Our tips for keeping that New Years Resolution

 

It’s that time of year again, no doubt most of us putting ‘get fit’ on our resolution list for the 5th time in a row.

It can be hard starting a new routine, we totally get it – which is why we’ve put together a handy little guide starting with a solid workout playlist, supplements for weight loss/maintenance and some great workout guides for your bum, abs and arms using workouts from the lovely team at Women’s Health and Fitness. 

 

Pump Up Tunes

(image source: http://andradefitness.com/2016/04/15/los-beneficios-de-la-musica-en-el-entrenamiento-de-pesas/)

Don’t be fooled by the first song (even though we all know Eye of the Tiger is a banger), this playlist has been carefully compiled by the team here at PSA as well as a few of our Ambassadors who were keen to let us know their favourite pump-up song or 2. This playlist has been carefully devised to ensure maximum energy and feelings of workout montages.

  1. Eye of the Tiger – Survivor
  2. Sweet Child of Mine – Guns N Roses
  3. If ya getting down – 5ive!
  4. 50 Cent – In Da Club
  5. Nelly – Hot in Here
  6. Black Skinhead – Kanye West
  7. Gold Digger – Kanye West
  8. Superstylin – Groove Armada
  9. Down like this ft Tkay Maidxa – Motez
  10. Cold – Alison Wonderland
  11. Pon De Floor Major Laxer
  12. The Buzz – Hermitude
  13. Soap Sessions Vol 2 – Morning Maxwell
  14. Don’t call me baby – Madison Avenue
  15. Flawless – George Michael
  16. Pony – Ginuwine
  17. Feel the beat – Darude
  18. Is it a Banger – Odd Mob
  19. Rock Star – Jason Nevins Remix Edit – N.E.R.D
  20. Eat Sleep Rave Repeat – Fatboy Slim
  21. Work it – Missy Elliot
  22. Doctor Pressure – Mylo
  23. Push it – Salt n Pepa
  24. Freestyler – Bomfunk MC’s
  25. Paddling out – Miike Snow
  26. Working for it – ZHU
  27. Black Betty – Spiderbait
  28. Red lights – Celo Green
  29. Highway to Hell – ACDC
  30. Killing in the name of – Rage against the machine
  31. Sandstorm – Darude
  32. BOB – Outkast
  33. Eminem – Shake that ass
  34. This head I hold – Electric Guest
  35. Boss – Disclosure
  36. Baptism – Crystal Castles
  37. Something Good- Utah Saints
  38. Hella Good – No doubt
  39. West coast – Zhu remix Lana del Ray
  40. All night (ft Knox fortune) Chance the Rapper
  41. The girls – Calvin Harris
  42. Here’s Johnny – Hocus Pocus

Add in your favourite pump-up tunes and you’re ready to get that butt into gear!

 

Supplements

Not everyone’s goals are the same of course, meaning supplementation can vary from person to person, and we always suggest you consult a healthcare professional if you’re unsure about which supplements are right for you.

Keeping this in mind, we have put together a great list of natural supps to aid you in your pre, during and post-workout supplementation game.

(image source: PSA Ambassador Harry Grech reppin’ his PSA gear)

Pre-workout

Sometimes we all need that extra kick to get us up and at em’ which is where our friend Pre-Workout comes in. It’s important to note that if you have tried artificial pre-workouts in the past you will find a significant difference between ours and the artificials. This is due to the fact that we only use government-approved substances in accordance with FSANZ guidelines.

Don’t get us wrong though, you’ll definitely be up and ready for that workout, you just may not feel as over-caffeinated and you won’t experience the crash generally associated with pre-workouts either.

(image source: http://m.mobomarket.net/free-download-nuclear-explosion-wallpapers-4294281769.html)

Spark – Green apple

 

The tangy flavour of the Green Apple is the perfect zest to get you pumped up for the day’s activities.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/spark-and-amino-acids/spark-greenapple/

 

If you’re not big on pre-workouts we recommend the following supplements for a ‘DIY’ Pre-Workout without the caffeine.

 

ALCAR

Alcar may aid in a weight-management plan by boosting your physical and mental metabolism, supporting and enhancing your workouts.

Acetyl-L-Carnitine (Alcar) is involved in cellular metabolism, increasing energy production in the mitochondria, the engine-room of human cells and through this process it has been shown to boost physical & mental energy. Improving bioavailability, Alcar is a natural form compound of L-Carnitine, which is created in the kidneys & liver and used for various functions in the body such as transportation of lipids (fatty acids) & carbohydrates.

Our Alcar is free from artificial additives & banned substances and is tested for quality and purity. It is ideal for mixing (stacking) with other aminos and supplements—try matching it with our WPI or BioPro for a lean protein performance stack.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/spark-and-amino-acids/alcar/

 

Creatine

Creatine is one of the most researched & most popular performance enhancers used today, especially useful for increasing rapidly produced energy –Adenosine Triphosphate (ATP)–in muscle. Creatine supplementation supports the storage of high-energy phosphocreatine which improves power output (ATP) for athletic intensity and capacity.

Used for every function requiring energy–physical & mental–Creatine delivers various neuroprotective and cardioprotective properties, also possibly improving mental clarity and focus.

Additionally, Creatine is used to promote cellular hydration, with many using higher doses (loading) to support muscular water retention which may assist lean muscle mass.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/spark-and-amino-acids/creatine/

 

Beta Alanine

Beta-Alanine has been shown to improve both muscular endurance, and cardio performance. Making it perfect on its own, or mixed in a ‘Stack’ with other aminos, such as Creatine, as a performance enhancer.

Beta-Alanine is an amino acid used by the body in the production of carsonine; a molecule that assists in the buffering of acids that build up during exercise. Aiding the balance of pH levels in the muscle during physical activity, increasing performance, and helping fight fatigue. Our Beta-Alanine may be an ideal supplement for vegetarians & vegans, who often have lower levels of Beta-Alanine in their diets than omnivores. This pure amino acid is free from artificial additives & banned substances and is tested for quality and purity. It may cause a tingling feeling like pins and needles (paraesthesia) which is harmless.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/spark-and-amino-acids/beta-alanine/

 

BCAAs

Branched Chain Amino Acids (BCAAs) include 3 of the 9 essential amino acids: leucine, Isoleucine and valine and may assist in muscle repair & promoting muscle growth over time.

Our plant-based BCAAs are created using a fermentation process and are free-form, meaning faster absorption rates. Essential during times of stress and vital for recovery & repair, BCAAs help with your body’s protein synthesis and are commonly used for building and maintaining lean muscle mass. As your body, does not produce BCAAs they must be sourced through your diet. This vegan-friendly premium BCAA is perfect for instant mixing (instantised) and tested for purity.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/spark-and-amino-acids/flavoured-bcaa-lemonade-200g/

Intra-workout

Restore

We don’t need to go into the importance of keeping hydrated as I’m sure we all know how horrible it feels to be dehydrated.

Restore is an awesome way to keep hydrated through your workout, and supplement your body with nutrients and minerals to aid in recovery & repair. With added Magnesium & Calcium your cramps are covered, BCAAs for your muscle repair & recovery, L-Glutamine for gut health and immune system fortification & of course electrolytes sourced from Tender-Green Coconuts for hydration. Seriously is there anything Restore can’t do?

Pro tip: Restore ice blocks are the best thing since sliced bread after a long sweaty run.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/single-serve-sachets/restore-tropical-sampler/

Post workout

Protein:

Based upon your preference, either a plant-based or whey protein is the best option for you to help repair those muscles post-workout.

Our WPI Vanilla is a fast to absorb, low fat, low carb, 99% lactose free, LEAN Whey Protein Isolate can truly be called the King of Whey. Perfect for a fast post-workout recovery, returning your body from a muscle-wasting (catabolic) to muscle-building (anabolic) state. Rich in amino acids–especially BCAAs–this nutritionally superior protein is ideal for anyone aiming to reduce carbohydrate and fat intake while fuelling their active lifestyle with a quality lean protein source.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/dairy/wpi-vanilla/

 

Pea Pro is a low-carb, lactose & soy-free vegan-friendly protein, easy to digest and free from commonly used chemicals (such as hexane). Using a delicate low-heat process, the risk of damaging the sensitive proteins (denaturation) has been eliminated, delivering a raw, nutritionally superior, complete protein #naturalfuel. Pea Pro is created from GMO-free premium-grade yellow split peas sourced from farms in Canada and the USA.

Check it out here: http://www.proteinsuppliesaustralia.com.au/shop/plant-vegetable/peachoc/

We’ve just provided a few examples of customers favourite products – however we have a MASSIVE range of both plant & dairy based proteins to suit your tastebuds and dietary needs.

http://www.proteinsuppliesaustralia.com.au/shop/

If you’re uncertain about the benefits of protein, or wanting to know a little more check out these articles we’ve written below.

Learn about the benefits of protein here:

http://www.proteinsuppliesaustralia.com.au/supplemental/newbies/wpi_basic_guide/

If you’re unsure how much protein you should be taking check out this article here!

http://www.proteinsuppliesaustralia.com.au/supplemental/newbies/protein_how_much/

Workout

Now for the fun part! We’ve compiled some of the best workouts from the Women’s Health and Fitness website that burned our bums, abs and arms the most, so you can dive right in!

(image source: WH&F)

Bum tone:

Want a gorgeous, toned bum? Here are the best exercises for your glutes and thighs.

http://www.womenshealthandfitness.com.au/fitness/workouts/1209-10-exercises-for-a-brazilian-butt

Can’t get away from the office for a workout? Find a spare meeting room and feel the burn with these smart fat-burning exercises.

http://www.womenshealthandfitness.com.au/fitness/workouts/1321-6-exercises-you-can-do-at-work

Get those glutes working overtime with this butt workout from personal trainer AJ Govoni.

http://www.womenshealthandfitness.com.au/fitness/workouts/1307-4-key-exercises-for-a-firm-bum

Belly tone:

(image source: PSA Ambassador Kerry Snow)

If you’ve spent the last decade crunching to coax those elusive abs out from under your spare tyre, it’s time to listen up. Crunches alone will not miraculously melt away your middle. (Here’s why you should get up now. Before it’s too late!)

http://www.womenshealthandfitness.com.au/fitness/workouts/425-abs-the-ultimate-workout

Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength. All you need is 15 minutes two to three times a week and a medicine ball.

http://www.womenshealthandfitness.com.au/fitness/workouts/2117-15-minute-ab-workout

Arms:

(image source: WH&F)

Kick start your workout and tone with this upper body workout by fitness trainer, Nikki-Fodgen Moore.

http://www.womenshealthandfitness.com.au/fitness/workouts/1940-upper-body-workout

Want gorgeous, toned arms for summer? Resistance training is key! Here’s our pick of the best exercises.

http://www.womenshealthandfitness.com.au/fitness/workouts/1051-6-exercises-for-toned-arms

If you’re looking to mix up your arm workouts, supersetting is key.

http://www.womenshealthandfitness.com.au/fitness/workouts/1981-workout-tips-for-toned-arms

 

There you have it! Our tips and guides to help you keep that New Years Resolution so that ‘get fit’ doesn’t make the list in 2018.