NordicTrack S22i Studio Bike

4.5

• Dimensions: 60" L x 22" W x 63" H
• Resistance levels: 24
• Available programming: Yes (requires iFIT subscription)
• Weight capacity: 350 pounds
• Type: Spin

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When I got an opportunity to review the NordicTrack S22i Studio Cycle, of course, I said yes. I had been shopping recently for an at-home option for cycling during the rainy winter months in Oregon, so trying out this cycle was an exciting prospect. Indoor exercise equipment has come a long way from when I was in my early 20’s and there are many affordable options for those who want to skip the gym occasionally or try a training program on their own.

NordicTrack as a brand has been in the business for a very long time. In fact, my 12-year-old treadmill is a NordicTrack (and it still works perfectly). NordicTrack has a history of creating long-lasting and quality products for gyms and for home use. From those I’ve talked to, NordicTrack is a household name and is commonly recognized from the average Joes to fitness enthusiasts. Most agree, there is a place for stationary equipment in the home.

About the NordicTrack S22i Studio Cycle

The S22i is a fully adjustable stationary bicycle. It has a 22” adjustable touchscreen that includes two digitally amplified speakers and an auxiliary port. There is also an HDMI option to use with a TV, but you may not need to because the monitor can tilt and also rotate 360 degrees.

The bike uses wifi to connect to NordicTrack’s iFit programming, where all the workouts are housed. You can track your stats, adjust the volume, and much more via the touchscreen. The monitor also includes an AutoBreeze adjustable fan, so when you are riding the hot mountains of Chile, you can feel the wind on your face.

The flywheel is inertia enhanced and offers SMR (Silent Magnetic Resistance) technology, so the spinning is very quiet. There are leveling feet installed on the base, so the bike remains stable during the workout. The frame is commercial-grade steel construction and is rated for riders up to 350lbs.

Every part of the bike is adjustable, from the saddle position to the handlebars, and it is easy to customize the ergonomics to fit a range of body types. The bike comes with regular bike pedals and straps, but can be changed to pedals of your choice.

The multi-position handlebars of the S22i start near the seat of the bike for closer hand positioning and go up to near the screen where adjustable OneTouch controls sit on the handlebars for manual resistance (24 levels) and incline adjustments from -10% to 20%. The handlebars have a non-slip grip, as well.

The saddle is adjustable vertically and horizontally to fit a range of inseams and comfort levels.

The studio cycle comes with a 1-year iFit membership, which gives you access to hundreds of rides of all types—studio, beginner, mountain bike, road bike—and includes off-the-bike training options. In addition, the S22i comes with two 3lb dumbbells that are used in some of the workouts that are guaranteed to make you thirsty, so it’s a good thing there are two places for water bottles.

The workouts include boot camp style workouts, high-energy studio sessions, trainer-led global workouts, incline cycling, yoga, and full-body options, among many others. There is just about every type of ride and difficulty level available along with varying options for length of rides, some as short as 20 minutes, others longer.

The frame of the S22i is 56.9” high, 55” long, and 21.9” wide, so it is small enough for apartment living or storage when necessary. The bike only requires a regular wall plug-in for power and can be easily moved when needed via small wheels attached to the frame. There is a 3-year parts warranty and a 1-year labor warranty included should anything come up.

NordicTrack iFit Programming

Once connected with wifi, and you are logged into your account, the user has a vast amount of programs to choose from. New workouts are uploaded daily and there are a wide variety of trainers to choose from depending on your mood, or your goals.

The programs all offer interactive training, so as the program moves along, the trainer adjusts the incline and resistance for the workouts. You can override this feature at any time during the workout, but you will most likely hit the calorie and watt goals if you are able to keep up with the cadence and allow the bike to adjust for you.

iFit programming uses Google Maps, so you are able to see parts of the world you might not normally during your training rides otherwise. With your login, your stats are tracked and will show weekly totals along with ride totals. The program is multi-user friendly, so four profiles per membership can be created so the whole family can track their statistics.

Pricing and Delivery

The S22i is $2999 (currently there a discount of $1000 applied to the cart) and includes a 1-year membership to iFit. There are financing options available, as well.

There is an option for White Glove Delivery and Installation for $249—this includes delivery, assembly, and installation. If you opt not to go with the delivery service, shipping is free and there is a 30-day return policy across the board.

So, What Did I Think?

This is one great looking bike. The quality of the frame and components are all very good. The engineering behind the design is well-researched and planned. Everything you need is within easy reach when you are spinning, so if you need to grab your weights, get a drink of water or adjust the resistance, it’s all quickly available.

I think the workouts available on iFit are truly fabulous—there really is something for everyone at every level. There is a wide variety of coaches, and some are former Olympic athletes. When you are riding, the experience is that you feel like you are there with them. All of the coaches are encouraging for the duration of each workout and all are excellent at communicating cadence and positioning during the ride so that you can get the most out of the workout.

The seat took a few sessions to get used to, as I expected. It can be easily switched with another seat type if it is not to your preference. By the third ride, I didn’t even notice the seat. My first few rides were with the pedals and straps included with the bike.

They are quality components, but for my preference, I switched those out for clip-in pedals and even though I got a lot out of the workouts, to begin with, the clip-ins made a big difference in my ability to keep up with the cadence needed on some of the workouts. If you decide to purchase an S22i, I highly recommend installing clip-in pedals—the swap was fast, just a few minutes.

The bike is stable while you are riding and does not feel flimsy or light if you stand up and sit down quickly. The handlebars provide a comfortable hold and grip whether you are standing or sitting. At first, I couldn’t get the handlebars to move up and down but realized that because the monitor is part of the handlebar assembly, it took more force to adjust. It is easy, but some pressure does have to be applied. The seat adjustment is much easier because there is no weight on the piece that slides into the frame.

The fan works well and the screen is very responsive to touch during the rides. The background music can be adjusted separately from the voice of the trainer, so you can get as little or as much of each of those as you would like during your workout.

The top of the screen tracks your stats during your ride, so you know where are you are at during the ride, and at the end of the ride your totals are calculated and displayed. There is a separate warm-up and cool-down before and after each workout at a few minutes each. Some of the workouts provide warm-up and cool-down instruction within them as well.

One thing that I did notice is that the first time the incline adjusted, the sound of it surprised me. It isn’t silent like the spinning is. It works very well and is part of the workout so after the first couple of times hearing it, I got used to the sound. Besides, I should be pedaling hard enough I can only hear the trainer’s instruction, right?

The bike can also be used manually, so if you opt not to do a workout, you can still use it as a regular stationary bike. One cool thing is that with the HDMI cable, you can play the ride on your TV. I have a separate good ol’ spin bike and my daughter sometimes hops on that and rides along beside me, and that makes it even more fun.

The Bottom Line

My opinion is that this bike is well worth the money. Along with the 30-day return policy, if you don’t like it, you really can’t go wrong. It is great fun and something that I look forward to using each time. This is an excellent purchase and I don’t see a downside to this bike. Everything works as it should and as advertised.

Two very enthusiastic thumbs-up from me.

We do not get paid to provide reviews. We may receive affiliate payments for links to Amazon for purchases. They’re not worth the price of selling your soul so, our integrity remains unsullied.

The post Everyone’s Bike: The NordicTrack S22i Review appeared first on Breaking Muscle.

To help sculpt your arms and make them photo-ready, here are 10 exercises to pump up your arms using items that you can find almost anywhere (no gym or exercise equipment required).

Repeat each exercise for 5 sets of 30 seconds each (in other words, do as many repetitions as you can for 30 seconds) 5 times, and take 20 seconds to rest between sets.

Push Ups

There is a reason push-ups are the first exercise that most of us learn. Push-ups will help strengthen the front part of your shoulder and your chest, as well as your tricep, which accounts for the back part of your arm.

This is truly the king of bodyweight arm exercises due to the fact that on the concentric (lowering) component of the exercise you work your pull muscles, and on the eccentric (pushing) component, you work all three heads of your tricep evenly.

Instead of doing a traditional push-up, here is a variation you can do to kick up the intensity. With your hands placed slightly outside the width of your shoulders, lower your body and squeeze your elbows in as much as you can so you activate your lats and chest. Lower your chest to the ground, and then push yourself up.

Curls

With just a pair of dumbbells in hand, curls will pump up your biceps. However, if you do not always have dumbbells, you can use anything that you have available to you that will have some weight to it and that you can easily hold on to and maneuver, such as a jug of water. Your biceps are the front facing part of your arm.

Curls emphasize every component of the bicep and work all parts of your biceps evenly.

When you perform this correctly, you work both the long head and the short head of your biceps, the deep part of your bicep responsible for the shape of your arm closer to the elbow, as well as your forearms.

Start with your hands facing each other at thigh level. Then, elevate your hands up to your shoulders, rotating them inwards and aiming to bring your pinky finger to point outward toward the outside of your arm.

Equipment needed: Pair of dumbbells, a jug of water, or other household items.

Diamond Push Ups

Diamond push-ups are going to work your triceps further. By bringing your hands in, you will emphasize the clavicular head of your pectoralis. It will also emphasize the lateral head of your triceps, the outer head. This variation will allow you to feel more in your triceps.

Use the same movements as the basic push up. However, with this push-up variation, you bring your hands in to form a diamond on the floor. From there, lower yourself down to the ground until your chest is touching the floor. Then, raise yourself back up.

Hammer Curls

Just as the name suggests, with hammer curls you will hammer out the long head of your biceps.

This variation of the curl will emphasize the long head of your biceps, which will help add fullness to your arms.

Using a pair of dumbbells or a pair of weighted household items, keep your palms facing each other at thigh height and bring the weights to your shoulders.

Focus on squeezing your bicep muscles during the curl movement. Each repetition should be quick and take no less than two seconds each.

Equipment needed: Pair of dumbbells, a jug of water, or other household items.

High Low Plank Tricep Extension

The high low plant tricep extension is going to engage your core. This emphasizes the long head of your triceps, which will add width and size to your arms. Your core strength is a factor in your capacity to do the exercise smoothly.

Starting in a high plank or push up position, lower your body into a low plank. Throughout the entire motion, your body will not rock left to right.

You will know that you are doing this correctly by both elbows and forearms meeting the ground simultaneously. Your elbows will be pointed out at roughly a 45-degree angle.

Then, push your hands down into the floor and extend and raise both arms up together, raising back into a push-up position. Make sure to squeeze your triceps together during all of your movements.

Flat Curls

Yes, you read that right, another type of curl—we are going to curl and curl and curl some more. We are going to make sure we make those arms scream!

These curls are going to emphasize the short head of your biceps, which gives your arm the peak. These are most likely going to be the most difficult arm exercise for you to perform.

This time, keep your palms facing outward and perform a curl movement. Focus on keeping your upper arms glued to your side, and bring your palms up to your shoulders. Squeeze your arms tight toward your body, and don’t let the weight go.

Equipment needed: Pair of dumbbells, a jug of water, or other household items.

Dips

Dips are another total arm movement that involves a pressing to engages your triceps, deltoid, and pectoralis.

Dips can be done with your feet and hands on several different surfaces to increase or decrease difficulty and core activation, as needed.

An L-sit dip is a great dip to activate your core. To perform an L-sit dip, use two chairs (larger chairs provide more stability, so the larger the better). With one hand on each chair, pick yourself up and kick your legs out.

You are looking to achieve a perfect 90-degree angle with your body. Sink down until your hands are roughly placed in your armpits. Then, press up until your arms are straight once again, all while maintaining the L-sit position to optimize core engagement.

Equipment needed: 2 large chairs.

Concentration Curl

Yes, another curl! This is variation is going to remove any movement from the back of your arm, by bracing it against your leg. Just as the name suggests, you are going to make sure that you focus all of your energy on the bicep (and don’t let yourself cheat).

You will work the biceps evenly when you keep your hands upward facing the ceiling. This curl variation is going to make your arms burn if they aren’t already.

To do a concentration curl, press your triceps against your inner thighs to stop your arm from moving. Then, bring your weight up to your shoulders. Again, focus on squeezing the tricep muscles. Do not rush through your repetitions.

The time that you spend under tension is one of the single most underrated variables when it comes to exercise. By increasing the time under tension, you increase the amount of work that your body has to do.

Equipment needed: Pair of dumbbells, a jug of water, or other household items.

Lateral Push Up

Lateral push-ups are going to make your shoulders do a ton of work. You are removing one of your arms from the motion that you are performing, forcing a deeper more intense burn in your triceps.

For this push-up variation, push your hands out as far as you can reach on both sides of your body. Then, bend one elbow to push your body over toward your elbow, while still keeping the other arm straight. Then go to the other side, contracting your triceps with every repetition.

Zottman Curls

Yes, for our final arm-specific exercise, we are going to do another variation of a curl! The Zottman curl this is going to greatly increase your time under tension.

You are forcing the brachialis to do extra work with the rotation at the top and bottom of the exercise. You will squeeze through the motion, which will force even more of a pump into your arms. These will take any extra energy that you had left in your arms and completely drain it.

Do a traditional curl on the way up and rotate your arms with your pinky finger facing out. Then at the top of the movement, flip the dumbbells over so your pinky is facing in. Then, return the dumbbells down to your thighs. Flip back over and repeat.

Equipment needed: Pair of dumbbells, a jug of water, or other household items.

See more fun workouts and simple exercises to do at home.

The post 10 Do Anywhere Exercises for Strong Arm Muscles appeared first on Breaking Muscle.

Below are my top five tips to help you get fit over the age of 50.

We all have that moment when we realize that we need to take better care of ourselves. For many of my clients, this moment comes sometime in their 50s. When this moment occurs later in your life, it is important to make sure that you are approaching your health and fitness appropriately to ensure that you are mitigating risk of injury and that you are setting yourself up for success.

Below are my top five tips to help you get fit over the age of 50.

1. Focus on the Process

While you can still see amazing results in your 50s, it is far more significant to build out a healthy living pattern. You are not going to see results as quickly as you did when you were younger. As we age, it is more difficult to burn fat and build muscle.

If you make yourself process driven rather than focusing on the results that you are looking for, you will develop habits that will perpetually help you be healthier and in better shape. If you shift your objectives to the behaviors that will get you results, not only will you see the body changes that you are looking for, you will also stop the yo-yoing that you have experienced throughout your adulthood.

It is also shifting your goal to something that you have complete control of and allows for you to pivot your behaviors to fit your goal as it changes. Your goals will shift over time. While today it may be just to keep up with your kids and be able to play basketball again or to simply lose 20 pounds to not have to buy new clothes, after you accomplish one goal, your goals will shift to another.

If you focus on the process, you will have the right pattern. Then, you can adjust the diet and exercise variables to fit your goals as they evolve.

2. Focus On How the Workout Feels

Realize that regardless of age, what we are capable of can change on a daily basis. It is certainly appealing to look at your workouts and look for a linear progression from workout to workout. However, regardless of age, progression does not work exactly like that.

It is more like the way the stock market progresses; it has peaks, valleys, and plateaus. With each workout, you should take your time and view your workouts more as easy, medium, and hard days. Don’t worry if the weights you use from one workout to another drop, focus on the specific level of intensity you are training with.

Depending on how your body feels that day, what you can do may change. In your 50s, it becomes far more difficult to add muscle. No matter if you are a man or woman, your body’s natural testosterone levels have dropped.

The amount of calories you can burn in a single workout has dropped, which is due to the decrease in your maximal heart rate being directly linked to the amount of energy you use in a workout. When people told you that it would be harder to lose weight or get in shape in your 50s, they were right. However, realize that harder is not impossible.

3. Lift Lighter, Focus on Volume, and Muscular Contraction

When you first thought of weightlifting, especially if you are a man, you look at the amount of weight you are lifting as the key indicator to your progress. STOP THAT! You are 50-plus now. I hate to break it to you but the concept of consistently increasing the weight you are using on a regular basis will lead you on the road to injury.

Instead of using that variable to determine how good or bad a workout session is, use how the muscles feel or how many reps/sets you did with the weight. Attempt to get the deepest muscle contraction that you can possibly get while using the lightest weight and perfect form.

Lifting heavy with low volume places more stress on the joints. Working with lower percentages of your single rep maximum effort will help protect your joints. You can get an amazing workout and progress your strength and gain muscle while training with a lower intensity and a higher volume. Instead of focusing on the amount of weight that you are lifting, focus on the muscular contraction that you are getting from the lift.

Train with higher volumes where you are still able to work through progressive overload training. Progress occurs when we introduce stimuli that our body is not using to ask the muscles to do more than they are used to doing. Working at higher volumes allow us to progress the number far away from the most weight you can lift.

4. Don’t Get Hurt

I don’t care who you are or what your specific goals are, nothing slows progress more than getting hurt. You are 50-plus now. There is no need for you to ego lift and be a hero in the gym. You need to take care of your body.

Progress slowly, always listening to your body and if something doesn’t feel right, figure out why. An injury can limit you both in your training and in your everyday life. Always listen to your body.

Over the years, your body has developed different imbalances and movement patterns. Understand that these imbalances can impact the way that you perform exercises and at times the exercises that you can perform. It is important that you listen to your body and pay attention to the objective of the exercise.

All too often, people come to me performing exercises to develop one part of the body and only feeling it in another, such as women performing squats to develop their butt, and only feeling it in their quads, or men performing bench presses to build up their chest, but only feeling it in triceps. These muscle imbalances need to be paid attention to, and while both examples are common, improper muscle activation can lead to injury, at the very least.

As I tell my clients, “if you don’t feel it in that area, odds are the exercise isn’t working it.” Understand that there is no single cookie cutter “right” way to perform most lifts. The lengths of your muscles and your bone structure is something that is unique to you.

If you go into every exercise with a specific objective (muscles you are looking to activate with a defined purpose), you are able to listen to your body to discover the appropriate from to get the results that you are looking for.

5. Make Recovery a Focused Part of Your Program

You are now at a point in your life where you have enough going on that if you don’t plan it, it doesn’t happen. You need to look at recovery not simply as a passage of time, but rather as an active part of your program that is necessary for you.

Recovery can take on many forms from working with professionals like a massage therapist, physical therapist, or chiropractor, and can also be an activity you perform like stretching every morning, meditation, yoga, and foam rolling. A complete program will incorporate both of these.

Your training is only a small part of your overall fitness and health program. Also, take the time to work on your recovery. Yoga and other stretching techniques will elongate the muscles and help them recover. If you are feeling acute pain in any area of your body, you should consider seeing a physical therapist or chiropractor to develop an understanding of what is going on with your body.

Even if you are not feeling any issues currently, you should consider working with professionals to aid in your recovery. Working with professionals on the prevention of injuries can and will improve your training, and help you be healthier and feel less pain.

Regardless of what your goals are, you can see amazing results beyond your 50th birthday. However when you are getting started, you should shift your focus to help ensure your longevity and health.

The post 5 Tips to Get Fit Over 50 appeared first on Breaking Muscle.

What many people may not realize is there are actually some advantages to doing lower body training using your body weight. When you drive more weight as you often do training both legs together, you sometimes emphasize the imbalances of your lower body. When you train each leg individually, you even out your legs.

In the exercises below, you are going to really emphasize each leg separately to even out the power and strength from which your legs can produce. Repeat each exercise for 5 sets of 30 seconds each (in other words do as many repetitions as you can for 30 seconds) 5 times, and take 20 seconds to rest between sets.

Jump Squats

Jump squats are a maximum effort exercise with every repetition. By applying maximum effort from your legs, you engage all of the muscle in your legs to their highest potential.

To start, place your feet apart in a position in which you will be able to jump your to highest height. With your feet in that position, drop your hips back as far as possible while pushing your knees out to have them under your hips.

Jump up with a single motion, jumping as high as you can. This explosive, dynamic exercise will work your entire leg and really get your heart rate up. So it’s a targeted leg exercise and cardio, all in one!

Bulgarian Split Squats

It’s time to make those legs burn! The Bulgarian split squat is going to help stretch the rear leg while strengthening your front leg by loading up your weight on your front leg.

Feel free to grab dumbbells or weights to increase the difficulty of this exercise. Place your feet on a surface, be it a chair, bed, or a bench, and sink down as low as you can.

Drive vertically upward so that one foot is off the floor. To increase your heart rate, you can finish this with a hop or jump. Repeat until you finish all of your reps on one side, then repeat on the other leg.

Equipment needed: Chair, bench, or elevated surface (optional weights)

Pistol Squats

Boy, oh boy! You knew pistol squats were going to be in here somewhere, didn’t you? This nasty exercise will truly test your balance, flexibility, and mobility, as well as give you an awesome contraction in the quads both statically and dynamically.

If your balance is great, start by kicking your leg out to a 90-degree angle. Squeeze your leg as tight as possible, and sit down as low as you can. From there, drive upward using only your leg that is on the ground.

Then repeat. Complete one side before moving onto the other leg. If your balance is not great, you can go down to a surface and drive up from there.

Equipment needed: Chair, bench, or elevated surface

Single Leg Squats

Single leg squats are going to push that balance and core strength threshold. These are going make both your quads and hamstrings scream. As you lower your body, your hamstrings are going to be fully engaged. Then when you raise up, your quads will kick in and yell at you.

Kick your leg back and attempt to sink all the way down until it touches the floor. Look to keep all of your weight on your front leg. Drive up, kick your back leg forward, driving your knee. Finish all repetitions on one leg before you move to the other leg.

Curtsy Lunge

It’s time for a curtsy lunge! Yes, the hardcore transformation specialist just said curtsy. Yes, curtsy like what little girls are taught to do when they say hi to someone with whom they are supposed to show respect.

You know, the same curtsy that you did mockingly when someone told you to do something you didn’t want to do and you replied, “yes your highness.” A curtsy squat is that funny looking lunge that you weren’t exactly sure what to make of it the first time you saw it. It is an awesome exercise that is going to hit your glutes hard.

Tuck your one leg behind the other, and with legs crossed, sink down. You will feel a deep and tight activation of your glute and outer thigh. Come back to an upright position. To increase difficulty, you can add weight or do all repetitions on one side and then shift to the other leg.

Reverse Lunge

Reverse lunges are going to back down the intensity for a bit. You will feel some serious burn with this exercise.

Beginning with your legs shoulder-width apart, reach one leg back and sink down. Then, raise upward back to a standing position. Again, like with the single-leg squat, kick your leg forward, and point your knee at the end of the repetitions.

Lateral Lunge

This is a lovely little nugget. The lateral lunge is a simple yet effective leg exercise that will have you fully loading your weight on each leg and it will force maximum activation in the quads and glutes.

Reach your leg laterally from the midline of your body while keeping the opposite leg straight. Sink your weight down into the leg you reached out.

Foot Over Toe

Foot over toe is the simplest and meanest exercise you have ever done. There is a chance you might shed a few tears, but that’s okay. You will feel this in muscles that you may have never felt before.

Sit on the ground with your back against a wall and your legs out straight in front of you. Squeeze your quads tight enough to pick your heels up off the floor. Raise the heel of your one foot as high as you can over the toe of the other leg without bringing it in towards the middle.

Do not let this leg go all the way back to the floor. As your mobility increases, so will your range of motion for this exercise.

Yoga Squats

It’s time to make sure that you are attempting to cleave the meat off the bone. Yoga squats are going to start to hone in on particular parts of your leg. This squat variation will work more on the outside sweep of your quads and butt.

While standing with your feet in as close to each other as possible, squat down. While squatting, make sure to emphasize pushing your knees out and keep your hips back to maintain the proper squat form.

Pause Squats

Staying still has never felt so painful. When you finish off with pause squats, you will feel a mean tightness in your legs. Your butt will hurt. You will feel everything deeply.

With your feet in a standard squat position, push your knees apart. Squat as low as you are comfortable without causing pain or injury. Hold for a count of 5-10, the longer the harder the exercise. Then drive upward.

Never Miss a Leg Day

Knock out all these exercises in this order to really feel each muscle of your legs burn. Add weights as you get more advanced.

Take your time with each repetition. Work through 5 sets of 10 repetitions for each exercise to get a deep burn throughout your legs. Now, wherever you are, you can have a great leg workout, no equipment required.

And don’t forget to fuel up your body with adequate nutrition for recovery. To optimize your leg workout, make sure that you fuel up with a high-quality protein, one with a full amino acid profile. If you do not fuel your body, it will betray you.

See more simple workouts and fun exercises to do when stuck at home.

The post 10 No Equipment Needed Exercises for Strong Legs appeared first on Breaking Muscle.

It is a terrible thought that all of our hard work getting our meals ready may go to waste if we can’t keep things cold. Or we may have to eat out and compromise our goals due to convenience.

Even when you meal prep, sometimes you just don’t have anywhere to put your meals when you leave your home for the day. Packing a full-size cooler isn’t always practical, and some of us don’t have access to a refrigerator during the day.

It is a terrible thought that all of our hard work getting our meals ready may go to waste if we can’t keep things cold. Or we may have to eat out and compromise our goals due to convenience.

Lucky for us, Six Pack Fitness solved this whole problem. The bags they have created come equipped with containers and reusable freezer packs that are easy to use, fast to clean, and no trouble to organize.

There are a variety of sizes and styles to choose from, and Six Pack Fitness really has put the time and research behind their product to create a quality, usable meal solution. Some of the bags have additional storage and computer sleeves.

A Sample of Six Pack Bags

I received the Renee Meal Management Tote, the Titan Messenger, the Commuter Backpack, and the Cube. They all arrived in excellent condition with everything included that is needed to use them immediately.

The reusable freezer packs are designed to be frozen flat and they slide in next to the meal containers to keep food as cool as possible.

The Renee is a professional looking women’s tote with space for four leak-proof meal containers and three freezer packs.

Inside is a pocket for up to a 15” laptop and additional storage. The square meal containers hold 20 ounces each and are BPA and PVC-free. The bag is $169.99 and includes two small freezer packs and one large freezer pack. There is also a small supplement container included with the bag.

The inside of the tote is lined and the outside is a durable vegan material that is easy to clean. Black, red, and blue are the available colors in this bag. The handles are comfortable to carry as a tote or over the shoulder if desired. This is a very well-designed tote that kept practicality and the user in mind.

The Titan Messenger comes in black and has a padded shoulder strap for one shoulder wear or cross-body wear.

The Titan is $149.99 and has four leak proof meal containers with a similar inner organizational layout to the Renee bag. The reusable freezer packs are included along with a 20 ounce supplement container and mesh pockets to store water bottles and shaker cups.

There is a laptop sleeve capable of holding a 15” laptop and the main compartment has enough room for additional items, as needed.

The Commuter Backpack is excellent for hands-free use while traveling or commuting to work and the gym.

This bag is $149.99 and has a number of pockets and a very large, lined inner interior. This bag features room for the three meal containers and three gel ice packs.

The meal container compartment zips from the front on this bag, so your items loaded in the interior of the bag stay packed and undisturbed in the upper portion.

The Cube is most like a traditional lunchbox and holds three containers.

It is ideal for small spaces or when you need a simple meal storage tote. The Cube is $39.99 and has a shoulder strap with two freezer packs included.

It features two expandable side pouches that are ideal for water bottles and smaller items. There are currently three color options available for the Cube: black, mint, and deep grape.

Replacement containers and freezer packs are available on the Six Pack Fitness website along with a number of accessories like utensils, water bottles, and hard shell freezer packs.

Why I Love These Bags

These bags really are awesome. They solve so many problems that people face while trying to maintain their nutritional goals in the midst of life.

The concept and design of these bags are thoughtful and user-friendly. The materials are durable with quality zippers and clasps in all the right places. The bags are designed to keep your food cold from the beginning to the end of your day.

I had been carrying my lunch in a leftover paper bag from a well-known coffee shop— this set up is so much better. If you get one, you won’t be disappointed.

The post Keep Track of Your Nutrition On the Go appeared first on Breaking Muscle.

Goals serve a purpose: to motivate us to become better. When we set goals, we should outline the discipline and resources that will be needed to reach them, like a roadmap. We should have a plan in place to work around any obstacles and detours that present themselves. When necessary, we need to be willing to adjust the goals themselves to match the circumstances of our life.

Many of us fail to fully set goals. Sure, Sunday meal prep and a plan to work out four days this week is a great way to start. But where is our effort headed? I don’t believe we have to have a goal for everything we do, but I do think we are more effective when there is a goal in place, even if the overall goal is simple and small.

The Role of the Micro-Goal

Setting goals seems like it should be an easy thing to do. You pick something you want to accomplish, and you work toward it, right? I want to hike to the top of Mt. Everest. Okay, that’s a goal. But what will it take to get there?

Breaking up a large goal into smaller goals can be a great way to keep your self-confidence going, and to mark progress toward your larger goal. If I was going to hike Mt. Everest, I would start off with making sure I could plan for, pack for, and physically manage many smaller hikes. I might also set some cross-training strength micro-goals, like making sure my presses were in good shape, and that I could do a good amount of farmer’s carries. Outlining my plan for my micro-goals and setting a timeline for them would ensure my progress to my larger goal.

Outlining Discipline

Lately we have published a number of articles that delineate the roles of motivation and discipline. I think that these two concepts have the ability to work together to help us along the path of our goals. Some days we may be more motivated, and some days we may have to enforce more discipline.

When looking to reach a goal, discipline will carry us most of the way. But our micro-goals are useful to provide periodic doses of motivation and focus. This positive feedback loop also helps us create actual change in ourselves as we learn discipline and focus. We can easily be thrown off track if we haven’t reached a point of adopting a lifestyle habit.

By using the process of creating and reaching micro-goals, we can create sustainable progress. Having the goal of hiking Mt. Everest is a goal with a definite end. But the discipline learned, the motivation maintained, and the enthusiasm created while that goal is reached is something that will translate into the rest of our lives.

The post Use Micro-Goals for Macro Change appeared first on Breaking Muscle.

Photo by Bev Childress

When you face an injury, there are two components in your comeback: one physical, one mental. Both parts will need to be addressed when it comes time to step back into the gym. The physical component is the more obvious of the two and includes the body’s recovery and readiness to resume training. The mental component can be trickier. You have to convince yourself to begin training again and strike the balance between aggression and prudence as you push through workouts after injury.

Familiar, Painful Territory

I recently sprained my ankle. It wasn’t at the gym; I misjudged a step because I was wearing my glasses instead of my contacts. Lesson learned. I’ve sprained the same ankle and broken this foot in the past, so while I was annoyed that it happened again, I have at least been here before.

Since I sprained it, I’ve been working through the routine of daily swelling and discomfort. Lots of elevation, lots of ice. It has now improved enough that it is time to get back to the gym. There will be a lot of things my ankle won’t be ready for yet, but I feel it has improved enough to give some of the workouts a shot.

Mentally, the first week or two back in the gym after an injury are always a little daunting. More than daunting; a little horrific, if I’m being honest. There is the fear that my ankle may not be ready as I thought. There is also the worry about how difficult the workouts will feel because I have missed so many weeks. There is the dread of a whole body full of sore muscles. But, I must get back to it, regardless of how I feel about it.

Strategies for a Successful Comeback

As I press the “reserve” button for my first couple of classes this week, I know I must set myself up for success mentally. The right recovery plan for both my mindset and my ankle will speed my return as a whole athlete.

Scale, Scale, Scale

I know I will need to scale my workouts to suit what I feel I can do. Right now, it doesn’t feel like much. I know my ankle will let me know if something is beyond what it is ready for. Being smart about workouts is critical in the first few weeks to make sure the injury is ready for movement, and that the rest of the body doesn’t end up overcompensating and causing strain elsewhere. Carefully planning your training during this time will help, and if someone else is programming for you, talk with them about what you feel you can and cannot do.

Stop What Hurts Immediately

Don’t push it when it comes to your injury. I know that jumping is going to hurt my ankle, so burpees and box jumps are not on the table right now. Even cleans could be an issue, due to ankle extension. However, I will push myself on shoulder press, bench press, pull ups, and any exercise that doesn’t involve repeated extension of my ankle. Discomfort is expected, but if I feel pain, I will know it is time to stop.

Stay Patient

Comebacks might be slower than you expect. Even if you think you feel 100%, you must give yourself time to adjust to the warm ups, workouts, and routine. Make sure that you are honest about how you feel, how well you’re moving, and how fast you’re progressing. If you are used to being at the top of the leaderboard, you may need to adjust your competitive nature until you are fully recovered.

Have a Plan for Recovery

Know that you may need to make your foam roller handy to help with sore muscles. Be ready with some Epsom salt baths, ice, and a plan for mobility. Going in with a plan for how to take care of yourself during recovery will help negate any discouragement due to setbacks as you resume training.

You cannot expect to get back into your usual routine after an injury without skipping a beat. We all wish we were never injured. But despite our best efforts, injuries do happen from time to time. Having a workable plan in place to resume training will save you from prolonging your return with unnecessary setbacks.

The post Have a Plan for Your Comeback From Injury appeared first on Breaking Muscle.

Good angel on one shoulder, bad angel on the other. One little voice whispers to you that you can do something, the other that you can’t. One insists that you want something, but the other reminds you that you shouldn’t have it. We all face the internal struggle to make good choices while weighing the options. We all have this internal dialogue.

“I deserve” are perhaps the two most dangerous words in fitness. On the one hand, it can be the appropriate recognition of diligent work. But far too often, we use it as a license; a shield to hide ourselves from the consequences of choices that we know aren’t in line with our goals.

The “Worthy” Fallacy

There are many athletes who have their nutrition dialed in. They may be tempted by the “I deserve” mentality, but they resist wavering from the nutrition goals they’ve set. How do they do this? They possess a high degree of discipline, which takes practice to achieve. Or perhaps they had an experience with weight loss that has permanently shifted their mindset, because the idea of going back to their prior weight is not an option for them.

This is one case where the dictionary can be instructive with our mindset. Merriam-Webster defines deserve as “to be worthy of, merit, fit or suitable for reward.” When we apply the phrase “to be worthy of” to the pan of brownies, it seems a little weird, right? Am I worthy enough to eat the brownies?

The mentality that we are, or are not, worthy enough to consume any food becomes a dangerous mindset, when it comes to nutrition. It is a concept that can equally encourage eating too much or too little. Many of us have such a poorly formed concept of ourselves and our worth that the chances of accurately applying “I deserve” to our nutrition are next to zero. For that reason, I think it is best to purge those words from your vocabulary.

How to Rid Yourself of “I Deserve”

I work with an amazing dietician who has taught me so much about my mentality when it comes to my personal nutrition and goals. Her approach is not about dieting; it’s about lifestyle, and creating a reasonable, manageable nutrition plan that can be maintained and incorporated into the average person’s life for long term health. The following items are my takeaway points from the conversations she and I have had. Instead of chasing the concept of what I deserve, I focus on the following points:

Plan Your Meals and Treats

Meal planning and prep are sometimes not very fun. But they are really important if you have training and fat loss goals, or even if you are looking to maintain where you currently are. Having food purchased and prepared for your week relieves stress and anxiety, because you will know exactly what you are to eat and when. Instead of making a half-dozen decisions a day on portion size or selecting healthy foods, you do it once, at the beginning of the week.

Don’t Make It Weird

If you’ve planned your nutrition for the week, you probably also know in advance that you have a friend’s birthday party at a brewery on Friday night. Have you planned your nutrition during the early part of the week to account for the beer and cupcake you will have on Friday night? If so, great! Enjoy the heck out of that beer and cupcake. If you haven’t worked the potential for additional food and drink into your nutrition for the week, then decide beforehand whether you are going to partake and go outside of your goal for the week, and then stick to your decision. Only you can decide what you are willing to have (or not) in a given social situation. If you need to politely decline at the party, do it. But don’t make it weird and go into detail about your nutritional goals for the week to uninterested listeners who are having beer and cupcakes at the party. If you’ve decided that you are going to have the beer and cupcake, keep it reasonable, and don’t decide in the moment to have 10 beers and 7 cupcakes. Remember your goals in that moment.

Use Moderation

News Flash: Food is delicious. There are world-renowned restaurants for a reason. If you are going to your favorite restaurant, have your favorite meal while you’re there. Life is meant to be enjoyed! But if you know your nutrition has been off all week, and that dinner comes with a side of anxiety, then adjust your mindset accordingly.

Be Accountable Outside of Yourself

Having likeminded friends when it comes to training and nutrition is one of the most valuable assets you can have. I have a friend who works with the same dietitian, so I message her when I’m struggling, or proud, or just having a frustrating day. Friends to offer support or cheer you on can help you feel like you’re not alone with your nutritional goals.

Focus on Your Goals

Where does your nutrition fall in line with your goals? Are you willing to compromise your goals that day, or that week, to have what you want? If so, then decide and be prepared to own that decision. If you know that you have to run 10 miles the next day, the deep-fried fish basket may not be the best choice. That doesn’t mean never to have the fish basket, it just means there is a better time in your training plan to have it. Think outside the present moment. That perspective may help make many decisions for you.

Nobody Deserves Candy

If you incorporate one or all of the above concepts, I believe you can get yourself out of the “I deserve” spiral. Enjoying food is important. Instead of deserving, enjoy. Instead of earning, enjoy. Don’t work out in order to eat candy. Sit on that beanbag chair eating Cheetos every now and again, and please, don’t do burpees afterwards.

By replacing the emotional reaction with an objective assessment, you’ll place yourself in a position to make more rational decisions and reinforce positive behavior more consistently.

The post Remove “Deserve” From Your Fitness Vocabulary appeared first on Breaking Muscle.

Photo by Bev Childress

I’ve never been an intense exerciser. I don’t have an intense personality, and while I work quickly and with intent, there is no real spark to anything I do. When I first found my body was capable of any athleticism, it was distance running. Training for half marathons was something I discovered my body could do, and this was before CrossFit was available in my area. I’d go out for long runs, nursed injuries, and ran six half marathons one year, finishing the season with the Portland marathon. I haven’t run a race since.

Shortly after the marathon, a CrossFit gym opened in my small town. I really liked the difference in workouts as compared to running, and I was learning a lot because everything was new. I tracked all my workouts in my journal, recorded lifting gains, and looked forward to getting up at 4:30 in the morning to go there. I went four days a week. That may not sound intense, but for me, it was more intensity toward exercise than I’d ever had. Sure, training for a marathon is intense, and mentally my brain likes endurance, but finding the spark to push through the end of a CrossFit workout was something I had to learn, and am still learning.

After several years, my intensity waned. I can’t pinpoint the cause; probably just life in general. I stopped going to the gym as often and stopped using my journal. I went through the motions for a time and if I was seeing gains, I didn’t know it. Any amount of intensity I’d had at the gym was gone. My weights regressed to very light, like when I started, and I had no desire to increase them. I would joke with people that my PR was just getting to the gym. It was a bad spiral for me.

Then I stopped going. For four months. Part of it was that I’d stopped seeing progress in general. I’d lost my dedication, not only to myself but also to my body.

What happened?

The Over-Scalers

Over the years, I’ve observed two main groups when it comes to CrossFit workouts.

The first type is like me. They like the workouts, and there is dedication, but the progress is often small. Sometimes there is a lot of regression due to lack of focus, followed by an effort to progress back to the same place as before. Absent any real injury or actual health problems that require time off, this group struggles with a committed mindset and class attendance.

Some progress has stuck with those of us in this group, regardless of our dedication to ourselves at the gym. For instance, I never forget how to move safely. We don’t hurt ourselves, we know what the workouts are, and we know where to scale to get the most we can out of our workout, almost to a fault.

We complete the workouts, but maybe we take more rest than is needed, use chalk when we don’t need it, or rest on the floor for a moment too long during burpees. We may WOD shop, just a little, just enough to see our attendance go in waves. Folks in this group may never progress to jumping on a box; they may stack weights to the same height, but it’s never the box. We may be able to do all our pull ups, but have the band dangling beside us on the bar, just in case. Then after we decide we can’t do any more, not for any real reason, we slide the band over.

All that said, this group isn’t lazy, or afraid. There is merely a lack of the intensity required to really progress at the gym. We cut ourselves short daily. These folks, like me, are still are doing something for themselves, and it is better than just sitting around watching Netflix. We are investing our time, we are doing all the right things, but where is our intensity? Where is the drive to graduate to the wooden box for our box jumps, or to leave the band off the rig during our pull ups? The signs look different for everyone.

There are a lot of us here, in this group. I see us at the gym I go to. I’m part of it. I think we can learn to do more, and I’ll get to that in a minute.

The Hard Chargers

The next group is the intense folks. These are the ones who not only show up to every class, but get after it the whole time they are at the gym. Even the warm up is intense for them. They use every minute to get the most they can out of their time there. They may not always be the fastest or the strongest, but they are more intense, focused, excited. They aren’t necessarily the guy shouting or grunting or making a show of physicality. These are the people that are giving their 100%, every workout.

They see improvement continually. Not with just weight numbers, but in all areas. Maybe they handstand hold for five seconds longer each time they attempt; maybe they increase their double-unders by 10 every month or so. Whatever the area, they see lasting progress. They move from the stack of weights to the actual box, and never go back. They don’t enter they gym mentally prepared to scale their workout. They set up as close to the actual workout they can get, every time.

How do they do it? I have some observations, and a plan to help those of us who lack this intensity to find it.

How to Find Your Intensity: Recruit Your Coach to Help You

I am lucky. I have a coach who has known me for years. He knows how I slack. It’s not his job to find my intensity for me. However, a short conversation with your coach about how you feel like you want to push harder during your workouts is a good thing. Let your coach know you feel you are stalled, or that you are having trouble moving past certain crutches each time you do a workout. Ask them to keep a closer eye on you during your workouts for the next week or two, and make sure that they are aware that you are trying to make a change. Chances are they don’t know you want to do better, so letting them know this will enable them to help you reach some goals.

How to Find Your Intensity: Ask Your Gym Friends to Push You

You know that intense group? Make friends with one of them, if you aren’t already. Tell them you’d like more from yourself at the gym. The great thing about most CrossFit gyms is that the environment is hugely supportive. If you tell your gym-mates you want to push yourself more, they will push you. Share with them that you’d like to add five pounds to your clean, and ask them if they have a personal goal they’d like to see met. Public goals are a good thing. That’s why there are leader boards or PR boards in many gyms. Put yourself on that PR board this month. For something, anything!

Move Past Things You’re Stuck On

You know that band? If you do really need it, use a smaller one. Don’t rest during burpees, keep moving with purpose. Don’t chalk your hands unless you actually will lose your grip otherwise. Avoid making excuses to take breaks you don’t need, during workouts or through the week. Run the whole time. Don’t walk, even if the running is slow. Purposely go to workouts that you’d rather skip. Do it with intent, and make it as hard as you can. Ask your coach what the next progression is for where you are. Have him or her help you figure out where you need to be, then stay at that progression, no matter what.

Move Past Any Irrational Fear

It is true. You can get injured at a gym. You could also get into a car wreck on the way to the mall. There has been a fair amount of negative press when it comes to injury at CrossFit gyms. Things do happen, and life is full of risk. My worst back injury ever was because I stretched wrong. You know that just-woke-up stretch first thing in the morning? I pulled the whole left side of my back into tension because I stretched wrong one morning. I actually feel less likely to injure myself when I am going to the gym regularly. If I sit too much, or if I haven’t gone to a workout in a week or so, it feels like my muscles lose the ability to protect themselves. Continually progressing at the gym with intent will help your body adapt to other life circumstances.

Create Goals for Yourself

Make real goals. Write them down, even if they seem silly. If you have to write down that you aren’t going to rest on the floor during burpees, do it. The intensity that comes naturally to the other group isn’t as easy for us, but that doesn’t mean we can’t learn it and make it a more natural part of how we operate at the gym in order to see progress. One of the best things about CrossFit is that it is measurable. You can set realistic goals and work toward them. You have people to support you while you reach these goals. You may even inspire someone else to make specific goals of their own.

Make Yourself the Most Intense Person at the Gym

This one is hard. And optional, but hear me out. The old adage, “fake it until you make it,” exists because it works. Sometimes, we have to literally fake it during meetings at work; sometimes we have to suck it up and not snap at our kids or our family when we are cranky or have had a terrible day. So try faking it at the gym during your workout. Be that intense person, just for one workout, and see what it feels like to operate at that level of intensity. Make a point to be as intense as you possibly can. Don’t scale anything you don’t have to, and don’t worry if you’re the last one done because you haven’t scaled your workout back as far as you normally would.

Conclusion

I believe that motivation only gets us so far. Dedication is where the real progress is seen. Have I perfected all of the above? Absolutely not. Will I hide from my coach for a couple workouts after he sees this article? Possibly. However, I intend to put each of these into practice so I can move forward.

The post Finding Intensity in CrossFit Again appeared first on Breaking Muscle.

My shipment from Wild Foods included their Wild MCT Oil, Wild Chocolate Powder, Wild Whey, an herbal tea, Grizzly Blend Wild Coffee, and a sample packet of Wild Himalayan Pink Salt. The packaging was professional and can easily be used for storage of the products. When I opened the box, I could smell the coffee, so that’s what I started with. Besides, who doesn’t need a fresh cup of coffee when they are going through a box of treats?

Grizzly Blend Coffee

Wild Coffee comes in a variety of types of beans and roasts. It is roasted in small batches weekly, sometimes even daily, which creates a very fresh bag of coffee upon arrival. Wild Foods is very particular about their coffee, offering only organic, fair-trade Arabica beans.

Opening this bag of coffee was an experience all of its own, it smelled fresh and strong. I recently learned the pour over method for brewing coffee, so I got my grinder out and went through the process. I have found that if a coffee is too bitter, stale, or over-roasted, the pour over method reveals any fault right away. The flavor was excellent once I tasted what I brewed. I would give this coffee a 5 out of 5 for quality and flavor, especially as compared to average supermarket varieties.

Wild MCT Oil

I have heard of MCT oil before, but I had never purchased any, so this was a new one for me. Wild Foods does a good job describing their products, and I learned that MCT oil is made from separating the shorter chain fatty acids from the longer chain fatty acids to create an odorless liquid oil that is quickly metabolized by the body. I’ve recently been working with a dietician and before I tried this out, I asked what she thought of it after sending her a picture of the nutrition facts. She gave me a hearty yes with an emoji thumbs up. Apparently, this is good stuff!

The oil is completely liquefied, making it very easy to measure and pour. It is tasteless and not overly heavy or greasy. From my experience with using other types of coconut oil, I would give this a 5 out of 5 for ease of use and quality.

Wild Chocolate Powder

I rarely buy cocoa powder, so when I first saw the bag of it in my delivery, I wondered how to use it. Wild Foods always sends a recipe book with their deliveries, and there were some ideas on the bag for using it. This chocolate powder is unsweetened and can be added to recipes, smoothies, and it can also be used for baking. I added it to my chocolate smoothies and it brought out a rich chocolate flavor, and my daughter and I used it in a batch of homemade chocolate cupcakes and frosting, very fabulous. The Wild Foods website goes into great deal on this chocolate powder, and it’s a very quality product, another 5 out of 5 for me.

Wild Whey

I was really excited to try the Wild Whey protein powder. It is made from milk and is undenatured, which means that it’s processed at cooler temperatures during the pasteurization process. They sent me a sample of the natural flavor, but there also is vanilla and dark chocolate. Just three tablespoons of Wild Whey has 16 grams of protein and only 80 calories, and there are only about 2 grams of sugar per serving, so it is easy to incorporate into a low-sugar diet.

The powder blended very easily in both a shaker bottle and the blender. The texture of the powder is smooth to the touch and it smells fresh. I added the natural flavor to almond milk with a bit of the Wild Cocoa Powder and a scoop of almond butter for one of my shakes. It tasted great and mixed well. I also tried it with berries, banana, and either spinach or kale. It is a very versatile product and because of the three tablespoon serving, I didn’t experience any stomach sensitivity as I have in the past with other 100% whey products. I would definitely recommend this protein powder; you guessed it, 5 out of 5.

Wild Tea

What was most impressive about this tea is that it looks like tea. By that I mean that there were actual flowers in the bag when I opened it. I received the Wild Herbal #1 9 Mind Herbal Tea Blend. There are 81 flavors of tea available on the Wild Foods site, including matcha. The flavor of this herbal tea was well-balanced, not too strong in flavor, and, most importantly, it brewed well. Some of the less quality teas seem to not release even with boiling water, and this tea had a hearty brew quickly that could be repeated with additional hot water, to taste. I give this tea a 5 out of 5 for flavor and quality ingredients.

Wild Himalayan Pink Salt

Wild Foods offers several types of salt. I had not used pink salt before and I found it to be less “salty” than some of the other types of regular salt I have tried. It can be used for cooking or as a finishing salt. Because it isn’t as potent as other salts, it can also be used to bring out the flavors in drinks and can be used for salt rubs. It contains over 80 trace minerals and can help balance the body’s electrolytes.

I have been using pinches of this salt on everything, my veggies, my chicken, I even tried a pinch in my chocolate protein smoothie. This is a great product for general kitchen use, definitely a 5 out of 5 here, as well.

Wild Foods Is Worth It

When I do reviews, I am always very careful to not heavily endorse any product. I am an average consumer. I’m not an elite athlete, a nutrition expert, or heavily versed in organic products. I like quality products that are a good price and that I will actually use. I like products that are what they say they are. After I received my trial box of products, I actually went on and placed a regular order for other things I wanted. I got another flavor of tea, the Wild Black Truffle salt (which is absolutely amazing) and one of their insulated mugs.

I very highly recommend checking out Wild Foods. They offer a 100% money-back guarantee on all their products and a 10% off code to anyone who visits their site. I have had personal contact with some of the staff, and the customer service is excellent. I cannot say enough good things about these products or this company. Give them a try, honestly.

The post Get Wild: Clean Foods to Fuel Your Body and Mind appeared first on Breaking Muscle.

Raw, Dairy Free, Gluten Free, and Vegan

Powerootz is a pesticide-free raw pea protein isolate blend from Belgium. It also contains organic peanut flour that has only 12% of the fat that regular peanuts contain. There are no artificial ingredients in these shakes. The protein powders are raw, dairy free, gluten free, and vegan.

Each shake contains 19-23 grams protein and can be mixed with water or dairy-free milk of choice. Each serving also has 500mg of raw earth minerals along with 15 superfoods per serving. Powerootz shakes can be used as a meal replacement shake along with a balanced diet, but they do recommend blending in a banana or greens for additional nutrition.

Powerootz Is a Good Blended Shake

After trying each flavor available of Powerootz: Chocolate Peanut Butter Madness, Peanut Butter Bliss, and Cacao Mania, I have to say that I am impressed with the taste and consistency, overall. These shakes are very earthy, so if you prefer a more refined taste, you may find them outside of your norm. I found myself craving the Peanut Butter Bliss shake after I tried the packet they provided for the trial, and it was by far my favorite flavor. The powders mix well when blended, but they are a bit more grainy than I anticipated. Even when blended, they came out more milky on the bottom and grainy toward the top of the drink. The difference in texture was more noticeable after the shake sat for a few minutes. I would recommend drinking the shake right away. I would not recommend these shakes for use with a shaker cup, blended is best.

Despite the texture, the shakes had great flavor—just the right amount of salt and sweet. Adding banana or greens is very easy with this type of taste as a base. I can imagine the powders working well in protein pancake or cookie recipes. I really liked these shakes. You can order by the tub or there is a subscription option for monthly service.

The post Clean Protein: Looking for Mr. Good Shake appeared first on Breaking Muscle.

I don’t know if compression socks would have helped me with my injury, but what I do know is that, as a runner, I needed to spend some thought and time on lower leg and foot care. The amount of pressure and stress our lower legs take on a daily basis is incredible. Think about the role your lower legs have as you do your box jumps, squat, run, cycle, and swim.

ATN Compression Gear

ATN knee high compression socks are designed with comfort in mind and can be worn by anyone who is on their feet for long periods of time, athletes, and those with lower leg circulation troubles. ATN offers a professional style of sock and a style suitable for athletic wear, among other products.

ATN claim some of the features of their compression socks as being:

• Men’s and women’s sizing available
• Increases the drainage of substances
• Reduces inflammation
• Sustains repairing processes
• Improves movement of tendons and joints

For reference, Breaking Muscle has looked at the research on compression garments and their benefits in the past. Our experiences have been consistent with the research:

Before considering purchase of compression garments, think first about your individual needs. If you find them comfortable or useful for your sport, there are real potential short-term benefits that have more to do with motivation than performance. If recovery, or poor blood flow are concerns of yours, these garments might be just what you need.

These compression socks are made of a 75% nylon and 25% Spandex blend, so they stretch proplerly to allow ease of actually putting on the socks while offering compression features. I know I’ve grappled on the floor with less user friendly compression socks in the past. When choosing a size, ATN recommends that you measure your ankle and calf to ensure that you get the size that will provide the best compression.

Left: Sportsedge/Right: Professional

Quality Compression Socks to Save Your Legs

I really liked these ATN compression socks. The quality and craftsmanship are outstanding. The socks can be machine washed in cold water with a liquid detergent for delicate items or hand-washed, if desired. ATN recommends replacing the socks every six months in order to get the best compression possible. If you aren’t wearing them on a daily basis, then that timeframe could probably be extended.

If you intend to use them for athletic purposes, I would definitely recommend getting the Sportsedge design. The toe area has seamless construction for additional comfort. ATN also offers calf sleeves, basically socks with no foot area, in the Sportsedge style.

For the price point of around $38, depending on the type chosen, a pair is worth a try. The price seems steep as compared to regular socks, but is in the ballpark of price point when it comes to compression socks. ATN offers excellent customer service and can assist with sizing via phone to make sure you get the right fit. When I was working with them on what size I needed, they assisted me in the process of measuring. When I got the socks, they were an excellent fit.

When you are shopping next for compression socks, I highly recommend trying a pair of ATN socks. You won’t be disappointed.

The post Testing Compression Legwear for Athletes appeared first on Breaking Muscle.