Do You Know Which Foods Can Improve Athletic Performance?

Fascinating article on simple, daily, nutrition additions that can keep athletes healthy, strong and performing! Thankful COFFEE is included ;-)

http://www.gettingfittogether.com/foods-to-improve-athletic-performance/#!60

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Foods to Improve Athletic Performance

Clean and smart supplementation can really boost performance and recovery. You can also find Foods to Improve Athletic Performance. Clean and smart food intake can also boost performance and recovery and aid in the supplements positive effects. Stock your pantry with these Foods to Improve Athletic Performance and you have additional secret weapons.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

Coffee: Drinking 16-24 ounces of coffee daily has shown to improve an athlete’s performance. Coffee is also a rich source of antioxidants.   Caffeine (whether you get it from coffee or tea) is an accepted component of the training and competition throughout the world.                                                                                                                                    When it comes to caffeine, research has shown that you don’t need a lot. Low doses of caffeine (up to 2 per pound of lean body mass, or up to 200 mg) shows the most improvement on athletic performance. More than this can have the opposite effect on performance. This science is why Beachbody developed Energize as a part of their Performance Nutrition Line.

Low doses of caffeine are not associated with the side effects of higher doses, such as jitters, nervousness, the inability to sleep, or gastrointestinal distress. Low doses of caffeine do not dehydrate users during exercise under normal conditions, and should be consumed 30 minutes prior to exercise for optimal performance enhancements.

Beets: Beets are a natural rich source of inorganic nitrate. Dietary nitrate is converted to nitrite, stored and circulated in the blood which is believed to enhance endurance performance by improving exercise efficiency. Recent studies have indicated that nitrates show promising effects on the cardiovascular and metabolic systems and functions.

Turmeric: The greatest healthful component of turmeric is curcumin. Curcumin is a phytonutrient that is responsible for the yellow color. The effects of curcumin have been well investigated over recent years, but its efficacy as an anti-inflammatory has been known in Asia for centuries.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

The Phytonutrients of curcumin possess anti-inflammatory properties. These anti-inflammatory properties include changes in cell signaling, particularly inhibition of certain pro-inflammatory pathways, which often impair performance. It has also been seen to reduce evidence of muscle damage, and be beneficial toward preventing delayed onset muscle soreness (DOMS).

Pomegranates: Besides the fact that pomegranates are delicious, they are packed with phytonutrients, such as ellagitannins. Ellagitannins have been aided in reducing inflammation, recovery of muscle damage, reduced muscle weakness and soreness, and improvements in strength performance recovery following heavy resistance training. The benefits of pomegranates are documented in a study published in the Journal of Medicine and Science in Sports and Exercise.

Apples: Apples are rich in phytochemicals and are a good source of quercetin, a flavanol that may benefit endurance performance and counter exercise-induced inflammation. Quercetin is an ergogenic aid that has shown to increase VO2 max, increase mitochondrial production in muscle tissue, and has powerful anti-inflammatory properties. So eat those apples but also look at Energize and Hydrate from the Beachbody Performance Line to capitalize on the benefits of quercetin.

We spend so much time focusing on foods for weight loss and general health, it sometimes slips our mind that food serves a third important purpose: fuel! There is no guarantee that your performance will be improved, but why not add Food to Improve Athletic Performance to your nutrition regimen, regardless of performance improvement they are simply beneficial from a nutritional standpoint.

I get asked this question ALL the time ....I wish nursing mothers would ask more questions about some of their other, daily food choices! We know that Shakeology has been recommended by health professionals for nursing mothers ... cant say the same for fast food, processed foods, or other foods with artificial ingredients! http://www.gettingfittogether.com/shakeology-and-nursing/#!60
Please share this GREAT article with new moms you know and care about!

Shakeology and Nursing

Moms often ask questions about Shakeology and nursing. Many times this question can come up because many new moms want to keep nursing their baby and they want to start losing weight.                                                                                                                       Before we get too far into Shakeology and nursing, here are what a few medical professionals said aboutShakeology and Nursing.

“Every pregnant woman should drink this. It has all the nutrition a pregnant woman needs. I wish all pregnant women would drink it.”

“It looks great to me,” after they reviewed the ingredients.

“As long as you get enough calories each day, you should be just fine to drink this. They have to put that notice on the back to cover themselves legally.”

“It looks awesome to me. I don’t see why not, look at what other moms are putting into their bodies and nursing.”

SHAKEOLOGY AND NURSING

Can you drink it while nursing?   You can… Though you can with some specific things to remember.                                                                                                                             You must keep in mind that when nursing you typically need 300-500 more calories each day. You also need a lot more water. If you don’t get enough calories each day or enough water, your milk may dry up and/or you could have other issues that arise.

With that said Shakeology and Nursing can be of great benefit to you and your baby. Shakeology has no chemicals, preservatives, no artificial sweeteners, and no artificial flavors or colorings. Shakeology provides the highest quality ion-filtered whey protein in the original, and vegetable based protein in the vegan formula. It has high quality vitamins, minerals, prebiotics, probiotics, digestive enzymes, super-greens, super-fruits and so much more all derived from plants.

With over 70 of the most nutritious foods in the world, it is one of the most nutrient dense foods you could be eating and providing you and your baby.

Think about it… Are you willing to eat at restaurants and fast food places? If you said yes to that, then why would you have second thoughts about putting clean super foods into your body?

Shakeology is an INCREDIBLE tool for your health and the health of your baby. Plus it can help with postpartum weight loss. When the body is truly nourished and is able to heal from damage caused from childbirth and the other things we had done over the years.

Other wonderful benefits of Shakeology include increased energy, improved digestion, curbing cravings and appetite for junk foods and sweets, lowering cholesterol, improved mental clarity, and so much more. Drinking Shakeology also helps people to get more fruits and vegetables into the diet.

SHAKEOLOGY AND NURSING

What new mother wouldn’t want more ENERGY and MENTAL CLARITY?    What new mother wouldn’t want amazing nutrition for themselves as well as their baby?  What new mother doesn’t want to have the nutrition needed for their body to repair and help in losing postpartum weight?                                                                                                          Shakeology and Nursing… You Decide!

The contents of the GettingFitTogether.com , such as text, graphics, images, and other material contained on theGettingFitTogether.com Site (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on theGettingFitTogether.com Site!

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Shakeology and Nursing

OCTOBER 2, 2015 BY CONTRIBUTOR 32 COMMENTS

Moms often ask questions about Shakeology and nursing. Many times this question can come up because many new moms want to keep nursing their baby and they want to start losing weight.

Before we get too far into Shakeology and nursing, here are what a few medical professionals said aboutShakeology and Nursing.

“Every pregnant woman should drink this. It has all the nutrition a pregnant woman needs. I wish all pregnant women would drink it.”

“It looks great to me,” after they reviewed the ingredients.

“As long as you get enough calories each day, you should be just fine to drink this. They have to put that notice on the back to cover themselves legally.”

“It looks awesome to me. I don’t see why not, look at what other moms are putting into their bodies and nursing.”

SHAKEOLOGY AND NURSING

Can you drink it while nursing?

You can… Though you can with some specific things to remember.

You must keep in mind that when nursing you typically need 300-500 more calories each day. You also need a lot more water. If you don’t get enough calories each day or enough water, your milk may dry up and/or you could have other issues that arise.

With that said Shakeology and Nursing can be of great benefit to you and your baby. Shakeology has no chemicals, preservatives, no artificial sweeteners, and no artificial flavors or colorings. Shakeology provides the highest quality ion-filtered whey protein in the original, and vegetable based protein in the vegan formula. It has high quality vitamins, minerals, prebiotics, probiotics, digestive enzymes, super-greens, super-fruits and so much more all derived from plants.

With over 70 of the most nutritious foods in the world, it is one of the most nutrient dense foods you could be eating and providing you and your baby.

Think about it… Are you willing to eat at restaurants and fast food places? If you said yes to that, then why would you have second thoughts about putting clean super foods into your body?

Shakeology is an INCREDIBLE tool for your health and the health of your baby. Plus it can help with postpartum weight loss. When the body is truly nourished and is able to heal from damage caused from childbirth and the other things we had done over the years.

Other wonderful benefits of Shakeology include increased energy, improved digestion, curbing cravings and appetite for junk foods and sweets, lowering cholesterol, improved mental clarity, and so much more. Drinking Shakeology also helps people to get more fruits and vegetables into the diet.

SHAKEOLOGY AND NURSING

What new mother wouldn’t want more ENERGY and MENTAL CLARITY?

What new mother wouldn’t want amazing nutrition for themselves as well as their baby?

What new mother doesn’t want to have the nutrition needed for their body to repair and help in losing postpartum weight?

Shakeology and Nursing… You Decide!

The contents of the GettingFitTogether.com , such as text, graphics, images, and other material contained on theGettingFitTogether.com Site (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on theGettingFitTogether.com Site!

For all of us aging athletes (Yes, I admit I am aging ;-) ) this is VERY important information for how to manage the health of our knees! Recovering from an injury last January (fractured Tibial Plateau) I fully respect how hard it is to be immobilized with a damaged knee! PLEASE share the preventive (and healing) information here with athletes you care about....
http://www.gettingfittogether.com/what-to-do-for-arthritis-in-the-knee/#!60

What to do for Arthritis in the Knee

Many times as we age arthritis can build up in certain joints. The knee is one of the joints that is more susceptible to arthritis. The thing is what to do for Arthritis in the Kneecan be as simple as making some simple changes. To make the simple changes you must understand some of the things that can make arthritis worse. Everyday habits such as gradual weight gain and lack of exercise. can actually make arthritis pain worse. Lifestyle choices could potentially do more harm to your aching knees and other painful joints than most realize.

What to do for arthritis in the knee can start with these few pain control habits that can help bring arthritis pain relief.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

Control Weight Gain

When you are wondering what to do for arthritis in the knee, weight should be the first thing that comes to mind. Look at whether or not you have gained weight or are carrying more weight than your body was meant to handle. Aching knees are typically a direct response to weight gain. When you are overweight or obese, your joints are carrying that greater load, and this causes the wear and tear that characterizes osteoarthritis. To decrease pain, start with your weight.

Get Up and Get Moving

If your daily habit is to lounge around, you may be adding to your arthritis pain. Though this may sound counterintuitive to many, activity actually does the body some good. Don’t make aching knees or other joint pain an excuse for inactivity.

Though arthritis may make it a bit more difficult to get started on an exercise plan, it is so important. Starting out with non-impact type exercises can really make the difference. Some highly recommended programs for at home use are PiYo, Tai Cheng, and any of the P90X SeriesYoga Programs. Once your pain begins to subside you want increase strength around the joint. 

Don’t Pass Up Healthy Fats

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What to do for Arthritis in the Knee

OCTOBER 4, 2015 BY CONTRIBUTOR 11 COMMENTS

Many times as we age arthritis can build up in certain joints. The knee is one of the joints that is more susceptible to arthritis. The thing is what to do for Arthritis in the Kneecan be as simple as making some simple changes. To make the simple changes you must understand some of the things that can make arthritis worse. Everyday habits such as gradual weight gain and lack of exercise. can actually make arthritis pain worse. Lifestyle choices could potentially do more harm to your aching knees and other painful joints than most realize.

What to do for arthritis in the knee can start with these few pain control habits that can help bring arthritis pain relief.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

Control Weight Gain

When you are wondering what to do for arthritis in the knee, weight should be the first thing that comes to mind. Look at whether or not you have gained weight or are carrying more weight than your body was meant to handle. Aching knees are typically a direct response to weight gain. When you are overweight or obese, your joints are carrying that greater load, and this causes the wear and tear that characterizes osteoarthritis. To decrease pain, start with your weight.

Get Up and Get Moving

If your daily habit is to lounge around, you may be adding to your arthritis pain. Though this may sound counterintuitive to many, activity actually does the body some good. Don’t make aching knees or other joint pain an excuse for inactivity.

Though arthritis may make it a bit more difficult to get started on an exercise plan, it is so important. Starting out with non-impact type exercises can really make the difference. Some highly recommended programs for at home use are PiYo, Tai Cheng, and any of the P90X SeriesYoga Programs. Once your pain begins to subside you want increase strength around the joint. 

Don’t Pass Up Healthy Fats

Healthy fats are important for everyone’s nutrition. Omega-3 fatty acids are very important when it comes to arthritis pain relief. This is definitely an important factor for what to do for arthritis in the knee.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

It is recommended that your daily doses for Omega-3 fatty acids should be between 2,000 to 3,000 milligrams. Taking a high quality Omega supplement and eating foods such as salmon can help you achieve the recommended levels needed for arthritis pain relief.

Get Good Sleep

Sleep is important for overall health. Studies show that people who lack proper sleep report more pain and types of pain, including joint pain. 7-8 hours of sleep is optimal for overall health and to help alleviate pain.

Stamp Out Stress

Stress can play havoc on all areas of the body. The problem is, high levels of stress can actually make arthritis pain worse. If you are stressed, your overall physical tension can be greater, magnifying joint and muscle pain. So take a deep breath, and try to let all that stress go. Meditation, massage, and acupuncture are all good options to help relieve the pain and open up the joints and their range of motion.

Now that you know what to do for arthritis in the knee, you can start utilizing these suggestions and finding relief.

I LOVE these Secrets... that it's not a magic patch, potion or pill, but daily choices! Secret #11 has definitely been my greatest addition - and challenge! Which of these are YOUR favorites and greatest challenges?
http://www.gettingfittogether.com/secrets-of-very-fit-people/#!60

Secrets of Very Fit People!

Many people who want to get into shape are often looking for the Secrets of Very Fit People. The funny thing is… There are no real Secrets of Very Fit People, it’s just that very fit people make their health a priority and commit to significant, consistent actions to take care of their health.

So even though they are not secrets per se, understanding the secrets of very fit people and following what they do will help you to get in and stay in shape and achieve the results you desire.

SECRETS OF VERY PEOPLE

Use these tips as a daily reminder to keep focused on your health.

1. Keep a water bottle with you at all times! Water should always be your drink of choice. The minimum of water daily requirement is 96 ounces (eight glasses) or more, depending on body size, the climate you live in, and how much physical activity you have each day. Remember you can add lemon, lime, cucumber, or a few berries to your water for flavor.
2. Look at exercise as a pleasure! The ability to exercise is a privilege, and should not be looked at as a burden or chore. Regular exercise will produce many positives effects in your life. Focus on the positive. Get excited about your next workout!
3. Eat balanced meals with proper portions! Excess calories will turn into excess weight. No matter what the latest fad diet says, extra or even too few calories equals extra weight!
4. Create and focus on short-term goals! Our first goal should be to focus on simply completing your daily exercise programs. From there you can establish further goals.
5. Keep a daily log of what you are eating! Whether on paper or electronically on your computer, tablet or smartphone, tracking what you eat is a must. Write it down or key or tap it in every time you put anything in your mouth. A handful of chips, or the crust of your kid’s sandwich, it all counts
6. Enjoy an occasional (once a week or every two weeks) “unhealthy” treat!  This should never become an unhealthy week or “I’m on vacation so I will just eat whatever”.
7. Have a partner or friend to exercise with!Accountability is important to staying on track. You can even create a real or virtual group if you want.
8. Invest in the right tools! Have good shoes and quality workout clothes. The more comfortable you are working out the better off you will be.
9. Make a goal of exercising 6 days a week. If your workout program is just 5 days a week, get a walk in on the other days.                                                          SECRETS OF VERY FIT PEOPLE
10. Have an exercise schedule! Don’t leave it to chance or waiting to “find” the time. Have a schedule to know which workouts should be done on each day, and having a specified time will help keep you on track.
11. Move beyond the focus of weight loss! Measure success by the way your clothes fit and your energy level, not the number on a scale.
12. Get adequate sleep! 7-9 hours is important for muscle recovery.
13. Limit alcohol, caffeine, and sugar. All of these have negative effects on the body and its processes.
14. Supplement! Supplement your nutrition with a complete nutrition shake and other supplements to keep your body working hard through every workout.

As we said before these are not really secrets, but they are musts! Very fit people make all these things and more a part of their daily life. If you are not sure where to start, reach out to get access to a FREE Beachbody Coach. Beachbody Coaches can help you pick the right fitness program, nutrition plans that are simple, balanced, and teach proper portion size, and nutritional supplements that will help you get the results you want.

A high quality pre-workout drink should do WAY more than provide a stimulant and sugar. If you're preparing for a strenuous workout, supplying muscles with ingredients to prevent soreness and support tissue recovery is vital! Great article on what ingredients to look for and from what sources! http://www.gettingfittogether.com/ingredients-to-look-for-in-a-pre-workout-drink/#!60

Ingredients to Look for in a Pre-Workout Drink

It can be hard to get motivated to work out. We have all said this before… “I just don’t feel like it.” That’s where a Pre-Workout Drink can help, but finding the right one is important. The biggest question is the Ingredients to Look For in a Pre-Workout Drink.

Knowing the Ingredients to Look for in a Pre-Workout Drinkwill help you pick a pre-workout supplement correctly formulated to get you up and running, both literally and figuratively. You want just the right amount of lift to enhance performance and delay muscle fatigue, but not crash an hour after your workout.

Pre-Workout Drinks are intended for use within 30 minutes prior to exercise. The top Pre-Workout Drink Energize was designed with that time science and the best ingredients at its core. The three natural ingredients of this superior supplement are low dose caffeine, beta-alanine, and quercetin.

INGREDIENTS TO LOOK FOR IN A PRE-WORKOUT DRINK

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Ingredients to Look for in a Pre-Workout Drink

SEPTEMBER 19, 2015 BY CONTRIBUTOR 48 COMMENTS

It can be hard to get motivated to work out. We have all said this before… “I just don’t feel like it.” That’s where a Pre-Workout Drink can help, but finding the right one is important. The biggest question is the Ingredients to Look For in a Pre-Workout Drink.

Knowing the Ingredients to Look for in a Pre-Workout Drinkwill help you pick a pre-workout supplement correctly formulated to get you up and running, both literally and figuratively. You want just the right amount of lift to enhance performance and delay muscle fatigue, but not crash an hour after your workout.

Pre-Workout Drinks are intended for use within 30 minutes prior to exercise. The top Pre-Workout Drink Energize was designed with that time science and the best ingredients at its core. The three natural ingredients of this superior supplement are low dose caffeine, beta-alanine, and quercetin.

INGREDIENTS TO LOOK FOR IN A PRE-WORKOUT DRINK

Definitely look for Caffeine on the list for ingredients in a pre-workout drink, but not just any caffeine at any dose. To enhance performance with improved reaction time, mental acuity, and focus, the caffeine has to be from natural, low dose sources. Energize uses a low dose of caffeine from green tea, which has been shown to enhance performance without the side effects of increased heart rate, gastrointestinal distress, insomnia, and jittery or anxious feelings.

Research has shown that low or very low caffeine doses can improve performance without undesirable side effects. Dr. Nima Alamdari Ph.D. and the Beachbody Director of Scientific Affairs, states that performance without unwanted side effects is one of the driving forces behind the Beachbody Performance line and it’s Energize Pre-Workout Drink.

The second ingredient from the list of Ingredients to look for in a Pre-Workout Drink is Beta Alanine. Beta Alanine is an amino acid that combines with another amino acid called Histidine to create a substance called Carnosine. This combination buffers against acid level  build up in the muscle. Carnosine is found in meat, but you would need to eat huge amounts of eat a ton of beef to get an enough to improve exercise performance. Consuming Beta Alanine 

over time, may increase muscle carnosine levels, which in turn can increase body’s lactic acid buffering capacity. When this happens it allows an increased period of exercise and greater high intensity exercise sustainability, which in turn can mean greater results.

INGREDIENTS TO LOOK FOR IN A PRE-WORKOUT DRINK

The last ingredient is on the must list of ingredients to look for in a pre-workout drink is Quercetin. Quercetin in its purest form is a bright yellow color supplement and a potent phytonutrient that has shown to improve performance and decrease exercise-induced inflammation.  Again through human clinical trials Dr. Alamdari has found that this nutrient can also help reduce the effects of delayed onset muscle soreness [DOMS], and speed muscle strength recovery. In this study he also found that Quercetin showed in improvement of the VO2max (the maximum amount of oxygen one can use during aerobic exercise) over the placebo group.

When shopping for a pre-workout drink,  or any other supplements to help give you an edge on your results, you need to look at the entire Performance line. Energize and the other products in the Performance line are NSF Certified. This means its label claims of product contents have been verified and it has been screened for the major stimulants, narcotics, steroids, diuretics, and beta-2 agonists which are banned by most major athletic organizations. What does this mean for you? It means these products are safe, legal, and very clean.

Whether you are pumping iron and kicking butt in your living room, training for an Ironman Triathlon, or a professional athlete, you have found the highest quality products in the Beachbody Performance line. Knowing the Ingredients to Look for in a Pre-Workout supplement, and all of your other supplements, gives you the best chance for greatest results from your workouts.