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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. 

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. 

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!  

The plain and simple answer to this question is: there is no answer. There are too many variables that go into how long you should workout to have one definitive answer that holds true for everybody. Some fitness experts will tell you to do 45 minute workouts everyday; no more, no less. This may be the best route to go for some people - but not all people are the same. Therefore, you have to listen to your body and figure out what works best for you with a little trial and error.  Here are some things to consider when trying to figure out the duration of your workout: Experience Level- Are you a newbie to the world of fitness, a seasoned muscle head, or somewhere in between? If your body isn’t accustomed to the punishment getting in shape involves, your workouts should probably be short and to-the-point (anywhere from 20-30 minutes) to begin with. Once you start noticing that you are becoming stronger, you can either start bumping up the length and/or intensity of your workouts.  Fitness Goals- The types of workouts you do should be directly related to your fitness goals. If you're wanting to gain mass, then you will probably be doing a lot of high volume weight training routines which all vary in length according to how long your breaks are and what muscle group you are targeting that day. If you are training to be more athletic, some of your workouts, like plyometric or HIIT routines, will be shorter due to the high level of intensity.  Intensity- The intensity of your workout is a huge determining factor in how long you should workout. When weight training, some people can go for longer periods of time (1-1.5 hours), especially if they are taking long rests in between sets. In contrast, some CrossFit workouts only last 8 minutes, but they are so intense that you often won't be able to peel yourself off the floor for the rest of the day. The thing to consider here is, did you push your body to the point of extreme fatigue? This is what causes you to change and become stronger. Remember, quality over quantity! Personal Time Constraints- Some people have crazy, hectic lives that only leave them a small allotment of time to get a workout in. If you're one of those people that only have a tiny window of time to workout, doing a 20-30 minute workout is way better than doing nothing at all. The good news is, studies have shown that short, but intense workouts can burn the same amount of calories as a longer workout due to something called the after burn effect. This means you'll continue to burn calories at an accelerated rate even after you're done working out if the intensity was high enough. The key thing to remember is what works for someone else may not necessarily work for you. Listen to your body and happy working out!

Pull-ups have long been considered one of the most fundamental exercises in creating a strong back and that ever-coveted V-taper many guys desire. Being able to preform pull-ups is considered by many organizations, like the military, to be an indicator of superior physical fitness. However, pull-ups provide a lot more benefits than just looking good and impressing people. Here are just a few of our favorite benefits:  1. Compound Upper Body Move- Not only do pull-ups target your upper-back muscles, your biceps, forearms, shoulders, & core also come into play when preforming a pull-up. 2. Variation Variety- There are tons of pull-up variations you can do all depending on your hand placement. Each type targets your muscles differently. For instance, a chin-up incorporates more biceps while a close-grip pull-up targets more of your forearms.  3. Increasing Intensity is Easy- As with every other exercise, you must continually increase the intensity in order to grow and avoid a plateau. Pull-up intensity can be easily increased by simply doing more reps or adding weight with a weighted belt or vest.  4. Increased Heart Rate- Pull-ups use large muscle groups, so they will have your heart rate pumping in no time!  5. Increase Grip Strength- Pull-ups are one of the best ways to increase grip strength which comes in handy for other weight-training exercises and climbing. 6. Convenient- Pull-ups can be done almost anywhere. You don't need thousands of dollars worth of gym equipment to do this exercise-- just your body, a bar, and gravity. Don't Have Access to a Pull-up Bar? Doorframe pull-up bars are relatively inexpensive and work great!  Check out your local running trail. Many of them have outdoor workout stations that include pull-up bars. Head to the nearest playground and use the monkey bars. If you have an open beam ceiling in your basement, use the beam as a pull-up bar Head outside to your patio and use the edge of the deck or railing Do you integrate pull-ups in your workout routine? Tell us how in the comments below!

Get Ready to Burn More Fat in Half the Time! If you've been to a gym or opened a fitness magazine lately you've probably have at least heard of the word HIIT, but what the heck does HIIT even mean? HIIT stands for High Intensity Interval Training, and it has very quickly become one of top trending ways to burn fat. Why? Because if done correctly you can burn up to 9 times the amount of fat than a traditional steady-state cardio workout would!How is it Done?HIIT is done by alternating high intensity exercises with low intensity exercises (or resting) for a set amount of time (20-60 seconds) and can be done with pretty much any bodyweight exercise including running, squatting, lunging, kicking, punching, jump roping, & more! Benefits of HIIT Metabolism Increase- HIIT will speed up your metabolic rate for up to 48 hours after you've finished working out.  Fast & Convenient- Most HIIT routines are less than 30 minutes and you can literally do it anywhere since little to no equipment is required. Gone are the days of not having time to workout!  No Equipment Required- The only weight you need for HIIT is the weight your own body supplies. Most moves in HIIT routines use bodyweight exercises; although, feel free to add weighted moves to up the intensity.  Burns More Fat While Retaining Muscle- Studies have shown that over a 20 week period, people who consistently did HIIT routines burned 9 times the amount of body fat and retained more lean muscle mass over the people who just did low intensity, steady-state cardio.  Ready to give HIIT a try? Here are few example workouts for you to give a go!10 Minute Beginner HIIT Workout 3 rounds- 20 seconds high intensity, 10 seconds rest Jumping Jacks Squats Jab, Cross (Right Side) Jab, Cross (Left Side) *30 seconds of rest in between each round Advanced HIIT Workout3 Rounds- 45 seconds high intensity, 15 Second Rest Burbpees Jumping Lunges Tricep Dips Side Lunges Push-ups Tuck Jumps Mountain Climbers *1 minute of rest in between each round Have you tried HIIT Before? Let us know your favorite workout in the comments below!