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Enjoy your Thanksgiving without losing those hard-earned results! To anyone trying to lose weight or stay lean, Thanksgiving can be a cause for serious dread. The fear of undoing all of the hard work and progress you’ve achieved through the year is a very real cause for concern. After all, Thanksgiving is the day we’re supposed to stuff our faces with hoards of delicious, wonderful junk, right?  The best and most obvious way to avoid having to loosen your belt a notch or two over the holidays is, of course, sticking to your FlexPro meal plan, but for most of us who don’t really have the option to whip out our FlexPro BBQ Crab Cakes during your Thanksgiving get-together, there is hope.  Here are 10 tips to keep your nutrition on track over Thanksgiving: Don’t Go to Your Thanksgiving Festivities on an Empty Stomach: The hungrier you are, the harder it is to resist the tasty temptations of the dishes that are loaded with extra calories you don’t need.  Be sure to eat breakfast and grab a healthy snack before you leave the house or before your guests arrive.  Drink Lots of Water: Drinking extra water can trick your stomach and brain into thinking you are full, making it easier to pass up that giant piece of pecan pie Aunt Margaret is offering you. Workout in the Morning: Not only will working out help to counter the extra caloric intake of the day, the physiological effect of exercise has a tendency to keep you motivated to stay on point with your nutrition throughout the rest of the day.  Just be sure to avoid the mentality that you can eat whatever you want because you worked out. Also, chances are you will be too exhausted from the day's festivities to workout in the evening. Stock Up on Veggies & Lean Protein: While Thanksgiving is full of nutritional no-no’s, there are usually plenty of good options on the Thanksgiving buffet line. Load your plate up with Turkey and veggies like salad or green beans. This will leave less room on your plate for starchy carbs. Limit Alcohol Intake: You don't have to cut off your alcohol completely. After all, it's a holiday – let loose a little! Just be careful with how much and what you drink. If you're drinking wine, stick to a dry wine like chardonnay, sauvignon blanc or pinot grigio since they have little to no sugar in them. If you're more of a mixed drink type of person, try to stay in the vodka, gin, rum and bourbon realm as they have the least amount of calories. Also, make sure whatever you're mixing your liquor with isn't full of sugar. If you're not sure you can trust yourself on keeping the alcohol to a limit, try the water method. Every time you finish a drink, don't go for a refill until you've finished a glass of water. Not only will this help you to drink less, it will keep your body more hydrated and less likely to be hungover the next day.  Don’t Give into Peer Pressure: Chances are when your family or friends see how good you’re being with your food selection, the taunts and pressure to go back for thirds or a bigger slice of pumpkin pie start flying. Be strong and don’t cave in. Just remember how gross and bloated they’re going to feel after all is said and done. Wait Before Going Back for Seconds: Once you’ve finished your plate, instead of immediately going back for seconds, sit and socialize for a few minutes. This will allow your brain and stomach to get on the same page and signal to you whether you are actually full or not.  Chew Your Food: Spending extra time chewing your food instead of inhaling it. This will allow you to actually enjoy the flavors, plus it will buy your brain more time to signal that it's full. Don’t Deprive Yourself: If there are certain foods at your Thanksgiving get-together that you’ve spent all year dreaming about, don’t deprive yourself. Take a small spoonful or a small slice. As long as you don’t overindulge, a small cheat won’t hurt your diet. Leftovers: If leftovers are being shoved in your face as you head out the door, be sure to try and grab the leftover foods like lean proteins and veggies instead of getting stuck with the 3 leftover pies that will do nothing but tempt you the days following Thanksgiving. 

One of the number one fitness goals out there is to get that sexy flat stomach or six pack. Unless you have killer genetics, this is often easier said than done and requires some serious clean eating and exercise. But did you know there are certain super foods out there that can help to speed up the processes?  Here are 10 flat belly foods:  Nuts: Nuts like brazil nuts, walnuts, almonds, cashews, peanuts, and pistachios contain tons of metabolism boosting properties to help you start burning fat faster. Olive Oil: Olive oil is full of heart healthy fats that can provide tons of benefits for your body, including fat loss. Lemons: Try replacing all of those liquid calories like pop with a glass of water and lemon juice. Not only do lemons contain fat burning properties, but cutting the extra sugar from your diet can lead to some serious fat loss. Chicken: Chicken is one of the leanest meats out there, supplying your body with ample protein without too much saturated fat. Cinnamon: Cinnamon has been shown to not only help with fat loss, but also prevent diabetes. It can be bought in supplement form or you can stick it in your morning coffee to increase your cinnamon intake. Legumes: Legumes are bursting with vitamins and minerals and are chock-full of fiber, which helps you to feel fuller longer. Quinoa: This whole grain contains more muscle-building protein than any other grain and is also bursting with fiber to help you feel full. Dark Chocolate: Studies have shown that people who eat small amounts of dark chocolate frequently, have less body fat. This could be due to the metabolism-boosting antioxidants. Fish: Oily fish like salmon, tilapia, and tuna contain a crazy amount of omega-3’s that are good for all sorts of things including fat loss. Eggs: Studies have shown that eating eggs will keep you fuller longer and may lead to you reducing your calorie intake by more than 400 calories/day.

Okay, so your New Year's Resolution to lose weight began to fizzle out somewhere around mid February and you just realized swimsuit season is fast approaching. Never fear! Besides getting in the grove of hitting the gym again, there are a few habits you can develop in order to lose weight faster than you would with just exercise alone.  Here are a few tips and tricks to start implementing into your day in order to make fitting into that bikini a little easier just in time for summer: Eat Slower: Despite what you may think, your brain and stomach don’t sync up as fast as your phone does to your computer. Eating slower allows time for your brain to get on the same page as your stomach, so you know when you’re actually full before it’s too late. Plan Your Cheats: Cheating is not the end of the world as long as you plan ahead for it. If you know you are going out to dinner with friends, plan ahead for that desert you know you are going to be peer pressured into getting. Allowing yourself a little treat here and there is also a great way to prevent diet burnout. Drink More Water: We all know you need water to live, but water is so much more than just a thirst quencher. The more water you drink throughout the day, the less ravenous you feel come mealtime and the less you overeat. Water also helps to power most of your body’s functions including revving up your energy level and metabolism. Get Rid of the Sugar: Studies have shown that overindulging in sugar can lead to more fat gain that overindulging in fatty foods. Start swapping out your sugar with natural calorie-free alternatives like stevia to get your sweet tooth fix, and if you must have a soft drink, opt for a diet coke instead of a regular coke. Get Spicy: Eating spicy food has been shown to be another effective way to give your metabolism a boost. Plus, the more spicy food you eat, the more water you drink. It’s a win-win all around! Get Your Groceries Delivered: Lots of grocery stores now offer home delivery or pick-up services at little to no extra cost, meaning you choose what foods you want online and someone else does the shopping for you. By staying out of the grocery store and not having junk food physically in front of you, you will be less likely to cave in to the temptation of those Double Stuffed Oreos. Don’t Weigh Yourself Every Day: In spite of popular belief, the scale is not the best tool to gauge your weight loss progress. All too often, people become discouraged and quit when they see the scale go up or stay the same even after tons of hard work in the gym and kitchen. Scales do not measure fat loss and many times, hormones, water retention, and lean muscle gains will cause your weight to go up. Instead of using a scale, gauge your progress by how your clothes fit or how you look in the mirror. Chances are if your clothes fit looser and you can see and feel a difference, you’re right on track! Get FlexPro Meals: This is probably the biggest no brainer of all! FlexPro Meals delivers delicious healthy meals right to your front door. This means not having to become a nutrition expert, no portion control confusion, no grocery shopping, no meal prep, no cooking, no cleanup, and no guessing. FlexPro does all of the work for you. Click here to let us help you choose what meal plan best fits your fitness goals!

  Let’s face it; there are some days when you just absolutely don’t feel like working out. Sometimes it’s a mental hoop you have to jump through and sometimes your body is not feeling its best. Before you decide to skip your workout for that day, try some of these tips to get yourself motivated to move! PUT YOUR GYM CLOTHES ON: Sometimes when you just don’t feel like doing anything, taking the first step by putting your workout clothes on can motivate you to take the next step and get to workin’ out. If nothing else, you might feel silly enough wearing your gym clothes while lounging around the house, that you’ll actually get up and do something. GIVE YOURSELF PERMISSION TO TAKE IT EASY: Some days you have good reasons for not feeling up to a workout. Maybe you didn’t get enough sleep, maybe you’re super sore from the previous day, or maybe you had a mentally draining day at work.  When that happens, do your workout, but allow yourself to not go as hard as normal. DO YOUR WORKOUT AT HOME: If you’re really honest with yourself, you’ll find the worst part of working out is actually getting to the gym. Instead of fighting traffic and wasting time driving to the gym, do your workout at home. If you’re not good at making up your own workouts, try a home workout program like P90X or Insanity. Fitness companies like Beachbody & Daily burn offer free trials for access to online workouts, plus there are tons of other resources out there to help you get er’ done in the comfort of your own home. ENERGIZE: Caffeine can be your best friend, especially on those days where making yourself workout is like pulling teeth. Whether you get amped from drinking a cup of coffee or there is a pre-workout supplement out there that you like, a little energy boost may be just what you need to peel yourself off that couch. TRY A NEW WORKOUT: If your normal workout routine has become tedious and dull, try something new. There are tons of different types of workouts out there. Don’t limit yourself to the same old thing. TURN UP THE TUNES: Music has a huge impact on how you feel and your energy level. Turn on something that is upbeat to get you moving. WORKOUT WITH A FRIEND: Having a workout buddy will keep you accountable and help you to stay motivated to workout.  A little friendly competition is also a good way to push yourself harder to get an even more efficient workout. THINK ABOUT HOW GOOD YOU FEEL POST-WORKOUT- You know how you feel when you complete a particularly rigorous workout? You probably feel pretty great about yourself. Not only is your confidence boosted, but working out also releases those feel-good endorphins causing a natural upswing in your mood. If you don’t feel like working out, try channeling that feeling to get motivated. TAKE THE DAY OFF: If there is just no way to pick yourself up and get your workout done, take the day off.  Sometimes severe apathy towards your workout is your body’s way of telling you to take a break. If you’re following a scheduled workout program, just trade your scheduled rest day with the day you actually take off. 

If you are like millions of people, you may have experienced some tendon pain in your elbow while doing tricep exercises, specifically the classic Skull Crusher. The pain can range from mild to pretty darn excruciating. Either way, it’s a good idea to stop doing the move that seems to be aggravating your elbow or else risk further injury. Lots of people have a tendency to ignore elbow pain and opt to push through it. No pain, no gain, right? WRONG! While that may be a great philosophy when it comes to the fabulous burning sensation your muscles get from tough exercise, tendon pain is nothing to scoff at. It’s your body’s way of telling you to stop and the Skull Crusher is one of the biggest culprits, so what is a gym-addict to do when they experience this elbow pain? It’s easy…stop. That may be easier said than done as the skull crusher has gained the reputation of being one of the best tricep exercises out there. Don’t worry, you don’t have to stop working your triceps altogether. The truth is, Skull Crushers are not the end-all-be-all. There are other great moves you can do to isolate and build your triceps!  Here are some great alternative tricep exercises: Tricep Pull-Down: This move can be done with a cable machine or resistance band and can be done with two arms or one arm at a time.   Tricep Kickbacks: This move is one of the best moves to isolate your triceps. If you already implement this into your tricep routine, don’t be afraid to do multiple sets. There are different hand-position variations that can isolate different parts of your tricep muscle.   Bench Dips: This is a great move that only requires body weight, however you can stick a plate or dumbbell to on your lap to add more weight once you’ve become proficient. You can also kick it up a notch by trying your hand at single arm bench dips! Close Grip Push-ups: Do these on the floor, with push-up stands, or dumbbells. All you need is your body weight and gravity. Take these to the next level by balancing each hand on a medicine ball.   Close Grip Bench Press: Knock out two birds with one stone. This move, along with the previously mentioned close-grip push-up, is not only great for your triceps, but also your chest!  

Go to the gym and you’ll most likely notice that the majority of the women in there are on some sort of cardio machine. Why is this? Since birth, the notion that in order to stay thin, you must do cardio every day has been hammered in to most of our heads. It’s true, cardio is an important aspect of fitness, but it’s only part of the equation and too much cardio can actually cause your results to backpedal. One of the biggest myths circulating its way around the fitness community is that lifting weights will make ladies bulky. Guess what… it’s a bold-faced lie! In fact, weight training is crucial to over all fitness goals for men and women. Here are 10 reasons why weight training is a not just for guys: Burns More Fat Than Cardio: Weight lifting is widely considered the best way to add size, but when compared to cardio, weight lifting wins the calorie-burning contest. When you expend the energy to lift heavy weights, your body requires more oxygen during and after the workout, resulting in calories being burned long after you’ve finished your workout. This is known as the Afterburn Effect. Better Sleep: We’ve discussed in previous blogs how crucial quality sleep is to your health and fitness goals. Regular weight training will help you fall asleep faster, wake-up less, and sleep deeper. Stronger Bones: When you lift, you’re not only training your muscles, your bones are involved as well. Preforming weight lifting exercises cause your bones to react by building more bone cells. This can prevent problems later down the road like Osteoporosis. Prevents Joint Pain: The more muscle you have, the better the joints are held in to place. Feel free to squat as low as you want…with correct form, of course. Cardiovascular Health: Cardio workouts have long been given the sole credit for heart health, but recent studies have shown that resistance workouts can raise your heart rate higher than steady-state cardio like running. Good for Your Brain: Lifting doesn’t only affect the muscles you’re targeting; it also works your brain! Research has shown that people who weight trained regularly had better long-term & short-term memory, along with longer attention spans and improved verbal skills. Muscle Burns Fat: Muscle takes extra energy to maintain, and 10 lbs. of muscle will burn about 50 calories/day when you are completely at rest. So, the more muscle you have the more calories you burn and the more fat you torch! Fights Depression and Bad Moods: Ever notice that your spirits are lifted after you finish a workout? Weight training releases those “feel good” hormones called endorphins. This can be a useful tool in combating grumpiness and stress, along with more sever cases of anxiety and depression. Plus, lifting weights has a way of leaving you feeling more confident and empowered. Who doesn’t love that?! Boosts Immune System: As stated above, weight lifting is a natural stress reliever. This allows your body to create more white blood cells, which are responsible for battling viruses and infections.

Not too long ago, foam rolling was a tool of the trade used amongst only athletes, physical therapists, and elite fitness experts. Now, foam rollers have become pretty mainstream. So what the heck do you do with them? Foam rolling is a way of preforming myofacial release, which is sustaining pressure on a given point of the body in order to alleviate tension. Think of it as what a masseuse does when you go to get a message. The only difference is you can do it yourself in the comfort of your own home and you don’t have to shell out hundreds of dollars for a 30 minute session. Do you have some sore spots from yesterday’s workout or pain from a knee injury you had years ago? Foam rollers are a great tool to rehabilitate new & old problem areas, prevent future injury, and make your body just plain better. Here are some of the awesome benefits of foam rolling: Cost- Basic foam rollers can cost around $20-$40, which is way cheaper than a single visit to the massage therapist. Convenience- You can foam roll just about anywhere, including home. Next time you are watching your favorite TV show, pull out the foam roller and multi-task! Lots of gyms now provide foam rollers, so you can roll before, after or even during your workout. Faster Post Workout Recovery- Many times after a tough workout, you experience muscle soreness in certain hot spots on your body. Foam rolling will alleviate the tension in these hot spots and cut down on the soreness to help you recover faster. Increases Flexibility & Mobility- When you consistently foam roll areas on your body, the muscles in that spot become more elastic, resulting in better flexibility and mobility. Having flexible muscles that have good mobility is key to injury prevention and boosting your overall fitness level! Alleviates Old Injury Pains- Have an old injury that flairs up when you do certain activities? Foam rolling can help that by breaking down scar tissue in the area that is causing you pain. Foam rollers can be found at pretty much any sporting goods stores, often for less than $20. Experiment with your foam roller to find just the right way to target your problem areas or do a quick Google search to find instructional foam rolling videos.

Our whole lives we have been told that in order to lose weight, we must eat less, but did you know that if you don’t eat enough, it could be just as bad as eating too much? Here are a few signs you could be under-eating:  Your weight won’t budge: This can be super frustrating since you’ve put in the hard work of eating less and working out more. Not getting enough nutrients can cause extreme hormonal chaos, specifically with the hormone Cortisol. Too much cortisol can cause your body to think it’s starving and hold on to every spec of fat it can get. This results in you retaining or even gaining belly fat. Mood Swings Galore: Ever heard of the slang term hangry? It’s a not a real word, but there are real scientific studies that show your mood goes hand-in-hand with your food intake. The hungrier you are, the more irritable you become. Insomnia: Under-eating has been known to deter sleep. This is probably due unstable blood sugar. Low blood sugar can also cause weakness, the shakes, anxiety, confusion, and dizziness. Always Cold: Your body needs a certain amount of calories to heat itself. If you’re restricting calories too much, your body temperature can drop. Chronic Constipation: Not eating enough food means there’s not as much digested waste to expel. Malnutrition can take a toll on your thyroid, which will cause constipation as well. Hair Loss: Malnutrition messes with your hormones, which can result in losing hair by the handful. If you fit a few or all of the signs above, you need to take a look at your diet and add calories into your daily food intake. Stay tuned to more FlexPro Blogs to find out how much you should be eating.

If you are someone who eats, lives, and breathes exercise, there’s a good chance you’ve experienced overtraining at one point or another in your life. The word overtraining is a bit misleading as it would be better described as under-resting. Rest is an important part of the fitness equation that is all too often overlooked because our logic tends to tells us the harder, faster, heavier, and more often we go, the better and quicker the results will come. The reality is overlooking the rest and recovery aspect will do exactly the opposite.  Here are 12 signs that you could be overtraining (under-resting): Depression- Typically, exercise releases the neurological chemicals to make you feel good, but if you are overtraining, it can cause the opposite effect on your brain. Can’t Sleep- Overtraining can cause a hormonal and nervous system overload, resulting in the inability to fall asleep at night. Injury- If you’ve noticed you are getting injured more often than usual, it’s a very large possibility you are overtraining. Injuries tend to occur when your body doesn’t have enough time to recuperate. You may also notice your joints, bones, or limbs hurt more than usual.  Lost your Motivation Mojo- If you are normally a person that lives to workout and then all of the sudden you have no interest; there’s a good chance you’re a victim of overtraining.  Results Stop- If you’ve noticed that even though you are putting in a crazy amount of effort in the gym, but your results have stopped or even regressed, you’re probably overtraining. Drop in Self-Esteem- If you’re like most people, you usually feel like hot stuff after a good workout, but if you are overtraining, you could be having feelings of not being good enough. Personality Change- Overtraining tends to mess with your hormonal balance, which will mess with your mood. You might find yourself becoming more irritable, impatient, and aggressive than usual. Inconsistent Resting Heart Rate- Start taking your heart rate before you get out of bed in the morning. If your results are pretty inconsistent from day to day, you may be overtraining. Excessive Muscle Soreness- Sore muscles are common, but if you are still experiencing muscle soreness more than 3 days later, there’s a problem. It’s usually a good indicator you need to rest more. Get Sick More- Overtraining suppresses the immune system, leaving you more prone to all of those icky germs and bacteria out there, especially if you're at the gym constantly sitting on those sweaty benches that are harboring other people's sweaty DNA.  Chronic Fatigue- Of course, working out is going to leave you tired, but if you notice that you are constantly tired all of the time without changing your sleeping or eating habits, it’s probably a safe bet you are overtraining. If you find you can relate to some of these overtraining symptoms, it’s probably time to reassess your training regime. Take a look through our Rest & Recovery article to get some useful tips on how to get out of your overtraining rut and start getting back on track.

If It Fits Your Macros, or IIFYM as the “fitness crowd” calls it is relatively new as a meme, formerly known as “flexible dieting” but the dietary principles have actually been around for quite some time in the fitness world. IIFYM, or flexible dieting, is a method of dieting that revolves around meeting daily macro nutritional intake targets, and not on what you eat to get there.  It’s essentially a form of calorie counting (a gram of protein and carbohydrate both contain about 4 calories, and a gram of fat contains about 9). Tracking Your Macros How Many Calories should I eat per day? How many grams of protein should I consume per day? How many grams of carbohydrates should I consume per day? How many grams of fat should I consume per day? *Need help calculating?!  Check on our pasts posts and Keep an eye out for future blogs where we teach you how!

While looking somewhat silly with it on, the benefits of a weighted vest are actually quite intriguing!  Here are just a few benefits of adding a weighted vest into your workout rotation: 1. Increases strength and endurance  Great for strength training, aerobics, and body exercise (push ups, pull ups, dips) 2. Serves as a tool for variation Great for switching up a workout which can be great to “shock” the  body. 3. Huge cardiovascular benefits- BURNING CALORIES Cardiovascular system has to go into overdrive as a result to the added resistance, strengthening the lungs. 4. Musculoskeletal benefits Helps bones become stronger and denser to handle the extra weight.

A few things to help keep your results coming! Whether you're a seasoned athlete or you're just getting into fitness, recovery is a necessary component to the whole equation that is often overlooked. Recuperating is an important step in reaching your fitness goals even if it doesn't feel like it. Believe it or not, it is possible to over train. This happens when you don't give your body the time required to repair its muscles, tendons, ligaments, and bones. Overtraining can actually make your workouts more harmful than effective.  Here are the 8 laws of rest and recovery to prevent you from becoming the next victim of overtraining:  1. Sleep Sleeping is not only important because no one wants to be around you when you're crabby; it is also the time when your body does the most repairs. Plus, a good night's sleep will keep you from dragging through that next workout. Most adults need anywhere from 7-10 hours of sleep per night.  2. Stretch Stretching will keep you flexible enough to go through the daily motion without hurting yourself as well as keep sore muscles from burning near as much. Try doing ballistic stretching (moving stretches) before your workout and static stretching (hold stretches for extended period of time) after your workout. Don't be afraid to also take a day out of the week and make it your stretch day. 3. Myofacial Release Ever get a deep tissue massage? That was myofacial release and you can do it yourself at home with simple tools like a foam roller. Just find those trigger spots where your muscles have tightened up or formed knots. Then stick the foam roller in that spot and put some weight on it for a little bit. It will hurt so good, but it will also help loosen and repair those muscles. 4. Take a Recovery Week or Two Before you get all up in arms, taking a recovery week doesn't necessarily mean you have to completely stop working out. It just means you don't go quite as hard. Set a couple days aside for yoga, Pilates, or stretch workouts and then use your remaining days in the week for light cardio or lifting. This will allow your body to play catch up and repair those deep tissue tears that it hasn't had a chance to get to yet. How often you need a recovery week varies from person to person, but if you've noticed your workout performance has started to steadily decline, it's probably a good idea to take a recovery week.  5. Hydrate Your body needs water for pretty much every process it goes through, including recovery. Why not expedite all of your body's functions by keeping it super hydrated?  Not only will this speed up recovery, but it will prevent sore muscles, lower stress levels, and improve skin & hair.  An easy way to make sure you are getting enough water intake is to take a look at your urine. If it's clear, you're doing great! 6. Eat Clean Everything that you put in in your body can either help or hurt it. Alcohol and processed foods will release toxins that can be harmful and put a halt on your progress. Educate yourself on what foods are effective for your body and will help increase your performance. This is where FlexPro's healthy food delivery comes in handy!  7. Posture The majority of Americans have terrible posture because they sit at a desk all day while slouching. This may seem like the most comfortable position at the time, but it can lead to neck, back, and even knee pain, which will then affect your workout performance. Try being more cognizant of how you are sitting and maybe even try purchasing an ergonomically correct chair if you need the extra help.  8. Compress, Ice, & Heat  Not only are these three techniques effective for nursing an injury, they can also be super effective if you do any sort of extremely stressful training. Wearing compression pants, sleeves, or shirts during your workout will help your muscles stay put and result in less muscle soreness. Taking a hot bath or icing areas that experienced the most brutality during your workout is also very effective in the recovery process. 

Carbs have caught quite a bad reputation in recent years due to the Adkins Diet and the gluten free craze, but do you really need to throw them out of your diet altogether? It is true that when eaten in excess, or at the wrong times, carbs can be your enemy. But, if used correctly, carbs can be one of your top allies!  Carbohydrates are your body's go-to source for fueling workouts and giving you enough energy to get through your day. Without them you will become pretty fatigued early on in the day. That's no good!  So How Many Carbs Do You Need?  This all depends on your goals and your activity level. A person who is pretty sedentary is not going to need the same amount of carbs as some one who is an avid runner or weight lifter. The chart below will give you a good range of how many carbs you should be shooting for each day:    Goals/Activity Level Carbs Weight Loss 0.9-1.25 g per pound of bodyweight Active People 1-3 per pound of bodyweight Sedentary 50-150 g of carbs per day When to Eat Carbs: The timing of your carbs is also something to take into consideration. Most nutrition experts recommend eating the majority of your carbs early in the day (breakfast) and as a part of your post-workout meal or shake. This will ensure that the carbs you intake are converted to energy instead of fat.  What Carbs to Eat Not all carbohydrates are created equal! When choosing which carbs should be a part of your diet, be sure to stay away from food that is high in sugar and opt for whole wheat/grain options. Foods like brown rice, quinoa, couscous, sweet potatoes, red potatoes, whole grain pasta, and whole grain breads are pretty good choices.  There are so many healthy options, you're sure to find one that you love!

Find out how to calculate the right amount of protein for you! Figuring out how much protein you should be eating can be super confusing for a lot of people with all of the conflicting information out there. So what's the right amount for you?  The answer is-- it depends! Huge factors that figure into how much protein you should be consuming is your lifestyle and fitness goals, so not everyone will be the same. For instance, a professional bodybuilder would definitely not be taking in the same amount of protein as the average Joe who lives a sedentary lifestyle.  Here is a chart that shows the suggested daily intake of protein according to your fitness goals/lifestyle:   Goals/Lifestyle Daily Protein Intake  Muscle Building/Getting Toned 1-1.5g Protein/Pound of Current Body Weight Weight Loss 1g Protein/Pound of Target Body Weight Average Healthy Sedentary Person .36g Protein/Pound of Current Body Weight Examples: A 180 lb guy looking to add some muscle would take in anywhere from 180-270 grams of protein per day. A 200 lb woman wanting to lose 30 lbs should take in about 170 grams of protein/day.   How to fit all of your protein into your diet: Once you've calculated what your daily protein intake should be, you might be thinking, "That's A LOT of protein! How am I going to get all of that in?" Don't worry-- it's possible! The easiest way to fit all of your protein in is to divide it up into 5-6 meals per day. For instance, someone who needed 200 grams of protein a day might eat 6 meals a day with around 33 grams of protein/meal.   Protein bars and proteins provide a great way to help you supplement protein into your diet without having to take the time to cook a piece of meat 5-6 times/day. Just be careful to keep an eye on their nutrition labels. Lots of shakes and bars boast that they are healthy, but harbor a crazy amount of added sugar that you probably don't need!  What ways do you add the needed amount of protein to your diet? Let us know in the comments below!

For decades, fat has been a dirty word when it comes to talking about a healthy diet. When people are trying to lose weight, fat is usually the first thing to be cut, hence the "Low Fat" revolution that began almost 20 years ago.  While it is true there are fats that will make you, well... fat, there are also good fats that greatly benefit your body.   Here are a few benefits of healthy fats: Great source of energy Helps the body to absorb vitamins and nutrients  Essential for blood clotting Essential for muscle movement Helps inflammation Prevents & treats heart disease  Reduces cholesterol  Lowers blood pressure Helps prevent belly fat Boosts brain function May reduce risk of dementia  Types of Fats: The Bad Trans Fat- Also known has "partially hydrogenated oil", trans fat has, up until recently, been found in everything from cookies to fast food. Studies have shown that trans fat has zero health benefits and is linked to multiple chronic conditions including high cholesterol, heart disease, diabetes and stroke. For this reason, the FDA has required the food industry to list trans fat out on a separate line in the nutrition info on packaging, resulting in many food companies expelling trans fat from their food altogether.  Saturated Fats- This type of fat is commonly found in whole milk, red meat, cheese, coconut oil, baked goods, and more. While our bodies do require us to have some saturated fat, the balance can be easily tipped in favor of quickly becoming too much. Most nutrition experts recommend that saturated fat make up no more than 10% of our daily calories because it has been linked to raising harmful cholesterol and forming artery blockages.  The Good: Monounsaturated Fats- Peanut oil, avocados, sunflower oil, olive oil, canola oil, and nuts are foods that are abundant in monounsaturated fat. This type of fat has been linked to many heart healthy benefits, so much so, that nutrition experts recommend replacing trans and saturated fats with monounsaturated and polyunsaturated fats.  Polyunsaturated Fats- This type of fat is known as an essential fat, meaning your body needs it but can't produce it on it's own. You can provide polyunsaturated fat for your body by eating foods rich in omega- 3 fatty acids like salmon, sardines, walnuts, canola oil, flaxseeds, and more.  Eating or supplementing omega-3 fatty acids have tons of health benefits including lowering blood pressure, raising good cholesterol, reducing heart problems, helping to relieve arthritis, boosting brain function and possibly even preventing dementia.  Swap Good Fats into your Diet Here are a few ways to start implementing good fats into your diet while taking the bad out: Trade regular bacon for turkey bacon Opt for real butter over margarine Add avocados to your salads and other foods like tacos Make sure your peanut butter and other spreads don't contain hydrogenated oil Take a fish oil or flax seed supplement daily Stay away from fast food and processed foods as much as possible How do you integrate the “good fats” into your healthy diet? Let us know in the comments below!

Weight loss and fat loss are two huge buzzwords used in our society today. It seems like everywhere you turn there are products or services promising you weight loss or fat loss. Often, these two terms are used interchangeably even though they don't necessarily mean the same thing. But how are they different? Let's talk about losing weight vs. losing fat and what exactly the difference is! Let's Clear Some Things Up:  Weight Loss: When you lose body weight, which is the sum of your muscle, fat, skin, hair, bones, organs, etc.  Fat Loss: A more specific type of weight loss that occurs when only your body fat decreases.   The Problem with the scale:  Most people wanting to lose weight are actually only wanting to lose body fat. When they step on the scale and see their weight fluctuating for other reasons like hormone changes, water retention, muscle gain/loss, etc., they become discouraged and confused when in reality the scale is just not a reliable tool to calculate body fat percentage.  Clothes, mirrors, and pictures are all better indicators of fat loss than a scale. A tool that can help you accurately track your fat loss progress is a fat caliper. It's a cheap and easy way to measure your body fat percentage.  The table below shows the ideal body fat % for men and women according to The American Council of Exercise (ACE):   Women Men Minimum Fat Needed to Live 10-13% 2-5% Professional Athletes 14-20% 6-13% Fitness Junkies 21-24% 14-17% Average 25-31% 18-24% Overweight 32% and up  25% and up Train to Lose Fat, Not Muscle! Part of the fat loss equation comes with the time you put in the gym. Many people who want to lose fat quickly do tons and tons of cardio all day, every day. Cardio is great, but like all things, too much of a good thing is not so good. Doing only cardio can result in muscle loss instead of fat loss. Instead a better/smarter way to exercise is to do weight training while adding in some cardio a few days/week. HIIT Training is a great cardio option for you to add into your fitness regime. Click here to lean more about HIIT!! The Bottom Line When it comes to losing body fat, what you eat is 75% of the battle. Eating junk, eating too much, or even eating too little can hinder any fat loss program no matter how hard you train.  Don't let the scale get you down-- you can still be losing body fat and making progress even if the scale is not moving or going up!  

8 Reasons Why You Aren't Making Those Gains Lots of people who start a fitness program have the desire to build muscle; however, sometimes even though you’re putting in the hard work at the gym and in the kitchen, you may notice that those gains just aren’t happening. Even worse, you could be losing some of that hard-earned muscle. Instead of getting losing heart and giving up, try identifying the issue so you can correct it and get back on track to reach your goals! Here are few reasons why you might not be making those gains:  You’re Not Eating Enough: Countless people under-eat out of the fear of gaining weight in the form of fat. But did you know that if you don’t eat enough calories, your body doesn’t have what it needs to build muscle?  In fact, it’s more prone to store calories as body fat. This is where FlexPro Meals comes in. We can help you choose the meal plan that will work best for you. If think you’re still not getting enough calories, try upgrading your portion size or adding extra protein shakes into your day.   Too Much Cardio: Doing cardio too often or for too long will actually cancel out any muscle gains you’ve made from weight training because your body will start using muscle as a source of energy instead of fat. Try limiting your cardio days to no more than 2-3 days/week and no longer than 45 minutes/workout. Check out our HIIT blog for an awesome form of cardio that will help you burn more body fat!   Overtraining: We’ve covered this topic before. Too much training can have the opposite of the desired effect on your body. If you experience any of the common signs of overtraining discussed in previous blogs, try reevaluating your workout program and incorporate more rest in order to allow your body time to recover.    Not Sleeping Enough: Sleeping is just as vital as your workout and good nutrition. If your body doesn’t get enough down time to rest and recover, those results you want won’t happen.   You’re Only Training Your Favorite Body Parts: Ever see that guy at the gym that has an absolutely massive upper body, but tiny little chicken legs? Lots of people, especially guys, want to quickly build those glamour muscles(chest, biceps, etc.), so they’ll neglect the rest of their body in order to bench press more weight or build bigger biceps. Not only can this lead to overtraining and injury, neglecting to work your whole body will eventually lead to a halt in your results.  Incorporating moves that requires multiple muscle groups to work together is a more effective way to get those gains you seek, plus it will allow your body to move more athletically.      Not Enough Variety in Your Training: Doing the same exact workout week after week, not only gets old fast, but after a while, your muscle gains will stop. Try to switch up your routine every 3-4 weeks to avoid plateau and keep your body guessing.   You Wait Too Long Between Meals: If you don’t eat every three hours, your body will resort to starvation mode. This is your body’s primitive way of ensuring survival during lean times by slowing your metabolism down in order to conserve energy. When your body is in this state, it is more likely to store the calories as fat instead of building lean muscle.    You Don’t Stretch: Stretching may be super boring, but it’s also super important (Check out our previous blog on stretching for more details). Regularly stretching will aid in faster recovery, prevent injury, and elongate your muscles, allowing for more range of motion and growth.  

10 Flat Belly Foods One of the number one fitness goals out there is to get that sexy flat stomach or six pack. Unless you have killer genetics, this is often easier said than done and requires some serious clean eating and exercise. But did you know there are certain super foods out there that can help to speed up the processes? Here are 10 flat belly foods: 1. Nuts: Nuts like brazil nuts, walnuts, almonds, cashews, peanuts, and pistachios contain tons of metabolism boosting properties to help you start burning fat faster. 2. Olive Oil: Olive oil is full of heart healthy fats that can provide tons of benefits for your body, including fat loss. 3. Lemons: Try replacing all of those liquid calories like pop with a glass of water and lemon juice. Not only do lemons contain fat burning properties, but cutting the extra sugar from your diet can lead to some serious fat loss. 4. Chicken: Chicken is one of the leanest meats out there, supplying your body with ample protein without too much saturated fat. 5. Cinnamon: Cinnamon has been shown to not only help with fat loss, but also prevent diabetes. It can be bought in supplement form or you can stick it in your morning coffee to increase your cinnamon intake. 6. Legumes: Legumes are bursting with vitamins and minerals and are chock-full of fiber, which helps you to feel fuller longer. 7. Quinoa: This whole grain contains more muscle-building protein than any other grain and is also bursting with fiber to help you feel full. 8. Dark Chocolate: Studies have shown that people who eat small amounts of dark chocolate frequently, have less body fat. This could be due to the metabolism-boosting antioxidants. 9. Fish: Oily fish like salmon, tilapia, and tuna contain a crazy amount of omega-3’s that are good for all sorts of things including fat loss. 10. Eggs:Studies have shown that eating eggs will keep you fuller longer and may lead to you reducing your calorie intake by more than 400 calories/day.   

Are Your Workouts Causing Lower Back Pain? If you’ve been working out for a long time, chances are you’ve had lower back issues at one point or another. Don’t feel bad; 4 out of 5 people are affected by lower back pain-- it’s just the nature of the workout beast. All of the strenuous activity you put your body through during a workout can sometimes take a toll on your lower back, especially because no matter what you do, your lower back is always involved.  Often times this lower back pain is due to a herniated disc, meaning, the cartilage in between your spine’s vertebrae has become inflamed. This will result in a sharp pain shooting from your lower back to your butt, and even sometimes as far as your legs. If the pain is too severe, don’t hesitate to go see a doctor, but most of the time the pain will decrease gradually by taking the right steps to help it heal. Causes Aging: As we get older the water retention in our spinal discs decreases, leaving your back less flexible and more susceptible to injury. Previous Injury: If you’ve had a back injury in your past, your back is more prone to pain and new injuries. Lifting Too Heavy: Lifting heavy weight is good for both men and women to incorporate into their weight training, but lifting more weight than your body can handle at the time can land you on the couch for a few weeks.  Bad Form: Bad form and lifting too heavy often go hand-in-hand when it comes to workout injuries. Exercises like deadlifts and squats often leave even the most seasoned weight lifters in pain. Normal Wear & Tear: If you are a beast in the gym, you may be doing something that’s a part of your normal workout routine when you throw your back out. This may not be a result of doing something wrong, but rather due to the normal wear and tear you put on your body when working out religiously. Poor Posture: If you have a desk job, most likely you spend most of the day assuming the slouched position. This can put unnecessary pressure on your back and lead to pain.   Prevention Once you have allowed your back to thoroughly heal, there are actions you can take to help prevent lower back problems in the future. Know Your Body: If you have chronic lower back pain and you notice that you’re starting to get the start of that tingling sensation in your back, stop what you’re doing and take it easy for a few days.  Improve Your Form: If you are new to lifting, utilize a personal trainer. Trainers will not only teach you the right form right out of the gate, but they’ll also correct your form as you go. If a trainer is too expensive, try an at-home workout program like P90X or Body Beast that will demonstrate the correct form. Then workout in front of a mirror so you can make sure you are doing each exercise correctly. Don’t Let Your Ego Get in the Way: Ego is a good thing to have in the gym to a certain extent, but don’t let it cause you to lift more weight than you can handle. Not only can this cause injury, it can also lead to you looking like a goofball falling in them middle of the gym floor crying out in pain. Stretch: Stretching after each workout can go a long way in the recovery and injury prevention process. Even better, try doing a stretch, yoga, or Pilates routine on your rest days to keep your spine healthy and flexible, leaving it less prone to injury. Improve your Posture: Weight training as a whole is a great way to naturally improve your posture, but if you have a desk job, try to be more conscious of your posture while sitting to avoid unnecessary back pain. Back Support: If lower back pain is a repeating issue for you, try wearing a lifting belt or back brace belt when you know you are going to do some heavy lifting or any other activity that causes your back pain to flair up. Nurse Your Pain: REST!: No matter how much it may suck, rest is the number one component in getting your back…back in the game. Resist the temptation to hit the gym for a week or two. For some this is like asking he impossible, but would you rather miss a week of workouts our cause a more serious injury to your back? Heat: Place a heating pad on your back while you are sitting at work or watching TV in the evening. Taking a warm bath or shower can also alleviate some pain. Using muscle rubs and patches like those made by Icy Hot is also a good way to get some pain relief. Cold: If you are experiencing back spasms, apply cold compress or ice to your back for no more than 20 minutes at a time a multiple times a day. Medication: Try popping a few over the counter anti-inflammatory pills to get some relief. If the pain is bad enough, visit your doctor and have them prescribe a muscle relaxer to help relieve the pain.        

7 Benefits of Stretching Stretching has the ability to prevent a lot of problems! Among the fitness community stretching is often overlooked because the results are not as visible as lifting weights or doing cardio. However, if you've ever been injured or experienced chronic aches and pains, you can probably look back in hindsight and see that stretching would have saved you a bunch of grief. Not only does stretching offer benefits in the way of pain relief, it also has tons of other positive results that can make life a little easier.  Here are 7 reasons why you should incorporate stretching into your fitness regime: Mood/Mind Booster- Stretching increases blood flow/circulation, sending lots of oxygen to your brain resulting in clearer thinking and better moods.  Butt Saver- If you have a desk job, sitting for that long can cause your glutes to atrophy (lose muscle), which can then lead to other problems like lower back and knee pain. Stretching your glutes and hip flexors regularly can prevent that.  Better Posture- When you consistently stretch, your muscles loosen up, leaving you less likely to assume the hunchback position.  Increases Athletic Performance- If you are an athlete or a fitness nut, stretching can increase your ability to do certain athletic moves.  Slows Aging- As you age, your body begins to lose mobility, resulting in less activity and more health problems. Stretching regularly increases mobility.  Prevents Injury- Stretching makes your muscles more elastic, making you less likely to pull or tear a muscle during activity.  Prevents Muscle Soreness- Consistent stretching will help your muscles recover quicker from tough workouts and prevent them from becoming as sore.  Not only does stretching have a lot of benefits, it's incredibly easy to integrate into your daily fitness routine. A good stretch requires no special equipment and can be done practically anywhere! Using your body weight you can gently stretch to help maximize your desired fitness results! Tell us your favorite stretch in the comments below!