If you're looking for the best sports backpack, look no further.
In this guide we'll explain the history of backpacks and how to choose the best sports backpack for you, your child or as a gift for a friend or loved one.
]]>In this guide we'll explain the history of backpacks - which date long before gym bags - and how to choose the best sports backpack for you, your child or as a gift for a friend or loved one.
Backpacks have traditionally been associated with school kids and the hardcore streetwear nuts but like with every piece of fashion and gear, they have evolved with the times. From the young ones to the ninety-somethings, backpacks are now being more generally embraced by adults. It is the quintessential item to have if you are a smart casual guy, girl or a fitness freak.
A backpack is one of the most versatile pieces of gear that you can have. The beauty with the backpack lies in this versatility. It can serve many functions for everyone and can be put into numerous uses ranging from hiking to sports, work, carrying your books and laptops.
That versatility also means that you have to select the right backpack that is fit for the purpose. Some backpacks will be ideally suited for certain situations and use-cases and not necessarily for others. If you are shopping for a new backpack, either for your kid's sports practice or games or your own sporting needs, you have to think about the intended use-case.
Traditionally, backpacks were the practical utilitarian items without much flair, coloring or accessories. The modern take, with their common shapeshifter designs, take it a notch higher by incorporating fashion and style. If you are shopping for the best sports backpack, you will find it hard to ignore the variety of stylistic inspirations.
Backpacks have not always been used for sports. The first ones were developed for use by the military. The second generation were built for school kids before they eventually streamed into more mainstream uses. Today we put them into every use imaginable.
The first backpacks were probably developed in the late 19th century for the U.S. Army which used them to carry their field kits and distribute the weights of the items they carried more evenly. They were robust and rugged rucksacks that were made from a canvas material set in a steel frame. As you can imagine, they were the cruder and clunkier ancestors of the modern backpacks but they still got the job done.
The design improved over the years. The first take on the modern backpack emerged in the late 1930s when the first backpacks made from functional fabrics hit the market. Instead of canvas and steel frames, these now had lighter fabric materials and had zippers for the first time.
The 1960s saw the first truly modern rucksacks as we know them today. These were designed for kids and for the very first time, children discarded the antiquated book bags, a relic of the old, for the new cool backpacks. They were also lighter, easy to carry and had a playful two-strap design.
There are different kinds of backpacks that you can purchase for your sporting needs:
If you are in the market for the best sports backpack or gym bags for your hiking, cycling, swimming and other sports, there is a wide selection that you can go with to help you tackle your outdoors lifestyle.
Before you begin shopping for a sports backpack or rucksack, you need to consider your individual needs. Will you be using them strictly for your trail supplies? Are you planning to hold other items such as an iPad or a laptop? What kind of gym supplies are you planning to carry in your sports backpack?
You will have to choose the best sports backpack that will help you handle all that your adrenaline-filled days will throw at you.
Irrespective of your daily routine, you will need a sports backpack that is not only comfortable but also functional. Sports-specific bags enable you to handle a diverse array of sports gear and equipment.
If you want to take on the trail, you can go with daypacks along with the frame packs that have been manufactured by some of the top brands. These can give you an assurance of quality.
If you love doing the morning physical routines such as a morning run, you can zip up your essentials in a sleek fanny pack. If you are looking for a sports bag for your more extended outings, you can go for the more heavy-duty backpacks such as the hydration packs that you can use to store some water and keep yourself replenished on the go.
Some travelers love the convenience that comes with the wheeled backpack options. If you are going some for some less strenuous studio sessions, you can use the totes or yoga bags.
Boaters and kayakers can choose the dry bags. These are ideal pieces of backpacks for such outdoor activities as they allow you to keep all your prized essentials moisture-free as you embark on a very water-filled outing.
There are lots of top-quality sports bags that are designed for kids.
Here is a look at some of the key consideration to keep in mind when you are shopping for the best sports backpack:
There is such a diverse array of backpacks to pick from that you are likely to struggle finding one that suits your needs. Whether you a soccer mom shopping for your child’s backpack or a sports fanatic looking for a grown-up backpack, there are certain basic things that you need to consider when choosing a backpack.
Consider the intended purpose of the backpack. As we have already seen, there are backpacks suited for various activities. You will find one that will work best with light morning runs or workouts, extended outings, hiking, swimming, boating and so forth. When shopping for a backpack, it is also important to weigh the ergonomics of the gear versus its aesthetics.
While some backpacks will be suited for specific uses, you can also purchase multitaskers that you can put to different uses ranging from the regular commutes and work to gym and evening runs. The multitaskers also need to have certain functional elements like a breathable mesh back panel that protects your shirts from those embarrassing poplin sweat parches. The backpack also needs to have adjustable padded straps for cushioning the load you are carrying.
Look at the straps. For the sports backpacks, go for ones that are stiff enough to provide support for all the weight of the gear that you will carry without sagging. Sagging backpacks make one feel uncomfortable while on the go. Some of the best backpack straps are the contoured and S-curve straps as they offer users a smooth, comfortable and ergonomic fit.
Look for the foam on the shoulder of the backpacks as well as on the hip belts to offer you some added cushion when you are carrying heavy sports gear. Lined mesh straps are also great for sports applications as they help in keeping the sports backpack breathable on the shoulders.
For the best support during your high-adrenaline activities, go for the backpacks with compression-molded straps.
Topmost in your considerations when shopping for the best sports backpack should be its volume. How much can it carry? That will depend on the type and scope of your sporting or outdoor activities.
The volume of the backpack is its capacity in liters. It also refers to the frame size of the pack with regards to the build. There is no one size fits all when shopping for a sports backpack. If you are soccer mom shopping for your child’s sports backpack, you will undoubtedly have to go for a smaller-sized one with an excellent fit.
If you are shopping for technical sports backpacks, you can find these in different sizes based on the length of your torso. Every manufacturer has their unique way of calculating the length of the torso. If you are unsure about the right size to go for, talk to the customer support to help you find your perfect fit. You can also talk to the store to determine how to adjust the backpack for the most comfortable fit.
When looking for the right fit, you should also consider the gender. Some backpacks have been specifically designed for women. Others are built for specific sports so if you are shopping for one, ensure that it is compatible with the sporting activity that you are engaging in.
However, most backpacks will be adjustable and adaptable. They come with the capability to adjust the sizes by either tightening or loosening their hipbelt and shoulder straps to get the right fit.
For a backpack that you can use for a day of hiking, you can go for a pack with a volume ranging from 10 to 25 liters. This allows you to fit in your water bottle, sunscreen, jacket and other small items.
If you are shopping for a sport backpack for more extended usage such as more than a day of hiking, you can choose one with volume ranging from 20 to 35 liters. Multi-day hikes will invariably require that you pack in more gear and equipment to stay safe and that requires a larger volume backpack.
For an even more extended outdoor adventure lasting more than 3 days, go for a backpack with a minimum carrying capacity of 35 liters. This allows you to pack not only the hiking essentials and equipment but also extras such as cooking equipment. The longer your hike is, the higher the probability that you will encounter many unpredictable events and you ought to be prepared. With a bigger and heavier backpack, you can pack in all the equipment that you need to enjoy a complete peace of mind.
It is not just the size and design that determines the comfort of the backpack. How you load it will also have a bearing on how comfortable it wears. If you distribute the weight on the sports backpack more evenly, you can make the pack more comfortable and ensure everything packed in there is almost intuitively accessible.
Check if the backpack has the exterior features that will comfortably support your outdoor activities. For example, does it feature rain cover? Is it an all-weather backpack? Does it provide you with an easy access to its reservoir pocket? You will need to quickly access your water when you are in the midst of energy-sapping outdoorsy activities. If you will be using the backpack for your hikes, it should have a hiking pole attachment loop.
Apart from these, you can also look out for extra features such like attachment points where you can pack in extra items like a daisy chain and an ice axe if you are going on a hike. It should also feature several external gear loops where you can attach gear like helmets, crampons and sleeping bags.
If you will be packing in lots of stuff, choose backpacks with load lifter straps to offer you the extra comfort. Backpacks with adjustable suspensions will easily adjust to fit to your torso. If you are shopping for a women’s backpack, then it should have specific adjustments to suit different types of body builds.
For the interior, the backpack should have such as features as multiple compartments to pack in multiple small items. It should also have a bladder sleeve for your hydrati0on as well as a key clip or valuables pocket where you can store your valuables.
Cost is undoubtedly an important factor when shopping for the best sports backpack. Ultimately, you will only purchase the backpack that you can afford.
The costliest sports backpack isn’t necessarily the most ideal. The cost is, however, generally correlated to factors such as the quality of materials that it has been made from along with the range of features that it offers. The amount that you are willing to spend on a backpack will be dependent on your budget as well as your current and future needs.
If you need the backpack for some short runs and light sports activities, you don’t have to spend a fortune on the premium and technical packs. However, if the backpack will be put through some exerting uses, then you will need to invest in a bigger and premium quality backpack that will last. A sports backpack that has been crafted from a hard-wearing nylon material will generally be costlier than one made from a polyester material even though it is not necessarily more durable.
For a style freak, styling will certainly be top on the list when shopping for a sports backpack. If you will also be using it for work and pairing it with some casual clothing such as sneakers and sweaters, you can shop for one as a sharp fashion accessory. Don’t be too focused on the style that you forget the utilitarian aspect.
If you are going for multitaskers, choose backpacks that are made from nylon. There are also sports backpacks made from sleek leather that are perfect for a more relaxed dress code. You can choose the woven or canvas styles which are cheap and look cool.
One of the best sports backpacks is the Picante Pack gym backpack. It is a versatile backpack and offers a perfect way of organizing all your sports gear when going on various kinds of outdoor activities. It is a must-have fitness accessory for swimmers, OCR, athletes, cyclists, triathletes, runners and crossfitters among others.
The Picante Pack can be used both as a gym backpack as well as a race bag that can be used by athletes and fitness enthusiasts. It perfectly separates your items so if you want to separate your dirty and sweaty gear from the crisp clean ones, this sports backpack will do the job.
The Picante Pack is lightweight and includes plenty of uber-functional features such as a shoe compartment, plenty of compartments and pockets where you can put your gear as well as a removable and waterproof wet-dry pocket.
Below is a summary of its features:
The adjustable straps on the Picante Pack give you a good fit around the shoulders. They also have a hanging hook that you can use to hang them in a locker room during an outdoor fitness or door post event. The outer shell of the backpack is water-resistant to protect your outdoor or fitness gear and equipment from light rain or splashes of water. The backpack also features an inner waterproof pocket where you can store your wet bathing suits and items such as toiletries.
]]>And lots more, so let’s get started...
Does a trail runner who drank too much coffee the day after taco night sh*t in the woods?
The answer, friend, is a resounding YES.
A study published in the American College of Sports Medicine's Health and Fitness Journal found that bodyweight workouts are an efficient way to decrease body fat, improve VO2 max and boost muscular fitness.
"Today, using body weight as resistance during circuit training may grow in popularity as financial means to special equipment and facilities access have declined for some. Body weight can provide an adequate training load as long as it results in sufficient aerobic and resistance training intensities.
HICT can be a fast and efficient way to lose excess body weight and body fat. The incorporated resistance training contributes significantly to the amount of fat burned during a workout.
When resistance training exercises using multiple large muscles are used with very little rest between sets, they can elicit aerobic and metabolic benefits. Research has found that these metabolic benefits can be present for up to 72 hours after a high-intensity exercise bout has been completed."
Other than friends with benefits, metabolic benefits are some of our favorite benefits. Get some with bodyweight exercises!
Ok, we know that bodyweight exercises can get you in excellent shape - look at military recruits after boot camp - but what about using bodyweight exercises for packing on muscle?
Online trainer and fitness coach Jason Ferruggia explains why bodyweight exercises are great for building muscle.
“Bodyweight training is incredibly effective for building muscle. Some would even argue that it’s better than free weights.
Bodyweight exercises don’t beat up your joints as much as traditional weight training exercises do. They allow for a more natural range of motion and improve your overall athleticism quite effectively.
Advanced bodyweight exercises require unmatched levels of full body tension. This is what leads to incredible strength gains.”
There you have it - drop the "curls for the girls" and hit some pull-ups instead - your muscles will show you the love after.
If you think the best way to burn fat is to jog slowly on a treadmill for hours on end, you’re doing it wrong.
HIIT (high intensity interval training) is one of the most effective ways to incinerate fat, and bodyweight exercises are perfect for these types of workouts.
Tom Holland, MS, CSCS, exercise physiologist and Bowflex fitness advisor explains:
"Bodyweight exercises have been around forever for one main reason: they work."
Bodyweight exercises are highly efficient, which means you can use them when doing circuit training or HIIT workouts, which are proven to incinerate fat stores.
"You can do HIIT with both cardio and strength training, and because HIIT workouts are typically pretty short (you can only maintain max-effort work for so long!), you can often be done in 30 minutes or less. That convenience and low time commitment makes bodyweight HIIT circuits easier to stick with than, say, weightlifting for most people.”
Ok, so now that you’ve seen why bodyweight exercises are super-efficient at building muscle, it’s time to choose the best exercises to include in your muscle-building program.
It’s important to choose total-body bodyweight exercises - think squats, not calf raises - and perform them through the full range of motion with excellent technique.
"Research published in Physiology & Behavior showed that muscle growth "can occur independent of an external load," and, in fact, all it takes to get swole is performing exercises through their full range of motion.
A bodyweight squat, performed with immaculate technique, can be just as effective as traditional weight training methods, and, when it comes to building muscle, there's really no need to keep adding more and more weight to your barbell."
We'll show you some awesome muscle-building bodyweight exercises soon...but first, what about getting six-pack abs with bodyweight movements?
Similar to muscle-building exercises, the best bodyweight exercises for burning calories and burning fat will tax your entire body. Here’s a checklist to use for exercise selection from the American College of Sports Medicine:
The exercises selected for an HICT circuit should function to:
Don't think bodyweight training will get you in excellent shape? Keep reading for tips on how to make regular bodyweight movements burn baby burn...
If you’re super-fit and crush pushups in your sleep and bodyweight squats in the shower, you may want to add intensity to the more common exercises. Here’s how you can do that, according to fitness expert and strength coach Tom Coffey:
Perform high reps. Simple, right? If 20 is easy, do sets of 100 and see what happens.
Increase time under tension. Go slow on the way up and even slower on the way down. Enjoy that burn, baby.
Be explosive. Explode through your rep - just make sure you're thoroughly warmed up to reduce your risk of injury.
Add 2 or more elements. Try jumping squats into a pull-up, then to a pushup, then repeat.
Use leverage. Body weight training is just applied physics to the body. The basic principles of leverage:
Leverage applied to body weight exercises:
Redistribute your weight/remove a hand or foot. Pistol squats, one-arm pushups, and single-leg deadlifts are all great ways to make bodyweight exercises more challenging.
Pushups. Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders. Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Push back up - that’s one rep.
Wall pushups. Place your hands against a wall and keep your back straight. Bend your elbows until your face almost touches the wall, then press through your hands and extend your arms so you're back at the starting position.
Kneeling pushups. The kneeling pushups is the classic, scaled version of the regular pushup. Instead of doing a pushup from a plank position, start with your knees on the ground, keep your body in-line and your core engaged as your allow your upper body to "kiss" the floor, then press through your hands to return to the starting position.
Elevated (feet up) pushups. Get your feet on a ball, bench, wall, or anything higher than the floor. The balance required will fire your stabilizer muscles and increase resistance for your upper body.
Pushups on an unstable surface. Place your hands or feet on an unstable surface such as a bosu ball, stability ball, or other unstable object to work your core even harder than normal.
One leg up pushups. Take away a leg and your core has to work even harder to maintain balance.
Handstand pushups. It’s a deceptively simple exercise, but the handstand pushup is also a supreme test of your upper-body strength and core stability. You’ll feel this most in your shoulders and triceps—the primary muscles in this move—while also working your core. Just make sure to grab a friend or spotter if you're just starting out...this is not a rookie bodyweight exercise!
Hindu pushups. From a push-up position, raise those hips and in one swift movement use your arms to lower the front of your body until your chin comes close to the floor. Think of yourself dive-bombing straight into the floor but pressing through your arms right before your face makes contact. Make sure to keep your knees off the floor as you swoop up. Reverse the move to come back to the raised-hip position.
"Air" Squat. The bodyweight squat (or “air squat”) is an important exercise for building and maintaining lower-body strength throughout your life. Place your feet about shoulder-width apart, and maintain a natural arc in your back. Spread your weight through your feet as you hinge your hips and knees into the squat. Throughout the movement make sure your feet are directly under your knees, and your knees are pointing forward —not drawn inward.
When you get to the bottom - thighs parallel to the floor - press through your heels to stand back up straight. Squeeze your butt and keep your core tight as you return to a standing position.
Wall sit. Who needs a chair when there’s a wall? Slowly slide your back down a wall until your thighs are parallel to the floor. Keep your knees directly above ankles and keep back straight. Go for a minute per set (or however long it takes to turn those legs to jelly). When you've mastered this movement, move on to wall squats.
Jump squats. Jump squats are perfect exercises for athletes or bodybuilders looking to improve their explosive lower-body power, and for obstacle course racers who want to improve their ability to clamber over hurdles and keep moving fast. Make sure to land softly as you go into your next rep, forcing your muscles to handle a workload in both the concentric and eccentric motions of the exercise. Stand with your feet slightly wider than hip-distance apart. Sit your butt back and bend your knees to drop into a squat, keeping your chest upright. Jump up into the air as high as you can and straighten out your legs. Land back on the floor with soft knees.
Pistol squats. The pistol squat is a test of balance, core strength, and leg power. Begin by lowering yourself into a one-legged squat, and stick your free leg and your arms in front of you to maintain balance as you push your hips back and lower yourself to parallel. Then return to standing.
Bulgarian split squat. The challenge of a single-leg squatting motion is tough enough. Add to that the stretch and activation of your rear leg’s hip flexor, and you have the makings of an ultra-effective bodyweight exercise that improves strength and mobility at the same time. Stand in front of a bench or stability ball and place the top of your rear foot on the bench or ball. Lower yourself down so you rear knee almost touches the floor, then press through your heel to the starting position.
Forward lunges. Stand with your feet together. Take a big step forward with your right foot. Bend your right leg until your front thigh is parallel to the floor and your back knee is just barely touching the floor. Push up through your back front heel to return to the start position. Repeat on the other side.
Walking lunges. Perform the standard lunge, but instead of staying stationary, you'll step through your lunge so your rear leg becomes your front leg of the next lunge.
Jumping lunges. Start in a lunge with your left leg forward, hands at your sides. Bend both knees to 90 degrees, keeping your abs tight and back straight. Swing arms to propel your body up, straightening your legs. Land back in a lunge and continue jumping. Repeat on the other side.
Reverse lunge. Start standing with your feet about shoulder-width apart. Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles. Push through your right heel to return to standing. Repeat on the other side.
Curtsy lunges. Stand tall with your feet hip-width apart. Step your left leg diagonally behind your right leg and bend your knees to lower into a lunge. Push through your right heel to stand, and sweep your left leg out to the side. Repeat on the other side. Let’s show a little respect. When lunging, step left leg back behind right leg, bending knees and lowering hips until right thigh is almost parallel to the floor. Remember to keep your torso upright and your hips square.
Side lunges. Stand with your feet hip-width apart.Take a big step out to your right. Bend your knee and push your butt back to do a side lunge. Keep your chest lifted and core tight.Repeat on the other side.
Inverted rows. Find a park bench, table or other horizontal surface that will safely support your weight. Grab on, tighten your core, and pull your chest up while keeping your body in a reverse-plank position.
Pullups. If you're lucky enough to have a pull-up bar at home, or can find some scaffolding or a tree branch, grab on, pull your weight off the floor, and rise until your chin is at the same height as your hands, or slightly above. Keep your core engaged throughout the movement. Lower down, and repeat.
Single leg deadlifts. Start in a standing position with your feet directly under your shoulders. Lift one foot off the ground, hinge at the hips, and lower your chest until it's parallel to the floor. Keep your core and butt engaged throughout the movement with your knee slightly bent. Focus on maintaining balance while also strengthening your grounded leg.
Planks. Lie facedown with forearms on the floor and hands clasped. Extend legs behind you and rise up on toes. Keeping back straight, tighten core and hold the position for 30 to 60 seconds (or as long as you can hang).
Side plank. Like the regular plank, a side plank is simple but challenging way to isometrically target your core strength and your balance. When you do this movement keep your hips in line with your body. Lie faceup and roll to the side. Come up onto one foot and elbow. Make sure your hips are lifted and your core is engaged. Time how long you can stay there with your core engaged and your hips in-line, and try to get better each workout. Switch sides so you're balanced.
Hollow rocks. Lay on your back and slightly raise your head and feet. Keeping your body in a slightly concave position, rock back and forth keeping your abs tight and your entire core engaged.
Bear crawl. Start on your hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side. Continue the crawl across your room, and back, if you don't have much space. The key to this move is to stay controlled, keep your core engaged, and focus on perfect form.
Burpees. Stand with your feet shoulder-width apart, arms by your sides. Bend your knees and reach forward to place your hands on the floor. Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows. Use your arms to quickly push your body back up and hop your legs back under your body. Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent.
Jumping lunges. Perform the standard lunge but at the bottom of the lunge, jump out of it and switch legs mid-air so you're at the bottom of a lunge on the other side.
Mountain climbers. A staple of athletic training, mountain climbers are another great core exercise that really fires up your hip flexors and abs while also challenging your upper body to maintain balance. Try them with sliding disks under your toes, or perform them with your hands resting on a medicine ball to ratchet up the imbalance and increasingly challenge your core. Start in a high plank and draw your right knee under your torso, keeping your toes off the ground. Return your right foot to the starting position. Switch legs and bring your left knee under your chest. Keep switching legs as if you're running in place.
Bodyweight exercises will get you in excellent shape, build lean muscle, and burn fat. Plus, you can do bodyweight workouts from the comfort of your own home. Give these a try and keep training! Don't forget to focus on your workout recovery when you're done - your improvement doesn't just happen during your workouts, but when your body heals and gets stronger after, too.
]]>Even a few weeks ago it seemed incredibly unlikely that we’d be quarantined and forced to exercise at home, but now getting a home workout in may be your only way to stay fit.
Welcome to the new normal.
While we all hope we’ll be able to get COVID-19 under control ASAP, building the habit of staying in shape no matter the circumstances is important for our mental and physical health. Here’s a few other reasons to begin your home workouts now.
No commute. Less traffic. No group activities. No public outings. All of this adds up to more time in your day. What you do with it determines how you're going to look and feel over the weeks and months ahead.
Fitness is proven to improve health and boost the immune system. Has there ever been a more important time to do just that?
Looking back 6 months or 1 year from now, would you rather say you barely survived the quarantine or that you THRIVED!
Take each day as an opportunity to improve your life - and your fitness and health is an important pillar of that.
Let’s face it - this pandemic is a scary time, and can cause the most relaxed person to feel some anxiety about the unknown. Exercise is proven to reduce stress and can be a great way to sweat out any negative feelings about these uncertain times.
Did you get a great workout in? Share it! People are online more than ever before, and you can help spread your healthy vibe with the world.
Sure, you can just jump in and start doing exercises at random, and that’s much better than just sitting on your couch all day...but like everything in life, starting with a plan will lead to better results.
There’s a few questions you should ask yourself when starting any routine:
Do you want to get stronger? Faster? Burn fat? Have more energy? Choosing your goals first will allow you to build the perfect home workout for you.
Although adding 25 pounds of muscle to your frame may be difficult if you don’t have the equipment to support it, you can still get in excellent shape with nothing other than your own body.
Speaking of which…
For athletes and fitness lovers, dumbbells, kettlebells and barbells are more in-demand than the disappearing rolls of toilet paper from every supermarket in the USA.
If you’re lucky enough to own strength training equipment, that’s great. If not, think about what you can use - jugs of water, exercise bands, outdoor areas, walls, pull-up bars, scaffolding...be creative and assess exactly what you have access to.
Do you have a 6x6 area in your living room that you need to stay in? No problem, there’s plenty of exercises you can do there. Do you have access to the outdoors so you can run? A grassy space for high impact exercise?
Understanding your location will allow you to choose the best home workout program for you.
Current guidelines suggest we should limit exposure to other people, but if you currently live with your workout partner, you may be better off that most. Bodyweight exercises can be taken to a whole new level - along with motivation - if you have a workout buddy.
Ok, now that you have a good understanding of your goals, equipment, workout space, and whether you’re doing this on your own or with a swole-mate, it’s time to choose your program.
We’ve laid out 7 home workouts you can do with limited space and minimal equipment. Select the home workout that best aligns with your goals and current situation.
And remember...there has never been a better time to test your willpower, dedication and motivation than now. So get your workout shoes, pump up the music and train hard...the world needs you to be at your best.
This workout by The Greatist was designed for college students to perform in their dorm room without any equipment. If you want to improve your conditioning using a variety of bodyweight exercises, this workout is for you.
Complete each move for 30 seconds, with 10 seconds of rest between. At the end of all 8 moves, rest for 2 to 3 minutes. That’s 1 circuit. Complete the entire circuit 3 to 5 times.
Do you have a kettlebell and pull-up bar? This 5 week workout program designed by kettlebell expert Pavel Tsatsouline featuring these two pieces of equipment can help you build strength, burn fat, and improve conditioning.
The program goes in waves, meaning each week and every workout is different. Some days are easy, some are not, but overall this program will definitely get you results.
Are you one of the lucky ones to own a kettlebell, or even a few? If so, this home workout designed by Onnit for beginners is great for improving strength and conditioning.
Use this routine to build strength and burn fat, and develop the stability and mobility to graduate to more advanced exercises later on.
Perform the exercises as a circuit, completing one set of each in sequence without rest in between.
When you’ve completed the entire circuit, rest 1–2 minutes, and then repeat for 3 total rounds.
Duration: 20-25 minutes
Frequency: 1-2x per week
Rest: 1-2 minutes
Exercises:
Have a dumbbell? Awesome. If not, can you use a suitcase or gym-bag packed with rocks, or water bottles? If you have any weighted object with a handle, this program by Men's Health could be a great way to build strength and burn fat over the weeks ahead.
Circuit A
Do 4 rounds of this circuit
Circuit B
Do 3 rounds of this circuit
Performing a HIIT workout (High Intensity Interval Training) is one of the most efficient ways to blast fat, build muscle and improve your conditioning.
You don’t need anything special for this workout, other than your own body-weight and a timer. Designed by OCR athlete and trainer Charlotte Curtis, this workout is sure to blast fat and improve your conditioning.
5 rounds
Don't have any equipment at home and want to improve your conditioning and run times? Yasso 800's will boost your metabolism, burn fat, and get you in excellent cardiovascular shape.
If you want to add an extra element to this workout, mix in some of these core exercises before or after your workout.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005, this Crossfit workout is sure to test your will and endurance.
If you have access to a pull-up bar and an outdoor running area, or treadmill, this full-body workout will improve your strength and conditioning like nothing else.
For time:
So there you have it - 7 home workouts to help you crush quarantine. Stay fit, train hard, and take care of your health. It's more important now than ever before.
And remember, recovering after your workout is just as important as your workout itself. Check out our workout recovery guide packed with info on why it's important to recover, along with nutrition tips + more to help you recover faster so you can get back to your workout harder tomorrow.
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Are you rugged? Trendy? Outdoorsy? Whatever your style and fitness focus, we’ve got a bag below that’ll help you stay organized on your trips to and from your health mecca.
Before we get into some of our favorite gym bags of 2020, let’s talk about the features you’ll want to look for in any new bag your purchase.
The last thing you want is to buy a gym bag that will fall apart after a few weeks or months of use. Gym bags should be built to last.
The best way to check the durability is to look at reviews for the product to see what other customers are saying about it, and also review the product before you purchase it, if possible - are there lots of loose threads? Is the material rugged enough to withstand daily use?
You’re building your body to be strong and tough, and your gym bag should be the same.
Are you trendy? Classic? Sporty? Business-focused? Purchasing a gym bag that matches your personal style will make sure your entire look at the gym is consistent and will make it more likely you’ll be proud to rock it.
When your boyfriend or girlfriend says they need a little space, that’s not a good thing. But your workout shoes? Yes, those need lots of space! Keeping your gym shoes away from your clean clothes will help prevent spreading bacteria between your gear and can help keep your clean stuff separate from your funky gear.
That's why you'll want to get a gym bag or gym backpack with a shoe compartment so no matter how hard you train, your workout shoes won't mess up the rest of your clothing.
Whether you’re going to shower at the gym or you just want to keep wet or funky apparel contained, purchasing a gym bag with a wet/dry pocket is essential. Make sure the dry-pocket is waterproof and ideally removable too so you can remove any wet or funky items without getting them in contact with your clean clothing or the clean bag itself.
Have you done a deep squat and wondered what the stabbing motion in your pocket was?
Working out with keys, a wallet or your phone in your pocket can cause all sorts of funny feelings and distractions during your workout. Get a gym bag that has pockets for all of these items so they're easy to find and store.
The best gym bags aren't just great for the gym...you'll want to take them on your outdoor adventures too. Whether you're inside or outside, make sure you get a gym bag that has easy access to hydration.
External water bottle pockets are the perfect way to make your hydration easily accessible when you're on the go or in the middle of a tough workout.
Protein shaker spills. Sweat. Rain. All of these can destroy gym bags that aren't water resistant, so make sure you choose a bag that can repel liquids that are sure to happen during your fitness journey.
Canvas and other material can sometimes soak in stains, and lighter materials can make it easy for spills and dirt to show. The best gym bags for easy cleaning are dark and have stain resistant materials.
How much gear do you bring to the gym? If you shower after your workouts and need to bring flip flops, toiletries, shoes, and a change of clothes, make sure you choose a gym bag that will hold all of your stuff.
If, instead, you just need to bring some hydration, a sweat towel and maybe a post-workout shake, you can easily go with a smaller gym bag.
The best option, of course, is to purchase a gym bag that is expandable so it can meet your needs regardless of what you're going to use it for.
No matter how swole you get, you want your gym bag to still fit. Plus, during warmer times of the year you may not wear much to the gym but during cooler seasons you may have bulky clothes under your bag. This means you'll want a gym bag with adjustable straps so it'll fit regardless.
Waterproof gym bags that are fully sealed can start to stink after a while. A gym bag with some ventilation will allow fresh air to keep odors at bay.
This gym duffel is stylish, sleek, and has compartments for all of your workout gear. The durable outer material is sure to prevent scratches and the padded shoulder strap makes this bag comfortable to hold.
You'll definitely pay for the function and style this bag offers, but if you're looking for a great duffel under $200, this one should be a serious contender.
The Filson Small Duffel is the most expensive gym bag we include on our list, but with good reason. You can easily go from the gym to the airport to the boardroom with this bag. If Batman used a gym bag he could bring to any adventure, this would be it.
At $350, this bag is an investment, but could be the right choice for you if your budget allows.
Leave it to Lululemon to create a gym bag that is sleek, lightweight, and easy to grab for a quick workout or yoga session. This bag offers plenty of room to store your yoga gear, workout shoes and more. Plus, the all-black material will protect against dirt and grime.
Our friends at the Friendly Swede created a duffel that is waterproof and perfect for outdoor training sessions. This gym bag will repel stains and water and can be used for indoor gym sessions or outdoor adventures.
The Picante Pack is the perfect gym backpack for men and fitness lovers who want to keep their dirty or wet gear separate from clean clothing. This gym backpack features a shoe compartment, removable waterproof wet/dry pocket, and lots of places to store your gear.
This gym bag is one of our favorites for 2020. It's stylish, built tough, and is the perfect size for storing all of your workout gear.
Sure, at $159 it's a pretty expensive gym backpack, but if your budget allows and you like the look, this may be the gym bag for you.
Pretty, pink and popular - that's what the Fjallraven classic gym bag is all about. This backpack is perfect for the gym or hike around town. Whatever you use it for, know that you'll stand out from the boring crowd with this bag that is anything but stale.
The light materials and neon pops of color are eye-pleasing and attention getting. This gym bag is great for women who want to store their gym gear in a stylish bag that's easy to carry.
If you're looking to do any outdoor adventuring, the light color may make it tougher to fight stains and dirt, but for indoor trekking to high-end fitness centers, this could be the gym bag for you.
Simple. Functional. Lightweight. The Nike Heritage gym sack is easy to use and comes in lots of colors. The only problem is the price - at nearly $50 you can get more bang for your buck with other gym bags, but if simplicity and weight are the most important attributes for you, check it out.
The Dry Rub Picante Pack is the perfect blend of function and fashion and is designed for active athletes. Its outer shell is water and stain resistant, it includes adjustable straps and external pockets for water bottles. A shoe compartment will keep your workout clothes separate from your clean clothing and a detachable waterproof dry pocket can store your toiletries, wet bathing suit, or muddy gear after a trail run or ride.
The Picante Pack is perfect for triathletes, Crossfit, BJJ, OCR, swimmers, cyclists, runners, and more!
]]>The best part? Not only will these products help you get the results you want at the gym, some can be used for outdoor workouts, travel and more.
Let’s start…
A high quality bag or backpack is essential when you start exercising, especially if you’re planning to shower or change clothes after your workout. Gym bags and backpacks come in all shapes, sizes and price points - you’ll want to take a few things into considerations when deciding on the workout bag that’s right for you.
If you’re showering after your workout you’ll need a bag that’s big enough to fit a change of clothes, clean pair of shoes, towel and toiletries. If you’re not going to shower at the gym (make sure you add some deodorant before you travel far in public!), you can get away with something that’s smaller.
Any good gym bag or backpack should be durable, water and sweat resistant, and have separate pockets that will fit your workout essentials, phone and wallet.
Check out the Picante Pack Gym Backpack with Shoe Compartment to keep your clean gear clean and your sweaty, wet and funky gear separate.
It’s hard to find a gym with music that’s going to keep you motivated day after day. Plus, there’s no better way to focus at the gym than to get some of your favorite beats pumping, pop your earbuds in or headphones on, and get right with the dumbells, barbell or treadmill.
A good pair of earbuds or headphones will be sweat resistant, stay in place while you exercise - especially if you’re the adventurous type and want to rock some handstand walks or other inverted exercises.
Some earbuds or headphones are meant for the office or home use, and others are meant specifically for sporting use so grab a pair that was built for athletic and fitness use first.
Most gyms have water fountains but those can be laden with bacteria and covered in funk from other gym members. HIIT training may not leave time for you to walk over to a fountain during your training session, so bring the right hydration (water is best) in the right bottle and keep your fluids up so you can workout hard without fading.
Depending on your fitness goals you may want some pre-workout or post-workout nutrition, which could include a caffeinated supplement or beverage (black coffee is best, for most) and wrap it up with some protein powder after the heavy lifting is done.
Shaker bottles can be an easy way to bring a powdered supplement with you, and you can just add water when you’re ready to drink it after feeling the burn.
Post-exercise nutrition can help you recover after your workouts, so make sure you're refueling properly after an intense session.
If you sweat a lot when you workout make sure you bring a towel to cover the equipment before you use it, or dry it off after.
Nobody wants to sit on a bench that’s covered in someone else’s sweat! If you’re planning to shower after your workout, bring a second towel so you can dry yourself off with a fresh towel that’s not covered in any of the funkiness you wiped off during your workout.
If you go to the gym before work, you’ll definitely want to bring a change of clothes so you can keep your office mates happy.
Make sure the bag you’re carrying your fresh clothing in has separate compartments for clean and dirty gear, otherwise you’ll just be spreading bacteria from your dirty stuff to your fresh clothing. Getting a bag with a shoe compartment is a great way to keep your clean stuff clean.
If your gym bag doesn’t have a separate pocket for dirty gear, make sure you bring a laundry bag so you can keep your work clothing and gym clothing separated.
Most high quality laundry bags will collapse to a small size so they won’t take up much space when empty, and can air out funky clothing when your workout is over.
Deodorant. Toothbrush. Toothpaste. Soap. Shampoo. Moisturizer. Baby powder. Razor. These are the basics. Add more as you see fit.
Doing deadlifts in wingtips or stilettos can be done, but is not recommended. Invest in a good pair of gym shoes that offer support and stability so you can burn calories and build muscle without jacking up your feet.
Does your gym have a pool? Do you plan to shower or use the locker room? Do you use a sauna or steam-room?
If you answer “yes” to any of these questions, make sure to invest in a pair of flip flops so you can avoid athlete’s foot.
Stinky, itchy feet are not what you signed up when you got your gym membership so keep the funkiness at bay with some flip flops you can wear through the locker room, shower and anywhere else bacteria can breed.
There you have it, our top 10 list of what to bring to the gym. After you have these ready, the fun part starts - sweating, getting strong and investing in your health...what’s more important than that?
Don’t forget, to avoid stanky, sweaty seats on your drive home make sure to invest in a high quality car seat cover that protects against sweat, stains and smells so you can drive home in style and protect your car from all the nastiness that happens in the gym.
]]>Famous fitness quotes can get you fired up for an early morning workout, nighttime run, or extended training cycle. On the days you're not motivated to put on your running shoes or hit the gym, check out these fitness quotes that are sure to get that fire burning inside of you.
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Got an early working that you're not ready for?
Do you have an upcoming race or fitness event that is going to be tougher than you think you can handle?
Are you trying to find time to train for a competition, or just your health, and can't get motivated to do it?
Look no further - we've compiled 25 famous fitness quotes that can get you ready for your next marathon, Spartan Race or Ironman.
Here you have it...
Finding the right back seat covers can be a challenge because there’s many different kinds, styles and places to buy one. But don’t worry, whether you’re looking for back seat covers for cars or trucks, we’ve got you covered!
In this buying guide we’ll answer a few common questions you may have including:
Let’s get started…
People often ask whether they should buy back seat covers for their car or truck, and the answer is most often “YES!” Here’s why:
A good back seat cover will protect against spills. This is perfect for parents or anyone who drives passengers who drink or eat in the back seat.
Back seat covers protect against dirty clothing, water or sweat. Soccer moms and dads who drive children or adults after playing sports or being outside know how important this is.
Sweat is bad for your car seat for lots of different reasons - it will ruin leather seats, cause stains, and it can seep into your seats and cause bacteria to breed, leading to all kinds of funky odors.
Do you live near the beach? Do you vacation on the coast or near a lake? Sand and saltwater can ruin your cloth or leather seats, so investing in a high quality back seat cover should keep your vehicle clean and fresh after hitting the waves.
Do your children (or you!) leave soccer balls, lacrosse sticks, football equipment, running shoes or other sports equipment in your vehicle? Moisture, dirt, sweat and odors from that equipment can seep into your seats, causing long-term problems. A good rear seat cover can fix that.
Whether you want to trade in your vehicle years from now, sell it, or just keep it’s value as long as you can, a rear seat protector can help you do that because it will collect all of the stains and dirt instead of your car or truck’s leather or cloth interior.
Does your vehicle smell like something died in it? Sweaty clothing, pet stains and moisture can call cause bacteria to grow in your car seats, leading to a ripe stankiness you don't want in your vehicle.
A good bench seat cover can that is machine washable can be a barrier against the stench so your car or truck can smell like the roses and petunias you're used to.
Dark leather seats can retain heat when your car or truck is left outside in the sunlight. A good backseat protector can repel some of that heat so it’s more comfortable for you and your passengers when you get in your vehicle.
Runners, triathletes, fitness and sports lovers who have a bench seat in their car or truck are sure to get sweat, stains, dirty and moisture in their seat. A high quality bench seat protector can save vehicles from all of the messes athletes are used to.
Obstacle course racers, triathletes, mountain bikers and outdoor athletes who have dirty gear in the back can protect their seats from shoes, sweaty clothes, and other gear.
The best car seat covers for athletes will be durable, washable, and match the styling and performance you're used to.
Buying a back seat cover for pets is important for anyone with dogs, cats or other animals they drive in their car.
Pet hair and other funkiness can seep into car or truck seats, so getting a good back seat cover for pets will save your vehicle from hair, smells and stains.
Parent will want a car seat protector that can stand up to food and drink spills, grass stains, muddy cleats and shoes, and everything else kids can get into!
After soccer or football practice, a swim meet, or other sporting event, kids can have all sorts of dirt and grime on them. Parents who drive children around will want to make sure to invest in a high quality seat cover so their vehicle will retain it's value, stay odor-free, and be protected from dirt and stains.
Driving people for a living, or for a side hustle, is a great way to make money if you do it the right way. You'll want to minimize your costs (gas, mileage, wear and tear) and increase sales, and a good bench seat cover can help you do both.
A seat cover will help reduce wear and tear, stains, and damage to your car seat. This will allow you to maintain your vehicle's resale value.
Reviews are an important part of any business, and the passenger's experience is a big part of getting a stellar review. A high quality seat cover will allow you to keep your car fresh and clean, and smelling great so you can get the reviews you deserve.
Landscapers, manual laborers, painters and general contractors and other people with dirty jobs don't want to ruin their vehicle with the mess they've been working in.
Sand seems to find a way of seeping into car seats and staying there for months, years or more. The salt in ocean water can damage leather seats and can cause stains.
Universal seat covers are much easier to install and remove, and are typically less expensive than custom fit seat covers. Custom covers will provide a better fit and are meant to stay in your vehicle for a long time but are difficult to install, remove and are not going to transfer from vehicle to vehicle whenever you get a new car or truck.
Figure out what style and pattern you want in your car seat cover. Light colored car seat covers can repel sunlight, but they’re also more likely to show stains, dirt and grime and can be harder to clean than dark rear seat covers.
Is your car seat cover stain-proof? Do you want a washable car seat cover or do you need to just spot-clean it? If you’re an athlete or will be putting the seat cover to lots of use, make sure you get something that is easy to clean...otherwise you’ll have to replace it often.
Depending on the type of activities you do, you may want a water resistant or waterproof rear seat cover. Make sure you know the difference and ensure you’re getting what you paid for.
Do you need to watch a 20 minute video explaining how to install the car seat cover, or can you just put it on easily?
Do you want a car seat cover that is soft, or rugged? Make sure the material is color fast or else it will rub off on your car seat. Stain-proof.
VivaGlory seat covers are designed to protect car seats from dogs, cats and other pets. This is a very entry level car seat cover at a price of just over $20. It has anti-slip materials, quick release buckles, seat anchors and is a universal fit.
Do not wash this in a washing machine because the manufacturer says that it is spot-clean only.
This car seat cover is made by Amazon, and like most by-Amazon products, it is very inexpensive...but that has some drawbacks.
This seat cover will protect your back seat from scratches, dirt and dander but can only be spot-cleaned and is not comfortable for people to sit on.
The YesYEES car seat cover is middle seat and armrest compatible. It can be used for 3 passengers and has zipper that that will open/close for seat-belts.
This seat cover is made of durable, waterproof materials and includes non-slip backing.
This seat cover is machine washable and is a universal fit, making it a good choice for lots of pet owners.
Luckyman seat covers are made of fake-leather material that is wear-resistant. It's all-black so will look good in most vehicles.
The seat cover is made for humans (not pets) and fits some vehicles so make sure your car or truck is one of their included models before buying.
The most expensive back seat cover of them all, the Covercraft seat cover is a universal fit cover that is made for pet owners.
Seat belt openings are built into the car seat cover so your passengers will be safe while you drive.
The Orvis back seat protector is water resistant, breathable and is built to defend against dog hair, dirt, mud and stains. This universal fit seat cover is easy to install and is machine washable as well.
The WeatherTech rear seat cover is water-repellent and will protect against scratches, damage and spills that can ruin your car or truck seat. This is a great option for pet owners who want to maintain the value of their vehicle.
]]>Most athletes and fitness lovers have lots of gear to help them perform at their best: footwear, performance apparel, post-workout car seat covers and on-the-go nutrition, but many people are missing out on this important and inexpensive fitness tool: sweatbands.
In this post we’re going to give you the breakdown on sweatbands, including:
Let’s begin…
The most common sweatbands are designed to keep sweat and moisture from distracting you while you’re exercising or competing in your chosen sport.
Whether you’re running, playing sports like basketball, golf, lacrosse, football, soccer or tennis, or doing other fitness activities like Crossfit or yoga, the last thing you want is to be distracted by sweat dripping into your eyes.
Sweat can burn when it gets into your eyes, especially if you use a moisturizer or other types of lotion on your face, forehead or in your hair because that can drip into your eyes as you exercise.
For elite athletes the brief moment of distraction caused by sweat dripping into your eyes can be just what your opponent needs to get an advantage.
For the weekend warrior or someone who just wants to stay fit, dripping sweat into your eyes can be a constant annoyance at best, and dangerous at worst. Sweat headbands are designed to soak up this sweat so your eyes stay dry and focused on your performance.
You can purchase men’s sweat headbands or wristbands, or you can buy women’s sweatbands, or unisex - this is usually the best option because there isn’t much different between genders when considering the type of sweatband to use, other than style.
Wrist sweatbands are perfect for athletes who want to keep their hands dry during exercise or competition. Tennis, basketball, golf and football are just a few sports that require dexterity and grip strength, and sweaty hands can make it harder to perform.
Wrist sweatbands can be the perfect solution, especially for people who exercise in warmer climates.
It’s normal to sweat (and good for you) but sweaty palms can make it difficult to hold onto your tennis racquet, dribble a basketball, swing a bat or catch a football. Sweat wristbands can take the worry out of all of that.
Sweat headbands and sweat wristbands are usually made of either cotton or a cotton/nylon blend, or are made of synthetic fabrics like polyester, spandex or lycra. Both sets of materials can protect your body against sweat, so it’s just a matter of preference.
If you want a sweatband that is going to soak up sweat in a more natural way, go with cotton. If you want a wristband or headband made of synthetic materials, try the performance fabrics like lycra or spandex.
Both types of materials and fabrics are great, it just depends on what your personal preference is and what you’ll be using them for.
Sweatbands are perfect for anyone who works out, competes in any sport or fitness activity, or likes to sweat. Here’s a few examples of people who should consider investing in high quality sweatbands:
Long distance runners, sprinters and trail runners can all use sweatbands. Sweatbands for running are important so you can avoid getting salty perspiration in your eyes while you’re hitting the road, track or trail.
Cycling headbands and wristbands will allow you to keep your eyes on the road so you can avoid any obstacles that get in your way. Sweat wristbands will allow you to keep a strong grip on your handlebars.
Lifting barbells, kettlebells or trying to do pull ups or muscle-ups on the bar or rings can be difficult with slippery palms. Chalk can help, but it can be better to avoid sweaty hands by using a good pair of sweat wristbands.
Whether you lift to get strong, big or ripped, a good set of sweatbands will allow you to grip barbells, dumbbells, kettlebells and more without slipping or sliding so you can get a better lift.
Hot yoga is incredible for your body, but not if you get injured! Sweatbands for yoga can keep moisture out of your eyes and will allow your hands to stay dry so you don’t slip on your mat during inversions or other poses.
Tennis, football, basketball, golf, volleyball, baseball and lacrosse players can all improve performance by staying dry and minimizing distractions caused by sweat. There’s nothing worse than having “butterfingers”...and that often comes from slippery palms. Keep your hands dry and your tactile senses working at their best with a good pair of sweat wristbands.
Wearing a helmet can increase the amount of sweat coming from your head and hair, and can make it hard to wipe sweat from your eyes. A good headband can prevent sweat from messing with your vision, and is perfect for hockey players, football players, and lacrosse players.
Don’t be that guy or girl who leaves a trail of sweat on every machine or station at the gym. Sweatbands can help keep your hands dry when you’re doing conditioning or strength work.
Wrist sweatbands and head sweatbands are usually simple to use - they typically have some sort of elastic material which allows you to just slide them over your head or wrists for a snug fit.
Some headbands or wristbands for sweat have clips or ties, but most just use elastic material.
Sweatbands are normally easy to clean - you can either hand-wash them or put them in the washing machine and then place them in the dryer or hang-dry. Look at the cleaning instructions for any sweatbands you’re looking to buy before you purchase them to make sure they’re easy to clean.
Ok, so you know you need a good headband or set of wristbands for sweat...but which should you get?
Don't worry, we've got you covered! Here's what you'll need to look for when choosing the right sweatbands for you, or when buying sweatbands as a gift for someone else.
Do sweaty palms ever get in the way when you're competing in your favorite sport or fitness activity? Would drier hands improve your grip strength or ability to handle a ball, move weight, or compete in other ways?
If you answered yes to any of the above, you'll want a good pair of sweat wristbands.
Do you get sweat in your eyes when you're training?
If so, invest in a good headband so you can stay focused on what's ahead.
Do you want to go all natural? Get cotton.
If you want something more synthetic then a polyester/lycra/spandex blend will suit you best.
How do you want to clean your headband or wristbands? The easiest way is to throw them in the washing machine, but not every sweatband is machine washable. Check the care instructions for any product before you buy it so you'll know how to take care of them.
Are you into pink pony's? Leprechauns? Sports teams? Or do you want to be more understated and go with classic, sleek styling? The choice is yours, and there's a headband or wristband for whatever you're into.
How much do you want to pay for your sweatbands? You can buy a high quality set of wristbands for below $20 and a high quality headband for about the same amount. If you want to spend a lot less, you'll need to do some research...but just remember that price often matches quality, so you'll likely get what you pay for.
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There we were, dozens of us at the starting line, screaming a battle cry as I was about to begin my very first Spartan Race.
Excitement, a bit of nervousness, and lots of curiosity bounded inside me. What was I about to get myself into???
I’ve always been interested in OCR (Obstacle Course Racing) but never signed up to do one until I committed to the Spartan Sprint in Asheville NC on July 28th.
With my first (but not my last) Spartan Sprint and all of those Spartan Race obstacles freshly behind me, I wanted to sum up the experience for any rookies looking to get a sneak-peek into what to expect on race day, or for the OCR veterans who want to get a laugh at this newbie’s point of view on this burgeoning sport.
So, here’s how it all happened...
As the founder of Dry Rub, I’m fortunate to connect with elite triathletes, runners, CrossFitters, ball players, yogi’s and more - and not too long ago met a super-cool OCR athlete Ameer who leads a community of obstacle course racers named Spartan 4-0.
After a brief chat on the phone with Ameer and mentioning that I had always wanted to do a Spartan Race but never did, he told me there was one coming up in Asheville, NC which was about a 5 hour drive from my home town of Wilmington NC.
After making me an offer I couldn’t refuse, I nabbed a couple tickets for the Spartan Sprint for my girlfriend and myself, which was about 10 days away.
The problem is, I soon learned that the Asheville Spartan Sprint is one of the toughest Spartan Sprints, and I had done zero training in preparation for the race...and since it was about 10 days away, there wasn’t much time to prep.
I asked both the Dry Rub and Spartan 4-0 communities for advice on how to prep for my first Spartan Race, and got some interesting tips. Here’s what people said:
Although I knew I could handle #7 (thanks Dry Rub!) the rest seemed kind of foreign to me. This was a sprint, after all, so I didn’t think I needed to bring a PB&J - even though the fat kid in me wanted to - and I also didn’t expect to cramp up...so mustard packets seemed like too much of a hassle.
A few people mentioned trail shoes, so I did invest in a pair of Reebok All Terrain Craze shoes because I saw pics of the mud from last year’s Spartan Sprint in Asheville and didn’t think my road shoes were going to do the trick.
On top of that, I was fresh off a 3 day jujitsu seminar in Washington DC that was leaving me pretty sore, so running hills right after wasn’t going to happen.
Other than trail shoes and car seat covers, I decided to go with my own training and nutrition plan the weekend leading up to the Spartan Race. This plan may not seem conventional for elite Spartan racers but it allowed me to cross the finish line with a smile on my face (along with some mud and maybe some cow-poop infused water) and a great first experience under my belt.
Here’s what I did...
Here’s the step by step guide of how I trained for my first Spartan Race, along with my thoughts on the whole experience and the race itself.
While you’re waiting for a table you can buy a frankensteined donut/muffin thing (we did), mimosas (we did) and enjoy local, live music. Once we sat down we ordered a biscuit to start, followed up with shrimp and grits (supposedly the best outside of Louisiana) along with huevos rancheros. All of the food was super tasty but the bacon on the shrimp & grits was the standout of the meal.
The donuts were solid - they fry them as you order, and then apply the toppings they have that day. We went with a Blueberry donut and a Toasted Sesame donut. Our glycogen stores were getting stronger!!!
After check-in we walked around the vendor area and also watched some of the elite finishers run through their final obstacles. We quickly learned that 2 hours is way too far ahead to check in because there didn’t seem like much to do besides watch the finishers, which was fun, but we could have used another hour of sleep and still had plenty of time to check in and see the finalists.
Around 9am we were corralled to the starting line and given a pep talk with instructions by the MC. After shouting AROO! a few times and learning that we had a new profession in life (still waiting for my paycheck, Spartans) it was time to go...and we were off!
Because it was our first obstacle course race, and we were doing it for fun, my girlfriend and I decided to take our time with it and just enjoy ourselves. We ran some parts, jogged others, walked some hills, and had fun at each obstacle.
Before the race we stopped by the Spartan 4-0 tent and met some cool people who gave us advice, and part of that was to just "run our race". They recommended we take in the views at the top of the course and have fun throughout...and that's what we did.
There was lots of dirt and mud and river crossings. Everyone was supportive and helped each other out. The volunteers were great. Some obstacles were a bit confusing on what was allowed or not allowed, but the volunteers often explained the rules as we were going through them so it wasn’t a problem.
Some of the most fun to be had was the obstacles themselves. Here's a rundown of each of them...
After the finish line and our moment of glory, we snagged a couple of the freebies - water and a t-shirt, and then headed out to grab our free beer. Catawba Brewing White Zombie for the win!
After that we took some selfies and walked around some more to celebrate with our new friends.
After about 20 minutes of basking in our glory of finishing our first Spartan Race we decided to clean up. Here’s what that was like…
Post-Race Cleanup: There were about a dozen hoses available that people were using to wash the mud away. Some of the hoses had good pressure, others weren’t working, but it was certainly better than nothing.
We took turns washing out our gear and ourselves the best we could, but there’s only so much you can do because the terrain is still muddy and we had to walk a ways to the parking area. We still were able to get 80% clean which is a lot better than nothing.
After cleaning up we ran into some friends we knew from Wilmington and shared some stories from our race experience.
Our stomachs started grumbling so we headed to the car to dry off a bit, change clothes and leave to find some food before our road trip back to the coast.
After leaving the Spartan Race grounds we decided to go to Asheville Brewery for beer + pizza.
The Fire Escape Pale Ale was spicy and the pizza and chicken quinoa bowl gave us what we needed for our first meal of the day.
About 6 hours later, at home, we did our second round of clean-up. We ended up washing our race gear 3 times in the washing machine to get it all mostly clean. Even after a couple showers, and a few days later, we were still pulling mud out of our ears with Q-tips!
My first Spartan Race was lots of fun. I'm already looking into scheduling the next one, and I'm interested to see how I'd do if I give it my all and focus on speed instead of just enjoying the course.
If you haven't done one before, I would highly recommend you give it a shot...it's a great way to spend some time outdoors, meet new people, and test your limits in a new way.
AROO! AROO! AROO!
]]>Are you looking to get a new car seat protector? If so, we’ve got you COVERED!
There’s lots to think about when choosing the best seat protector for your vehicle, so check out this guide and learn about the different types of car seat protectors available, and how to choose one that’s right for you.
]]>There’s lots to think about when choosing the best seat protector for your vehicle, so check out this guide and learn about the different types of car seat protectors available, and how to choose one that’s right for you.
But first, ask yourself these questions...
There’s lots of reasons to buy a car seat protector...here’s just a few:
Most people buy seat protectors because they have a young child, a pet (usually a dog) or they get messy, dirty or sweaty themselves, and there are different types of products for each of these.
Seat protectors that are built for kids car seats are designed to be spill-proof, durable, and stable. You need all of these so that milk, juice or other liquids don’t get through the seat protector and onto your seat. Who wants to pull cereal crumbs out of their car seat or floor board at the end of a long day???
Durability is important because a child’s car seat can be tough on the seats of your vehicle. Having a rubber or other tough material can protect your seat from the car seat itself.
Stability is important so that the protector doesn’t move around at all. Kids can be squirmy at the most unexpected times, especially during a long drive, so getting a stable seat protector should be a requirement if you’re going to use it with a child.
Here’s an example of a car seat protector built for child car seats:
Traveling with your best friend is a requirement for most dog lovers, but the hair and other gunk left in your vehicle can be a pain.
It doesn’t have to be this way.
There are lots of car seat protectors built for dogs and other pets that can keep your vehicle clean, no matter how hairy your pet is.
What should you look for when choosing a pet seat protector for your vehicle?
We all know that even the cleanest of animals can leave behind hair, slobber or other nastiness, especially when they’re puppies or get older.
You’ll want a seat protector that is easy to clean so you can get the hair and any other stains out of it. Machine washable is best, but if nothing else make sure you can spot clean it with a fabric cleaner.
Just remember that unless it’s machine washable, getting smells and odors out of the product is going to be tough.
Does your dog get in the back seat, lay down, and stay there the entire road trip? If so, you’re lucky!
Most pups like to move around, look out the window and check in on their human parents. All of that movement can disrupt a seat protector unless it’s on their tight and is super stable.
Non-slip backing + straps to keep it in place are good things to look for when reviewing pet seat protectors.
Do you give your pets a drink while they’re in the car? If so, you can be sure some of that water is going to spill onto your seat.
Even if you don’t give your dog a drink in the car, slobber and other bodily fluids are likely to get onto your car seat unless it’s protected properly, so make sure any product you buy is going to repel and/or prevent liquid from seeping through to your car seat.
An old blanket or towel just isn’t going to cut it when it comes to fully protecting your vehicle from liquids and other funky stuff.
Accidents happen to the best of us (and our furry friends) and even without the typical “spill” dogs, cats and other pets can leave behind unwanted stains.
That’s why you’ll want to make sure you get a stain resistant (or even better, stain-proof) seat protector so that you can remove the nastiness whenever you need to.
Here's a video showing one car seat protector for dogs and pets:
Seat protectors for adults and older kids are perfect for people who work out, enjoy the outdoors, play sports, go to the beach, work in a messy job, or just want to keep their car or truck clean fresh and clean for whatever life throws at them.
Depending on your lifestyle, you’ll want to consider these features of any seat protector for your vehicle:
If you compete in Spartan Races throughout the summer and go hunting and fishing during the winter, you’re gonna be hauling some dirt and mud into your vehicle. Because of this, you’ll want to make have a machine washable car seat cover. Otherwise those trips down to the river to wash and scrub your seat cover is gonna take up more time than your training.
If you’re a soccer Mom or Dad who has kids getting in your vehicle with grass stains and dirt all of them, throwing a seat protector in the washing machine is much easier than trying to hand wash it or spot clean it yourself.
Do you want a seat protector that is a perfect fit for your vehicle, or are you happy with something that is meant to fit most cars and trucks?
Custom fit seat protectors will cost more money, and take a much longer time to install and remove, but they will fit very snug.
Just know that if you’re getting a seat protector and intend to wash it every few weeks or even every couple months, most custom fit seat protectors will require lots of time to uninstall and reinstall each time.
Universal fit car seat covers are typically easy to install, quick to remove, and fit most cars and trucks.
If you’re looking for a seat protector to keep your vehicle clean after the one and only outdoor adventure you’re ever going to have in your life, you may want to look into a disposable seat cover, or a garbage bag that you can repurpose.
For most of us, though, living an active lifestyle means that you’ll be using your seat protector throughout the year, so you’ll want to purchase a product that is built to last.
When researching the seat protector that is right for you, inspect the materials and the build of it to ensure the quality is what you’re looking for. After all, it doesn’t make sense to buy the cheapest seat protector you can find if you have to replace it every few months because it falls apart.
This is where online reviews can help you understand if the product you’re planning to purchase is worth the money.
Like anything you buy, you’ll want to find a car seat protector that is tailored to your lifestyle. Here’s how you can find the right one:
Car seat protectors can be found in traditional brick and mortar stores, online marketplaces like amazon.com, and directly through brand store websites.
Choosing the best place to purchase your seat protector depends on a few things:
If you need a seat protector today, then you’ll want to drive to brick and mortar store to purchase your product in person. If you can wait a couple days, Amazon offers 2 day shipping for Prime members, and many online retailers offer shipping within a few business days as well.
For seat protectors for children, you can try stores that cater to parents, for example Bed Bath and Beyond and Buy Buy Baby.
For pets, Petco and Petsmart usually have a couple seat protectors in store.
For adults, Autozone, Walmart and Target usually have a few products to choose from. Just remember that the selection won’t be anything close to what you find online, and it’s harder to see reviews of products that you can buy in the store.
Brick and mortar stores like Walmart usually offer the best pricing, but that means the products they sell aren’t of the highest caliber. Buying from a brand directly online can get you the best deal at the best price, and you’ll know that you’re supporting a smaller business that way.
Online reviews are one of the best ways to see how a company treats their customers. Before you buy any product, make sure to visit the company’s website and see what people are saying about the products. The best way to know how you can expect to be treated as a customer is to see what other customers have said about their experience with that brand.
We wanted to save you some of the legwork of doing all the research yourself, so we’re bringing you some of the best car seat covers for adults, children and pets. Check these out.
The Brica Car Seat protector is a top-rated seat protector for children's car seats. It features non-slip grips to keep it in place, a rear facing kick mat, and a durable "grime guard" that protects your car's fabric.
Car Seat Protector by Baby Caboodle
The Baby Caboodle car seat protector features an easy-to-tighten strap attaches to the head-rest, and rubber backing grips the seat to hold it in place. The seat protector also includes pockets to hold some of your child's favorite items - a water bottle, snacks or tissues can all be stored in them.
Car Seat Protector by Lusso Gear
The Lusso Gear car seat protector for children car seats won't slide or slip because of the adjustable safety straps that will tie the cover securely to the headrest. Made from PVC leather, the Lusso car seat cover prevents damage from beverages or food spills thanks to its water-resistant nature.
Orvis Windowed Hammock Seat Protector $159
The Orvis Windowed Hammock seat protector features a centered mesh panel on this microfiber hammock to a viewing window between you and your dog, and allows for the passage of cool air and heat between the front dash and the backseat.
The protector is water resistant and breathable, and stays securely in place (even as your dog gets in and out of the vehicle).
Orvis Field Collection Hammock Seat Protector $149
The Orvis Field Collection hammock seat protector is made of durable cotton twill and features a cotton corduroy sleep surface that keeps your dog comfortable on the way home from a long day on the hunt.
The full-coverage hammock keeps the entire backseat area clean and dry—trapping dog hair, dirt, mud, and moisture and keeping it off of your car seats and floor (while protecting your car's upholstery from sharp toenails).
The streamlined design makes this protector incredibly easy to install and remove as needed—it attaches quickly and easily to the front and rear headrests with adjustable nylon straps and side-release buckles.
4Knine Truck Bench Seat Protector: $139.99
The 4Knine seat protector for dogs was designed with the truck owner in mind, specifically for Ford F-series, Chevy Silverado, GMC Sierra, and Toyota Tundra crew cab trucks. This cover allows you to use all the features of your crew cab's rear seat while keeping the cover in place.
The non-slip backing and deep seat pockets ensure the cover stays in place. Our colorfast, high-temp rated materials will not damage your seat.
The Dry Rub® Mild car seat protector was designed for athletes and active people. It provides a breathable, sweat-proof barrier between you and your seat so you can avoid post-workout stank and keep your car or truck smelling fresh and clean.
Dry Rub products are different than most seat covers because of the quality, styling and comfort.
It's machine washable, a universal fit, and installs in seconds.
Runners, CrossFitters, Obstacle Course Racers and Surfers all agree - the Dry Rub® Medium waterproof car seat cover is the ULTIMATE in sweat, stain and moisture protection for your car or truck seat. Featuring an extended seat skirt for extra protection and seat anchor for additional stability, Dry Rub Medium will keep your vehicle fresh and clean, even after the toughest workout or race.
When your Dry Rub Medium gets funky, just throw it in the washing machine and it will be ready for your next adventure or workout in no time.
Along with protecting your car or truck seat from sweat and post-workout stank (finally your friends can stop wondering what died in your car), the Dry Rub Spicy Trigger Point Massage System comes with 4 Trigger Point Balls designed to release trigger points, increase blood flow and relax tight muscles while you drive.
Spicy is easy to use - simply insert the Trigger Point Massage Ball into the Pocket System wherever you're tight, and let the pressure melt away any aches and pains.
Now you know why it's important to protect your car or truck seat.
You also know the different types of car seat protectors available. Choose the product that's best for you, because investing in seat protection can save you lots of headaches, spills, stains, smells and money down the road.
If you want to check out other products available, you can see our guide to the best car seat covers with a review of 10 popular seat covers.
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The right car seat cover will protect your car or truck from stains, sweat, and odors...but do you need one that’s washable? Ask yourself these questions to find out:
If you’re a heavy sweater, either because of exercise or you just naturally perspire more than others, getting a washable seat cover is important. Sweat is bad for your car seat, and even if you don’t sweat a ton, the oils that secrete from your skin can seep bacteria into your seat cover leading to funky smells and grime.
Getting a seat cover that you can toss in the washing machine will help you keep those nasty bugs at bay!
Even if you don’t sweat much, your car seat cover will smell if you don’t clean it regularly.
Here’s the deal: if you buy a seat cover that’s not washable, it’s just going to build up body oils, spills and stains over time. Why get a seat cover if you can’t wash it?
If you plan to use the seat cover infrequently - maybe just when you have guests in your car, or only on long road trips, you may not need it to be washable. If instead you’ll be using it regularly - every day, or weekly, then getting a washable seat cover is the way to go.
Do you like to stay active? Are you an athlete, or enjoy outdoor sports? Do you have a manual or dirty job?
If you do any of these activities, you’ll want a seat cover that you can toss in the washing machine whenever it gets nasty:
If you live in the south or anywhere that gets hot in the summer, you’ll want a cover that is washable. If you don’t have a washable cover, all of that funky bacteria from your sweat will cause odors and bad smells and you won’t be able to do anything about it.
It’s much easier to throw a seat cover in the washing machine whenever it gets funky than having to buy a new one each time your old one gets rank.
When shopping for a washable car seat cover there’s a lot to consider:
Like most products, there’s a wide range between the least expensive and most expensive washable car seat covers...and like anything in life, you get what you pay for.
If you’re looking for a temporary solution and just need a car seat cover for a couple days and then you won’t use it again, you can get away with buying a cheaper option - typically around $20 or $30, but know that you’ll likely have to replace that product in a short amount of time.
If you want to invest in something that is higher quality and built to last, expect to pay up to $200 for a high quality seat cover.
Do you want a seat cover that’s branded with your favorite sports team? Are you a hunter and want something camo? Or is pink your favorite color?
Whatever your style is, you can find a seat cover to match...but be careful of only getting a seat cover for style, because lots of branded or “pretty” seat covers are low quality and ineffective at stain and odor protection.
Don’t sacrifice function for fashion, when you can have both.
A good sign that a seat cover is durable, is that you can clean it in the washing machine. Why is that? Washing machines degrade fabrics over time, so if a seat cover is built to handle a washing machine, you can be pretty sure it can handle wear and tear from every day life.
A good way to make sure the seat cover you’re looking at is built to last is to view reviews from people who have purchased it. If you can't see reviews, make sure you can return the seat cover if you're not happy with it.
Do you want a seat cover that fits your vehicle like a glove? If so, you’ll want a custom car seat cover...but know that custom seat covers require a longer installation, are meant to stay on for good once they’re on (so washing is going to be difficult), and are often more expensive than universal fit seat covers.
Universal fit seat covers are often simple to install, come off easily, and are typically less expensive than custom fit. We’ve put together a universal car seat cover buying guide that can help you choose the best seat cover for your vehicle.
Are you using your seat cover for yourself, your passengers, or your pets? Any seat cover that is used for pets is going to get hair and other slime on it (which is cool, we’re dog people!) but you want to make sure you can clean it easily.
If you're using it for human passengers, think about what you (or they) will be doing.
Do you surf? Do you hunt? Do you drive an Uber or Lyft vehicle? Whatever it is you'll be using the seat cover for, make sure to buy a product that matches that need.
Removable car seat covers are going to install quickly and come off even quicker. This is important if you plan to wash your seat cover, otherwise you'll dread taking 30 minutes or longer each time you want to clean it.
Make sure you know how long it takes to install the seat cover, and if you plan to get it dirty often, get one that's easy to remove and put back on.
You can see how to use Dry Rub seat covers here - they install in seconds.
There’s lots of “wetsuit” seat covers that are made of neoprene, and while neoprene is waterproof, it’s not meant for the washing machine and will degrade there.
Some car owners want a seat cover that stays on permanently and can just hose off clean. Know what you want before making a decision because those covers are harder to install and remove and typically can’t be cleaned in the washing machine.
Some seat covers are washable by spraying with a hose...which can be great if you have a vehicle that is meant for that...but don't do this if you have any cloth or leather in your interior!
Most seat covers are made of fabrics that are similar to performance apparel, so you’ll want to wash it the same way. Typically you’ll want to machine wash on cold in a delicate cycle with less detergent than you think you’ll need.
How to clean your seat cover:
Buying a washable car seat cover can be difficult because there's lots of options available, including plenty of low-end, poorly made products...so you'll definitely want to do your research.
To help, we’ve created a buying guide featuring the best car seat covers with a range of products, from lower end to more premium products that are built to last, including Dry Rub seat covers.
]]>In this guide we'll show you how to find the right universal car seat cover for you.
]]>In this post you'll learn:
Here’s what can happen without a good car seat cover.
Over time, moisture, food, pet hair, sweat and body oils can damage leather and cloth car seats. Sweat is bad for your car seats because of the salt and body oils. Regular cleaning of your seats can help, but it won’t prevent long-term damage. The only way to do that is to use a car or truck seat cover that will provide a barrier between you and your car seat.
Leather seats are particularly susceptible to wear and tear, because moisture and body oils will break down leather and cause cracks and other visible signs of damage. Restoring leather seats is expensive, and replacing leather seats can be even more costly. Plus, finding an exact leather match can be difficult.
This video explains why:
Universal seat covers will typically fit most vehicles, so unless you’re driving a classic car or an exotic sports car, you should be good to go with a universal fit.
Universal car and truck seat covers are also less expensive than custom fitted seat covers. Be careful, though, because there’s lots of very cheap, low quality products out there.
Universal covers are normally much easier to install than custom fit covers, and they usually don’t require a professional installation...so you can save money and time there.
Car and truck seat covers will prevent sweat, stains, odors, spills and cracked leather. If you stay active or live in a warm climate, the salt in your seat, and the body oils, can destroy leather and cloth seats over time.
The best universal car seat covers are machine washable and easy to clean.
Using a seat cover can extend the life of your car seat and also maximize your car’s resale value.
The right universal car seat cover will protect your car from all sorts of nasty stuff, maximize your car’s value, and is easy to use...but that doesn’t mean you can buy any product out there. Here’s why….
Go to any walmart or big box store (or Amazon) and you’ll find all sorts of low-end, cheap, poorly made universal seat covers. These won’t cost much money up front, but the cheap ones won’t offer much protection at all.
Many universal seat covers aren’t waterproof, so if you work out, enjoy the outdoors, have a pet, or drink coffee or other beverages in your car, you won’t be truly protected from moisture.
Some universal seat covers are difficult to clean. If the installation takes a long time, they can be difficult to remove as well. Plus, most seat covers are not machine washable...and who has time to hand-wash a seat cover, anyway?
If you want a seat cover that feels exactly like your current seat and doesn’t move at all, you may want to look at custom fit seat covers, because even the best universal fit seat covers will move on your seat slightly.
Just like quality, there’s a big difference in the ease of installation for universal seat covers. Some go on quickly, whereas others can take up to an hour or more.
This video shows an installation for some cheap universal seat covers...and the install is so long that it needs to be sped up!
Also, these seat covers just happen to rip and tear before the owner can even use them.
“These are really light and cheap. They kind of ripped a little on this one as I put it on, ripping the threads apart”
Other universal seat covers can install VERY quickly. Dry Rub products are designed to go on and off in seconds.
Dry Rub Mild installs in seconds
Dry Rub Medium waterproof seat covers install very quickly as well
The Dry Rub Jalapeno Rear seat cover is perfect for protecting bench seats from mud, sweat and stains.
Some car seat covers are difficult to install, and can take up lots of your time. Before getting any seat cover, make sure you understand exactly how to install it, what tools you’ll need (if any), and if you’ll need professional help.
You know that saying about getting what you pay for...well, that couldn’t be more true when it comes to seat covers. That $25 seat cover you found at Walmart may sound good at first, but when you consider that you’ll likely need to replace it once it falls apart, your initial cost is just a small part of what you’ll be paying soon.
Even if you never spill coffee, a protein shake, or anything else in your car, your body oils and sweat can ruin seats over time. Buying a washable car seat cover will allow you to keep your cover clean so your car will stay fresh and not smelling like a locker room.
Some seat covers will move around more than others, so if you want extra stability on your seat make sure you get a seat cover like Dry Rub Medium that has an easy-to-use seat anchor and strap to keep it in place.
Lots of seat covers are sold by companies overseas that are untouchable after you make your purchase. If something goes wrong, who is going to help? If the company who creates the product is based in the USA, you’ll be much more likely to reach a real person in case of any problems.
Do you want a matching seat belt cover or other types of seat covers? If you want to have your accessories look like they fit together, purchase the products from the same company so you can get consistent materials and design across the different products
Based on the odds, you’re likely to have back pain at some point in your life. Lumbar support and trigger point massagers can help prevent or relieve that if used properly.
Some universal fit products even include a car seat cover massage system so you can work out any kinks or relieve back pain while you drive.
If you live an active lifestyle or drink beverages in your car or truck, you’ll definitely want your universal seat cover to be waterproof. Just make sure that the waterproof seat cover has several layers so that your skin is in contact with a comfortable, breathable layer and the backing is fully waterproof so you can keep your seat protected.
How does the seat cover look? Does it project an appearance that matches your lifestyle? There’s all sorts of designs and styles you can find, so make sure it’s one that you’d be proud to keep in your vehicle.
Getting in a warm vehicle and sitting directly against a universal seat cover that isn’t breathable is not going to make for a comfortable drive, and that means you’ll be less likely to use it. Make sure you don’t waste your money with a seat cover that isn’t breathable, comfortable and offers full protection in your vehicle.
This is where online reviews, social media, or referrals from friends can help a lot. A good universal seat cover is an investment, and so make sure that you’re buying something that is built to last.
You can find a universal seat cover in lots of places, both in brick and mortar stores and online...but you’ll want to take a more targeted approach in order to find the BEST universal seat cover.
Walmart and other big box stores typically sell cheap, low quality covers. These stores usually sell products at the lowest cost possible, which means they’re often sacrificing quality for cost. Plus, when you’re buying a product through a retailer, they’re taking at least a 50% cut...and that money means producing a lower quality product.
You may be able to do a little better at an Autozone or other autoparts stores, but not by much. The seat covers found here are still on the lower-end...but at least you won’t have to deal with the people of walmart there.
Amazon has a wide range of universal seat covers. The good thing about Amazon is you can research the product through customer reviews, and if you’re a Prime member you’ll receive your seat cover in a couple days.
Buying the best car seat covers directly from a brand online or in person allows you to cut out the middleman. Plus, that direct relationship can make a big difference if you have any product or customer service problems. Supporting small businesses are great for the economy (especially here in the USA) as well.
Universal seat covers can protect your car or truck from all the expected, and unexpected, nasty stuff life can throw at you. The most important thing is to purchase the best seat cover you can that fits your lifestyle, your vehicle, and is one that’s built to last.
]]>We all know that abs of steel can help you look great in the mirror, but there are more reasons athletes of all shapes and sizes should do core exercises.
In this guide you’ll find core exercises designed to get you functionally strong where you need it most so that you can perform at your best and stay in the game - injury free - for as long as possible.
]]>In this guide you’ll find core exercises designed to get you functionally strong where you need it most so that you can perform at your best and stay in the game - injury free - for as long as possible.
Before we dive into the core exercises, let’s take a look at what your core really is.
Your core is made up of the muscles that support and stabilize your spine, namely:
You use your core anytime you bend forward or back, to the side, or rotate on your spine...and it also supports nearly every other movement you make, especially when competing or training for sports or fitness events.
Neglect the foundation of your house and it's bound to collapse some day. Your core is just as important - without a strong core, you're going to have a host of problems.
But if your core is strong then you're going to reap the benefits. Here's just a few.
Your core supports every movement you make, whether it's walking up stairs, opening a door, or carrying groceries. Neglect your core and you'll have a tougher time doing everything in life.
Scott Mitsiell C.S.C.S and Meredith McHale, P.T., D.P.T. explain in Shape Magazine:
"The ab muscles play a dominant role in movement in every plane of motion: sagittal (forward and backward), frontal (left and right), and transverse (rotational)," says Scott Mitsiell, C.S.C.S., strength coach at Soho Strength Lab in New York City.
Even when they don't seem important, your core muscles are often the first—and most important guest—at the party.
"Typically, the core muscles fire or activate prior to us doing an activity," says McHale. "Our nervous system anticipates the activity, and braces for support, really, when we go to do anything. If you don't have that core stability and support acting as a brace or a girdle for your spine, you're likely going to compensate with other muscles."
Your core muscles stabilize the spine from your pelvis all the way up to your neck and shoulders, and they allow the transfer of power to the arms and legs. Your most powerful movements start at the center of your body and work outward...so having a strong core is imperative for powerful, explosive movements.
When playing sports, because you produce force with your limbs, your spine will have to be neutral and your core stabilized to have the maximum impact.
A great way to train for sports performance is to do core exercises that put your body in an unstable environment. There's lots of gear you can use to do this - BOSU balls, ab wheels, balance boards etc - but you can also get loads of benefits from bilateral and unilateral free weight training as well.
Trainer Jon Hinds explains in Men's Journal:
“Exercises that cause you to stabilize teach your body how to react in sports performance or life situations where you need it–running, jumping, and any other situation that requires a quick reaction,” says Hinds. “Crunches or situps, although they make muscles burn, aren’t going to help athletic performance because the body isn’t put in an unstable environment where the upper and lower abs are engaged together.”
Nearly 80% of Americans will experience back pain at some point in their life. One smart way to avoid this is to do the right core exercises. Cleveland Clinic physical therapist Patti Mariano, DPT explains why:
"Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments — the tissue that connects bone to bone — as well as the spinal bones or discs, which lie between the spinal bones, for stability, which can cause pain."
Strength coaches and physical therapists agree, as explained in Shape - a weak core is a recipe for injury.
"A weak core is the number-one risk for potential injuries, especially lower-back injuries," says Kristina Jennings, a certified functional strength coach at Mike Boyle Strength and Conditioning in Boston. Research shows that core strength training (and training the deep trunk muscles specifically) can help alleviate lower-back pain.
"While back injuries are very common with a weak core, you can also injure other parts of your body as a result, like your shoulders, hips, and knees," says McHale. Even if a weak core isn't the sole reason for a person's injury, it usually plays a part, which is why McHale says she almost always incorporates core work into her patients' rehab.
Staying fit and exercising regularly can be great for your posture and overall health, but doing core exercises can get you extra benefits.
Over time - especially in our modern world with sitting being labeled the new smoking, and heavy use of mobile devices + laptops, we're prone to lean our neck too far forward and round out our shoulders. This can lead to pain and injuries over time.
The right core exercises can counter-act that by helping you to keep your shoulders back, your head straight, and your chest up.
Now that you know why it's important to have a strong core, here are 10 core exercises you can do that will help you strengthen one of the most important parts of your body.
Seated twists are great for conditioning your core and abdominals, especially the obliques.
Choose a medicine ball that's heavy enough to give you some resistance, but not too heavy that your form will suffer.
Here's how to do it (VeryWellFit):
The starting position has you sitting at about a 45-degree angle and holding a medicine ball firmly with both hands in front of you. Start the movement by contracting your abs and slowly twisting from your torso to your right and tap the medicine ball on the floor beside you. Then quickly, but with a controlled motion, contract your abs and twist your torso and touch the medicine ball to the other side. Repeat 10-20 reps and rest.
The ab rollout is a killer core exercise that can be done using any roller wheel, slides, or even a barbell. The key with this movement is to keep your core tight and focus on the movement - like all the other exercises here, form is critical so make sure you're practicing perfectly.
Here's how to do it (Men's Journal):
Kneel on the floor and hold an ab wheel beneath your shoulders. Brace your abs and roll the wheel forward until you feel you’re about to lose tension in your core and your hips might sag. Roll yourself back to start. Do as many reps as you can with perfect form and end the set when you think you might break form.
You don't have to be on the ground to work your core. In fact, some of the best core exercises are done standing.
The Barbell Russian Twist is great for developing explosive power for combat sports and ball sports.
Here's how to do it (Men's Journal):
Grasp the barbell near the very end again—this time with both hands. Stand with feet at shoulder width. Swing the bar to your left, pivoting your feet as needed, then swing to your right.
Wait...squats are good for your core?? You bet! Full body compound movements are great for developing core strength, and the front squat does exactly that.
Make sure to take a big old belly breath at the top of your movement, brace tight as you descend and come back up, and then reset.
Here's how to do it (Men's Journal):
Set a barbell on a power rack at about shoulder height (if you don’t have a rack, clean it to your shoulders). Grasp the bar with hands at shoulder width and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder width with toes turned out slightly. Squat as low as you can without losing the arch in your lower back.
Planks are one of the most effective core exercises because they target your shoulders, back, and abs. You can do these anywhere, anytime, without any equipment, and they're the perfect addition to any HIIT workout.
Here's how to do it (Runner's World):
Get into a push-up position, then stay there. However, once you can do a basic plank for one to two minutes, you need to start adding in modifications to see gains. “Hold up an arm or a leg, or your opposite arm and leg at the same time,” suggests Durner. When those get too easy, put one foot or one hand, then both, up on a bosu ball or a medicine ball.
Glute bridges are important for endurance athletes, because they work the glutes and low back - two areas where distance athletes typically get worked.
Here's how to do it (Runner's World):
Lying on your back, bring your feet in toward your butt, then raise your hips up towards the ceiling. “Make sure there’s a straight line from your shoulder blades to your knees,” says Durner. Beginners should work simply on holding this position for 30 seconds to one minute. More advanced athletes can do reps of lifting and lowering motion, then work on holding the bridge for longer periods of time. When that gets easy, lift one leg.
Windshield wipers are the perfect core exercise for crushing your external obliques and lower back, too.
Here's how to do it (Runner's World):
To perform windshield wipers, start by lying on your back with your legs straight up in the air and your arms out to your sides. Slowly lower your legs to the left, then bring them back up to center before lowering them to the right. Beginners can start with bent legs, then gradually work towards straightening them.
Want to stay off the floor while you work your core? Look no further than these next two core exercises that you'll do while hanging from a pull-up bar, rack or rings.
Here's how to do it (CoachMag):
Start at the top of the hanging knee raise position with your abs engaged. From there, keeping tension on your abs, draw your knees up as high as possible. Lower back to the start position, maintaining tension throughout your body.
As well as working your abs, these moves really test your grip strength because you must keep your entire body tight and stable for the duration of each rep. If your grip goes before you feel your abs getting worked, try using straps to keep your hands locked in position so you can hit your target number of reps.
Is your grip burning yet? If it's not after doing Knees to Chest, your forearms are sure to burn doing Hanging Knee Raises with a Twist.
Here's how to do it (CoachMag):
Hang from a bar or rings with your legs straight. Keep your chest up and brace your abs and glutes, then bring your knees up, twisting to one side as you lift them, until they’re at hip height. Pause and hold for a second, then lower your feet back to the start. Repeat, twisting to the other side, and alternate sides with each rep.
The Bird Dog is an excellent core exercise because you can do it anywhere, and it's easy to make it more difficult by using exercise bands.
How to do it (OpenFit):
Get down on your hands and knees with your hands directly below your shoulders and your knees directly below your hips. This is the starting position. Keeping your back flat and core braced, simultaneously extend your left leg straight behind you and your right arm straight in front of you. Pause, and then return to the starting position. Repeat with your right leg and left arm. Do equal reps on both sides.
Want an extra challenge? Check out these 10 core exercises that are more advanced than what we have above, and are sure to have your core burning!
Core exercises are an important part of any fitness routine, especially for athletes. Add these movements to your workouts and with time and the proper workout recovery you'll develop more power, reduce your risk of injury, be stronger for everyday movements, and you'll stand taller, too.
]]>HIIT workouts have been a secret weapon for lots of athletes who want to get in great shape in as little time as possible. But what exactly is HIIT, why is it good for you, and how should you do it?
In this guide you’ll learn:
HIIT workouts have been a secret weapon for lots of athletes who want to get in great shape in as little time as possible. But what exactly is HIIT, why is it good for you, and how should you do it?
In this guide you’ll learn:
Let’s get started...
HIIT (high intensity interval training) is a type of workout that is fast, efficient, and intense! According to wikipedia:
“High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.”
Basically these workouts include short bursts of near maximal efforts, followed by a period of lower intensity recovery time. That circuit is repeated several times.HIIT workouts are great for nearly everyone. These workouts are proven to have loads of benefits (we’ll get into those below) and are a super-efficient way to get your fitness in during a short period of time.
HIIT workouts are especially good if you:
*Please note that you should see a physician before starting or changing any exercise program
Want to get your metabolism stoked and torch some calories? HIIT workouts can do exactly that.
One study compared healthy men who performed a HIIT workout vs doing steady state cardio, and the calories burned was greater when performing a high intensity interval workout.
“These data suggest that individuals can burn more calories performing an HIIT session with an HRS than spending the same amount of time performing a steady-state exercise session. This form of exercise intervention may be beneficial to individuals who want to gain the benefits of both resistance and cardiovascular training but have limited time to dedicate to exercise.”
But wait, there's more! HIIT workouts can have you burning more calories AFTER your workout is over, as well, according to Scott Weiss, C.S.C.S, as he describes in Men's Journal.
“HIIT burns more calories during and after a workout than continuous aerobic training,” says exercise physiologist and athletic trainer Scott Weiss, C.S.C.S. “The bursts of increased intensity simply increase the caloric expenditure; thus, more total calories are burned, aiding in better body composition.”
Even more: You burn more calories for about two hours after exercise, adding to the greater caloric burn, he explains. Exercise post-oxygen consumption is the body’s natural ability to return to homeostasis after exercise. “With HIIT, the total calories burned is greater in EPOC than with continuous exercise,” he says.
VO2 max is a measurement that determines how fit you really are, and you can improve it by doing HIIT workouts. Laura Williams of Runner's World explains:
“VO2 max is the measurement of the maximum oxygen delivery and utilization for cardiovascular exercises,” says Jamey Plunk, Ph.D., professor of exercise science at the University of Mary Hardin-Baylor. “It’s trainable and de-trainable, and to some extent, it’s governed by genetics—any individual will only be able to reach their genetic maximum potential VO2 max through training.”
HIIT workouts are proven to increase VO2 max, which means improved fitness levels and better performance in any sport that requires sustained endurance.
"You might not think that one workout can do a whole heck of a lot, but if you’re doing HIIT, it can. In fact, one study. of people with type-2 diabetes had subjects either continuously walk (moderate intensity) or interval walk (at low and high intensities) for an hour five times a week for four months.
The results: VO2 max increased. In the interval-walking group (but no changes were seen in the continuous-walking group). Body mass and fat mass decreased. in the interval-walking group only, and they also had better glycemic control. “It can lower glucose levels in diabetics, even a single session,” says Holland."
There’s definitely something to be said about going out for a long run, swim or bike ride, but let’s face it - life often gets in the way and doesn’t allow for us to take hours out of each day for that.
That’s where HIIT workouts can really help. More importantly, doing HIIT workouts can get you lots of the same benefits of longer endurance sessions PLUS add other benefits as well.
"We know: You already know these workouts are more efficient than any other kind. But, there’s science to back up just how crazy-efficient they are. “You can get the same, if not greater, results in half the time of low-intensity longer-duration workout sessions,” says Holland, citing a 2013 study in the Journal of Physiology.
That study found that sedentary men who did 40-60 minutes of cycling at 65% of their max five times a week, and those who did sprint interval training for less than 12 minutes each time three times a week saw similar results, including reduced aortic stiffness and increased insulin sensitivity."
So if you’re strapped for time, or just want to be as efficient as you can, HIIT workouts can help you get your fitness levels up without having you sacrifice hours each day.
Let’s be honest - doing the same exercise over and over again is boring. HIIT workouts can solve that because you do almost any exercise to reap the benefits...as long as the intensity and workload is there.
So go ahead - you can sprint, do burpees, jump rope or cycle...anything that will get you to the right intensity level can yield epic benefits for your health and fitness.
Long cardio sessions are good for your heart but aren’t doing your muscle-building-efforts any favors. That’s because muscles can break down during endurance training. HIIT workouts can give you the best of both worlds - muscle building + fat burning.
One study showed that people performing HIIT workouts burned more fat than people who were doing steady state endurance training, even though they actually burned fewer calories!
Even better, the people who performed the HIIT workouts built muscle, while the endurance trainers broke down muscle.
Stabilizing your blood sugar levels is important for your general health - unhealthy spikes in blood sugar can lead to fatigue, weight gain, sugar cravings, and more.
HIIT workouts are one way to help stabilize your blood sugar, in a short amount of time.
"One small study of healthy but sedentary people found just one minute total of HIIT performed three days a week for six weeks was enough to significantly improve blood sugar scores and aerobic capacity, a measure of physical fitness. The study participants completed 10- to 20-second bouts of “all-out” cycling on a stationary bike, each broken up by a couple minutes of rest. The total workout time, start to finish, was 10 minutes."
One study published in the July 2014 issue of applied Physiology, Nutrition and Metabolism found that just one HIIT workout does a better job of regulating blood sugar after a meal compared to a moderate intensity steady state cardio session, as described in US News & World Report.
“Your muscles are like a large sink that sucks up blood sugar after exercise: When you do HIIT – as opposed to steady state walking, for example – you call upon more muscle fibers to do the work,” explains study lead author Jonathan Little, an assistant professor in the School of Health and Exercise Sciences at The University of British Columbia Okanagan. “As a result, you have a larger sink that’s hungry to suck up blood sugar after exercise.”
And guess what? If you have Type 2 diabetes, HIIT workouts can help you reduce blood sugar levels as well.
"For the same reason, HIIT also can be beneficial for those who already have Type 2 diabetes. A study published in the March 2017 issue of the European Journal of Applied Physiology found that people with Type 2 diabetes who did 12 weeks of HIIT (walking or running uphill) gained greater increases in their aerobic capacity and more dramatic reductions in their hemoglobin A1C levels – an average measure of blood sugar over a three-month period – than those who did moderate-intensity continuous walking."
There’s no such thing as the fountain of youth...or is there?
HIIT has powerful anti-aging benefits at the cellular level in skeletal muscle, and is great for adults of all ages, according to Dr. K. Nair of the Mayo Clinic.
“For aging adults, supervised high-intensity training confers the most benefits, both metabolically and at the molecular level,” says senior author Dr. K. Sreekumaran Nair, a professor of medicine at the Mayo Clinic in Rochester, Minnesota. So it’s a good investment in aging slowly."
When was the last time you stretched...your heart???
Believe it or not, heart flexibility is important for long term health.
"Flexibility isn’t just important when it comes to touching your toes. “HIIT increases the flexibility. and elasticity of arteries and veins better than continuous aerobic exercise,” says Weiss. “Because HIIT increases pressure demand on your blood vessels, they actually get a workout as well.”
In fact, high-intensity interval training is not only safe, but also easier to tolerate than a more moderate workout in people with coronary artery disease, according to one study."
Years of data on HIIT workouts shows that it provides basically the same benefits as steady state cardio...which means you can get more bang for your buck by doing these shorter, more intense workouts.
“We now have more than 10 years of data showing HIIT yields pretty much the exact same health and fitness benefits as long-term aerobic exercise, and in some groups or populations, it works better than traditional aerobic exercise,” says Todd Astorino, a professor of kinesiology at California State University, San Marcos, who has published more than a dozen study papers on HIIT."
A study of 58 young adults were randomly assigned to either perform high intensity exercise, or to a control group of non-exercisers. They were then put to the test (literally). The people in the high intensity exercise group scored much higher on the cognitive tests vs the control group.
So, the next time you have a big test or presentation, schedule a HIIT workout right before so you can ace it!
Want to be SUPER smart? Snag the Dry Rub Picante Pack gym backpack with a shoe compartment and waterproof pocket to keep your gear fresh and clean at the gym and for hours after your HIIT workout.
Dr. Martin Gibala is a leading expert on HIIT workouts. In a podcast episode of the Tim Ferris Show, Dr. Martin shared loads of tips on how to develop a HIIT workout program, and offered 3 different types of HIIT workouts that would yield health and fitness benefits.
Dr. Martin suggests that people just starting out with HIIT should start with workouts that have shorter bouts of intense efforts - for example, a 10x1 protocol. He also recommends that your recovery in between intense efforts is active, not stagnant.
“Deconditioned individuals we would start with shorter more frequent repeats.” Dr. Martin Gibala
So if you're on the bike, keep pedaling at a low intensity. If you were sprinting, try doing a light jog or walking during your recovery.
The 10x1 HIIT workout is as follows:
“The more deconditioned the individual, the more effective protocols (or the more tolerable programs) for those individuals involve more frequent repeats that last a shorter period of time.” - Dr. Martin Gibala
3 times per week, 25 minutes total per workout
3 to 5 minute efforts
“Set the workload so the Intervals are challenging and you’re almost ready to give up where you’re getting towards the end of the 3 or 5 minute interval but then we give you a little bit of break and you do it again.” -Dr. Martin Gibala
Dr. Martin Gibala recommends doing 3 workouts per week, of around 25 minutes each workout.
Researchers from Penn State have similar recommendations, although with slightly longer workouts.
"When it comes to HIIT, adding volume doesn’t deliver better results," the report says. "It actually hinders. To get the full benefits of HIIT and prevent overreaching, our recommendation is to maximize your weekly HIIT sessions that are above 90 percent maximum heart rate to 30-40 minutes and balance them with other less demanding workouts."
Jillian Levy, CHHC of DrAxe.com agrees:
"Most experts recommend practicing HIIT workouts 2–3 times per week, but not much more than this. The body needs an adequate break period between HIIT workouts to fully repair and grow stronger.
In fact, this is just as important as the workout itself and if you fail to properly give yourself enough rest, you miss out on some of the benefits of HIIT.
That being said, you will improve your ability to practice HIIT workouts closer to each other as your recovery periods become shorter. Even after you’ve seen great improvements, it’s still best to allow 48 hours in between HIIT workouts and avoid practicing them multiple days in a row."
Make sure you're not over-doing it with HIIT because these workouts can be very taxing, so you'll need to make sure you're managing your workout recovery properly.
“If you want to get the best possible results from HIIT, our recommendation, based on these findings, is to balance your weekly HIIT sessions with other, less intense cardiovascular and strength workouts," Jinger Gottschall, associate professor at Pennsylvania State University, said in a media release. "It’s also imperative that you let your body recover properly after a HIIT session. This way, you’re likely to perform better when you do your HIIT workouts and benefit from the positive results.”
During your intense efforts, you need to be going all-out. If you slack off during the sprints, you're not going to reap the benefits of these HIIT workouts.
"According to studies, it’s believed that an optimal HIIT workout produces maximum cardiovascular benefits when athletes spend at least several minutes per session in their “red zone” — this generally means reaching at least 90 percent of maximal oxygen uptake (VO2max).
In order to estimate when you are working at 90 percent of your VO2max, you can think about your level of perceived effort on a 1–10 scale; you should be aiming to give it “your all” and reach a score of nine out of a possible 10 for at least a few minutes during a 20–30 minute HIIT workout."
There's lots of ways you can increase the intensity of your HIIT workouts and continue to get results. The levers you have to tweak are:
“The progression is either increasing the workload and keeping the protocol the same. Or increase the work interval, decrease the recovery interval, until at some point that individual might be able to sustain 20 minutes of continuous exercise at that pace.” Dr. Martin Gibala
The best exercises for HIIT workouts include full body movements that will get your heart pumping quickly WITHOUT becoming dangerous as the intensity increases, or those that require high levels of concentration or technique to complete the movement.
Sprinting is a great option because you can quickly increase the intensity and complete the exercise without as much risk of injury as other exercises involving heavy equipment. Overhead barbell snatches probably aren’t your best bet because although you can rapidly get your heart rate up, your risk of injury is much more likely as the intensity and duration increases.
HIIT workouts are efficient, effective and varied. They'll get you in great shape, are good for your heart, your brain, and can be done anywhere in a short amount of time. Give these workouts a shot and shoot us a message with your favorite HIIT workout and we may add it to the list.
]]>You spend hours each week getting into excellent shape - running, lifting and sweating...but do you know how to recover after a workout?
If you miss this one aspect of your fitness, you'll never achieve your peak performance. Following the tips in this guide can fix that.
]]>You spend hours each week getting into excellent shape - running, lifting and sweating...but do you know how to recover after a workout?
If you miss this one aspect of your fitness, you'll never achieve your peak performance. Following the tips in this guide can fix that.
Here's the thing - workout recovery is a complex subject. You can have sore muscles from your workouts, but does that mean you're getting stronger, faster or fitter?
Muscle recovery is more than just slamming a protein shake after your strength training sessions or HIIT workouts (yes, that's important). There's a lot more you can do, and we've created this guide to show you the best ways to recover after your workouts so you can get to the next level in your sport.
But first...what's up with muscle soreness after a workout?
Fitness experts agree: being sore after a workout isn't a bad thing. Muscle soreness is normal, but isn't an indicator of the effectiveness of a workout.
"Soreness after exercise is mainly caused by tiny tears in the muscle fibers," explains Jacque Crockford, exercise physiologist and education specialist at the American Council on Exercise (ACE), based in San Diego. "These tears cause an inflammatory response in the body, and as they heal, it can be slightly painful." It's 100 percent normal, but don't think in terms of no pain, no gain. "Soreness isn't a good gauge of the effectiveness of a workout," she adds.
If you get sore 36 to 48 hours after you workout, you may have DOMS.
It's one thing to wake up a little sore after a workout. It's another thing to get out of bed feeling like you've been hit by a bus...from a workout two days ago.
That's the type of soreness called DOMS, which stands for Delayed Onset Muscle Soreness. Sports Medicine Physician Dr. Thomas Brickner explains what this is all about:
“There’s muscle soreness that could be due to, say weight training, which can cause what we call delayed onset muscle soreness, which is kind of a diffuse soreness in the muscle,” says Thomas Brickner, head team physician for a number of sports at the University of North Carolina. “It usually starts a day or two after a new workout, or a workout that you’re not typically accustomed to.”
Delayed Onset Muscle Soreness (DOMS) is the kind that happens the day after you dive into your first barre class, first run in a few months, or first time trying out weights. And though it can feel like you can barely move, when worst comes to worst you can straighten your arms if need be.
We experience DOMS because of diffuse microscopic injuries to the muscles themselves and the inflammation that results from it. (It's a common myth that it results from the build up of lactic acid. Lactic acid does cause that intense burning feeling during your last rep or right when your muscles are about to give in. But your body is able to eliminate it from your blood in a few minutes.)
“Usually the delayed onset muscle soreness is just kind of a discomfort in the muscles themselves that is somewhat diffuse, but the pain is usually just kind of mild and [the muscles] won’t typically lose much in the way of motion,” says Brickner. You don't typically have much in the way of swelling in the area either, he says. For example, if you did some bicep curls a day earlier, your biceps might feel sore, but you'd still be able to straighten your elbows.
“Muscle soreness can happen in the best trained athlete, it can happen in the least trained athlete,” he says. “I think that it can happen to anyone, but the prevention, no matter who you are, is to start off small with any activity that you’re not used to.”
Now that you know why you get sore muscles after your workout...but how long does it take to actually recover from your workout?
Workout recovery depends on a lot of factors, but some of the most important factors are the type of workout you're doing - endurance training vs power lifting, for example - the intensity of the workout, and whether you're new to the activity or have been training in it for years.
This makes sense, right? If you go out and jog a mile at a slower pace than you're used to, your recovery will be a breeze. If, on the other hand, you try to get a PR on a lift or crush your previous best time on a half-marathon, your recovery is going to require more time and attention.
Researchers at the University of New Mexico reviewed studies on the topic and suggest that when it comes to resistance training, experienced lifters should wait 2 days before exercising the same muscle, and newbies should wait 3 days.
The researchers also found something interesting - women recover at a faster pace than men.
"Is there a gender difference in recovery? A gender difference has been shown in fatigue, a factor influencing recovery. Numerous studies have shown fit women have a greater resistance to fatigue than their male counterparts; therefore, fit women are able to sustain continuous and intermittent muscle contractions at low to moderate intensities longer than physically active men (Critchfield and Kravitz, 2008)."
Now that you know how long it takes to recover, let's go through the best ways to recover after a workout so you can get back in the game stronger and faster next time.
The science is clear - getting adequate sleep is important for nearly ever aspect of your life, from athletic performance, to body composition, to mental clarity and more. Workout recovery, of course, is included in this, because you get stronger and rebuild muscle when you're at rest.
Nick Ebner, N.A.S.M. C.P.T. P.I.C.P. explains why sleep is so important to athletes:
“As we sleep, energy consumption is lowered, allowing us to use the high-quality food we eat during the day to more efficiently build muscle. Growth hormone is naturally released, improving muscular recovery and regeneration. Also, as we sleep the brain recharges. This is important for building muscle because a rested brain is a motivated and focused brain.
In simple terms, when you sleep, you recover, and when you recover you replace, repair, and rebuild—all of which are needed for optimal progress.”
Our bodies are made up mostly of water, but too many of us just don't drink enough of it throughout the day. This can ruin our workout recovery efforts. Robert Wildman, PhD, RD, FISSN explains why:
"During resistance training, water is driven from blood into muscle cells and surrounding areas—known as interstitial space—based on the muscle squeezing during contraction. This creates the "pump" sensation, but on a more fundamental level, it's also just what muscles do when they try to move a heavy load.
However, when body water is compromised because of poor fluid consumption, often in combination with excessive sweating, water is drawn out of muscle and back into the blood. This ensures the preservation of circulation and keeps your blood pressure at safe levels.
When you don't have enough water to fill the muscle cells, you're at risk of losing more than your pump. Research studies have shown that when cells lose water, and thus volume, protein production can slow down and protein breakdown can speed up. While researchers are still working out the details, it seems likely that post-exercise muscle protein synthesis (MPS) would also be hampered in an dehydrated state."
So listen to your body - drink plenty of water throughout the day, more when you're exercising intensely and want to prevent sore muscles from your workout.
Compression gear doesn't just make you look cool - it can help you recover from your workouts better, too.
A study performed on 25 semi-pro rugby players showed that wearing compression gear can improve recovery after intense running.
"The results of this study indicate that the wearing of CGs may augment the active recovery process in reducing [La] and HR after high-intensity exercise but not effect blood pH. The ability to reduce [La] and HR has important consequences for many sports that are intermittent in nature and consist of repeated bouts of high-intensity exercise interspersed with periods of low-intensity exercise or recovery."
Protein, protein, protein. You see magazine ads pushing protein supplements, body builders talk about eating massive quantities of it every day, and the supermarket is packed with protein shakes and bars.
Well guess what? There's a reason for it. Protein is essential in rebuilding muscle tissue after workouts, and it's super important to make sure you're getting enough of it every day...especially if/when you're in a calorie deficit with a goal of fat loss.
Researchers suggest 2 grams of protein per kilogram of body weight is a good target for strength athletes, especially those reducing calories and looking to lose fat while maintaining lean mass.
"Elevated protein consumption, as high as 1.8-2.0 g · kg(-1) · day(-1) depending on the caloric deficit, may be advantageous in preventing lean mass losses during periods of energy restriction to promote fat loss."
Those crazy people doing the Polar Bear Plunge every year may be onto something.
More and more studies are coming out showing that cold exposure can release a cascade of benefits for your body. One of these benefits is improved workout recovery.
"This study demonstrated that COLD following exhaustive simulated team sports exercise offers greater recovery benefits than CWI or control treatments."
Cottage cheese has lots of properties that athletes love - it's high in slow-digesting protein and calcium, so it's great for bone health and is the perfect snack before you workout, and even before you sleep.
Honey is an all-natural sweetener that will certainly replenish your glycogen levels, but Manukah honey has special anti-inflammatory benefits. It's been studied and believed to prevent gingivitis and also inflammation in the esophagus from radiation and chemotherapy for cancer.
If a superfood is strong enough to fight inflammation there, it's probably pretty good at reducing inflammation after you throw some weights around or tackle a training run.
Cherries are powerful little nutrition bombs, full of antioxidants and vitamin C. Cherries can also promote sleep, protect against disabetes, and provide arthritis relief.
Tart cherries, in one study, decreased inflammation and pain in runners.
"Long distance running causes acute muscle damage resulting in inflammation and decreased force production. Endurance athletes use NSAIDs during competition to prevent or reduce pain, which carries the risk of adverse effects. Tart cherries, rich in antioxidant and anti-inflammatory properties, may have a protective effect to reduce muscle damage and pain during strenuous exercise."
So grab a bunch, make some juice, or throw some into a smoothie. However you consume your tart cherries, know that you're likely to reduce muscle soreness and improve workout recovery by doing so.
"Check out the quads on that squirrel, dude!"
Ok, so maybe those furry little squirrels aren't the most jacked creatures in the animal kingdom, but they are onto something with their nut consumption.
Nuts and seeds are chock full of omega 3 fatty acids to reduce inflammation, protein for building muscles, electrolytes for hydration, and immune-boosting zinc.
You know the ads - Milk. It Does a Body Good.
Well guess what? When you add chocolate to it, it may be even better for your workout recovery efforts, according to this study.
"The results of this study suggest that chocolate milk is an effective recovery aid between two exhausting exercise bouts."
Curcumin - a compound found in turmeric root - has loads of anti-inflammatory and good-for-you properties.
Because inflammation is one of the factors in muscle repair and recovery, it makes sense to add this spice to your diet...especially if you're doing resistance training, trail running or compete in obstacle courses.
Researchers found that study participants who performed downhill running had reduced inflammation after consuming curcumin.
"These results support the hypothesis that curcumin can reduce inflammation and offset some of the performance deficits associated with eccentric exercise-induced muscle damage."
Add turmeric to eggs, chicken, beef, or your post-workout smoothie to help stave off muscle soreness and improve recovery.
Bears know how to recover after their daily, grizzly workouts. They eat as much as they can and then hibernate for months at a time. Guess what else they do right? They eat tons of salmon!
Salmon is packed with inflammation fighting omega 3 fatty acids, and it has loads of muscle-building protein. Stay away from the farmed stuff and go wild - it's better for you, and the planet.
Sweet potatoes are a staple for all sorts of athletes, from bodybuilders to endurance athletes, and for good reason. They're high in fiber, are full of complex carbs to replenish glycogen stores, and have beta carotene and vitamin C. Plus, they taste great.
Become enlightened. Become wise. Become...less sore.
That's right! Green tea is a super-food with loads of health benefits. The inflammation-fighting anti-oxidants in it make it great to include as part of your pre- or post-workout drinks.
Cacao isn't just delicious...it's great for you, too. These beans are the perfect addition to your post-workout smoothie, and is a great substitute for chocolate. Nutritionist Kristen Carlucci RD says it's a powerful food for improving workout recovery:
“Cacao has high levels of antioxidants, magnesium, and B-vitamins to reduce stress in our bodies related to exercise, balance electrolytes, and boost energy levels,” Carlucci says.
Popeye was right. Spinach is great for your body for lots of reasons - it's got fiber, calcium, minerals and vitamins, and it can also aid in workout recovery.
“Spinach is one of the most popular superfoods out there, and for good reason: This antioxidant powerhouse fights free radicals in your body to not only prevent serious diseases like cancer and heart disease, but also quickly rebound from strenuous exercise,” Carlucci says.
According to Brian St. Pierre, RD, CSCS, CISSN, of Precision Nutrition, meal timing doesn't have to be complicated, unless you're an elite athlete.
"By eating a healthy, well-considered meal 1-2 hours before exercise, and another healthy, well-considered meal within 1-2 hours after exercise, most people can meet their workout nutrition needs without anything else.
In other words: If you’re a healthy person who exercises regularly, you probably don’t need special workout nutrition strategies."
"Contrary to popular belief, it’s unnecessary to stuff yourself with refined carbohydrates and sugars to “spike” insulin and theoretically restore muscle and liver glycogen as rapidly as possible after your workout."
"For most of us, people without athletic competitions on the horizon, the best pre- and post-training meals will contain some combination of high quality protein, high quality carbohydrates, healthy fats, and some fruit and vegetables."
That said, if you're working out at a higher level and really need to dial in your post-workout recovery, here's some tips on post-workout nutrition.
Protein, protein, and more protein. You'll be hard pressed to find an Instagram influencer or fitness magazine who doesn't talk about protein..especially the liquid form in protein shakes.
There's a reason why - protein is the building blocks for muscle.
That said, when it comes to meal timing, slamming a protein shake with loads of simple sugars the instant you finish a workout may not be as critical as we previously thought.
"Eating protein after exercise prevents protein breakdown and stimulates synthesis, leading to increased or maintained muscle tissue. So it’s a great strategy for better recovery, adaptation, and performance.
In the past, most fitness experts recommended fast acting proteins like whey or casein hydrolysate. This is because early research indicated that the more quickly amino acids get to your muscles, the better the result.
However, new research shows that hydrolyzed, fast-digesting proteins may get into our systems too fast. Because they’re in and out of the bloodstream so quickly, they might not maximize protein synthesis or maximally inhibit protein breakdown after all.
What’s more, hydrolyzed casein is preferentially taken up by the splanchnic bed (i.e. our internal organs). Which means it isn’t maximally effective for improving protein synthesis elsewhere.
And the protein you ate before training is still peaking in your bloodstream, so how quickly this protein gets there doesn’t really matter.
In other words, there’s no real evidence that protein powders, especially the fast-digesting kind, are any better for us than whole food protein after training.
They’re probably not worse either. Which means you can choose whichever type of protein you want for your post-workout meal.
Want fast and convenient? Make an awesome post-workout protein shake.
Want real food? Then make an awesome high-protein meal.
Any high quality complete protein should do the job, as long as you eat enough. That means about 40-60 grams for men (or 2 palms) and 20-30 grams for women (1 palm)."
Protein Before You Sleep?
If you're a hard-gainer or are just looking to recover from intense strength training workouts, eating some protein before bedtime could be a good idea.
In a study of 16 healthy males who strength trained in the evening, consuming protein before they went to sleep led to absorption by their muscle tissue.
So, if you train hard at nightime, and a late night snack won't interfere with your sleep, you may want to eat some slow-digesting protein like cottage cheese to feed your muscles as you rest.
The days of slamming sugary carbs to rapidly replenish glycogen levels are outdated...unless you're doing multiple intense training sessions within 8 hours of eachother, according to St. Pierre:
Contrary to popular belief, it’s unnecessary to stuff yourself with refined carbohydrates and sugars to “spike” insulin and theoretically restore muscle and liver glycogen as rapidly as possible after your workout.
In fact, a blend of minimally processed whole food carbohydrates, along with some fruit (to better restore or maintain liver glycogen) is actually a better choice, because it’s better tolerated; it restores glycogen equally over a 24-hour time period; and it might lead to better next-day performance.
Endurance athletes who perform two glycogen-depleting sessions within eight hours of one another might be an exception to this guideline, as speed of glycogen replenishment is critical in that situation. But for most healthy exercisers, whole food with some fruit is a better way to go.
The late, great Charles Poliquin - one of the world's best strength coaches - helped elite athletes achieve their peak performance. For these athletes, proper nutrition was a vital component in their success, and so restoring glycogen levels after workout was critical.
If you're an elite athlete looking to replenish your glycogen stores as quickly as possible, you'll want to stick with these fruits, according to the strength sensei himself.
What's the skinny on post-workout fats for recovery? It seems that consuming fats after your workout probably doesn't hurt, and may actually help your muscles recover.
"Dogma has it that we should avoid fats after exercise because they slow the digestion and absorption of nutrients.
While this is true, in most cases, it’s also irrelevant. We’ve already seen that speed of digestion of protein and carbs is not necessarily as important as we once thought. The same with fats.
In fact, one study compared what happens when people drink skim milk rather than whole milk after training. Participants drank either 14 oz. of skim milk or 8 oz. of whole milk (that equalized the calories, for those of you who love calorie math).
The skim milk drinkers got the same number of calories — along with six extra grams of protein. So you’d think they’d have the advantage.
Yet the whole milk drinkers actually ended up with a higher net protein balance! And the researchers had no explanation other than the fat content of the whole milk.
Additional research shows that eating as much as 55 grams of fat post-training, and another 55 grams in the two subsequent meals did not get in the way of glycogen replenishment compared to lower fat meals with the same amount of carbohydrates."
Clearly, fat doesn’t reduce the benefits of protein and carbohydrate consumption around training. In fact, it actually might provide some benefits of its own!"
Now that you know what to eat after you workout, how about a nice rubdown, too?
We all know that getting a massage feels great, but did you know it can help you recover from your workouts?
Dr. Mark Tarnopolsky, a researcher at McMaster University in Ontario, Canada conducted a study showing that massage reduces inflammation in muscle tissue after tough workouts.
"Comparing tissues from each subject's massaged leg with tissues from his unmassaged leg, Tarnopolsky and his team found that massage therapy reduced exercise-related inflammation by dampening activity of a protein called NF-kB.
Massage also seemed to help cells recover by boosting amounts of another protein called PGC-1alpha, which spurs production of new mitochondria — tiny organelles inside cells that are crucial for muscle energy generation and adaptation to endurance exercise.
Other proteins with similar roles were influenced by massage as well. And the finding tossed cold water on one widely held belief that massage eases pain by helping the body clear away lactic acid buildup after exercise. The team saw no effect of massage on lactic acid concentrations."
David J. Alvarez, D.O. describes trigger points as discrete, focal, hyperirritable spots located in a taut band of skeletal muscle. They produce pain locally and in a referred pattern and often accompany chronic musculoskeletal disorders. Acute trauma or repetitive microtrauma may lead to the development of stress on muscle fibers and the formation of trigger points.
Trigger point therapy can reduce tension in these trigger points through manual techniques, often using lacrosse balls or other tools to get into the trigger point itself.
Dr. Ryan Godfrey PT of Change the Game Performance explains how trigger point therapy works, and why it's important for workout recovery.
"What we're looking for with Trigger Point Therapy - we're not breaking up muscle tissue or scar tissue - but in fact just by placing superficial stimulus to that area of the tensioned muscle, that sends feedback to our brain to get this tension to reduce off. And that's what goes a long way in recovery."
Coffee lovers, rejoice! There's lots of benefits to drinking coffee before your workouts, but here's another: it may help you reduce post-workout muscle soreness by up to 50%!
Two different research studies - one by the University of Georgia, and another by the University of Rhode Island, both found that caffeine consumption prior to resistance training reduced muscle soreness in the participants post-workout.
"This study demonstrates that caffeine ingestion immediately before an upper-body resistance training out enhances performance. A further beneficial effect of sustained caffeine ingestion in the days after the exercise bout is an attenuation of DOMS. This decreased perception of soreness in the days after a strenuous resistance training workout may allow individuals to increase the number of training sessions in a given time period."
So if you're looking to reduce soreness and improve your performance (coffee is great for that, too) then swing by your local Starbucks - or better yet, brew your own - before your next workout and let those magic beans do their work.
Cross training, or different types of workouts - for example cycling one day, weight lifting the next day, and doing yoga the next - is good for you in several ways. One of those is that it can improve your recovery time.
"Your goal is to train hard enough to stimulate gains in your fitness level and to then back off and let your body adapt to the gains," says Shawn Talbott, PhD, a fellow of the American College of Sports Medicine.
So don't just stick to one workout routine all the time. Variety is the spice of life, right?
Morning people may have an edge on workout recovery compared to night owls, according to Barry Sears, PhD, president of the Inflammation Research Foundation in Marblehead, Massachusetts.
"Exercising in the early morning will also have less of an inflammatory impact, as this is when certain hormones, such as testosterone and cortisol, are at their highest levels and will make for a faster recovery."
You may want to drink a cold beer or a nice glass of wine to reward yourself after a tough workout, but know that doing so will slow down your recovery efforts.
Researchers studied men who strength trained their legs, and afterwards either gave them an alcoholic drink, or a non-alcoholic one. The guys who drank the booze were weaker than the non-alcoholic group when tested for strength a couple weeks later.
"Therefore, consumption of moderate amounts of alcohol after damaging exercise magnifies the loss of force associated with strenuous eccentric exercise. This weakness appears to be due to an interaction between muscle damage and alcohol rather than the systemic effects of acute alcohol consumption."
A couple of drinks here or there aren't likely to hurt your performance, but drinking consistently, especially after your workouts, may hurt you in the long run.
Let's face it - part of the lure of being fit is the physical attraction that comes with it. People who work out exude more energy and are healthier than people who don't. Part of the problem with optimizing for body composition, though, is that reducing calories to shed fat can mess with our workout recovery efforts.
Mark Sisson explains why:
“Eat less, move more” is the popular, inevitable refrain from fitness “experts” giving weight loss advice. They claim that reducing your calorie intake and increasing your activity will always lead to simple, easy, inevitable fat loss. And yeah, that’s one way to lose body weight, but there’s one big problem with this equation: you need calories to recover from your workouts.
Not a problem if you just want to lose body mass at any cost. Disastrous, though, if you want to improve performance, get stronger, and get fitter, because you need those calories to refuel your muscles and restock your energy reserves.
Plus, inadequate calorie intake coupled with intense exercise sends a “starvation” signal to the body, causing a down-regulation of anabolic hormones. Instead of growing lean mass and burning body fat, starvation (whether real or simulated) promotes muscle atrophy and body fat retention. Either alone can be somewhat effective, but combining the two will only impair recovery.
Lance C. Dalleck, Ph.D., and his team of researchers in the High Altitude Exercise Physiology Program at Western State Colorado University investigated the effects of recovery on performance, and they showed that active recovery (doing light cardio, going for an easy jog or swim, for example) was more effective than passive recovery (doing nothing) at maintaining both endurance and power output.
"An active recovery will facilitate better blood flow, and concomitantly bring lactate to these various tissues," says Lance Dalleck, Ph.D., study author and assistant professor of exercise and sport science at WSCU.
Workout recovery can be complicated, but the best plans are found in their simplicity - so you'll want to stick with the fundamentals: Stay hydrated. Eat whole foods in the right amounts. Get some variety in your fitness regimen. Sleep and rest well. Listen to your body and adjust accordingly. Remember that fitness is a lifestyle, a journey, not a destination...and learning how to recover from a workout is just one stop along the way.
]]>2019 is upon us, and now’s the time you may be thinking of a setting a resolution. There’s a problem with New Year resolutions, though – most people don’t stick to them.
To help YOU be one of the few people who stick to their goals this year, we’ve created a plan you can follow to help you achieve it.
Maybe you want to lose weight, get stronger, or compete (and win!) in an athletic event or competition.
No matter what your goal is, you’ll have a much better chance of attaining it if you have a framework to do it. After all, you wouldn’t build a house without a set of design plans, right?
We’re going to share a plan that has specific steps you can take to achieve any goal you set for yourself.
And once you learn these steps, you can apply them to your goal to get the result you want.
You can be stronger. You can be fitter. You can crush your goals.
The first step is to make your goal SMART.
SMART is an acronym that stands for:
Most people set goals that are too broad, for example “I want to be healthier” or “I want to be fitter”.
Those “goals” are too broad to be actionable.
In order to achieve a goal, it needs to be specific. Otherwise, how do you know whether you’ve achieved it? How will you know what steps to take to get you there?
You need to make it Specific.
So instead of saying “I want to be healthier” you could say something like “I want to lose weight.” That’s more specific. It’s not where we need it to be yet, but it’s closer than that initial “wish” of being healthier.
Next, you’ll need to make it Measurable.
Tie a number to it. So take that goal of “I want to lose weight” and make it “I want to lose 20 pounds.”
Now you’re getting closer…
After making your goal measurable, it’s got to be Achievable.
If you want to lose 20 pounds and you’re currently 100lbs overweight, and otherwise in decent health, losing 30 pounds sounds like an achievable goal.
But what if you were only 30 pounds overweight, are 8 months pregnant, and set to bed-rest?
If you were in that situation, it’s probably not a good time to lose 30 pounds, and it’s probably not going to happen. So make sure your goal is a stretch; that mean’s you’ll be excited once you’ve achieved it; but it’s also achievable and realistic.
Next, make it Relevant.
If you want to be healthier, make sure you don’t set a goal to eat 10 more hotdogs each week. That’s not going to work. It has to be relevant to your broad dream or goal.
Last, it has to be Timely.
This means you need to come up with a date in which you’ll have achieved your goal. So going to back to the weight loss goal, you can say that you’re going to lose 30 pounds within 3 months.
Now that’s a SMART goal. It’s specific. It’s measurable. It’s achievable. It’s relevant. And it’s timely.
The second step is to write down your goal.
Lots of performance coaches and experts believe in the power of writing down a goal. Doing that helps to give you clarity around what you’re looking to achieve.
Now, this may sound a little weird, but some experts believe that writing your goal down actually leaves an imprint on your subconscious mind so that it can help you achieve your goal, even when you’re not consciously thinking about it.
We know that may sound a little crazy. But there is power in writing down your goals.
If you want to super-charge your progress, write it down every day. Heck, you can even write it on a notecard and carry that around with you. The sky’s the limit when it comes to your focus on this goal.
The third step is to create action steps.
Action steps are tasks you can do every day that over time will lead you to accomplishing your goal.
Why are they important?
WHY ACTION STEPS ARE IMPORTANT
Big goals are scary. They can be intimidating. Over time, focusing only on the end result can be demoralizing; especially on days you may only make a little progress
But that little progress over time can lead to big results.
So that’s why you’re going to make sure you do those little things that add up to the result you want.
Let’s take an example.
Maybe you want to run the New York City marathon.
But if the longest run you’ve ever done was a 5K, you’ll need to increase your running capacity and endurance.
So your first action step could be to run 5 times per week so you’ll increase your training frequency.
The 4th step is visualizing your success.
A visualization is a specific day dream in which you actively imagine and participate in your perfect reality.
By visualizing your success and feeling the emotions behind it, you can positively influence your subconscious mind…and to some extent, the world around you.
Well even though this one may sound a bit weird, there’s actually science behind it. A study conducted in 1960 by a Wayne State University professor found that basketball players who visualized themselves practicing foul shots actually improved their performance…without actually practicing in real life!
These players literally day-dreamed shooting free throws, and they got better at it just by thinking about it.
That’s crazy!
So, you’re going to use this same technique to achieve your goal.
Every day, you’re going to visualize your success.
Expect it, don’t just fantasize.
You need to expect the outcome. Know that you will create the life you want in your visualization, based on all the work you’re going to do and the steps you’re going to take that will get you there.
Know it. Believe it. Feel it.
The last step is to track your progress.
Like any plan in life, you need to track your progress to make sure you’re going in the right direction, and if not, you’ll change your strategy so you can achieve the goal you set out to achieve.
After all, if you’re taking a road trip to somewhere you haven’t been before, you don’t just bring a map with you, you also check in from time to time to make sure you’re going in the right direction.
Well, the first 4 steps in this system are about building your map, and then getting in your car and driving in the right direction.
This last step is about checking in along the way to make sure you’re getting where you need to be, when you need to be there.
TRACKING DAILY ACTIONS
The first way to track progress is to focus on your action steps. You need to be fanatical about these actions steps, and you need to be honest with yourself as to whether you’re doing them each day.
One way to do this is by using a tracking sheet. You can use a calendar, a spreadsheet, or a word document.
Whatever it is, just make sure you’re aware of whether you’re doing what you need to do each day to get to your goal.
Remember, if you want to achieve something you’ve never achieved before, you’ll need to act different than you’ve ever acted before.
That means if you haven’t been disciplined enough to take action every day, change that now.
WEEKLY AND MONTHLY REVIEW
Along with tracking your actions steps for each day, do a weekly and monthly review of your progress.
Remember we made your goal measurable? This is why.
Because there’s a number tied to it, you can track it and make sure you’re going in the right direction and are on pace toward achieving it. If you're not, you can make adjustments to your plan before it's too late.
You've got your goal. You have the plan. Now, it's time to achieve it!
]]>We get asked all the time what makes Dry Rub products different than other seat covers and accessories, and our answer is typically something like "well, they're the BEST!"
That said, we wanted to provide a more detailed answer that explains why athletes from all walks of life consistently give Dry Rub products 5-star reviews.
]]>That said, we wanted to provide a more detailed answer that explains why athletes from all walks of life consistently give Dry Rub products 5-star reviews.
Dry Rub seat covers feature a double-layer build that allows them to be both breathable and water-proof, so you can be comfortable on your drive home no matter what type of workout you just crushed.
Whether you've just finished a run, surf, swim, or other type of athletic session, Dry Rub products will keep you cool and comfortable while your car or truck seat is fully protected.
Dry Rub products are super easy to use - they install in seconds, are simple to clean, and can be taken off of your vehicle in no time at all. The simplicity and ease makes them the perfect after workout seat covers so you can spend more time getting fit and less time worrying about the funky smell that's lurking in your vehicle.
There's a reason athletes from all walks of life consistently give Dry Rub products 5-star reviews. That's because Dry Rub products are designed in the USA and are built for the most rugged athletes.
Our products have been battle-tested by Obstacle Course Racers, CrossFitters, Triathletes and more, and one thing has been proven - no matter what your sport, no matter how dirty or funky you can get...Dry Rub products have your back and are designed to stand the test of time.
Dry Rub waterproof seat covers are the perfect after-workout seat covers no matter your fitness level or favorite activity. You can check out the latest offerings here.
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In the below videos, two different physical therapists share their thoughts on the product, and how it is effective at improving recovery for athletes.
In this first video Dr. Ryan Godfrey PT of Change the Game Performance explains why Dry Rub Spicy 2.0 can aid in recovery after a workout by using trigger point therapy.
In this next video, Michael St. George PT, DPT of Excel Physical Therapy and avid Obstacle Course Racer shares his thoughts on Spicy 2.0, and talks about where to place the trigger point massagers to have the most impact on recovery.
He shares where you should place the trigger point massagers along with his feedback on using the product first-hand.
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Here's her story - we've replaced the names of the other seat covers with emoji's to protect all of those involved 🤫
"I recently started ultra running after running for recreation my entire life. I have completed two 50K's in the past year and am training for a 50-miler in December and live in south Florida where it's very hot and humid most of the year.
I recently got a new Ford Edge and my husband was mortified when he saw me jump in the car after running with no seat protector! He told me to try a towel, so I did. But of course, I soaked right through the towel no matter how many layers I used. Then he bought me a 😶 ($28) and I soaked through that! Then he got me a 🤭 ($16.50 on Amazon) that was a little better but my seats were still wet when I got out of the car.
So...he tried the Dry Rub and they're the only covers that I don't soak through. He recently bought me the seat belt cover, which is amazing! I can't tell you how many runners sit in my passenger seat after a run that won't put the seat belt on because they don't want to "sweat on it" which annoys me because of the safety issue so now they can put my seat belt on with confidence.
So thanks for making a product that is far superior to anything else out there!"
]]>Sweat, stains, spills, and general funkiness...nobody wants that in their car! That's exactly why you'll want the best car seat cover to protect your vehicle from all of that, and more.
While there's lots of options to choose from when looking for vehicle seat protection, you'll want to make sure you're getting a product that's right for you. We've created a buying guide for different types of car seat covers and included a checklist of things to look for before making your purchase, and we've reviewed 10 popular products so you can find the BEST car seat cover for you.
]]>While there's lots of options to choose from when looking for vehicle seat protection, you'll want to make sure you're getting a product that's right for you. That's why we've created a buying guide for different types of car seat covers that includes:
First, let's figure out whether you need a seat cover...
A good car seat cover will protect your seats from cracking, stains, bad smells, pet hair, sun damage, liquid spills and body fluids like sweat. Keeping all of this funky stuff out of your car will make it more enjoyable for yourself, and your passengers, too. Not to mention that a good seat cover will protect your vehicle seats so you won't have to have them cleaned or replaced, they'll last longer, and have a higher resale value for your car.
Eric Sandage of PartsLocator.com says it best:
"A seat is the one piece of a vehicle’s interior that takes the most wear and tear. Its condition is also the first thing a potential buyer notices inside a vehicle. A damaged or worn seat can really hurt the final price when the time comes to trade-in or sell it."
Some people wonder whether they need a seat cover for their vehicle, and the truth is, not everyone does. Car seat covers are designed to protect your investment, but there are some cases where you may not want to do that. You probably don't want to invest in a seat cover if:
If you don't fit into any of the categories above, getting a seat cover can be a great decision. High quality seat covers can protect your vehicle - which is often one of your biggest investments - for it's lifetime, whether it's just for a few years, or a few decades. This means:
Of course, some people will be more likely to want seat protection than others. If you have a pet, like to exercise, live in a warm climate, are into the outdoors, have children, drive a company car and want to return it in good condition, or eat or drink in your vehicle, a seat cover is a great way to protect your vehicle.
Once you know you want to purchase a car seat cover, the first thing you'll want to decide is whether you want custom seat covers, or universal fit.
Custom car seat covers are a semi-permanent way to protect vehicle seats from everyday wear and tear, and stains caused by coffee or other spills. Custom seat covers typically fit well and once they're on, they stay on, because they usually take a while to install, sometimes only after reviewing manuals or instructional videos.
Cost is another thing to consider - custom seat covers are usually more expensive than universal-fit covers. Outfitting your front or back row with custom seat covers can cost hundreds of dollars for a good set of seat covers.
Universal fit car seat covers come in all shapes and sizes, with an even wider variety of quality. Universal fit covers are typically easy to install and remove, and are transferrable to any of your vehicles.
Entry-level universal fit seat covers can start at a low price point - as low as $20 for one cover - but like most things in life, you get what you pay for.
Although there are lots of universal fit covers available, many are low quality. Some don't fit well, others don't look good, some aren't easy to clean, and many won't fully protect against the wear and tear of most people.
Not sure what's right for you? Before you make a purchase, make sure you're checking off each of these boxes on this buying guide checklist.
The material used is incredibly important for any car seat cover. You'll want a product that is comfortable to the touch. Why buy something to protect your seat if you're not going to use it because it's uncomfortable to sit on?
Is the car seat cover breathable? Certain materials restrict air flow and don't allow your skin to breathe. The last thing you'll want is to stick to your seat cover and not allow your skin to breathe.
Does the seat cover provide coverage on most of your seat? Does it cover the headrest, or just drape over the back of the seat, exposing your headrest? Is it a glorified towel that just drapes over the entire seat, or does it have a tighter fit that allows for a sleeker look and feel? Does the cover have non-slip material and/or other ways to keep the seat in place while you're driving?
Remember, you get what you pay for. Plenty of low-end seat covers fall apart after using them for a short time. If it gets dirty, stained, or sweaty, can you clean it without destroying the material in the washing machine or by using other cleaners?
Let's face it - sweat stinks! You don't want your vehicle smelling like a locker room, and that's sure to happen if you sweat all over your new seat cover but can't clean it properly.
Even if you don't work out or live in a warm climate, food and drink spills can leave some funky odors, too.
Make sure you purchase a washable car seat cover so that you can get rid of any germs and bacteria before they seep into the seat itself.
If you like to work out, enjoy the outdoors, are active, have pets, drink liquids in your car, or live in a warm climate, make you purchase a waterproof car seat cover. After all, what's the point of using a seat cover to protect against sweat, moisture and spills if the cover doesn't have a fully protective barrier?
If a seat cover isn't easy to install, you're less likely to use it. If a seat cover isn't easy to remove, you're less likely to clean it properly. Make sure you're getting a product that is easy to install and remove so you'll use it often and care for it properly.
Does the look of the seat cover match your vehicle, and your lifestyle? Just because you liked playing with dolls as a kid doesn't mean that Barbie Doll themed seat cover is something you want to show off in your car.
The value of any product is determined by its durability, cost, and how effectively it solves the problem at hand. Car seat covers can be stupid-cheap but just remember that you're aiming to protect one of your biggest investments - your vehicle - so skimping on car seat protection won't serve that purpose well.
Our team reviewed some popular vehicle seat covers. See which ones made the cut and which ones should stay out of your car or truck.
"After getting the seats cleaned for my wife's car, I bought the tan with black trim Okole seat covers. It took about 30 minutes to install the covers and I was very happy with the color match."
What People Are Saying
What People Are Saying
Being an ambassador for health and fitness - which, if you exercise consistently and eat right most of the time, you are - means that you should be up to speed on the latest trends.
We put together 5 health and fitness stories that are trending right now, so when those newbies at the gym or on the trail ask you for advice, you'll know what you're talking about.
]]>Being an ambassador for health and fitness - which you are, if you exercise consistently and eat right most of the time - means that you should be up to speed on the latest trends.
We put together 5 health and fitness stories that are trending right now, so when those newbies at the gym or on the trail ask you for advice, you'll know what you're talking about.
"More than a quarter of the world’s adults - or 1.4 billion people - take too little exercise, putting them at higher risk of cardiovascular disease, type 2 diabetes, dementia and cancers, according to a World Health Organization-led study."
Some of the worst offending countries may surprise you; more than half of all adults were not active enough to protect their health in Kuwait, American Samoa, Saudi Arabia and Iraq.
What's the right amount of exercise? While the answer to this is based on your goals, guidelines suggest a minimum of 150 minutes of moderate, or 75 minutes of vigorous exercise a week.
While we're all for people doing what they want to do in order to look and feel their best, getting calf implants is a bit crazy. That said, the trend is only growing:
"Plastic surgery procedures for men increased 43 percent over a five-year period between 2013 and 2017, according to the American Society for Aesthetic Plastic Surgery. But these procedures aren't your traditional tummy tuck or eyelid lift. Douglas M. Senderoff, a New York City plastic surgeon, is just one of many in his field who offer products with names like “perfect pecs” and “buff biceps.”
Depending on the scope of the procedure—and whether it needs to be repeated on the other side of the body—this can put you back between $6,500 and $12,000."
Barefoot running has been hot for a while now, but what about barefoot strength training?
Step into CrossFit boxes or other gyms and you'll likely see more people lifting weights barefoot than any time in recent history. Why is that? Proponents claim improved strength, proprioception, and better form. Sure, there are some dangers as well, but the benefits may be worth it.
"Going barefoot strengthens the stabilizing muscles of the foot and ankle and makes them stronger," explained certified personal trainer Chris Divecchio, NASM.
"Shoes give a lot of stability and support, but can also make the foot and ankle lazy, leading to injury or muscle imbalance. Strengthening the small stabilizing muscles of the feet can improve balance and overall performance."
Words With Friends. Angry Birds. Pokemon. If only playing games on our phones was good for our health.
Lucky for you, that just may be the case! Recent research is showing that gamifying fitness may help us increase activity throughout the day.
"A July study in the Journal of the American Heart Association divided 146 people — sedentary office workers, ages 21 to 65, who sit at least 75 percent of their workdays — into two groups over 10 weeks.
In both groups, participants were given Fitbits, but only one group used the wearable along with MapTrek, a web-based game that moves a person’s digital avatar along Google Maps based on their number of steps. The group using the game competed against each other in weekly walking challenges.
The results? The group playing the map-based game walked 2,092 more steps each day and finished 11 more active minutes per day compared to the group with just the Fitbits."
If you've been struggling to keep up with your fitness goals, you may want to download a fitness tracker or other health app that can help you increase activity.
Back pain will affect most Americans at some point in their lifetime, so what happens when it strikes? While lots of people head straight to pain clinics, the "cure" may actually be worse than the symptoms.
Popping pain pills for back pain won't treat the underlying condition and can lead to addiction and all sorts of other problems. What's the answer? Simple. Start with a physical therapist instead of heading to a pain clinic.
That's a wrap!]]>"Researchers reviewed insurance claims for approximately 150,000 adults, ages 18 to 64, who had been newly diagnosed with low back pain.
They found that those who first consulted a physical therapist had an 89% lower probability of receiving an opioid prescription compared with those who saw another type of medical provider. They were also less likely to have an MRI or CT scan or to seek out emergency care for their pain."
Now's the time of year students of all ages head back to the classroom, and many of them are into more than just hitting the books - they're hitting tackling dummies, soccer balls, the gym, or the local obstacle course.
What should you get for your favorite student athlete? Luckily, there's lots of options for the active student in your life. Here's a list of 10 of the best gifts for student athletes of all ages.
]]>What should you get for your favorite student athlete? Luckily, there's lots of options for the active student in your life. Here's a list of 10 of the best gifts for student athletes of all ages.
We all know fitness is fun, but music makes it even more so. Students of all ages will appreciate these cordless earbuds so there's less wiring to get in the way of their workout. Plus, these bad boys are sweat and water resistant so there's no need to hold back, even in hot weather.
If health is wealth, then what's more important than learning about your own fitness level during the school day? The FitBit Charge 2 allows students to track their daily activity, heart rate, and even sleep patterns so they can stay fresh and fit for their given sport, and the classroom. Plus, the interchangeable bands allow for customizable look for the gym or a night out on the town.
The donut craze is real, and for good reason - those fried little circles of goodness taste incredible and are a great reward after a tough workout. The only problem is that they're packed with calories, unhealthy fats, and can mess with an athlete's performance. Introducing, Dough Bar Doughnuts - the healthier donut that is low-calorie, low-fat, and sure to impress teammates and other fitness freaks.
No matter how much of a planner your student athlete is, there are sure to be times they're going to burn the candle at both ends and need a bit of a pick me up. That's where Bulletproof Coffee comes in - it's designed to get that caffeine buzz to help students stay away and focus, while also providing healthy fats to fuel performance.
Student athletes are on the go, and they need a bag that's going to move with them. The Dry Rub Picante Pack is sleek, durable, and has a separate space for dirty shoes or laundry, plus a detachable waterproof pocket to keep wet, sweaty gear separate from clean clothing. It's compact, lightweight and easy to travel with.
Fitness wear today is often made from synthetic materials designed to keep athletes cool and comfortable during training, but these materials can hold onto the workout stank after being washed with regular laundry detergent. HEX detergent is biodegradable and designed to keep the stink out of funkiest training gear.
Sitting in a classroom for hours on end could even make Gumby tight. That's where mobility tools like the Rumble Roller can help - it's built to break up knots and tension after a workout, and is small enough to store in a college dorm closet or under a bed.
Soccer practice, running, weight lifting and any physical activity can lead to sweat, stains and smells in cars...and who wants that?!? Dry Rub Mild is built to prevent all of these nasty things, and is also easy to install, simple to clean, and looks great in all types of vehicles.
]]>Just a few days ago we announced the launch of 3 new products, and we wanted to share some background on what each product does, and why we created it. In this video we'll give a quick overview of some of the features of each new product, and why we created them.
Not sure which Dry Rub is right for you? Here's the low-down:
Do you use lacrosse balls or foam rollers after a workout, or often have tension in your back or shoulders while driving?
Dry Rub Spicy is for you. 🌶🌶🌶
Do you love obstacle course races, hit the beach often, get super wet and dirty, or are taller than the average Joe or Jane?
Dry Rub Medium is for you. 🌶🌶
Do you want to replace your beach towel or old seat covers with a higher quality, breathable yet waterproof barrier?
Dry Rub Mild is for you. 🌶
Don't forget to add Spice Wrap to your purchase so you can save your seat belt from sweat, stains and odors, too.
If you're not sure which product is right for you, send us a note and we'll set you straight!
]]>We're excited to announce that we're rolling out THREE new products in the Dry Rub family. Stay tuned over the coming weeks for details on how you can pre-order these new products. Our team has been working hard for a while and we think you're going to love them!!!
Dry Rub seat covers are designed specifically for athletes and active people as a way to protect car seats from sweat, stains and odors.
These new products will include versions that offer greater coverage and also provide trigger point massage as a way to reduce tension in sore and tight muscles, perfect for athletes and people with back pain, shoulder pain, and anyone who gets cramped during long drives.
Stay tuned over the next few weeks to hear more details on each of these new products.
]]>As an athlete, it's normal to focus 100% of your time and effort to the sport you have chosen, whether it's CrossFit, OCR, running, or anything else. To stay in the fitness game for the long-term, however, it's important for your body and mind to switch things up every now and then.
We've compiled a list of 15 fitness events that will challenge you in a way you likely haven't experienced before. Ranging from pure fun and gluttonous to extreme and intense, these events are sure to get you out of your comfort zone. Who knows, you just may pick up a new favorite sport or hobby while you're at it!
]]>We've compiled a list of 15 fitness events that will challenge you in a way you likely haven't experienced before. Ranging from pure fun and gluttonous to extreme and intense, these events are sure to get you out of your comfort zone. Who knows, you just may pick up a new favorite sport or hobby while you're at it!
You know that exercise is good for you, but if you truly want to run for your life, check out the Zombie Run. The Zombie Run combines the adrenalin of running, the physical test of obstacles, the fear of zombies, and the craziness of running in a Halloween costume!!
During your run, you'll experience man-made and natural obstacles, mud, a corn maze, dilapidated buildings, and yes Zombies, lots and lots of Zombies...
The Festivus Games is a worldwide functional fitness competition for beginner and intermediate athletes. And it's big! Between 8,000 and 10,000 athletes compete all on the same day in gyms across the globe during this one day event.
If you've thought about competing in a CrossFit-style workout competition but want a less technical way to do it, the Festivus Games may be for you.
If you haven't done a Spartan Race yourself, you likely know someone who has. The Spartan brand has grown like a weed in recent years, and people who participate view it as a way of life. According to SpartanRace.com:
"We believe that you can’t have a strong body without a strong mind, that you can’t grow without pressure, that obstacles help shift our frame of reference and make us more resilient. We believe that signing up for a race holds us accountable and keeps us motivated to train harder and eat healthier. With more than 200 events in over 30 countries, there’s no excuse not to take the first step."
Ironman triathlons are some of the most grueling endurance competitions you can do. In one day you'll swim, bike and run more than most people will do in a month or more. You'll want to train extensively leading up to the event to get your body prepared and minimize overuse injuries. Ironman athletes believe all the hours on the bike, trails and in the pool are worth it, because that allows them to be a part of something bigger than themselves.
According to Ironman.com:
IRONMAN is a statement of excellence, passion, commitment. It is a test of physical toughness and mental strength. IRONMAN is about persevering, enduring and being a part of something larger than ourselves. It shows the heights that can be achieved when we push beyond our boundaries and go the distance.
CrossFit combines strength training with high intensity metabolic conditioning designed to mold you into the Greek God or Goddess you were born to be. Each year CrossFitters around the world compete in the Open which separates the amateurs from the pro's, who then go on to compete in the Games.
According to CrossFit.com:
Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the CrossFit Games.
Ready to run your first marathon, but want to make sure you combine some fun with all of the hard work that will culminate in your big day? Look no further than the Rock n Roll Marathon, which has events in cities all over the world.
According to the Rock n Roll website:
For over 20 years, the Rock ‘n’ Roll Marathon Series has made running fun by infusing each course with live bands, cheer teams and more. In 2018, we have reset our focus to deliver best-in-class running events, where music is core and our community encourages participants to feel like they are something bigger than themselves. We promise to bring more music, better runner support, improved technology, and more community engagement to every event, every step of the way.
If you love fitness and donuts, this is the competition for you. What started as a friendly competition between college students has turned into this annual event that hosts thousands of competitors. According to the event site:
WHAT IS THE KRISPY KREME CHALLENGE?
2400 calories, 12 doughnuts, 5 miles, 1 hour. The mantra of the Krispy Kreme Challenge epitomizes the test of physical fitness and gastrointestinal fortitude. What started as a challenge among ten friends has transformed into a nationally publicized charity race, and the number one tradition to complete before graduating from North Carolina State University.
Participants begin the Challenge at the Memorial Belltower on the campus of North Carolina State University in Raleigh, NC. Runners then travel 2.5 miles through historic downtown Raleigh to the Krispy Kreme located at the intersection of Peace and Person Streets, where they attempt to consume one dozen original glazed doughnuts. The hardest part of the Challenge awaits them as they run 2.5 miles back to the Memorial Belltower.
This is the Krispy Kreme Challenge.
Do you have what it takes to tackle obstacles designed to humble even the most athletic ninjas? NBC hosts casting events leading up to their series that allow you to show off your skills at jumping, climbing, and flying through the air.
According to ANWCasting.com:
Regional Qualifying Rounds for American Ninja Warrior (the “Program”) will be held at one or more United States locations. Applicants will be assigned a region which may be based on their state of residence, provided that Producer reserves the right to assign applicants to compete at a location different or in a different Regional Qualifying Round from his/her region of residence, in Producer’s discretion.
The National Finals will be conducted at a location in Las Vegas to be determined.
Strongman competitions are not for the faint of heart - depending on the event you compete in, you may end up pulling a truck, picking up a car, or carrying awkward and heavy objects longer than you'd like. The good news is that carrying groceries to your car will be a breeze from then on!
You can see upcoming Strongman competitions here
A century ride is a badge of honor among cyclists. Get ready to suffer amidst scenic views over the course of 100 miles and then celebrate your achievement.
Check out this list of 10 century tours you can try in the Fall, and a more complete list of century tours in your area here.
Are regular Obstacle Course Races too easy for you? Check out the Shale Hill Adventure race, which is 24 hours of continuous loops that constantly change as you make progress. According to ShaleHillAdventure.com
"It's dark. No fancy flood lights, just your headlamp. You're on your fourth lap and pushing to get another lap in. The 24 HOURS OF SHALE HELL takes you to your limits, and puts you beyond them.
SHALE HELL is an Adventure/Endurance OCR race for 24 hours of continuous loops on our 10K obstacle course. As you progress your requirements change each lap! We also offer an 8 hour and 10K single lap option."
There's a difference in being fit and being special forces fit. The Green Beret Challenge events are built to test not only your physical fitness but also your mental toughness and problem solving skills as well.
"The Commando 4-person Team Series requires the participants to attack 8+ grueling miles as they push, pull, carry, climb or crawl their way to the finish line. The Commando is arguably the most demanding 1-day event in the industry.
We promise the pain will be legendary, but the sense of accomplishment will last forever. Unlike traditional OCR’s, the GBC incorporates unique “events” that require teamwork, communication, a little grey matter and a lot of heart. We will not test your ability to crawl through mud, but we will test your resolve to complete the challenge."
Did you ever wonder how you'd do when facing an opponent in a steel cage or boxing ring? If so, sign up for an amateur boxing match or MMA fight. Training for these will likely get you in the best shape of your life, because at the end of it you'll be fighting for it. There's probably no better motivation to train than knowing you're going to be competing in front of a crowd against an opponent who will try to knock you out, choke you out, or tap you out.
Join a local boxing gym or MMA training center to get hooked up with a coach who can get you on a training program and keep you posted with upcoming tournaments or matches that would be a good fit for you.
Paddleboarding has increased in popularity not only because it's fun to do, but also because it's an incredible workout. Competitions are popping up all over the globe - you can find local events near you here.
Do you want to get outside, be fit, and travel to exotic places, too? If so, adventure racing may be right up your alley.
Adventure racing combines fitness and outdoor skills like mountain biking or paddling, and often involves teams competing together to win.
According to RADSeason.com:
"Have your typical running routes, biking paths, or paddling excursions gotten a little dull? Finished a marathon or century ride and looking for something a little more adventurous? Got some sporty and rough-and-tumble friends? If so, you might want to put your skills to the test in your first adventure race.
The increasingly popular competition format involves a combination of fitness and outdoor skills: cross-country or trail running, mountain biking, and often paddling (canoes or kayaks) are combined in a team-based competition. The competitive format varies widely, from two to six-hour “sprint” races in fairly accessible locations to multi-day excursions into the wilderness.
Amassing points in an adventure race involves navigating to checkpoints using a map and compass. The race will be divided into stages requiring different modes of transportation. Running/hiking, mountain biking, and paddling are the most common, but don’t be surprised if you find a race that also demands rock climbing and rappelling, rafting, or other non-motorized means of travel.
Sounds daunting, doesn’t it? Well, that’s part of the fun. For all but the most competitive teams, just finishing an adventure race is the main goal."
You can find upcoming adventure races here.
]]>In years past, proper recovery was simple - get enough sleep and eat well and you'd be fine. Today, however, there's all sorts of recovery techniques that can give you the edge you need.
Here's a post-workout recovery guide featuring 10 ways to recover after a tough workout, ranging from old school to modern. Try them out for yourself and stick with what works for you.
When you strength train or exercise hard, you break down your muscles, which is critical to achieving the metabolic response that will help you grow stronger. But without proper sleep, your muscles won't have the chance to rebuild.
Aim for 8 hours a night of uninterrupted ZZZZ's. Sleep like a lamb so you can train like a lion.
Dehydration can lead to all sorts of ailments and symptoms, and one of those is impaired recovery from your workouts.
Keep a refillable BPA-free water bottle near you throughout the day so you can stay hydrated, and increase your intake during warmer months or when you're pushing yourself harder at the gym or outside of it.
Exercise can cause myofascial restrictions that can lead to tension, pain and restricted motion. Using tools like foam rollers, lacrosse balls, and recovery seats like Dry Rub Spicy may restore proper motion and aid in recovery.
Getting a massage doesn't just feel good, it's good for you, too. Regular massage can relieve chronic pain, increase blood flow, and aid in recovery. So the next time you hit the squat rack or running trails hard, schedule a massage as a mental and physical reward to yourself.
Regardless of what nutrition protocol you're following - Flexible Dieting, Paleo, or anything else - you'll want to make sure you're fueling your body with healthy carbs, fats and protein to rebuild muscle and keep your energy levels sufficient to crush your workouts without storing extra fat.
Once you have what you're eating nailed down, you'll want to focus on the "when". Timing your meals so you have sufficient energy during your workouts while also getting your muscles the building blocks they need soon afterwards can help you begin the recovery process as soon as possible.
Studies have shown that immersing yourself in cold water after exercise can reduce inflammation, reduce soreness and pain, and improve recovery. While it may not be the first thing you want to do after you finish your workout, it could make the difference between being sore and operating at your peak levels.
There's a reason why athletes across many sports dunk themselves in a cold ice bath after hard training sessions or competitions.
Naps aren't just for kids - studies show that napping after a workout can improve recovery. So grab your eye mask, find a comfy spot, and knock out a power nap at the office or wherever you can.
While they may not look the sexiest, wearing compression garments may help you recover after your workouts. The latest compression clothes include socks, shorts, pants, and shirts that are designed to improve blood flow and may aid in the recovery process.
Tired or sore from a recent workout? Tart cherry juice has been shown to reduce inflammation and pain athletes felt after exercise. You can get a tart cherry supplements at most supplement stores as a way to get the benefit without all the sugar.
https://www.ncbi.nlm.nih.gov/pubmed/10075763
https://www.ncbi.nlm.nih.gov/pubmed/20459662
http://www.ncbi.nlm.nih.gov/pubmed/18547863
https://health.usnews.com/wellness/fitness/articles/2016-10-21/10-ways-to-boost-your-post-workout-recovery-for-better-results
https://greatist.com/fitness/18-scientifically-proven-ways-speed-recovery
https://www.mensjournal.com/health-fitness/the-6-best-ways-to-recover-from-your-workout/
https://www.bodybuilding.com/content/8-ways-to-maximize-your-post-workout-recovery.html
]]>Used by Olympians, Pro Athletes and fitness fanatics worldwide, the TRX Pro 4 System is built for guys who enjoy challenging body weight workouts. Features adjustable foot cradles, upgraded webbing and Microban-treated antimicrobial, textured rubber handles, this set will allow Dad's the chance to work out anywhere...even if they're busy watching a toddler or teenager.
Powerbeats3 Wireless earphones are ready for any challenge - even helping Dad through an early morning run after being awake all night - with up to 12 hours of battery life to fuel multiple long workouts and powerful, dynamic sound to keep you pushing. The ear buds are sweat and water resistant, and will even let your Dad take calls while he's on the go.
Is your Dad looking to get strong while burning loads of calories? The Crossrope Get Strong Set comes with two different weighted ropes so your Dad can work both strength and speed in his workouts. The design is sleek, and he can use the app to guide him through workouts that are sure to keep him fit.
The Supernova 2.0 can help break up knots and scar tissue deep in muscles, while aiding recovery as well. Perfect for fit Dad's who travel, this little recovery tool is easy to throw in a carry-on bag or keep in the trunk of his car.
Runners, CrossFitters, Powerlifters, Triathletes and regular gym-goers alike will all love the Foundation Short from Ten Thousand Apparel. It's tough enough to stand up to some serious Olympic lifts but light enough to work well for any high intensity conditioning work. Bonus: the silver lining kills bacteria so will keep these suckers fresh for a while even if your Dad forgets to throw them in the wash.
Does your Dad hate carrying his phone when he's running? Or does he leave his tech at home and isn't sure about his performance while he's out and about? The Apple Watch Nike + can fix that - have him strap this bad boy on and he'll be able to track his pace, heart rate, and even accept calls while he's on the go.
The GRID foam roller is perfect for rolling out tight muscles, knots and kinks so the fit Dad in your life can continue moving well and feeling great. Bonus tip: have him keep one at the office so he can roll out in between meetings.
If your Dad is looking to step up from the measly shaker bottle, this may be the perfect gift for him. Smoothies, soups, mixed drinks, and all sorts of concoctions can be crafted with the Vitamix Pro Series 750. With 5 pre-programmed settings including a self-cleaning option, this blender basically takes care of itself.
Let's face it - kettlebells work. They're a fantastic tool for building strength and incinerating calories. The only problem is that regular kettlebells can be a bit, well, boring looking. That all changes with the OnNit Primal Kettlebells - choose from a Chimp, Gorilla, BigFoot and more to have your Dad strike fear into anyone who dares watch him swing, squat or press with these little monsters.
Your Dad likes to sweat, but doesn't want his car or truck to smell like a gym locker room. Look no further than the Dry Rub Mild seat cover - perfect for active and fit Dad's everywhere; it's breathable, machine washable, easy to install and looks great.
So there you have it, the Father's Day Gift Guide for fit Dad's and active guys everywhere. The best thing about these gifts is that they're an investment in his health so you can keep the Dad in your life healthy and happy for the long run. Happy Father's Day to all of your Father's out there!!!
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Fit and active Mom's who works out need something more, and you know it. If you're looking for a gift that is sure to please the healthy Mom in your life, check out this list.
BeatsX earphones are the perfect wireless companion for active Mom's. The earphones are comfortable to wear, easy to carry, and have up to 8 hours of battery life...long enough for even the most rugged endurance Mom's.
Barbella Box is the perfect gift for Mom's who like variety and want the latest and greatest fitness gear for women, delivered every month to her door.
The GRID foam roller is perfect for rolling out tight muscles, knots and kinks so your Mom can continue moving well and feeling great.
The TRX Home2 System will allow the Mom in your life to get an excellent workout from the comfort of her own home. The system includes an app with video workouts Mother's can follow so she can stay strong and fit using her own bodyweight.
The Get Lean jump rope set by Crossrope is designed for weight loss and comes with two different weighted ropes. The elegant design is sure to impress your Mom's workout friends, and she can use the app to guide her through workouts that are sure to keep her fit.
Your Mom likes to sweat, but wants to be comfortable and keep her car fresh and clean after her workouts. Look no further than the Dry Rub Mild seat cover! Perfect for active and fit Mom's everywhere; it's breathable, machine washable, easy to install and stylish.
This up and coming custom swimwear line is perfect for Mom's who want a tailored fit without having to endure a frustrating swim suit shopping experience! Simply choose the style and size and your Mom can have her own custom suit that is sure to help her enhance all of those curves she's been working on at the gym.
Your Mom wants people to know she's healthy and fit because she looks that way, not because she smells like it! Regular detergent may not fully clean performance fabrics, but this Sport Detergent will.
Kick those boring weight scales to the curb! The Weight Gurus signature scale syncs results to the cloud over Wi-Fi, so Mom can track her progress by logging into the free Weight Gurus app from any Internet-connected device—no pairing necessary. Mom can track her overall weight, in addition to body fat, BMI, muscle mass, water weight, and bone mass. The large, backlit screen and sleek tempered glass top are both functional and stylish.
The Fit Bit Ionic watch allows your Mom to track her steps, heart rate, distance, calories burned, floors climbed, active minutes, hourly activity & stationary time, along with pacing for her favorite endurance sports.
So there you have it, the best gifts for Mom's who work out, exercise and stay fit. Make sure you spoil the Mom in your life with something she'll love. Happy Mother's Day to all of you Mom's out there!
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