Posts Tagged ‘post workout’

15 health benefits of eating apples

Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack.


What makes apples so great?

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples—Red Delicious and Granny Smith—ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

1. Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

2. Avoid Alzheimer’s

A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetyl choline and did better in maze tests than those on a regular diet.

3. Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fiber foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

4. Curb all sorts of cancers

Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds—triterpenoids—in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumors in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fiber intake to reduce the risk of colorectal cancer.

5. Decrease your risk of diabetes

Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

6. Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

7. Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

8. Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

9. Beat diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

10. Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

11. Avert hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

12. Control your weight

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

13. Detoxify your liver

We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples.

14. Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.

15. Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts.



For those people who don’t know my background and how I got to where I am today, I started my journey  two years ago at 267 lbs and completely out of shape. Three short months later I had dropped 6 inches off my waist and lost 90 lbs.

Since going through such an incredible transformation I’ve dedicated my life to training. The way you feel when you are in a gym lifting weights is like nothing else. Only people who are passionate about training know how it feels when you get a crazy pump going!

So many people who take working out seriously are always looking to supplements to help them achieve better definition and bigger, fuller muscles. I’m the exact same way. Obviously the harder you train, the better your results. The more you eat, the more size you will put on. Whether it be a pre or post workout supplement, protein powder or even amino acid drink, if you’re working hard enough,  supplementation can undeniably help you get to your goal faster.

When I first started lifting I was clueless as to which supplement product I needed to gain size. I used all the big name brand products when I started out. Gaspari,  MuslePharm, MuscleTech, BSN, SixStar and even the GNC brand. I was training hard but not happy with the results I was seeing. I was trying brand after brand and still not finding one that was doing exactly what I felt it should be doing and to be honest, I was wasting a lot of money on products that tasted awful. I was using pre workouts, recovery drinks, protein powders and creatine. Nothing seemed to be getting me the results I was looking for.

Last year at the Toronto Pro Super Show I was walking around the expo when I passed a booth that had the largest men I had ever seen! I stopped to check it out, it was the Mutant booth. These guys looked massive, so I wanted to check out their products. They had a massive 15 lb bag of mass gainer. I talked to the guys and they explained to me exactly how the product worked and what kind of results I could expect to see from using it. I had already tried everything else so I gave this Mutant Mass a shot. I went home and worked out and made a shake immediately after and was actually surprised how awesome it tasted and how thick it was.  I trained hard for about 6 weeks and kept taking my mass gainer and one day after a workout I looked in the mirror and actually noticed my body changing for the first time. Even the people I see everyday started noticing that I was getting bigger and stronger. I was hooked!! I went to their website and ordered more Mutant Mass as well as a pre workout drink and a whey protein powder. The next few months of training I kept noticing more and more muscle gain. When you’re training that’s all you really want to see. You want to see all your hard work and sacrifice paying off. Since that first bag of Mutant Mass over a year ago, I have not used any other brand and I have been more than impressed with the results.

#MutantNation - Go heavy or go home! Finally feeling the pump!

#MutantNation – Go heavy or go home! Finally feeling the pump!

My training has gotten a lot more serious this past year and I’m currently taking several Mutant products. I take Mutant Test in the morning which is a testosterone booster it has definitely increased my strength over the past few months. I have Mutant Whey mixed in my oats, as well as a shake with lunch. Before I workout I combine Mutant Mayhem and Mutant Pump. The Mayhem is a pre workout drink that really increases my focus and energy during my workout and the Pump makes me extremely vascular and makes my muscles rock hard while I’m training them. Now I feel like an animal during my workouts! I also have 2 scoops of Mutant Whey (44 grams of protein) with the Mutant CreaKong which is their creatine supplement. During my workout I drink the Mutant BCAA 9.7 which is a blend of critical amino acids that help increase protein synthesis leading to increased muscle gains. After each workout I use the Mutant Rehab because its perfect for aiding in recovery after a crazy workout. It has the carbs, protein, glutamine and amino’s that help you recover after destroying your muscle fibres during a super intense lifting session. Finally I will have one more Mutant Whey shake to help me reach my protein required intake for maximum growth.

Everywhere I go whether its a family function or a new job site, it feels great when people tell me how big I’m getting. I know for a fact that my eating and hard work in the gym is responsible for a lot of this size I’m gaining. However I know that  it’s no coincidence that my gains increased after using the Mutant brand products. I’m not here trying to tell you that you need to use these products. I’m just sharing how they have affected my body and aided in my transformation since I began using them.

No matter which supplement or brand you choose to go with, remember that it only enhances the hard work that you do at the gym.

Written by Michael Green for Socially Fit #TeamMutant #MutantNation @Mutant_Freak_

We Are What We Lift

Stiff Legged Dead Lifts

Stiff Legged Dead Lifts

There are certain leg exercises which will help you to build muscular thighs and lower body. Thighs are the most powerful muscles of the body, hence they are also capable of great endurance. Therefore, training your legs is also very demanding. It is often observed many people often skip training their legs or do not give sufficient time and attention to it. The leg workouts for mass are those which train both the thigh muscles as well as the hamstring muscles. At the same time, they should also include calf exercises. It is important to understand that leg training is way more demanding than training other parts of the body.

Leg Exercises for building Mass

Before we go to leg workouts for mass, let us see a few leg and thigh exercises, which will help you in your endeavor.


Basic barbell squats is one of the best leg exercises for mass. However, it is important to perform the exercise properly to get the right results from this exercise. When you do the exercise, your toes need to be duck-toeing out about 20 degrees and your knees should be above your ankles.

Hack Squats

This exercise works the quadriceps. You do not have to do many number of sets, but the ones you do should be done in full controlled repetitions. If you suffer from knee problems,  you should not do this exercise. You should try machine assisted squats instead. The position of your feet should be the same, as mentioned in the previous exercise.

Stiff Legged Dead Lifts

This exercise is very taxing on your hamstring muscles, hence you will have to make sure you do not use very heavy weights, you may injure yourself. The distance between your feet should be shoulder width distance. When you do the exercise, your back should be straight and legs strong. Keeping your legs strong will protect your lower back. While doing the exercise, if you feel uncomfortable in your knees or your lower back, then you can bend your knees a little. Be mindful of the weight being used.

Calf Raises

If you want to build the most difficult muscles of the body, then you will have to make either sitting calf raises or standing calf raises a part of your leg workouts. It will help you to add inches to your calves and tone them.


This exercise is a must for any leg workout be it for weight loss or for mass. It works the front of the thighs and the gluteal muscles. While doing this exercise, you will have to ensure, that the position of the knee (of the leading leg) when bent, is exactly above the ankle. Both your legs should be strong, when you do this exercise.

Leg Workout for building Mass

It is important to note that this is just an example workout. You will have to modify the workout as per your needs. At the same time, do not forget to warm up and stretch before the workout.

Sample Exercise

Barbell Squats (Set/Repetitions)

2 /12
3 /10
Hack Squats
1 / 12
2/ 10
Leg Press
1/ 15
2/ 12
Stiff Legged Dead Lift
1/ 20
2/ 12
Calf Raises
When you start working your legs, you will have to ensure you keep changing your leg workouts every 6 to 7 weeks, as the body gets used to the workout and desired results become a distant dream. Along with these exercises, you can also include some cardiovascular exercises, running and jogging, step aerobic exercises, etc. into your workout. They will also help in strengthening your legs. See you at the gym!

Your friends at Socially Fit


Tire training can add a new dimension to your strength and conditioning program regardless of what sports you play or your level of athletic ability. The strength and aerobic benefits of tire training can enhance your performance in all sports from gymnastics to football. Tire training is one of the best total body strength and conditioning workouts that a person can do. You use your total body when you flip the tire, and by varying the distance you flip the tire and time you flip the tire you can get a great aerobic workout.

Where Do You Get A Large Tire?

The best place to go to find a large tire is at a tire dealership that deals in farm tires or a tire dealership that deals in earth moving equipment tires. Normally these places will be more than happy to give you the used tires. Even in cities there is usually a dealership that works with earth moving equipment. Finding a tire in the weight you want may take a few phone calls and maybe a little travel, but it will be worth it. If you can get the tire’s make and model number, the tire store or manufacture can give you the weight of the tire new. You can deduct weight based on the ware of the tire and get a pretty good estimate of your tire’s weight.

What Weight Of Tire Should You Get?

Al Johnson (NCAA Strength coach) uses a 350-pound tire for his female athletes and a 450-pound tire for his male athletes. These are good weights to use in any strength and conditioning program, however if you are involved in a strength contest get a starting tire of 650 pounds or more because most of the tires used are in the 700-800 pound range. For those who just want the tire for fitness and a good total body work out you may want to get a tire in the 200-300 pound range.

How Do You Flip The Tire?

When you flip the tire it is best to start with the tire flat on the ground. Place your fingers and hands as far under the tire as you can in this position and keep your hands about shoulder width apart. Squat down and then while pulling the tire up with your arms and back explode out of the bottom position. As the tire comes up you should have enough momentum that you can change your hands from a pulling to a pushing position and push the tire all the way over. Immediately after the tire is pushed over and flat start the process again.

Blog Tire Flip

In the beginning you may have to use your knee to pop the tire up high enough so that you can change hand positions to a pushing motion. Try to get away from using your knee as soon as possible to avoid possible leg injury when you have one leg planted on the ground and one in the air. You can flip the tire on any type of surface from concrete to grass to sand.

Sample Programs

If you’re looking for a change in your current workout routine try incorporating tire training once or twice a week. You can work on strength and speed one workout and you can focus on conditioning and strength the next workout.

Workout #1
Flip the tire over a 70-meter course for time. Have someone time you on each set and keep track of your times. As you progress you should be able to get quicker as you continue to train. 3-4 sets.

Workout #2
Set up a 70-meter course. Flip the tire up and down the course as many times as you can in a 90-second or 2-minute period of time. Keep track of the number of flips you achieve each set. As your endurance increases you should be able to flip the tire more times in the time limit. If the 2 minutes gets to be too easy increase the time that you flip the tire in 30-second increments. 3-4 sets.

Workout #3
Make the tire flip part of a medley of events. Pull the sled for 70 meters and then flip the tire back for 70 meters. Another variation would be to pick up and carry sand bags 70 meters and load the sandbags into the sled. Pull the sled back 70 meters and then flip the tire back 70 meters. Start with 2 sandbags and work up to 3-5.

With these programs feel free to increase or decrease the distance of the events or the weights. The main thing is to get out and train using these alternative methods to help take you to the next level of athletic achievement.

Your friends at Socially Fit!

Here are 15 tips to consider when you step into a gym

Set realistic goals. Create "action steps" that are specific and appropriate for your fitness level.

Set realistic goals. Create “action steps” that are specific and appropriate for your fitness level.

1. Wear comfortable gym attire. Work-out attire should allow you to move freely. Consider fabrics that breath and keep you cool.

2. Give yourself enough time. There are three parts to a workout: warm-up (5-10 minutes); workout/exercise (15-20 minutes); cool down (5-10 minutes).

3. Set realistic goals. Establish training goals or what we like to call “action steps” that are specific and appropriate for your fitness level.

4. Concentrate on your own program. This is time for you; concentrate on yourself and do what you need to do to achieve what you want to achieve. Nothing but #peacelove!

5. Focus on your workout. Pay attention to what you are doing when you are working out. Staying focused helps prevent injury.

6. Drink water. Keep hydrated. Dehydration can lead to fatigue, muscle weakness, and dizziness.

7. Plan a balanced strength-training program. A training program trains all major muscle groups. Exercises need to be executed through a full range of motion. It is recommended that you seek the advice of a professional trainer to ensure that you are performing your exercises correctly.

Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.

Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.

8. Use the proper form. Bad form leads to injury (periodic supervision by a professional trainer is recommended).

9. Progress wisely. Exercising too hard/often may lead to drop out and/or injury. Gradual, steady progression is important (supervision by a professional trainer is recommended).

10. Add variety to your workout. Change-up your workout routine. Keeping the same workout can lead to boredom, plateaus, and/or injury.

11. Adjust machines to your body size. Exercise equipment is designed to accommodate different body types. Adjust machines to your size; this practice will prevent injury.

12. Cool down after your workout. At the end of your workout, cool down with stretching exercises. This practice will lower your heart rate and improve your flexibility.

13. Practice gym etiquette. Do unto others… move away from the machine after you are finished; wipe your sweat from machines; be cordial; wait your turn; etc.

14. Avoid the all-or-nothing approach. A little exercise is better than no exercise at all – if you do not have time for one hour…a half- hour workout session is better than no session at all.

15. Train with a professional trainer. A one-on-one trainer will design a challenging program tailored to your needs. A trainer will take time to evaluate your fitness level, track your progress, ensure that you are performing the exercises correctly… and a trainer will give you that extra push.

Now, go get changed and be off to the gym…

Your friends at Socially Fit

Recharge your muscles post workout with this roasted grape, goat cheese and honey stuffed sweet potato by @healthyfoodlove. Certified muscle food!  After an intense workout, you need to restore glycogen levels. Muscles get bigger and stronger when there is sufficient glycogen in them and when you workout you use up the glycogen. After working out your muscles are craving glycogen so your body is pretty primed to “take” higher glycemic carbs with minimal worry of fat storage within an hour to 2hrs after a workout. This recipe is perfect because it is a combo of both – high glycemic carbs (honey) with low glycemic (sweet potato). Grab a chicken breast/steak, veggies and chow down on this!

✳ Ingredients: sweet potato, 1/2 cups red seedless grapes, 1 teaspoon grapeseed oil (or coconut oil), 1oz organic goat cheese, 1tbsp honey, cinnamon, nutmeg. Save time by baking several potatoes for #MealPrep.


(1) Preheat oven to 405F (2) Poke holes in sweet potato, wrap tightly in aluminum foil and bake for 30-45 minutes, or until tender to the touch (3) Unwrap foil and cut a slit down the middle (4) Increase oven temperature to 450F (5) Lay grapes on a nonstick baking sheet and drizzle with grapeseed oil and a pinch each of salt and pepper (or Mrs. Dash), then toss to coat (6) Roast for 20-25 minutes, or until grapes begin to burst (7) Once sweet potatoes are somewhat cool, gently remove the flesh with a spoon, but keep the potato skin intact (8) Add the sweet potato to a large bowl then mash with 3 ounces of goat cheese, cinnamon, nutmeg, salt, pepper and honey (9) Re-stuff potato skin with mixture, and season as desired; top with remaining goat cheese, add grapes and drizzle with a little more honey (if desired).

This looks amazing and we’re definitely going to give it a try. Your friends at Socially Fit.

What does it mean to get scoped, and when can you begin to exercise?

Arthroscopy is a surgical technique that allows a surgeon to diagnose and treat joint disorders by using a small camera to look inside the joint. The arthroscope contains a small camera that provides a clear view of the interior of the joint while the surgeon inserts surgical instruments through other small incisions to repair damaged tissues.

Typically, arthroscopy is used for knee and shoulder joint injuries. Occasionally, it will be used in the ankle, hip or elbow. Arthroscopy is a minimally invasive procedure and is often the best way to deal with many joint problems. Compared to open surgery, arthroscopy generally results in much shorter recovery time, less pain, and reduced expenses.

If you ever undergo an arthroscopic procedure, chances are it will be done on an outpatient basis, and you will be able to return home the same day. The anesthesia used for arthroscopy will depend upon the joint and the type of procedure used. It may be anything from general anesthesia (putting you to sleep) to a local anesthetic. You may even be able to watch the procedure on the television screen as it occurs, or get a videotape of the procedure. Arthroscopic incisions are so small that they usually require no more than one stitch, if any, and you may require little or no pain medication after arthroscopy.

You will most likely be given a rehabilitative exercise program to begin immediately after the procedure. Regular exercise to restore your knee mobility and strength is essential. Generally, this program can be done at home. Your orthopaedic surgeon may refer you to physical therapy to get started. You will likely exercise approximately 20 to 30 minutes two or three times a day. You also may be advised to engage in a walking program.

Some exercises commonly recommended after arthroscopy include the following:

  • Initial Exercise
    • Hamstring Contraction
    • Quadriceps Contraction
    • Straight Leg Raises
    • Buttock Tucks
    • Straight Leg Raises, Standing
  • Intermediate Exercise
    • Terminal Knee Extension, Supine
    • Partial Squat, with Chair
    • Quadricep Stretch – Standing
  • Advanced Exercise
    • Knee Bend, Partial, Single Leg
    • Step-ups, Forward
    • Step-ups, Lateral
    • Terminal Knee Extension, Sitting
    • Hamstring Stretch, Supine
    • Hamstring Stretch, Supine at Wall
    • Exercise Bike
    • Walking

Your exercise program will likely be supervised by a therapist at the direction of your orthopaedic surgeon. As you increase the intensity of your exercise program, you may experience temporary plateaus. If your knee swells or hurts after a particular exercise activity, you should lessen or stop the activity until you feel better and inform your therapist or physician. You should use R.I.C.E. (Rest, Ice, Compression and Elevation) if swelling occurs.  Always contact your physician if the symptoms do not respond to this treatment.

Your friends at “Socially Fit”