bench press is an RPE of 7 for you. By continuing to work hard and track your progress on the RPE scale, those same 3 sets of 8 reps at 135 pounds will end up being an RPE of 5 to you down the line.
As you can see from the example above, once 135 pounds at an RPE 8 starts feeling too light for you, you know it’s time to increase the weight so you can continue to challenge yourself.
Ready to put RPE scale training into practice? Here’s a total-body, 3-day-a-week RPE scale workout for you to try. This one’s great for building muscle, or if your goal is to lose fat, for preserving the muscle you already have. Print this workout schedule, take it to the gym with you, and make sure you record your progress over time!
Day 1:
Day 2:
Day 3:
Remember to get your body nice and warmed up before diving into each workout. And try your best to adjust the weight you’re using based on the RPE number in your program.
The RPE scale allows you to focus on the intensity of your lifts as opposed to hitting a certain weight. And progressive overload (the key to getting stronger over time) is naturally built into RPE scale training.
If you’ve been stuck in a plateau for a little bit, have been feeling so-so about your training lately, or just want to switch things up, give RPE training a try!
About the Author: Chad Richardson is a freelance copywriter from Cincinnati, OH. When he's not behind his computer, you can find Chad at the gym pretending to be Arnold Schwarzenegger, searching for new recipes on Instagram, or at home watching his hometown Redlegs struggle for yet another season.
]]>When you think about breakfast in the morning, what’s the first thing that comes to mind? Carb-loaded foods like toast, bagels, and cereal? Or maybe your ideal breakfast consists of the traditional bacon and scrambled eggs combo.
It all sounds delicious but if protein isn’t at the top of your breakfast checklist, then you may want to reconsider. Eating a high-protein breakfast to start the day boosts your metabolism (hello, fat loss), gives you more energy, and even elevates your mood, just to name a few things.
Curious about what else protein in the mornings can do for you? Read on to get all the juicy benefits of a high-protein breakfast.
Protein is one of three primary macronutrients (i.e. the nutrients you eat the most of in your diet). Carbs and fats are the other two.
Proteins are made up of amino acids. And out of the 20 in your body, 9 are regarded as essential, which means your body can’t produce them on its own. You’ll need to get these 9 through your diet.
How much protein do you need? It varies based on different factors, such as your gender, age, weight, how much you exercise, and your fitness goals. But general wisdom says your protein needs will fall somewhere in the camp between 10-40% of your overall calories.
Eating a high-protein breakfast is crucial to starting your day off on the right foot for everyone, especially if you are an athlete or regularly active.
A high-protein breakfast is great for weight loss and losing extra belly fat. So if eating less and shedding a few pounds is your goal, then starting your morning off by eating a high-protein breakfast is one surefire way to get you there.
Research shows that protein lowers ghrelin levels (a hunger hormone) and gives a boost to hormones that make you feel fuller (such as peptide YY). And the thing with eating protein at breakfast is that it doesn't just fill you up for that meal. A high-protein breakfast positively impacts hormones and other bodily processes that help you curb hunger for the entire day.
One 12-week study even found that upping protein intake to 30% of total caloric intake led to participants eating 441 fewer calories per day and losing a little over 11 pounds, on average.
Not only can a high-protein breakfast lead to fat loss by helping you feel more full and eating less, but just the act of eating protein itself can help you burn more calories.
Your body burns calories to digest the food you eat. This is known as the “thermic effect of food.” As luck would have it, protein’s thermic effect is significantly higher than carbohydrates and fats due to the fact that your body uses more energy (and burns more calories) to break it down.
So, just how many calories can eating protein help you burn? Up to 80 more per day. You might not think that’s a whole lot but eating 80 fewer calories per day adds up to a little over 8 pounds of fat loss in a year!
When it comes to building muscle, adequate protein intake is essential. Working out breaks your muscles down, and through a process known as protein synthesis, your body makes new protein to build your muscles back up.
If you want to maximize muscle growth, protein will play a big part in supporting that process. A high-protein breakfast is a great place to start!
The sugars from most breakfast cereals, donuts, and baked goods skyrocket your blood sugar and can lead to huge fluctuations or spikes that are detrimental to your health. Not only that but the inevitable crash from all the sugar zaps your energy levels and can leave you feeling like a zombie.
Protein doesn’t drastically alter your blood sugar levels, which means a more steady flow of energy throughout the day.
Did you ever think that protein could benefit your mental health? When you start your day off with a high-protein breakfast, it enhances your body’s tyrosine, which is an amino acid that produces dopamine and norepinephrine—two brain chemicals that provide you with energy, elevate your mood, and can improve your concentration and motivation.
For high-protein breakfast foods, you want to aim for sources of complete protein. They include the 9 amino acids your body can’t produce on its own. Lean meats for breakfast like turkey sausage or bacon, and ham are great options. Eggs and egg whites, Greek yogurt, and cottage cheese are some other quality complete protein sources.
One simple high-protein breakfast idea is making a breakfast bowl. Combine quick ingredients like turkey sausage, eggs, peppers, and some cheese into a bowl to create the ultimate high-protein breakfast.
Plant-based and looking for some vegan or vegetarian protein sources? Try oats, quinoa (yes, for breakfast!), tofu, sprouted whole grain bread, chia seeds, and hemp seeds.
Ultimately though, the best high-protein breakfast is actually a balanced one. You don’t want to swear off carbs and fats completely, because a balanced diet is key to overall health (and let’s be honest, your sanity).
Starting your day off with a high-protein breakfast has many benefits—from curbing hunger and quick-starting your metabolism—to maximizing muscle growth and even boosting your mood.
Do you struggle with hitting your protein goals? Don’t feel like preparing a meal every single time just to get some protein in?
Protein shakes are the ultimate cheat code when it comes to meeting your protein needs. They’re a time-saver, easy to get down, and maybe most importantly—they’re chock-full of protein.
Check out our wide variety of protein powder supplements designed to help you become stronger, faster, healthier, and most importantly—achieve your fitness goals!
So, you have decided that you want to get “fit!” First off, AMAZING!!! Building a strong base level of fitness will serve us well by making normal daily tasks easier, improving our mood (thank you serotonin and dopamine), help us live longer, and give us more self-confidence!
]]>*DISCLAIMER* For years, the scientific literature has suggested that omega-3 fats, such as EPA and DHA, may have anti-inflammatory properties. It is important to understand that the FDA has not approved omega-3 fats as anti-inflammatory agents. Commonly, science is years ahead of the approval of a therapeutic by the FDA. In the case of natural products, this may never happen because natural products are hard to patent and the pharmaceutical industry will not spend the $100+ million that is needed to do a rigorous, well-designed, clinical study. This blog reports a very interesting result based on a multi-generation health study conducted in Massachusetts.
We’ve known for a long time that omega-3 fatty acids are anti-inflammatory powerhouses and that they’re crucial nutrients that play a variety of roles in supporting heart and brain health. But in an incredibly exciting new development, a recent study published in the journal Nutrients in June 2022 has shown that there’s a promising correlation between having higher levels of DHA and a lower risk for the development of Alzheimer’s disease!
Here’s what the study found, and why we’re so excited about how we can use this information in the fight against Alzheimer’s and other neurodegenerative disorders.
Omega-3 fatty acids are a type of healthy polyunsaturated fatty acid (PUFA) that play a variety of anti-inflammatory and supportive roles in the body. They’re especially important for your cardiovascular and central nervous system (in other words: your heart and your brain).
While there are several kinds of omega-3s out there, two of the most important kinds to know about are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA for short). Both EPA and DHA are thought to play protective anti-inflammatory roles in your body. In addition, DHA is an integral kind of fat found in your brain cells that helps with both its development and its function. And as more and more research is starting to show, it may be a critical factor for supporting your brain, especially as you age.
This study, led by Dr. Aleix Sala-Vila of the Fatty Acid Research Institute, aimed to understand the correlation between DHA status and the risk of developing Alzheimer’s disease, a severe neurological disorder and form of dementia that progressively impairs memory, behavior, and cognitive abilities.
To do this, they conducted a prospective observational study within the Framingham Health Study, an ongoing population-based study among participants in Framingham, Massachusetts. A total of 1,490 eligible participants were evaluated in this study, all of whom were dementia-free American adults over the age of 65.
In the study, researchers took blood samples from each participant to measure the levels of DHA in their blood. They then followed up with participants after several years (up to 14 years total, but with an average median of 7.2 years between the initial DHA measurement and follow-up). In the follow-up, researchers looked for Alzheimer’s disease, as well as all-cause dementia and other neurological events.
After the follow-up, a total of 131 cases of Alzheimer’s disease were documented after this follow-up.
One of the biggest findings from this study was that the people who had the highest levels of DHA in their blood were significantly less likely to have developed Alzheimer’s disease than people with the lowest levels of DHA. In fact, the researchers found that the participants with a baseline of DHA above 6.1% (the top quintile) had nearly half the risk of developing Alzheimer’s Disease than those with a DHA level below 3.8%, the bottom quintile!
In other terms, the researchers concluded that these high levels of DHA translated to a gain of 4.7 years free from the development of Alzheimer’s disease.
In addition to their overall analysis, researchers also took a close look at people who carry the allele Apolipoprotein E (APOE4), a gene that has previously been found to be the strongest risk factor for developing Alzheimer’s besides age. In this study, they found that people who carried the APOE4 gene showed a greater benefit in DHA than people who do not carry the gene, suggesting an exciting role in the prevention of Alzheimer’s even in people who are genetically predisposed to developing it.
TL;DR: Higher levels of DHA were found to be inversely associated with risk for both Alzheimer’s and all-cause dementia, suggesting that increasing omega-3 intake could play a huge role in supporting overall brain health and delaying neurological decline in certain populations!
Omega-3 fatty acids are present in a variety of foods, both plant- and animal-based. However, DHA is best found in fatty, cold-water fish. In fact, the American Heart Association recommends that you get at least two servings of fish every week in part because of their valuable omega-3 stores.
But what if you don’t eat enough fatty fish in your daily diet (as a whopping 80-90% of the American population doesn’t)? The next best way to get the beneficial omega-3s in your diet is with a fish oil supplement! But, be aware as not all fish oil supplements are created equal, sourcing and quality matter.
SFH’s omega-3 supplements are made with wild-caught Alaskan Pollock (no fish farms here!) and are processed using molecular distillation, making it possible to concentrate high amounts of DHA and EPA. Our Super Omega-3 + Vitamin D3* delivers a staggering 4800mg Omega-3 and 3500mg EPA & DHA in just one teaspoon, plus we add 1000IUs Vitamin D3 for a one-stop supplement. Or, check out our Super Omega-3 Fish Oil Gel Caps*, just two gel caps dole out 2000mg Omega-3 and 1800mg EPA & DHA. We wrap our liquid gold in enteric coating to maximum gastrointestinal absorption and minimize unpleasant “fish burps.”
If you are curious about your exact omega-3 levels, this Omega-3 Index Complete Test from Omega Quant not only shows your overall omega-3 index but also breaks down all fatty acid content, so you can hone in on your EPA and DHA levels individually. It’s best to test every four months to track your results from diet or supplementation changes.
Omega-3 fatty acids are proving to be a hugely important factor for supporting your brain health through all stages of life. With Alzheimer’s disease ranked as the sixth leading cause of death in the United States, this study that shows a connection between DHA status and dementia risk points us in a promising direction for how nutritional interventions can keep our brains healthy and happy for the long run.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Erica Digap is a science-minded copywriter specializing in evidence-based nutrition science, fitness, and health content. After receiving her Bachelor of Science in Clinical Nutrition from the University of California, Davis, and working as a consultant and director in the corporate diet industry for many years, she decided to set forth and use her experience and expertise to inspire readers to make lasting, healthy lifestyle changes – one nutritious meal and workout at a time.
The nutrition facts label is probably one of the very first things you’re looking at when you’re buying protein supplements. But before you choose the bottle with the highest grams of protein per serving, wait just a second – there’s more than just the quantity present in each scoop that you need to consider! There’s also another important question you need to ask: How much of this nutrient can my body actually use?
Let’s talk about bioavailability – what it is, why it matters, and how you can find the most bioavailable supplements to get the most bang for your buck.
]]>Let’s talk about bioavailability – what it is, why it matters, and how you can find the most bioavailable supplements to get the most bang for your buck.
A nutrient’s “bioavailability” describes the rate and total percentage of the initial amount of that nutrient that reaches its intended biological destination.
Yes, that might sound like a technical mouthful, but the concept is actually pretty simple: every time you eat something, use a nutrition supplement, or take a prescription drug, you’re taking in a certain amount of nutrients or active components, and you want your body to use that serving for health and wellness benefits. But depending on a variety of factors, like how well your body can digest the source, your body may not be able to absorb the entirety of the initial serving. Your body will be able to use more of that amount for its intended benefits in supplements with high bioavailability, and less for supplements with lower bioavailability.
To put it in simpler terms, the bioavailability of a substance determines how much of it your body is actually able to use!
When something has a low bioavailability, it means that you aren’t able to absorb as much of its active component as you would probably like to. So ultimately, you’re reaping fewer benefits from taking a supplement with low bioavailability than you would with a supplement with higher bioavailability.
One key example that shows just how much bioavailability matters is when you take a look at protein supplements. Protein is a nonnegotiable for many athletes and fitness enthusiasts: it helps your muscles recover and rebuild after a workout, which ultimately helps them grow bigger, stronger, and better trained. But not all protein sources are equally bioavailable which means that you may not be getting the same biological benefits between different foods and supplements even if the grams of protein present are the same.
Another thing to consider is the kind of protein that you’re getting from your protein sources.
On a chemical level, protein molecules are made up of long chains of amino acids, some of which your body can’t make on its own. So you need to get these kinds of amino acids (called “essential” amino acids) from your diet to form complete protein molecules.
Based on the kinds of amino acids present, there are two different kinds of protein you can get from food and supplements:
Generally, complete protein sources are ideal since your body can use them immediately to help build and repair muscle, unlike incomplete protein sources.
Some of the most bioavailable protein sources for working out and eating well:
Your supplement’s bioavailability can determine just how useful they are in your quest for better health and wellness. When shopping for protein supplements, make sure you’re going for the highest-quality products available so that you can reap the most health and fitness benefits with each shake.
Erica Digap is a science-minded copywriter specializing in evidence-based nutrition science, fitness, and health content. After receiving her Bachelor of Science in Clinical Nutrition from the University of California, Davis, and working as a consultant and director in the corporate diet industry for many years, she decided to set forth and use her experience and expertise to inspire readers to make lasting, healthy lifestyle changes – one nutritious meal and workout at a time.