eating out is possible
People are usually surprised on how often I eat out and I have heard the same questions every time - What do I order? How do I make healthy choices? It's actually quite simple, so I decided to write a blog on how to make healthy choices when eating out at a restaurant. Most restaurants I've been to are very accommodating to healthy eating since they want to make your experience at their restaurant enjoyable and memorable. The number one rule is: Don't be afraid to ask! You can always take a meal on the menu and MAKE it healthy, though I definitely stay away from anything with bread or noodles, which automatically eliminates burgers, sandwiches, and pastas. I also make sure to ask them NOT to bring the bread and butter at the beginning so Im not even tempted to nibble. Here are some examples of things I will ask to be taken out of my meal or change: • If my meal comes with white rice, I will get it changed to brown rice and I will ask for half the original portion. Also, if they don't have brown rice at all, I will substitute for some STEAMED veggies with no butter or oil. • If my meal comes with a starchy carb such as potatoes, fries, yam fries etc. I will always substitute for steamed greens or a green salad. • If my meal comes with cheese, nuts, croutons, or bacon, I will always ask for it without • If my meal comes with a dressing or a sauce, I will ask for them to come on the side so I am in control of how much I am consuming. Also, if my meal comes with a creamy dressing or sauce, I will always substitute it for a vinaigrette dressing or a lighter sauce. • Chicken and fish are always ordered "skinless" and cooked "dry" (without butter or oil) • When ordering steak, I'll go for a leaner cut such as the tenderloin or the T-bone, also cooked "dry" • Definitely stay away from ANYTHING deep-fried!! Sometimes I find that after all my requests, the meal I get is NOTHING like the one on the menu! But hey, If that's what it takes to look good and feel great, then so be it! Because fitness is a lifestyle! Stay sexy people, Venessa Leianne Nutrabolics Athlete http://www.fitness-4-her.com
Nutrabolics Men's Photoshoot
Sneak peak of Nutrabolics Athlete Jonni Shreve from the Nutrabolics Men's Shoot this past weekend. The shoot took place at Fitness FX Gym in Halifax, NS, and was captured by the #1 photographer on the East Coast - Wayne Forrest. Stay tuned for the release of other photos, some of which will be used in the 2013 "I TRAIN" Campaign.
CREATINE 2XC IS HERE
After months of anticipation and fan hype, Creatine 2XC has finally launched worldwide. This high-powered creatine supplement is designed to support extended muscle endurance, accelerate muscle tissue repair, increase lean body mass, enhance cell volumization, and support efficient ATP production. Get your bottle today and get ready to pack on serious punch in the gym!
NUTRA GIRLS LOCK DOWN 8% OF INSIDE FITNESS HOT AND FIT 100
Nutrabolics would like to congratulate Natalie Waples, Bree Lind, Nicki Bucci, Lisa Delahaye, Mindy Karuk, Madelein Kolev, Shannon Lynch, and Caitlyn Bellamy, who all made Inside Fitness' 2012 Hot and Fit 100. The girls will be featured in a special issue of the Canadian magazine.
NUTRABOLICS EVOLVES WITH 2013 AD CAMPAIGN
Nutrabolics, has moved into a new phase of its brand with the launch of a cutting-edge 2013 ad campaign. After several product-based campaigns, Nutrabolics has decided to shift its primary focus on to the modern athlete. Designed for the "informed consumer," the campaign takes a step away from currently trending ads in the industry.
MIKE JOHNSON AT SUPPLEMENT KING GRAND OPENING
IFBB Pro Bodybuilder and 2011 Mr. Canada, Mike Johnson will be on location at Supplement King's new Bedford, Nova Scotia store to help celebrate their grand opening. Mike will be signing autographs for fans and sharing supplement tips.
NUTRABOLICS READY TO GO FOR FIT-X 2013
Nutrabolics will be a main exhibitor at Fit-X 2013, which will take place in Melbourne Exhibition Centre in Australia. This year's show is primed to be bigger and better then ever and the Nutrabolics booth will be no exception. The Nutrabolics demo team will be on site to hand out samples and provide info on the latest in Nutrabolics' cutting edge supplement line.
ATHLETE OF THE MONTH: NICKI BUCCI
Congratulations to Nicki Bucci, our "Athlete of the Month" for January. Nicki has gone above and beyond in representing Nutrabolics at our supplement demos and on our social media forums. Thanks for all of your hard work Nicki!
BREE LIND IFM V-LOG SERIES - CROSS FIT TRAINING
ATHLETE BLOG - Jonni shreve
What's up Nutrabolic fans! Jonni Shreve, Nutrabolics Bodybuilder here. I'm currently 8 weeks out from the NSABBA Provincial Championships and right after that I will be going straight into prep for the Canadian Nationals. I can honestly say Nutrabolics has played a huge part in my prep so far. From Isobolic™ to Swollen™, Vitabolic™ and ThermalXTC™, have all helped me a lot. Last year I placed 3rd at Provincials in Heavy Weight (8th over all,) and then competed in Super Heavy Weight at Nationals. From last year to this years prep, Nutrabolics supplements have been my main source of fuel. I can't wait to see my improvements in 2013 that have come from pure hardwork and proper supplementation. Going big, going strong, Nutrabolics 2013 Jonni Shreve Nutrabolic Sponsored athlete Follow Jonni on Twitter @Jonni_Shreve & subscribe to his Youtube @ Jonni Shreve
Swollen goes global
Nutrabolics Athlete Casandra Bella gets her SWOLE on in Mexico with Swollen™ Watch for Casandra in the Toronto area where she will be doing demos at Popeyes Supplements. Check out our Facebook page to see where she will be next. Follow Casandra on Twitter @BellaBeachBody
The Importance of Rest and Recovery
There’s an old training belief that states, “there’s no such thing as overtraining just under resting;” and this couldn’t be more accurate. In the world of exercise, be it professional sports or everyday fitness; rest and recovery are two of the most important yet undermined aspects of effective training. During bouts of moderate to intense training the body goes through many processes including tissue damage, acidic build up and general wear and tear. In order to prepare itself for similar future situations the body has to have a period of building and repair; this may include rest days, extra sleep, a slight increase in calories, more efficient caloric timing and supplementation. Demands on athletes to perform at high levels to overcome competition makes overtraining an easily attained outcome. With athletes beginning their careers at younger ages there is a continued demand to work harder, longer and more often to keep up with the opposition. Some clear signs of overtraining can include a weakened immune system, intense soreness, loss of appetite, an increase in junk food cravings, trouble sleeping and even injury. Overtraining may also lead to a decline in performance; increased fat storage, decreased strength and stamina, and even poor cognitive function. There are a number of effective ways to avoid and reduce the effects of overtraining and to ensure the most out of rest and recovery periods. Some of these methods include: Sufficient Rest Periods – making sure you have the right amount of rest will not only help the body and mind recover from the extra strain of training but can also increase performance when you return. Dedicate one to two days fully to rest and avoid training completely. Proper Nutrition – making sure your body is getting the right types of fuel in the right amounts at the right times is as important, if not more as your training regime itself. Be sure to educate yourself on the right kind of nutrition for your goals and consult a nutrition coach who is familiar with your training. Sufficient Quality of Sleep – besides the obvious benefits from a good night’s rest, our sleep provides several benefits directly related to athletic performance. During periods of rest hormones such as human growth hormone and testosterone are released and assist in muscle growth and repair. In order for these hormones to be released properly a deep sleep and smooth transition between sleep patterns has to occur. Unfortunately during heavy training several aspects impede us from attaining quality sleep including mineral deficiency, overactive central nervous system and more. Some ways to help promote sufficient sleep quality can include avoiding stimulants 4-6 hours before bedtime and also proper supplementation which we will cover below. Proper Supplementation – heavy training causes our bodies to work harder and require more than the average person. Although proper nutrition will help your body get many important nutrients supplementation is a great way to ensure it gets everything it needs. During intense training our bodies often become deficient in important vitamins, minerals and more. Some of these include: Fluids – in other words; water. Be sure that every pound you lose during training is replaced by at least 500ml of water. It is very easy to become dehydrated from overtraining and this can lead to injury, headaches and more. Electrolytes – these include sodium, potassium, chromium and more and are responsible for all of the electrical processes in your body. Without electrolytes your body would simply not work. A proper nutrition plan will ensure electrolyte recovery and products such as coconut water and Pedialyte can also help restore electrolytes lost during training. Vitamins and Minerals – our bodies need a higher amount of vitamins and minerals when training heavily than is possible from nutrition alone. Be sure to include a balanced multivitamin in your daily intake. Post-workout Nutrition – your nutrition should also include the right type of post-workout nutrition. After a hard workout our bodies are most responsive to nutrients such as carbohydrates and protein to be used for growth and recovery without running the risk of fat storage. Be sure your post-workout nutrition includes a quick absorbing protein such as Whey Protein and a simple carb such as Dextrose or Wazy Maize. Taking 500-1000mg of vitamin C immediately after a workout will also reduce cortisol levels and aid in recovery. Specific Recovery Supplements – there are a number of specific supplements designed to assist in recovery but it’s easy to get lost in the shuffle. The most important substances to look for in a recovery supplement are zinc, magnesium and vitamin B6. This trio is directly responsible for increasing free testosterone absorption, increasing growth hormone peaks and smooth transition between sleep cycles. Other beneficial are Gamma-aminobutyric acid (GABA) and L-Tryptophan which when combined increase growth hormone production by up to 200% and also promote a restful sleep. Hemotropin 2XC™– The Recovery Supplement Breadwinner There are a number of supplements on the market to assist in recovery and finding the best one can prove to be difficult. An efficient recovery supplement should include zinc, magnesium, vitamin B6, GABA and more. Nutrabolics has heard the call and responded with the superhero of recovery supplements: Hemotropin 2XC™. This supplement includes a high dosage of all of the above mentioned as well as a slew of others including AstraGin, a powerful nutrient transporter as well a blend of amino acids that will heavily boost anabolic hormones, have you sleeping like a baby and ready for action in no time. "The Importance of Rest and Recovery" Written by Nutrabolics Ricky Goodall.
Nutrabolics is taking over
In the past 10 years Nutrabolics has grown its global distribution chain across 5 continents, to over 70 countries worldwide. Today we shipped our 1st order to our new distribution partners in Ulaanbaatar, Mongolia. We would like to thank all of our fans and customers for their loyal support. Get in with the black & yellow. www.facebook.com/nutrabolics @Nutrabolics
Nicki Bucci – January 2013 Blog Oftentimes people ask me what it is that keeps me motivated with my training and diet regime. I think when they ask this question they’re hoping to hear some magical recipe or they want to hear that I’m different somehow, so that they have an excuse because I must not be human or something. I probably let them down in the worst way. I’m not some kind of Energizer Bunny. I have daily struggles with energy levels and would LOVE to be a couch potato at times! So, in terms of being “motivated”; I’m not! Let me explain……………. To me, motivation is fleeting and while it was what started me on my fitness journey it’s not what keeps me in‐line day to day. I was initially motivated to be fit and muscular instead of being the pudgy lump of a person I was. I wanted a change, a challenge and (I’ll be honest) to look HOT! In all the years of hard work that followed and at present, what keeps me on track isn’t motivation but momentum. I’m one of those people who needs to be doing something almost constantly in order to stay interested. I need to IMMERSE myself into it, live it, BECOME it. This is why I only take a day or two off per week – anything longer and it’s the BIGGEST struggle to get back in the game! It’s just not worth it to me, I would rather suffer through when I’m not feeling “into it” and keep up momentum than give in and be sloth‐like, then struggle to get started again. This is of course while still listening to my body – if I’m feeling sick or something on a day that isn’t a scheduled rest then that’s a different story. You can re‐arrange your schedule to work with your body while moving towards your goals. So you see…..momentum is key! The bottom line here after all this ranting is that I have an evolving goal and I put in the work to make it happen. Even if I no longer have pounds to lose or a competition coming up I still continue to work out, eat healthy and take my Nutrabolics supplements to support my efforts. I don’t want to undo the results I’ve worked so hard to achieve, OR even worse, become unhealthy or diseased now or in my advancing years. Maybe it’s fear that drives me? Who knows, but I figure why work for something so hard for let’s say 3‐4 months out of the year to let it all slip away in the off‐season? Then, you have to start all over again! On those days when my bed looks a lot better than the dumbbells (trust me, it happens maybe more than I care to admit) I have to literally kick myself in the ass to get started, but I’ll do it anyways. Sometimes my workouts are lackluster but isn’t it better to have at least tried? Everything in nature ebbs and flows – human kind isn’t immune to this phenomenon. Remember that even if you’ve had a crappy workout, you’re still doing more than anybody who is sitting on the couch. The moral of the story: The next time you feel like you just “don’t wanna”, know that EVERYBODY has days like that. Everything in life is a choice (this is an ongoing theme for me….you’ll read this line a LOT). You can either choose to let lazy take over or you can choose to be your BEST “you”. I hope you make the right choice! - Nicki Nutrabolics Athlete www.nickibucci.com Follow me @NICKOPATRA
Athlete video blog
IFBB Fitness Pro & Nutrabolics Athlete Nikki Venzara updates us on her prep for FIBO POWER, in Germany. FIBO will be the first competition of 2013 for Nikki, and we are very excited to be rooting her on. Follow Nikki on Twitter @nvenzara, and stay tuned for more video blog updates as she kicks off the 2013 Pro Season.