Category: Energy

Keto or Paleo Diet: What’s the Difference?


Continue reading Keto or Paleo Diet: What’s the Difference?

Everything You Need to Know About Squats

High protein nutrition bars


Continue reading Everything You Need to Know About Squats

Four Must-Do Warm-Ups Before Training

Do Warm-Ups

Planning on jumping right into the most strenuous part of your workout routine the minute you hit the gym floor? Think again. Failing to properly warm up before exercising can make injury more likely and can also reduce the effectiveness of your workout.

Warming-up before exercise is just as important as every other aspect of your exercise plan, such as doing the right exercises and using nutritional bars and protein supplements to enhance muscle-building. Exercise experts suggest the following workouts to ensure a safe and effective workout:

Increase Your Heart Rate

Pumping up your heart rate helps prepare your muscles for exercises and activates your nervous system. Before your workout, briefly jog, or run on the treadmill or bike. Jumping jacks or skipping rope can also help get your blood pumping at a faster rate.

Stretches Matter

Dynamic stretching can help prepare you for a workout. Make continuous motions to stretch your muscles and prepare them for a workout. Some suggested exercises include: moving your arms in circles, toe touches, and kicking your legs forward. You should avoid static stretches, as these stretches are detrimental to exercise performance.

Warm-Ups Before Training

Try a Few Lunges

Rotating lunges are great warm-up activities because they help to build balance and stability. To perform a rotating lunge, stand with your feet spread hip-width apart. Hold an object at chest level, and then take a big step forward with your left leg.

Bend your left knee and move downward until your thigh is more or less parallel to the floor. Next, hold and turn your torso to the right for a few seconds while keeping the object you’re holding in front of your chest. Then rotate back to the center and stand up again. Next, repeat this exercise with your right foot.

For Squat Enthusiasts

Pre-squat warm-up – Squats have become incredibly popular in recent years as they are great for building muscle and burning fat. However, there is a risk of injury involved that a proper warm-up can mitigate. If you’re planning to do squats, perform a kneeling glute mobilization warm-up. This movement helps to increase mobility in your hips.

To perform the kneeling glute mobilization:

  • Get on your hands and knees, and keep your hands beneath your shoulders and your knees under your hips.
  • Cross one ankle behind the opposite knee, pushing the knee of the crossed ankle/leg into the ground.
  • Gradually ease your rear back to your heels. While doing this, keep your arms straight and your abs tight.
  • Sit back until you feel that the glute on your crossed ankle side has been stretched. Once it has, return to the starting position.

By getting a good warm-up in before you exercise, you maximize your potential gains from your workout and reduce your chance of injury. It’s well worth the investment of 5-15 minutes.

Promax Nutrition provides exercise enthusiasts with health fuel to build bigger, stronger muscles. Promax Nutrition’s wide range of protein bars and snacks provide targeted nutritional support to men and women building better bodies.

The Importance of Snacking Throughout the Day

Healthy snacking tips

When you were a kid, did your mom ever scold you for eating between meals? Her heart may have been in the right place, but it turns out she was wrong: Not only will snacking not spoil your meal, it’s also an important part of staying healthy and losing weight.

Snacking Keeps Blood Sugar Balanced

Maintaining a consistent blood sugar level is an incredibly important part of staying healthy. Three to five hours after eating, blood sugar levels take a dive, slowing down our metabolism. When our blood sugar undergoes constant dips and spikes, it increases our chances of developing serious health problems like insulin resistance, Type 2 diabetes, heart disease, high blood pressure, and obesity.

One of the best ways to keep your blood sugar steady? Snacking, especially if you eat a consistent amount of carbs.

Snacking Prevents Overeating

We all sometimes get hungry between meals. When we don’t slake our hunger with a little snack before mealtime, those hunger pangs are more likely to make us overeat. If you’re feeling bad about grabbing a snack a couple of hours before lunch or dinner, don’t – instead, grab something rich in carbs like fruit or whole grains, and combine it with nuts, dairy, or other protein-rich foods. Not only do these food contain important nutrients, they’re also the most filling.

Snacking Helps Us Lose Weight

It may sound counterintuitive, but snacking is one of the best ways to start losing weight. Specifically, moving from a schedule of a couple of big meals to one with smaller, more frequent meals throughout the day helps us keep our intake and output consistent, and makes it less likely that we’ll overeat. The trick is to keep your meals small, and space them out consistently throughout the day.

Snacking Improves Mood and Helps Us Focus

Remember what we said earlier about blood sugar drops and slowed down metabolisms? After your body burns through the food you’ve ingested, the body reacts by slowing down, which leads to crankiness, tiredness, and an inability to concentrate. Grabbing a snack between meals will keep your energy levels up and prevent the onset of foul moods that affect productivity and make the day seem longer.

Good snack foods

A Few Tips for Snacking

Snacking may be good for us, but that doesn’t mean that every type of snack is healthy. Candy bars and other sugary snacks should be avoided as much as possible; not only do they pack on the pounds, they also burn up quickly, leaving you more hungry and cranky than you were before you grabbed a snack.

The best in-between meal snacks are ones that are rich in protein and amino acids (cheese, meat, tofu), carbohydrates (fruit, honey, whole grains, vegetables), and/or omega-3 fatty acids (fish, yogurt).

If you’re looking for the perfect, healthy snack to keep your energy up and help you lose weight, Promax Nutrition bars are the perfect choice available in many different flavors and varieties, including lower sugar. Learn more by looking through our website today.

How Do Olympians Train for the Games?

How do Olympians train



Proper Diet



Warm-Up and Recovery



Planning and Mental Training




Train like an Olympic athlete

Diversify Your Routine



Five Food Prep Tips for Fitness Enthusiasts

Five Food Prep Tips





Tips for Fitness



The Benefits of Burpees

Protein Bar






Protein Bars


5 Fascinating Facts About Protein You May Have Missed

Energy bars




    Protein bars



Tips and Tricks for Pushing Through Workouts

Tough Workouts

With New Year’s just right around the corner, one of the most common resolutions people make is to get fit, shed the pounds they packed on over the holidays, and start living more healthfully. However, in just a few short months, over 95% of these people have given up on their New Year’s Day resolutions and gone back to their former habits.

Why do they give up? Because they start to feel pain and discomfort, and they do not feel like they can push any harder. Their muscles and bodies ache from exercising. They figure they can take a few days off from the gym to let their bodies rest. After taking a few days off, they go back to the gym, only to find they are losing their motivation. They do not feel like they can get back on that treadmill and walk another mile or do another set of weight lifting. Eventually, they end up talking themselves out of working out, with excuses like “It hurts,” “It takes too much time away from some other activity,” and so on.

The biggest way to avoid falling short on your New Year’s Day resolutions is to learn how to push through the pain and stay motivated. The old adage “No pain, no gain!” is entirely true. You have to remember that your body is going through major changes, and there are going to be muscle aches and pains. This simply means your muscles are becoming stronger. What can you do to keep motivated and push through the pain?

Tough Workouts

Listen to Your Favorite Music

While you work out, listen to your favorite tunes on your smartphone or music player. Your music selections can help push you along and distract your mind from the pain so you can reach your daily fitness goals.

Repeat a Mantra Over and Over

Pick a mantra you like, and repeat it over and over in your head if you find you are having difficulties reaching the end of your workout routine for the day. Select a mantra that motivates you and which keeps you going. You can even make one up.

Set Realistic and Daily Goals

One reason so many people fail their New Year fitness resolutions is because they do not set realistic or daily goals. Without goals, you will mindlessly wander through your workouts and quickly lose motivation.

Visualize How You Feel after a Workout

Think about how you and your body feel after completing a workout if you are considering stopping short of your daily goal. Most people feel a sense of accomplishment. Once you are done for the day, you can sit, relax, and do whatever you want.

Reward Yourself with a Healthy Treat

Make it a habit to reward yourself for reaching your daily goal with a healthy treat afterward, like a protein bar, energy bar, or fruit smoothie.

If you are looking for healthy bars to use as rewards after your workouts, you will find a wide variety of flavors available from Promax® Nutrition.

Different Types of Vitamins and Their Functions

vitamin bottles





Vitamin A



Vitamin B12



Vitamin C



Vitamin D



Vitamin E



Vitamin K






Folic Acid


