8 Ways to Get the Most Out of Every Workout

For many of us, finding time to squeeze in a workout is tough to say the least. Between work, school, kids, and other commitments, we’re busy from the moment we wake up to the moment our heads hit the pillow again. So when you do find time to hit the gym, it’s important that you get the most benefit out of your workout time.

Here are a few tips on how you can maximize every workout:

  • Fuel up with a healthy pre-workout meal.

A small snack an hour or so before your workout will help keep your energy levels high and prevent you from crashing at the moment when you need to dig deep to climb a hill or finish a tough set. Complex carbohydrates, such as bananas, apples, and oranges are an excellent choice. Peanut butter on toast is another good option as it contains both carbs and protein.

  • Set a goal.

Having a specific workout goal in mind can help you stay focused and make your workout more efficient. You’ll be more mentally prepared before you start, plus when you meet your goal at the end of your workout, you’ll feel a great sense of pride and accomplishment.

  • Take the time to warm up.

On days when we feel rushed, it may be tempting to skip the warmup and charge forward full steam ahead into the workout. However, it’s better for your muscles and tendons to get warm before you start putting them through their paces. You’ll get better performance and you’ll be less likely to experience injury. A good warmup routine should be about 5 minutes long and make you sweat a little.

  • Stay hydrated. 

It’s amazing how quickly we can become dehydrated during a workout. Our bodies lose water through sweat glands located all over our bodies and even through the air we exhale. Dehydration can leave you with muscle cramps, dizziness, and poor performance.

To replenish lost fluid and help your body flush out waste, drink a little water before you start exercising (but not too much, or else you’ll be making frequent bathroom trips and interrupting your workout), and guzzle it freely when you’re done.

Make the most out of your workout with these 8 tips. Healthy energy, calorie burning Aspire™ makes a great pre and/or post workout drink. Aspire is loaded with good-for-you natural ingredients and has no calories, no sugars and no carbs.

  • Include high-intensity bursts for maximum calorie burn.

Want to burn more fat in less time? Add 10 sets of 30–60 second high-intensity activity to your workout. If you’re a runner, for example, that means sprinting for about a minute, then walking at a moderate pace to recover for a minute, and then sprinting for a minute again. Repeat this ten times to melt the fat right off.

  • Involve a friend.

If you’re having a hard time staying committed to your workout, involving a friend may be just the motivating factor you need. You can enlist the help of a workout buddy or even start a blog chronicling your achievements.

If you’re active on social networks, like Facebook or Twitter, post about your workouts and ask your friends to cheer you on. Knowing that you’ve got other people paying attention to your workouts will make you more likely to do them and resist the call of the couch.

  • Drink Aspire 30 minutes before your workout. 

Aspire™ contains a blend of natural caffeine and amino acids (plus a lot of other good-for-you ingredients) that can help boost workout performance. It’s the perfect pre-workout beverage to give you sustained energy to help you power through even the toughest workout.

Aspire’s amino acids, L-carnitine and taurine, have long been used by fitness professionals to promote fat loss and support muscle strength and endurance. These amino acids play an important role in many metabolic processes.

L-carnitine helps transform fatty acids, such as triglycerides, into cellular energy. It has also been found to reduce muscle fatigue and prevent the buildup of lactic acid.

Taurine also metabolize fats, plus it moves important nutrients in and out of heart cells.

Best of all, Aspire contains no sugars, no carbs, and no calories, so you won’t be sabotaging your workout.

  • Celebrate your progress!

At the end of the day, working out is better than not working out. The fact that you were able to squeeze in some time at the gym or a quick run around the neighborhood is a major accomplishment. You made your health a priority, and for that you should be proud!

How to Fail at Goal-Setting Like a Pro: 5 classic ...

How are your 2016 goals coming? Are you succeeding with the resolutions you made back on January 1st, or struggling to make progress? If you’re succeeding, bravo! Keep doing what you’re doing. If you’re struggling, perhaps you’ll identify with the mistakes I made and it will help you get back on track.

At the start of 2016, I had plans – big plans. I wanted to lose weight, self-publish my first book, and start an online store selling handmade jewelry. How’s it going so far, you ask? Well, it’s April now and I’m no closer to becoming a size 6, a published author, or a successful entrepreneur.

Where did I go wrong? I made all of the classic goal-setting mistakes and set myself up for failure from day one.

I didn’t write my goals down. An unwritten goal is just a wish, but when you commit your goal to paper you make it real and give it power. Writing your goal down also allows you to review it, clarify it, and begin to focus on how best to attain it.

I had too many goals. Okay, maybe three goals aren’t so many, but these were three biggies. Better to hone in on one thing at a time with laser-like focus than scatter your energy around in a half-hearted effort on two or three (or more) major undertakings. If you insist on working on more than one big goal at a time, at least divide your efforts into different times of the day, days of the week, etc. so that you are only focusing on one thing at a time. For example, schedule a 6am daily workout, and set aside an hour in the evening for developing your website.

I didn’t make my goals specific. Lose weight…okay, how much weight, over how much time, and how was I going to do it exactly? A vague goal gives you nothing to aim for, so you’re sure to miss the target every time. But with a deadline and a quantifiable way to measure your progress, you can see how far you’ve come and adjust your course as needed along the way.

I didn’t identify the next action. Normally I err on the side of over-planning; it’s my favorite form of procrastination in fact. A big elaborate plan is often a time waster and is simply not necessary to get started on your goals. However, you do need to identify the next action so you can at least get the ball rolling. Ask yourself, “What is the very next thing I can do? Make a phone call, print a registration form, buy some new paintbrushes?” Even a single 5-minute task will get you going and lead you to the next step, then the next. Before you know it you’ll be well on your way to reaching your goal.

I didn’t make myself accountable. I didn’t reach any of my goals and what happened? Nothing, because I wasn’t accountable to anyone, not even myself, if I failed. If you want added incentive to keep working towards your goal, tell someone about it. Confide in a friend or post it on Facebook, whatever your comfort level the affect is still the same – you’ll know that there’s someone out there who’s not only rooting for you, but also counting on you to make good on your promise.

So, even though we’re over 3 months into the year, I still have time to make good on my 2016 goals. This time I’ll learn from my mistakes; I will write my goals down, focus on only one at a time, give each one a specific deadline and quantifiable measurement, identify my next action, and make myself accountable to at least one trusted friend.

Achieving your goals takes commitment, energy and focus. While drinking Aspire™ won’t make you more committed, it sure can help with your energy and focus. Loaded with good-for-you-ingredients including premium green tea, ginger root, B and C vitamins, biotin and more, Aspire delivers sustained, healthy energy without that jittery feeling or crash. Try an Aspire today and feel, see and taste the difference

Looking for health tips, life hacks and exclusive great deals on Aspire? Put something tasty in your inbox with our monthly Aspire Newsletter. Click here to subscribe.

Positively Powerful Thinking! 6 Keys to Happiness.

Henry Ford once said, “Whether you think you can or think you can’t—you’re right.” If you approach a goal with a pessimistic attitude, you’re more likely to fail. But if you have an optimistic outlook, the odds are good that you’ll succeed.

This isn’t a bunch of fluffy motivational talk, by the way. Our minds and bodies do not exist separately. They are connected in ways that science is just beginning to understand.

Some studies have confirmed the very real power of positive—and negative—thinking on our bodies. 

Pessimistic individuals—those that generally think negative thoughts and anticipate failure more than success—generally experience more stress, anxiety, and depression. They may also be more susceptible to illness and have shorter lifespans.

Optimistic people, on the other hand, tend to have lower rates of depression, greater resistance to illness, and even live longer. They generally have more fulfilling relationships and better coping skills during times of stress.

The good news is that optimism and pessimism are not genetic traits; no one is born a pessimist. Positive and negative thinking are learned behaviors, so it’s very possible to change the way you think and cultivate a more positive attitude.

It all starts by introducing more positive thoughts into your daily routine. You have to make a conscious effort to turn off that broken record of negativity and replace negative thoughts with positive ones.

Positivity, indeed. This fellow absolutely exhumes happiness and a grateful sense of joy. And all of us here at Aspire hope your day is filled with exactly that. And by all means, enjoy a chilled, great tasting Aspire™. With all those feel good b vitamins and other good-for-you ingredients it's kind of like happiness in a can.

Here are a few phrases to start repeating every day:

I can do this!

Channel your inner “Little Engine that Could” and tell yourself that you can achieve the task at hand. This could apply to anything: a workout, a project at work, or a social situation. Turn the word “can’t” into a 4-letter word and drop it from your vocabulary.

Just one more!

If you’ve been struggling to break through a workout plateau, push yourself to do just one more thing to break through. One more step. One more rep. One more second. One more pound. Inch your goal forward bit by bit and then revel in your accomplishment.

Yes!

Sometimes, just saying the word “Yes!” is all it takes to introduce a little positivity into your routine. When you reach the top of a long flight of a stairs, smile and say “Yes!” When you push yourself during a run to climb a hill, say “Yes!” When you ace that big project at work, say “Yes!” You’ll love how much better you feel with a day full of “Yes!”

I am strong. I am fast.

Sometimes, we’re our own worst critics. We cut ourselves with sharp little negative thoughts, thoughts that no one else would dream of having about us. Silence your inner critic and become your best cheerleader.

The really amazing thing about these types of thoughts is that even if they aren’t true yet, they can become true over time. So even if you can barely bench press a broom handle, keep telling yourself “I am strong” in between every rep. Eventually, you will get stronger.

Just keep moving.

Dory, that small blue, forgetful fish from Finding Nemo was onto something with her happy little chant of “Just keep swimming! Just keep swimming!”

Life can be hard sometimes, and things happen that are beyond our control. Death. A relationship ending. Job loss. Sometimes these events leave us feeling sad, lonely, and depressed.

It’s ok to feel sad when you need to feel sad. Angry when you need to feel angry. But eventually, you have to put one foot in front of the other and just keep moving.

Well, at least [insert silver lining]…

Optimistic people routinely look for the positive in any situation. Instead of wallowing in failure, they look for ways they can succeed next time.

It took Thomas Edison a few thousand attempts to invent the light bulb. When a friend of his said, “Isn’t it a shame that with the tremendous amount of work you have done you haven’t been able to get any results?”

To which Edison replied with a smile, “Results! Why, man, I have gotten lots of results! I know several thousand things that won’t work!”

Training yourself to be more positive and optimistic takes time. Don’t expect it to happen overnight. But little by little, you can change your outlook and reach the best state of mind possible. We’re positive you can do it!

Positivity, indeed. That green Buddha fellow  (in the pic above by Ms. Kim Louise), absolutely exhumes happiness and a grateful sense of joy. And all of us here at Aspire hope your day is filled with exactly that. And by all means, enjoy a chilled, great tasting Aspire™. Healthy energy with no calories, no sugar, no carbs. With all those essential b vitamins and other good-for-you ingredients it’s kind of like happiness in a can.

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5 Energy Drink Myths Exposed & Debunked

Over the last ten years, energy drinks have become one of the fastest growing segment of the beverage industry. That popularity has caused a lot of misinformation to be floating around out there about them. It’s time we set the record straight about the five most pervasive myths:

Myth 1: Energy drinks are loaded with sugar.

Some energy drinks do contain sugar, ranging from about 21 to 34 grams per 8 ounces. A 12-ounce can of soda, by comparison, contains around 39 grams of sugar (that’s a little over 9 teaspoons!).

The daily sugar intake recommendation from the FDA is just 25 grams. Imagine that: just one sugary drink gives you more sugar than is recommended for the entire day.

Like anything else we buy at the store, it’s important to read the label. When you look at the label on a can of Aspire, take notice of what isn’t there: sugar! Yup, that’s right. There are ZERO sugars, ZERO carbs, and ZERO calories! Aspire is completely sugar free.

Myth 2: Energy drinks rely on artificial sweeteners, which are bad for you.

This is the flip-side to myth number one. People assume that if there are no sugars, then there must be artificial sweeteners. And all artificial sweeteners are bad for you, right?

Wrong again. Extensive research on artificial sweeteners has been conducted since the 1970s, and has yet to conclusively reveal any significant health hazards. It was thought, at one point, that artificial sweeteners cause cancer. But according to the National Cancer Institute, there is no evidence that any of the artificial sweeteners approved for use in the U.S. cause cancer.

Aspire gets its sweet flavor from both its natural flavors and sucralose, an artificial sweetener that’s as close to natural as artificial gets. It’s derived from natural sugar, but it tastes about 600 times sweeter. Every can of Aspire contains just 1/100th of a gram or about 1/10th of a packet of SPLENDA®.

Numerous food and drug regulatory agencies around the world have tested and evaluated sucralose and found it to be completely safe—even for kids and women who are pregnant or breastfeeding!

Enjoy the no calories, no sugars, healthy energy of Aspire™ like this young lady at Buckingham Fountain in Chicago. Aspire comes in three deliciously refreshing flavors; Cranberry, Apple + Acai and Mango Lemonade.

Myth 3: Energy drinks are chock full of caffeine, giving you a jolt of energy followed by a hard crash.

There’s no denying that energy drinks contain caffeine. The average 16-ounce energy drink contains around 160–240 milligrams of caffeine. Which can give those who are sensitive to caffeine a jolt, especially if there’s sugar in the mix, too. To be fair to those energy drinks, consider a 16-ounce coffee from your neighborhood coffee shop contains around 300–330 milligrams.

Aspire has only 80mg of natural caffeine per 12-ounce can, but more than just the amount of caffeine, it’s the source of the caffeine also makes a difference. Aspire relies on premium green tea and guarana seed extract. Guarana, which releases caffeine slowly, giving you a steady, long-lasting boost. Think of it more like a plateau rather than a steep roller coaster.

In addition, Aspire contains five essential B vitamins that are proven to convert carbohydrates into glucose in the body—literally, they turn the food you eat into FUEL for your body. You feel energized and alert with no jitters, jolts, or crashes.

Myth 4: Energy drinks are just for young, trendy people.

Ok, we have to blame this one on marketers and advertisers who keep casting young people in their ads and commercials. The truth is that energy drinks are primarily consumed by people over the age of 21.

The FDA conducted a study in 2009, 2010, and 2012 to evaluate caffeine consumption in the U.S. They discovered that teens and young adults (ages 14–21) consume about one-third the amount of caffeine as people over 21—about 100 milligrams per day—and that most of their caffeine consumption is from beverages other than energy drinks.

Aspire is a great choice for anyone looking for a little boost. It’s the perfect addition to a healthy, active lifestyle and can help fuel your metabolism to give you more energy and help your body to burn more calories throughout the day.

Myth 5: They don’t taste good.

This can be true for many brands, but try just one can of Aspire, and you’ll think this myth is debunked too. At sampling events we are always hearing how great Aspire tastes. Light, sparkling, and refreshing, Aspire does taste great and doesn’t have any of that funky after-taste you may find in some other energy drinks.

Aspire is available in three great flavors—Cranberry, Apple Acai, and Mango Lemonade—so you’re sure to find a favorite!

Looking for health tips, life hacks and exclusive great deals on Aspire? Put something tasty in your inbox with our monthly Aspire Newsletter. Click here to subscribe.

5 Great Tips on How to Go Vegetarian – and S...

We live in a country that loves to eat meat. In just one year, the average American consumes over 270 pounds of meat. Worldwide, the average is closer to 102.5 pounds per person.

So what’s the beef with beef? Meat consumption is linked with a host of health problems, including heart disease, stroke, type 2 diabetes, obesity, certain cancers, and shorter lifespans.

Diets that feature more whole fruits and vegetables not only help to prevent these diseases, but they can also promote better overall health and improve weight management.

But even though the benefits of a vegetarian diet are well-known and backed by thorough research, it can be difficult to drop meat from your menu.

Here are five ways you can switch to a plant-based diet, and, most importantly, stick to it!

Looking to go vegetarian? The benefits to your health are many, but only if you do it the right way. Here's a great guide.

  • Solidify your reasons for wanting to make the change.

Are you wanting to go vegetarian for the health benefits alone? Balanced vegetarian diets are linked with lower cholesterol levels, lower risk of cancer and diabetes, improved heart health, and better weight management.

Don’t want to support abusive factory farming practices? According to the USDA’s Livestock Slaughter Summary from 2014, 30.2 million cattle were slaughtered (that’s over 84,000 cows per day!) and 8.5 billion chickens (that’s over 23 million every day!). The less meat you eat, the less demand there is, so the less meat is produced year after year.

Want to make a positive impact on the environment? Raising animals for meat consumption uses considerably more resources and produces more pollution. From water and land usage to the fossil fuel energy needed to transport food to the animals, the environmental costs are higher. Not to mention the pollution the animals emit themselves is substantial—their waste and even their methane-loaded belches negatively impacts the environment.

When you firm up your reasons for wanting to go vegetarian, it makes it much easier to resist cravings and stick to your goal. Do some research to feel confident about your choice.

  • Make the change gradually.

Going vegetarian can be a big change, particularly if you’re used to eating meat at every meal: bacon at breakfast, cold cuts at lunch, roast chicken at dinner… If you just make the switch cold turkey (or should that be tofurkey?), you might stick with it for a week or two, but quickly fall off the wagon and lose motivation.

Start by making the change gradually. Eat one vegetarian meal a week or eat vegetarian one day each week. Then make one meal each day meat-free, and so on.

You can even start by eliminating certain types of meat: no red meat, no seafood, no pork, and finally no chicken. This gradual approach is helpful if you’re looking to eliminate eggs and dairy from your diet as well.

  • Plan your meals.

The best way to get excited about a vegetarian diet is to look through recipes and plan what you’ll eat for the week. As you start mapping out what you’ll be enjoying for breakfast, lunch, and dinner, you’ll be salivating at the thought of all those delicious vegetarian meals.

Planning your meals also helps prevent you from becoming a “junk food vegetarian.” French fries, potato chips, and candy bars may be vegetarian, but they’re not the foundation of a healthy, balanced diet.

  • Try imitation meats.

It can be hard to give up the foods you love, even if you’re doing it for good reasons. To make the switch easier, try substituting your favorite meats with their imitation counterparts.

For example, if you just love chicken nuggets, try vegetarian chicken nuggets. Can’t seem to shake your craving for a burger? There are plenty of varieties of veggie burger that can be found in the freezer section of most grocery stores. From veggie hot dogs to veggie chicken patties, there’s no shortage of delicious “mock meat” products to try.

These imitation meats are usually made from soy and are heavily processed, so they shouldn’t be part of every meal. But they’re great transition foods that are easy to prepare and can help satisfy your meat cravings.

  • Go easy on yourself.

Making any kind of lifestyle change takes time, and you’ll invariably have days when you might slip and give in to a craving. Don’t become discouraged and don’t give up.

Remind yourself that change takes time, but overall you’re making positive choices that will have far-reaching effects on your overall health.

And remember, you can still enjoy an ice cold, healthy energy, zero calories Aspire anytime with your vegetarian meals. 🙂

The graph below shows the breakdown of the diet of Okinawan centenarians (people of at least 100 years old). Something to think about?

The diet of Okinawan Centenarians is 98% vegetarian. Considering the health and longevity of this particular group of people, a vegetarian diet is something to seriously consider.

Looking for health tips, life hacks and exclusive great deals on Aspire? Put something tasty in your inbox with our monthly Aspire Newsletter. Click here to subscribe.

 

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