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Gain Muscle

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<p>My name is Gray!&nbsp;I&rsquo;m a qualified nutritionist, online coach, and the proud owner of Team Grayann (@team_grayann).&nbsp;As a female, the idea of weight loss is always the most popular, spoken-about topic. But, no one ever takes the time to realise that not everyone&rsquo;s goals are the same and that building muscle is a task in itself.&nbsp;I, for one, can speak from&nbsp;experience.&nbsp;</p>

<p>When it came to starting my fitness journey, I was urged into the same direction that most females are:&nbsp;weight loss. Did I need to lose weight? NO!&nbsp;I was never someone who was bigger, nor did I struggle with my weight. But when going to a gym,&nbsp;society told me that&rsquo;s what I needed to do.&nbsp;</p>

<p><strong>I was told I needed to do hours of cardio in order to reach my &ldquo;dream physique.&rdquo;</strong></p>

<p>Sound familiar?&nbsp;Are you someone who doesn&rsquo;t really want to lose weight and doesn&rsquo;t know where to start?&nbsp;</p>

<p><strong>You want to build muscle and be strong!!&nbsp;</strong></p>

<p>Yeah, me too girlfriend!&nbsp;As females, we are quite often told that we need to eat less. That salad&nbsp;bowls and&nbsp;veggies are our only options.&nbsp;Well.. THEY AIN&#39;T!&nbsp;We&rsquo;ve got to eat big to grow those muscles!&nbsp;</p>

<p><strong>Let me educate you!&nbsp;</strong></p>

<p>When it comes to gaining muscle, we need to sit in what&rsquo;s called a calorie surplus. This basically means consuming more calories than we burn. This will cause your scale weight to increase slightly (don&rsquo;t freak out, this is a good thing! We can&rsquo;t build muscle by losing weight.)&nbsp;Although our goal is to build muscle, we also want to minimise the amount of body fat we put on at the same time (get comfortable with the fact you will put on a little. But it&rsquo;s for a purpose, and when you&rsquo;ve grown that booty you&rsquo;ve always been dreaming of, you are going to thank me.)&nbsp;</p>

<h3>A simple key to working out your overall calories is below:&nbsp;</h3>

<ul>
	<li><strong>Protein: </strong>1.6-2.2 x your body weight (if your 60kg this will be 60x1.6 (-2.2)&nbsp;= protein target of 96-132g per day&nbsp;</li>
	<li><strong>Fat: </strong>the minimum essential requirement is 0.4x your body weight, but I&nbsp;would go anywhere from 0.6-1 x your body weight (to be on the safe side and make sure you&#39;re consuming enough fats for optimal body functions). If you&#39;re&nbsp;60kg, that would be 36-60g per day.</li>
	<li><strong>Carbohydrates: </strong>these make up the remainder of your calories. This number is going to vary depending on your individual stats and lifestyle.</li>
</ul>

<p><em>** Disclaimer: these are not exact numbers, just used as an estimate&nbsp;</em></p>

<h3>Add these Vanilla Milkshake Overnight Oats to your meal plan:</h3>

<ul>
</ul>

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<p style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;"><a href="https://www.instagram.com/reel/CaoeHs-p2d5/?utm_source=ig_embed&amp;utm_campaign=loading" style=" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;" target="_blank">A post shared by Nutrition Warehouse (@nutritionwarehouse)</a></p>
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<p>Now that our nutrition is sorted, it&rsquo;s time to train! Don&rsquo;t waste your time doing generic cookie-cutter programs that change every week. Stick to something tailored to you and your body goals. If you want to grow a booty, there is no point in training chest 4 times a week and glutes only once (p.s. I can help with creating both tailored nutrition and training programs. Shameless plug...)&nbsp;</p>

<p>Now, your base foundations are going to be your nutrition and training. Consistency here is going to see those results shine. Our little sprinkle on top of our muscle growth cupcake is our supplements.&nbsp;Remember, as I always say, these are not essential, but they can be a useful tool in&nbsp;our toolbox to add that icing on top of our journey.</p>

<h3>My 3 fave sups for muscle building include:&nbsp;</h3>

<ul>
	<li>WPI (my downright favourite and go-to is Rule1. Good on its own or mixed in anything, the quality is next level. My fave flavours are the choc mint or chocolate biccy. Let me know your fave flavour)</li>
	<li>L-Carnitine&nbsp;</li>
	<li>BCAA/EAA&nbsp;</li>
</ul>

<p>(I have two faves here, and you can&rsquo;t make me choose.&nbsp;I love the Essential Amino in Rainbow Candy flavour. This one has a little bit of caffeine in it, so it gives my workouts that little kick. The pineapple flavour is straight BCAA. If you have a sweet tooth or want your training session to taste like a tropical dream, this is your go-to&nbsp;)</p>

<p>All of the above I don&rsquo;t just recommend, but I actually take it every single day. Rule 1 is my go-to brand for ALL my supplement needs, and it took me a long time to find a brand that&nbsp;is&nbsp;filled with good quality ingredients and&nbsp;tastes GREAT!! No lie, once you try a Rule1 product, you won&rsquo;t ever want anything else.</p>

<p>Well, that&rsquo;s all from me!&nbsp;Reach out if you ever have any questions or just to chat.</p>

<p><strong>Eat up, train hard and let&rsquo;s grow girlfriends!!&nbsp;</strong></p>

<h4>Gray&#39;s&nbsp;Top 3 Products:</h4>

<hr />
<div class="row">
<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-protein-wpi-by-rule-1-proteins?variant=42295508599011" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1600321598/Supplements/323/Rule1-WPI_Protein_Powder.jpg" /></a>

<div class="caption">
<p class="text-center"><b>R1 Protein WPI</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-protein-wpi-by-rule-1-proteins?variant=42295508599011" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-lean-5-by-rule-1-proteins?variant=42403046588643" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646276919/Gain%20Muscle/581/Lean5_Rule1.png" /></a>

<div class="caption">
<p class="text-center"><b>R1 Lean5&nbsp;</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-lean-5-by-rule-1-proteins?variant=42403046588643" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-4 col-sm-6">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/r1-essential-amino-9-by-rule-1-proteins?variant=42404047782115" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1646277166/Gain%20Muscle/581/EssentialAminorule1.png" /></a>

<div class="caption">
<p class="text-center"><b>R1 Essential Amino</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/r1-essential-amino-9-by-rule-1-proteins" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

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As a female, the idea of weight loss is always the most popular, spoken about topic. But no one ever takes the time to realise that not everyone’s goals are the same and that building muscle is a task in itself. 

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How to Reach Your Body Goals

<p>Support your quest to stay fit and healhty over summer and the holidays with these top supplemnets from MuscleTech.  Whether that means hitting the gym hard to gain some serious mass, or it's time to burn baby burn and get those abs of steal.</p>
<p>Here are our top 4 supps to keep you on track of your goals.</p>

<h2>1. Protein </h2>

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<div class="col-md-8">
<p>If you&rsquo;re looking to build muscle and add mass to your frame, it&rsquo;s a given you&rsquo;ll be spending time in the gym but don&rsquo;t forget that eating for muscle is important too. You&rsquo;ll need to be in a calorie surplus or at least maintenance to bulk up, and what you eat is vital too. If you&rsquo;re looking to perform at your best, eating protein-rich foods is key. </p>
</div>

<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/isowhey-by-muscletech?variant=44389370265827" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/t_Fittalk products/v1737068894/Product%20Photos%202024/0001_muscletech-isowhey-2lbs-chocolate_500x500.webp" /></a>

<div class="caption">
<p class="text-center"><b>Nitro-Tech Whey Protein by MuscleTech</b></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/isowhey-by-muscletech?variant=44389370265827" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<h2>2. Thermogenic Support</h2>

<div class="row">
<div class="col-md-8">
<p>There is an overwhelming amount of information out there on how to &ldquo;burn fat, lose weight now!&rdquo; but it&rsquo;s simple: if you want to lose weight, you need to eat in a calorie deficit. Work out what your weight loss goal is and break it down into a manageable weekly target. Make sure you increase your activity before decreasing your food, and never underestimate the power of a good night&rsquo;s sleep! If you struggle to stick to the plan, find yourself an accountability buddy. And be kind to yourself, always. Learn to love your body!</p>
</div>

<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/hydroxycut-hardcore-elite-capsules-by-muscletech?variant=42405619335395" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1657239178/Supplements/549/hydroxycut_by_muscletech.jpg" /></a>

<div class="caption">
<p class="text-center"><b>Hydroxy Cut by MuscleTech</b></p>
<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/hydroxycut-hardcore-elite-capsules-by-muscletech?variant=42405619335395" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<h2>3. Pre Workout</h2>

<div class="row">
<div class="col-md-8">
<p>If you&rsquo;re looking to improve your speed and agility, or perhaps you&rsquo;re an athlete wanting to improve your performance in a fast-paced sport, then interval training and explosive movements are for you. Explosive exercises test your strength and speed but also reduce the risk of injury in sports that require quick acceleration. Don&rsquo;t forget to incorporate weight training into your workout regime, and fuelling your body with fast-acting carbs before you train is key.</p>

</div>

<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/shatter-by-muscletech?variant=43451760378083" target="_blank"><img src="//www.nutritionwarehouse.com.au/cdn/shop/products/muscletech-shatter-30serves-tropical-paradise_600x600.jpg?v=1666059545" /></a>

<div class="caption">
<p class="text-center"><strong>Shatter Pre Workout by MuscleTech</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/shatter-by-muscletech?variant=43451760378083" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>
</div>

<h2>4. Creatine </h2>

<div class="row">
<div class="col-md-8">
<p> The most researched supplement couldn't be out of this list. Whether you prefer in a capsule form or powdered form, creatine is the supplement that should be in your stack. Creatine has been proven to support energy production during high intensity exercise and to assist muscle growth during resistance training. And remember that creatine is also great for promoting lean body mass during resistance training.</p>

</div>
<div class="col-sm-4">
<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/collections/muscletech-supplements-m-12/products/platinum-creatine-capsules-by-muscletech?variant=43926312911075" target="_blank"><img src="//www.nutritionwarehouse.com.au/cdn/shop/files/creatinecaps-muscletech_600x600.png?v=1690758385" /></a>

<div class="caption">
<p class="text-center"><strong>Platinum Creatine Capsules by MuscleTech</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/collections/muscletech-supplements-m-12/products/platinum-creatine-capsules-by-muscletech?variant=43926312911075" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>


Fuel your fire this summer, build muscle, get lean, improve speed and agility with these top 5 supplements from MuscleTech. 

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Top 4 Supps for Summer

<p > If you’ve been wanting to try intermittent fasting but are used to eating 6 meals a day or can’t imagine not eating breakfast or dinner, this one’s for you. Starting (and maintaining) a new habit can be tough, but easing your way into it can feel like less of a shock to the system. </p>
<h2> Our 5 Tips to Ease Into Intermittent Fasting:</h2>  

<h3 >1. The 16:8 Method</h3>

<p >There are many types of fasting, but here's the one that many fitness lovers stick to when it comes to intermittent fasting. 16:8 or 'Leangains' method supports your body's internal clock, the circadian rhythm. This means that you’re fasting for 16 hours and have an eating window of 8 hours. Essentially, you’ll either skip breakfast or your dinner, depending <a href="https://nutrition.nutritionwarehouse.com.au/intermittent-fasting-3-ways" target="_blank"> on your schedule</a>. Though your hunger hormones do get adjusted to an intermittent fasting schedule, you may be wondering, how can you go from being used to eating all the time to suddenly nothing? </p>


<h3>2. Try a Modified Fast</h3>

<p>A strict fast would be nothing but water (some people even do a dry fast!).The next strict option would be black coffee or tea only (hold the sugar and cream!). This way, you're not ingesting any calories, avoiding a blood sugar spike. However, for us mere mortals, this may be quite a mental and physical stretch. If you're not quite ready to take the plunge, you can ease into it with some help:</p>

<p><strong>Consume quality fats (with or without coffee):</strong></p>

<p >One of the reasons to fast is not to spike your blood sugar. By consuming particular fats, you can stave off hunger and keep energised while on an intermittent fasting diet plan. MCT (Medium Chain Triglycerides) oil is a tool athletes and keto adherents use. Keeping to a keto diet during the day can help ketone production and be an excellent way to keep your modified fast going. You’ll find MCT in the famous Bulletproof Coffee and in products like:</p>

<p><strong>You&#39;ll also find it in products like:</strong></p>

<ul>
	<li >
	<p><a href="https://www.nutritionwarehouse.com.au/products/performance-coffee-by-before-you-speak?variant=42403454157027" target="_blank">One - High Performance Coffee by Before You Speak
</a></p>
	</li>
	<li >
	<p><a href="https://www.nutritionwarehouse.com.au/products/coffee-switch-by-switch-nutrition?variant=42404394893539" target="_blank">Coffee Switch by Switch Nutrition </a></p>
	</li>
</ul>

<h3>3. Have Enough Calories for Your Last Meal</h3>

<p >Not only enough calories, but make sure that your meal is actually going to make you full! If you eat slow-digesting fats, volume with fibre and satiating protein, you’ll find you can go much further than if you just ate carbohydrates. If you're looking to break your fast at noon, try a hearty dinner that will help keep you going so you don't wake up starving. </p>

<p>Note: that doesn't mean eat until you burst! If you eat too much, you'll set yourself up for poor sleep. Plus, if you are to lose body fat, the most important thing is to keep to a calorie deficit. 
</p>

<h3>4. Treat It Like an Experiment</h3>

<p>When something is an 'experiment', it takes away some of the severity of starting a routine that might last forever. Instead of approaching it with anxiety and a sense of duty, you can instead look at it with curious eyes. Do you journal? Journaling is great for many purposes, but in relation to intermittent fasting, it can be useful to track your energy levels, mood, sleep and how you feel after you eat certain foods. That way, you can make adjustments to your intermittent fasting diet plan where needed. If you're just trying out fasting because of the potential weight loss benefits, then these supplements can help you get better results overall!</p>


<h3>4. Focus on the Benefits</h3>

<p>What are the biggest benefits of intermittent fasting to you? If you’re already aware of the <a href="https://nutrition.nutritionwarehouse.com.au/intermittent-fasting-lose-fat-live-longer" target="_blank">general benefits of fasting</a> (and that’s why you’ve started it), start imagining how great you'll look and feel once you've completed your goal.</p>



<p>*Always, consult your health practitioner for the right advice for you. This article is intended to be for educational purposes only.&nbsp;Fasting is not suitable for everyone.</p>

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<p>Antoni, R., Johnston, K., Collins, A., &amp; Robertson, M. (2017). Effects of intermittent fasting on glucose and lipid metabolism.&nbsp;Proceedings of the Nutrition Society,&nbsp;76(3), 361-368. doi:10.1017/S0029665116002986&nbsp;</p>

<p>Klempel, M.C., Kroeger, C.M., Bhutani, S.&nbsp;et al.&nbsp;Intermittent fasting combined with calorie restriction is effective for weight loss and cardio-protection in obese women.&nbsp;Nutr&nbsp;J&nbsp;11,&nbsp;98 (2012).&nbsp;<a href="https://doi.org/10.1186/1475-2891-11-98" rel="noreferrer noopener" target="_blank">https://doi.org/10.1186/1475-2891-11-98</a>&nbsp;</p>

<p>Gibas MK, Gibas KJ. Induced and controlled dietary ketosis as a regulator of obesity and metabolic syndrome pathologies. Diabetes Metab Syndr. 2017;11 Suppl 1:S385-S390. doi:10.1016/j.dsx.2017.03.022</p>

<p>Moro, T., Tinsley, G., Bianco, A.&nbsp;et al.&nbsp;Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.&nbsp;J&nbsp;Transl&nbsp;Med&nbsp;14,&nbsp;290 (2016). https://doi.org/10.1186/s12967-016-1044-0&nbsp;</p>

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Intermittent fasting is not for everyone, but if you are keen to try it out, here are our 5 tips to help you ease into intermittent fasting.

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How To Ease Into Intermittent Fasting

<p>Looking for a quick and easy cookie recipe? Enjoy this creation from Sarah Ky, made with the&nbsp;<a href="https://www.nutritionwarehouse.com.au/ultimate-plant-protein-by-b-raw.html" target="_blank">Ultimate Plant Protein by b Raw (Salted Caramel)</a>. Make your day full of delicious gains with these chewy cookies that leave you wanting more!</p>


Add a dose of protein thanks to these chewy biscuits. Super easy to make and created by fit foodie, Sarah Ky, this recipe uses plant-based protein powder to give you a healthy spin on a traditional favourite. If you love Anzac biscuits, then you will love this recipe.

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Chewy Protein Biscuits

<p>Brand of the year 7 years in a row, Australia&rsquo;s favourite sports supplement, Optimum Nutrition, is in the spotlight. We have handpicked our fave supps from O.N.</p>
<br>

<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-whey-by-optimum-nutrition?variant=42556490285283" target="_blank"> Gold Standard 100% Whey by Optimum Nutrition:</a></h2>

<p>One of the best-known protein powders, Optimum Nutrition Gold Standard 100% Whey, is jam-packed with whey protein isolate (WPI), whey protein concentrate (WPC) and whey peptides. Low carb and fat, this protein powder is ideal for anyone wanting to achieve their fitness and health goals. With an instantized formula that mixes easily and tastes delicious, try mixing one scoop with your oatmeal, yoghurt, muffins, pancake and other recipes.</p>

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<p class="text-center"><strong>Optimum Nutrition Gold Standard 100% Whey</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-whey-by-optimum-nutrition?variant=42556490285283" role="button" target="_blank">More Info</a></p>
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<h3>Why we love it:</h3>

<ul>
	<li>Jam-packed with whey protein isolates</li>
	<li>Higher pure protein percentage</li>
	<li>More than five grams of BCAAs</li>
	<li>Instantized to mix easily</li>
</ul>
</div>
</div>

<h2><a href="https://www.nutritionwarehouse.com.au/products/serious-mass-by-optimum-nutrition?variant=42196860960995" target="_blank">Serious Mass by Optimum Nutrition:</a></h2>

<p>If you are serious about muscle mass, Optimum Nutrition Serious Mass should be in your cart right now! This weight-gainer protein has 1250 calories per serving and 50 grams of protein plus 250 grams of carbohydrates, the perfect combination for those looking to pack on some serious mass. Serious Mass contains all essential micronutrients, including creatine monohydrate, choline, glutamine and inositol, all needed for anabolic activity. Maximise your muscle gains with this high-quality weight gainer.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/serious-mass-by-optimum-nutrition?variant=42196860960995" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925871/Supplements/648/ON_Serious_Mass.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Serious Mass</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/serious-mass-by-optimum-nutrition?variant=42196860960995" role="button" target="_blank">More Info</a></p>
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</div>

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<h3>Why we love it:</h3>

<ul>
	<li>Pack on some serious mass</li>
	<li>High-value protein</li>
	<li>1250 calories and 50 grams of protein per serving</li>
	<li>Added essential vitamins and minerals for optimal muscle building</li>
</ul>
</div>
</div>

<ul>
</ul>

<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-isolate-by-optimum-nutrition?variant=42198688268515" target="_blank">Gold Standard 100% Isolate by Optimum Nutrition:</a></h2>

<p>Gold Standard 100% Isolate by Optimum Nutrition undergoes the highest level of filtration so you can have a clean product and fast digestion. This protein isolate is ideal for those sensitive to Whey powders due to its high level of filtration that strips out everything you don&rsquo;t need. Gold Standard, 100% Isolate, is pure and natural, providing your body with precisely what it needs so you can see the results come to life.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-isolate-by-optimum-nutrition?variant=42198688268515" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925784/Supplements/648/ON_Isolate.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gols Standard 100% Isolate</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-isolate-by-optimum-nutrition?variant=42198688268515" role="button" target="_blank">More Info</a></p>
</div>
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</div>

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<h3>Why we love it:</h3>

<ul>
	<li>Rapid rates of recovery</li>
	<li>No bloating</li>
	<li>Extremely low carbs or fat here &ndash; just straight protein to support your efforts</li>
	<li>Quick, convenient and great mixability</li>
</ul>
</div>
</div>

<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-gainer-by-optimum-nutrition?variant=42196216217827" target="_blank">Gold Standard Gainer by Optimum Nutrition:</a></h2>

<p>When your body says no, and your muscles are sore, your heart says yes, again and again, because the pain you see today is the Gain you&rsquo;ll see tomorrow. Building muscle mass takes more than hard work and determination; it takes fuel. Gold Standard Gainer by Optimum Nutrition is a high-quality protein powder, a combination of complex carbs and quality fats.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-gainer-by-optimum-nutrition?variant=42196216217827" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685926451/Supplements/648/ON_Gold_Standard_Gainer.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gold Standard Gainer</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-gainer-by-optimum-nutrition?variant=42196216217827" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

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<h3>Why we love it:</h3>

<ul>
	<li>Utilises a key 4-way protein blend</li>
	<li>Multi-stage released high-quality carbohydrate blend</li>
	<li>Quality fats from MCT oil and chia seeds</li>
	<li>770 calories, 55 grams of protein and 112 grams of carbohydrates</li>
</ul>
</div>
</div>

<ul>
</ul>

<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-plant-protein-by-optimum-nutrition-1?variant=43731381158115" target="_blank">Gold Standard 100% Plant Protein by Optimum Nutrition:</a></h2>

<p>With a combination of pea, brown rice and fava bean proteins, Optimum Nutrition Gold Standard 100% Plant Protein supports muscle recovery and growth. This plant protein formula is perfect for active people who care about what they eat and where their nutrition comes from. Gold Standard 100% Plant Protein contains 24 grams of plant protein, zero sugar, and is low in carbohydrates; plus, it tastes amazing!</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-plant-protein-by-optimum-nutrition-1?variant=43731381158115" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925715/Supplements/648/ON_Plant_Protein.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Optimum Nutrition Gold Standard 100% Plant Protein</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-100-plant-protein-by-optimum-nutrition-1?variant=43731381158115" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

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<h3>Why we love it:</h3>

<ul>
	<li>Faster recovery between workouts</li>
	<li>Complete plant protein packed with antioxidants</li>
	<li>Support lean muscle mass</li>
	<li>Gluten-free and vegan formula</li>
</ul>
</div>
</div>

<p>&nbsp;</p>

<ul>
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<h2><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-pre-workout-by-optimum-nutrition?variant=42197247361251" target="_blank">Gold Standard Pre-Workout by Optimum Nutrition:</a></h2>

<p>One of the most popular pre workout around, Gold Standard Pre-Workout has everything you need for energy, endurance and focus. No matter what your goals are, accomplish them all with the pre-workout from the most trusted brand in sports nutrition. Reach the pinnacle of your game, crush your next set, get that last rep, and achieve some true gains with Gold Standard Pre-Workout. Remember to start strong and finish stronger!</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/gold-standard-pre-workout-by-optimum-nutrition?variant=42197247361251" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1630628734/Nutrition/532/Optimum_Nutrition_Gold_Standard_Pre_Workout.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Gold Standard Pre-Workout</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/gold-standard-pre-workout-by-optimum-nutrition?variant=42197247361251" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

<div class="col-md-8">
<h3>Why we love it:</h3>

<ul>
	<li>175 mg of Caffeine from Natural Sources</li>
	<li>Muscle matrix including 3g of creatine monohydrate, 25mg of AstraGin</li>
	<li>Performance Blend of 1.5g of beta alanine and 750mg of micronised l-citrulline</li>
	<li>Support focus, endurance and performance</li>
</ul>
</div>
</div>

<ul>
</ul>

<h2><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition?variant=42400919814371" target="_blank">Essential Amin.O Energy by Optimum Nutrition:</a></h2>

<p>With a combination of clinically researched muscle recovery ingredients alongside performance-enhancing amino acids and cognitive stimulants, Essential Amin.O Energy by Optimum Nutrition ensures you have maximum energy at the right times. Essential Amin.O Energy has been designed to benefit the pre-workout, intra-workout or even your daily energy demands, all in the convenience of a single scoop product.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition?variant=42400919814371" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1685925464/Supplements/648/ON_Amino_Energy.jpg" /></a>

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<p class="text-center"><strong>Optimum Nutrition Essential Amin.O Energy</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-by-optimum-nutrition?variant=42400919814371" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

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<h3>Why we love it:</h3>

<ul>
	<li>Support energy and focus</li>
	<li>Support muscle recovery</li>
	<li>Essential amino acid delivery</li>
	<li>Contains caffeine</li>
</ul>
</div>
</div>

<ul>
</ul>

<h2><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition?variant=42403855761635" target="_blank">Essential Amin.O Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition:</a></h2>

<p>One of the favourite energy drinks around Nutrition Warehouse. Essential Amin.O Energy + Electrolytes (Sparkling) RTD by Optimum Nutrition has everything we love! The right amount of mental energy and focus, plus the electrolytes needed for hydration. And the taste is simply amazing! This energy RTD drink is perfect for any time you need to increase stamina, performance and focus. Perfect to be taken before training, after training, or any time of the day to boost energy.</p>

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<div class="thumbnail"><a href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition?variant=42403855761635" target="_blank"><img src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1637628286/Supplements/559/on-amino-energy-rtd.jpg" /></a>

<div class="caption">
<p class="text-center"><strong>Optimum Nutrition Amin.O Energy + Electrolyte RTD</strong></p>

<p class="text-center"><a class="btn btn-success" href="https://www.nutritionwarehouse.com.au/products/essential-amino-energy-electrolytes-sparkling-rtd-by-optimum-nutrition?variant=42403855761635" role="button" target="_blank">More Info</a></p>
</div>
</div>
</div>

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<h3>Why we love it:</h3>

<ul>
	<li>Increase energy and focus</li>
	<li>Improve performance and endurance</li>
	<li>Support muscle recovery with 5 grams of essential amino acids per can</li>
	<li>Rehydrate the body after a hard session with the combination of much-needed minerals</li>
</ul>
</div>
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<ul>
</ul>

<h2 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://www.nutritionwarehouse.com.au/collections/optimum-nutrition-m-20" target="_blank">Shop Optimum Nutrition</a></h2>


Winner of brand of the year for 7 years in a row, Optimum Nutrition is one of Australia's most trusted brands. Here are some of our fave supps from Optimum Nutrition.

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Top Optimum Nutrition Supps

<p>When the sunshine goes away, and you&rsquo;re greeted with&nbsp;a cold chill in the morning, the last thing you want to do is&nbsp;to&nbsp;go outside and head to the gym.&nbsp;Staying in bed&nbsp;feels amazing in winter, but this doesn&rsquo;t mean you should neglect your exercise routine! Staying active all year round&nbsp;is the best thing you can do for your body and mind (although it might not seem like it at the time).&nbsp;</p>

<p >Now, you might be thinking, &quot;Why on earth would I want to leave the warmth of my heated fortress to venture into the icy abyss?&quot; Well, my friend, there&#39;s more to winter than just binge-watching your favourite TV shows.&nbsp;While it&#39;s tempting to curl up on the couch and hibernate until springtime, we&#39;re here to remind you that your dream beach bod won&#39;t magically appear under layers of fuzzy socks and oversized sweaters.</p>

<p >How can you find the motivation to get yourself to the gym or do any form of exercise at all? We&rsquo;ve got the top 5 foolproof tips that will have you working out in no time.&nbsp;Don&rsquo;t&nbsp;let the winter weather stop you from getting your gains!&nbsp;</p>

<h3 >Workout at Home&nbsp;</h3>

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<p>For those of you that really don&rsquo;t want to head to the gym, working out at home is a great option. You don&rsquo;t need all the fancy gym equipment to get your body moving, any form of exercise is good exercise!&nbsp;Of course, if you don&rsquo;t already have a home&nbsp;gym,&nbsp;you&rsquo;re not going to be&nbsp;able to deadlift 100 kgs with your cans of soup.</p>

<p>However, you can still have a killer workout&nbsp;using what you already have. Find a space in your home, turn on your favourite music and get moving!</p>
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<p><img alt="man stretching" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106509/Training/499/home-workout-exercises.jpg" /></p>
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<p>If you&rsquo;re looking to increase your heart rate and get some blood pumping, find some follow-along workout videos on YouTube.&nbsp;There are a bunch of&nbsp;at-home HIIT workout videos for you to choose from, and no doubt you&rsquo;ll be dripping sweat by the end of&nbsp;them.&nbsp;</p>

<h3 >Rug Up and Run&nbsp;</h3>

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<p><img alt="man running" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106591/Training/499/workout-in-winter.jpg" /></p>
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<p>If you&rsquo;re looking for a challenge, going for a run in the morning will surely do it for you.</p>

<p>You&rsquo;ll be surprised how good it feels to run in the cold as you slowly feel your body temperate rise, like&nbsp;you&rsquo;re starting the engine of a car.</p>
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<p>Soon enough, your body will warm up, and you&rsquo;ll be getting in some amazing exercise while you&rsquo;re at it. Don&rsquo;t just head out for your&nbsp;run in some gym shorts and a t-shirt, though, get yourself a good quality jumper and pants.&nbsp;&nbsp;</p>

<p >Don&rsquo;t worry though, you won&rsquo;t&nbsp;have to run for 1 hour to get the benefits of your exercise. Going out and running for just 10 minutes will help improve your&nbsp;long-term heart health.&nbsp;</p>

<h3 ><a href="https://www.nutritionwarehouse.com.au/collections/workout-apparel?page_num=5" target="_blank">Shop Workout Apparel&nbsp;</a></h3>

<h3>Find a Friend&nbsp;</h3>

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<p>Exercising with friends will not only help keep you accountable, but you&rsquo;ll be getting in some quality friendship time while you&rsquo;re at it.</p>

<p>If you struggle to get yourself out of the house on a cold&nbsp;day, having a friend to pester you about working out might just be the thing you need.</p>
</div>

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<p><img alt="couple running" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106697/Training/499/couples-workout.jpg" /></p>
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<p >Whatever exercise you might be doing,&nbsp;having a friend to push you through it can be a huge help.&nbsp;Plus, you&rsquo;ll be able to vent about your troubles to your new workout buddy. Both your mental and physical health can benefit from this tip, so give it a try!</p>

<h3 ><a href="https://supplements.nutritionwarehouse.com.au/boost-your-bodys-natural-defence" target="_blank">Read more:&nbsp;Boost Your Body&#39;s Natural Defence</a></h3>

<h3>Try Hot Yoga&nbsp;</h3>

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<p><img alt="hot yoga class" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625106831/Training/499/hot-yoga-classes.jpg" /></p>
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<p>If you&rsquo;re looking to warm yourself up, hot yoga will&nbsp;definitely come&nbsp;in handy. Not only is this form of yoga amazing for your health, but you&rsquo;ll be breaking a sweat as soon as you enter the room.&nbsp;</p>

<p>So, if you&rsquo;re looking for heat, you&rsquo;ve found your new favourite hobby.</p>
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<p >&nbsp;If you have the idea that yoga is too easy, you&rsquo;re in for a nice surprise! Hot yoga is extremely challenging and will have your muscles working hard the entire time.&nbsp;You&rsquo;re building strength and improving heart health all in one.&nbsp;</p>

<h3 ><a href="https://www.nutritionwarehouse.com.au/collections/accessories?page_num=5" target="_blank">Shop Accessories</a></h3>

<h3 >Utilise Daylight&nbsp;</h3>

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<p>During winter, you might only find a few hours in the day that&nbsp;actually give&nbsp;you a bit of sunshine. Don&rsquo;t take these hours for granted! If you&rsquo;re at work and the sun shines during your lunch break,&nbsp;use this time to head out for a walk.</p>

<p>You don&rsquo;t need to do a full-blown workout in the middle of your day, walking and enjoying the sun is&nbsp;just&nbsp;one simple way&nbsp;you can live an active lifestyle.&nbsp;</p>
</div>

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<p><img alt="woman in sun" class="img-thumbnail" src="https://res.cloudinary.com/nutrition-warehouse/image/upload/v1625107201/Training/499/how-to-train-in-winter.jpg" /></p>
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<p>It&rsquo;s easy to slack off when the days are cold, and the sun hides behind the&nbsp;clouds, but&nbsp;staying active is so important!&nbsp;Use these tips, and hopefully, you&rsquo;ll feel a little more motivated to get yourself out of bed and into your workout clothes.&nbsp;</p>

<h3><a href="https://www.nutritionwarehouse.com.au/collections/onemorerep?page_num=2" target="_blank">Shop OneMoreRep&nbsp;</a></h3>


Is this gloomy weather crushing your motivation to train? We've got you! Here are 5 hacks that will have you excited to exercises in the cold winter months.

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5 Tips to Stay Active In Winter

<p>New year, new you! We’ve all been there! It’s time to get down to serious talk about weight loss and its secret. Weight loss is like a marathon and not a sprint -  there are no quick fixes or quick pills that will get you there fast. It’s all about <strong>Mindset, Commitment, Realistic Goals</strong> and <strong>Calorie Deficit.</strong></p>

<h2>Our Top 5 Secrets to Weight Loss are:</h2>

<h3>Mindset - Success Is Up Here</h3>

<p>The pathway to success starts in your head. What you do and how you do it must be approached with a laser-like focus to achieve those goals. We all start in the same place: wanting to make a change for the better. The next step is to define how you are going to do it. </p>

<p>That means spending time analysing your situation and what would be a successful result, whether that be to lose 5kg, 10kg or a certain size like 20 cm from the waist. Give yourself a timeframe too, and make sure it's realistic and achievable for you. Also, don't define your progress by what others around you achieve. Your journey is about YOU, so keep doing what you do, and you’ll get there. ?</p>

<h3>Goals - Define Your Goal, Path and Result </h3>

<p>To obtain the end result, you need to establish what you are working towards and how you’ll achieve it. A great way to do this is to break it down into small, bite-sized chunks. 20 cm in 12 weeks could seem a little overwhelming. But if you chip it down to weekly goals, it becomes a target to lose 1.67cm from my waist in 7 days.</p>

<p>Now, of course, we all know that weight loss is not linear (some weeks will be more, some less, some none at all). But, as long as you keep on a rough trajectory towards the outcome within the time frame, you will be in striking distance of weight loss success.</p>

<h3>Commitment - Hold Yourself Accountable</h3>

<p>Keeping consistent comes down to accountability. Sometimes, it’s too easy to blow off a workout or add more calories to your daily limit. You are sure other people are having a cheat day, and so can you. That logic is not flawed, but the attitude to it IS. </p>

<p>You will find that those who are diligent with their weight loss progress are constantly assessing their progress. They will know when their body needs a rest or a boost in nutrition. And if they find results starting to slip, they can “assess” their application, “determine” what is not working and then make the “necessary changes” in REAL time!</p>

<h3>Calorie Defict - Weight Loss and Correct Nutrition</h3>

<p>It’s all about calories in and calories out. If you have never heard of this, you better get yourself used to it! Because when it comes down to weight loss, it’s all about what you eat (calories in) and how much you burn (calories out)! Check out this video from Anthony Calligeros on why calorie deficits are so important and some of the commonly held misconceptions towards weight loss. </p>

<p>Want to learn more about how you can achieve your body composition goals? Check out our blog on the 4 Factors Affecting Your Weight Loss (we also teach some more about calorie deficits!!!!).</p>

<h3>Assess Your Diet</h3>

<p>We all know what you put out is as important as you put in. A great way to do this is through meal preparation! We can move all we like, but without adequate nutrition, supplementation and recovery, it is like running a race with your hands in your pockets. </p>

<p>This is where a calorie deficit can be really implemented. Working out your calorie goals and prepping your weekly meals can take a lot of the day to stress out of these tasks and learn more about correct nutrition. </p>


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Want to know our single greatest weight loss secret? Learn the secrets to achieving weight loss and the importance of defining your aspirations and setting time aside for a calorie deficit. 

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The Single Greatest Weight Loss Secret

<p style="margin-left:2.25pt;">This week is Men&rsquo;s Health Week and to put into perspective, men have&nbsp;a shorter life expectancy than women - 78 years for men&nbsp;and 82.3years for women. Some of the reasons for that is&nbsp;that men take their own lives four times more than women (on average 5 men will commit suicide every day), accident, cancer and heart disease are also significant factors in men&rsquo;s life.</p>

<h3>Here are a few facts that impact men&rsquo;s health every year:</h3>

<ul>
	<li><strong>30%</strong> of a man&rsquo;s overall health is determined by genetics, and<strong> 70%</strong> is controllable by lifestyle choices.</li>
	<li>Physical activity may lower the risk of heart attack by<strong> 25%</strong>.</li>
	<li>Sleeping <strong>7-8 hours</strong> a night lessens the risk of fatal heart attack by<strong> 60%</strong> compared to someone who sleeps 5 hours or less.</li>
	<li>Inactive men are<strong> 60% </strong>more likely to suffer from depression than active ones.</li>
	<li>Type<strong> 2 diabetes</strong> is more likely in men that consume more than <strong>10 drinks</strong> a week.</li>
	<li>The last <strong>11 </strong>years of a man&rsquo;s life will be in poor health.</li>
	<li>The<strong> 3 </strong>most common reasons for men&rsquo;s reduced lifespan are cardiovascular disease, suicide and motor vehicle accident.</li>
</ul>

<h3>Prevention</h3>

<p>Having regular check up&rsquo;s is necessary to prevent some of the injuries, illness and diseases that can develop with age. Here&rsquo;s a guide according to your age group for health screenings:</p>

<h3>In your 20&rsquo;s:</h3>

<ul>
	<li>You should get an annual physical exam that includes blood pressure, height and weight.</li>
	<li>Once a year, have a vision and dental check-up.</li>
	<li>Every two years screen for STD and HIV.</li>
	<li>Every year test for testicular cancer and monthly self-exams.</li>
	<li>Every five years check your cholesterol levels.</li>
</ul>

<h3>In your 30s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus once a year screen for coronary heart disease.</li>
	<li>And blood test for diabetes, thyroid disease, liver problems and anaemia.</li>
</ul>

<h3>In your 40s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus every five years a cardiovascular evaluation.</li>
	<li>Every year screen for prostate cancer.</li>
</ul>

<h3>In your 50s:</h3>

<ul>
	<li>All the above plus annual screening for type 2 diabetes.</li>
	<li>Every year vision and hearing exams.</li>
	<li>Every year depression screening.</li>
	<li>Annual lipid disorder screening.</li>
	<li>And annually screening for colon cancer, sigmoidoscopy and colonoscopy.</li>
</ul>

<h3>In your 60s:</h3>

<ul>
	<li>All the above.</li>
	<li>Plus annual screening for osteoporosis.</li>
	<li>Screening for dementia and Alzheimer&rsquo;s.</li>
</ul>

<h3><span aria-hidden="true" class="glyphicon glyphicon-paperclip"></span> Final Notes</h3>

<p style="margin-left:2.25pt;">Improving men&rsquo;s health is essential to our communities, and it involves not only men but also women, family and health services. It&#39;s important to create&nbsp;a supportive environment so men can improve their health and also&nbsp;have a place where they feel safe to reach out for help.</p>

<p style="margin-left:2.25pt;">Always remember if you&nbsp;don&rsquo;t feel well or have a problem that won&rsquo;t go away, seek medical advice. It&rsquo;s OK to ask for help.</p>

<p style="margin-left:2.25pt;">Talk to&nbsp;medical professionals, family members, friends or workmates, and&nbsp;remember Fear is not the killer, don&rsquo;t leave it too late to seek help.</p>

<h3><span aria-hidden="true" class="glyphicon glyphicon-paperclip"></span> Links</h3>

<p style="margin-left:2.25pt;"><a href="https://www.livin.org/" target="_blank">https://www.livin.org/</a></p>

<p style="margin-left:2.25pt;"><a href="https://www.amhf.org.au/men_s_health_week_australia/" target="_blank">https://www.amhf.org.au/men_s_health_week_australia</a></p>

<p style="margin-left:2.25pt;"><a href="http://www.menshealthaustralia.net/" target="_blank">http://www.menshealthaustralia.net</a></p>

<p style="margin-left:2.25pt;"><a href="https://mensshed.org/" target="_blank">https://mensshed.org</a></p>

<p style="margin-left:2.25pt;"><a href="http://malesuicidepreventionaustralia.com.au/" target="_blank">http://malesuicidepreventionaustralia.com.au</a></p>

<p style="margin-left:2.25pt;"><a href="https://mensline.org.au/" target="_blank">https://mensline.org.au</a></p>


This week is Men’s Health Week and to put into perspective men has a shorter life expectancy than women - 78 years for men and 82.3years for women.

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Men’s Health Week: The Facts

<p>In honour of Men&#39;s Health Week, we are excited to share with you some of the most motivational and inspiring stories of men in the sports and fitness industry. Both physical and mental health is vital for every person on the planet but is sometimes put on the backburner when it comes to the men in our lives. It is easy to feel like you must prioritise work and social commitments above all else, but at the end of the day, the most important thing is your health! If you&#39;re a lover of sports and everything fitness, these stories will serve as a little bit of motivation for your week. It&#39;s important to have mentors and people you look up to; maybe some of these people will end up on your list!&nbsp;</p>

<h3>Magic Johnson</h3>

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<p>Amongst Magic Johnson&#39;s incredible athletic talent and astounding basketball career, he also lives with HIV. Battling the stereotypes and discrimination in his early career, his diagnosis put a huge barrier in between him and his dream basketball career.</p>

<p>After the announcement of his HIV diagnosis, he immediately retired and took a four-year hiatus.&nbsp;The stigma surrounding HIV and the AIDS pandemic was extreme and HIV was considered highly contagious and essentially a death sentence.&nbsp;</p>
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<p>As more knowledge on HIV became available, Johnson decided to return to the NBA and continue his sporting career. Although he faced prejudice, he served as an inspiration for all HIV positive people. He went on to win six championships and was named NBA&#39;s most valuable player (MVP) five different times. This story should act as a reminder that your diagnoses do not define you. You can still pursue the life you&#39;ve always dreamt of while taking care of your health. The stigma surrounding particular health issues are just that; stigmas. &nbsp;</p>

<h3>Eric Shanteau</h3>

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<p>Eric Shanteau faced news that could have come straight from a nightmare. Just one week before the Olympic qualifiers, Eric was diagnosed with testicular cancer. This life-changing news came as a huge shock and could have completely changed the trajectory of Erics life.</p>

<p>However, despite this horrific realisation, this didn&#39;t stop Eric from competing just seven days later. Good thing he did, because this decision landed him in the 2008 Beijing Olympics.&nbsp;</p>
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<p>After competing and missing the finals by just .13 seconds he returned home for his surgery. Since then, he is in remission and is now an active spokesperson on men&#39;s testicular cancer. Although testicular cancer is quite rare, it is always a good idea to get checked. Prostate cancer in particular is a concern of many men across Australia, and you should prioritise regular health check-ups. It is entirely normal to get regular checks for these things, and future you will be extremely thankful. &nbsp;</p>

<h3>Kobe Byrant&nbsp;</h3>

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<p>Many of us felt the grief of Kobe Byrant&#39;s death in 2020. His astonishing basketball career can be attributed to his work ethic and dedication. Many young men and women looked up to Kobe and found motivation from the way he carried himself through his life.</p>

<p>People tried to replicate his lifestyle and learn how to &#39;train like Kobe Byrant&#39;. In his early life, Kobe wasn&#39;t even sure that basketball was for him.&nbsp;</p>
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<p>After a disheartening summer basketball camp, Kobe struggled to keep up with the other players and felt as though his sports career was just a dream.&nbsp;However, after reading about his idols like Michael Jordan, he realised that hard work trumps all.In high school, Kobe would start training at 5 am and would finish up at 7 pm. He would challenge anyone that was better than him in efforts to constantly improve. He then went on to join the Lakers in the NBA and is an 18-time All Star. Despite Kobe&#39;s untimely death, he continues to inspire young men in the sports industry. Just because you aren&#39;t naturally talented at something doesn&#39;t mean you should neglect it. With hard work and willpower, you can become a pro at anything.&nbsp;</p>

<p>If there&#39;s anything these three men have in common, it&#39;s their decision to prioritise health. As men, taking care of yourself is the first step to living a happy life. Although your health issues don&#39;t define you, it&#39;s important to get on top of them so you can continue focusing on the things that make you happy.&nbsp;</p>


In honour of Men’s Health Week, we are excited to share with you some of the most motivational and inspiring stories of men in the sports and fitness industry. If you're in need of some motivation, these men will help push you through the week.

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Most Inspiring Athletes for Men's Health Week

<p>We all dream of a speedy recovery after a hard workout or challenging exercises. There are many ways to help the body and muscles recover after exercising. Speed up your recovery by using an ice-cold bath, magnesium salt bath or contrast therapy.</p>

<h3><strong>How Does An Ice Bath Work?</strong></h3>

<p>You probably have seen footy players jumping in a cold-water bath after a game and wonder why the hell would you do that for? The answer is simple: better and quicker recovery after a game.</p>

<p>Coldwater immersion or ice bath is a form of cryotherapy. This type of therapy puts your body into cold water for a period of 10 to 20 minutes. The water is chilled between 10 to 15 degrees Celsius.</p>

<p>When you first begin this type of therapy, it&rsquo;s best to start with a short period to get your body used to it and eventually increase the time. It will feel uncomfortable and painful when you start&nbsp;but stick with it to build up your tolerance and see the benefits.</p>

<h3><strong>How Can Ice Baths Help You?&nbsp;</strong></h3>

<p>After exercising, your body will retain a lot of waste products (lactic acid), which makes you sore. This &ldquo;soreness&rdquo; is known as DOMS (delayed onset muscle soreness). No one likes DOMS. It makes your body sore and fatigued, which can prevent you from going back to the gym for a few days. Speeding up the recovery process after a session can help you maximise performance and reduce fatigue.</p>

<p>When you immerse yourself in ice-cold water, your blood vessels tighten, which will then send blood to your core and heart to keep you warm. Once you get out, your vessels dilate, and the process of contraction and dilation will help your body flush out toxins.</p>

<h3><strong>The Benefits Of Ice Baths:</strong></h3>

<ul>
	<li>Promotes healing of muscles and joints</li>
	<li>Reduces inflammation after physical exercise by flushing lactic acid</li>
	<li>Increases metabolism as your body responds to a temperature change</li>
	<li>Speeds up recovery after strenuous exercise as well as injuries</li>
	<li>It May help burn fat as your body will need to burn more energy to keep you warm.</li>
</ul>

<h3><strong>How Does A Magnesium Salt Bath Work?</strong></h3>

<p>Magnesium salt bath or Epsom salt bath is a form of recovery therapy that many athletes use to soothe tired muscles. You&rsquo;ll immerse your body in a warm bath with Epsom salts. You need to soak for at least 15 minutes. The amount will depend on how much you want to use it.</p>

<p>You can use your own bath and Epsom salt at home, or you can go to a Float Tank centre, where you&rsquo;ll immerse in a float pod with a concentrated amount of Epsom solution.</p>

<h3><strong>How Can Magnesium Salt Baths Help You?&nbsp;</strong></h3>

<p>When you practice strenuous exercise or exercise regularly, your body can start to feel tight and sore. This can prevent you from going back to the gym or not performing to your full potential. Speeding up your recovery can make all the difference so that you can get that one extra rep or set.</p>

<p>When you immerse your body in an Epsom salt bath, you&rsquo;ll help to relax muscles and your mind after a hard workout. A magnesium salt bath can also help increase the absorption of magnesium and sulphate as they are easily absorbed through the skin.</p>

<h3><strong>The Benefits Of Magnesium Salt Bath:</strong></h3>

<ul>
	<li>Decrease inflammation after physical exercise</li>
	<li>Speeds up recovery after strenuous workouts</li>
	<li>Relieve muscular soreness as it acts as a muscle relaxant</li>
	<li>Minimise the effects of painful muscular cramps</li>
</ul>

<h3><strong>Contrast Therapy:</strong></h3>

<p>This type of therapy uses both cold and hot water immersion. The hot water will open and dilate blood vessels (vasodilation), while the ice-cold water will constrict blood vessels (vasoconstriction). By alternating between the two, you can create a muscle pump effect. This blood flow contrast will effectively flush out your system from lactic acid and waste.</p>

<h3><strong>How Does Contrast Therapy Work?</strong></h3>

<p>With this type of recovery therapy, you&rsquo;ll immerse your body in cold and hot water baths. You&rsquo;ll expose your body to contrast temperature by jumping in an ice-cold bath for a few minutes and then jumping into a spa or hot shower.</p>

<h3><strong>The Benefits of Contrast Therapy:</strong></h3>

<ul>
	<li>Better improved circulation of blood</li>
	<li>Relief to muscle joint and muscles</li>
	<li>Increase of metabolism</li>
	<li>Reduce mental stress and anxiety</li>
	<li>Better deeper sleep and clearer skin</li>
</ul>

<h3><strong>Other Recovery Methods:</strong></h3>

<p>There are other methods used to speed recovery these include:</p>

<ul>
	<li>Deep tissue massage</li>
	<li>Light stretching</li>
	<li>Foam rolling</li>
	<li>Dynamic range of motion exercises such as yoga</li>
	<li>Acupuncture</li>
	<li>Cupping</li>
</ul>

<h3><strong>Summary:</strong></h3>

<p>Whether you are thinking of immersing yourself in ice-cold water or having a relaxing magnesium salt bath, this type of therapy gives you many benefits to your body and mind. From a speedy recovery after strenuous exercise to better sleep, ice and magnesium baths are also very effective to get rid of toxins. Try it out&nbsp;and speed up your recovery&nbsp;so you can get back to exercising again!</p>


There are many ways to help the body and muscles recover after exercising. Speed up your recovery with these tips: use an ice-cold bath, magnesium salt bath or contrast therapy. 

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Speed Up Recovery with These Tips 

<h2 >1. The Ultimate &#39;Brain Hack'</h2>

<p>Get ready for it..... SLEEP! I know it&#39;s not the most exciting tip, but go a few nights without it and see how well you function! Even though it&#39;s so simple, and you hear it all the time, how many of us always have a fantastic sleep? I&#39;m going to be that nagging voice right now that says to go to bed earlier!</p>

<h3> Sleep Hacks:</h3>

<ul>
	<li>Turn the dial down (or off) on your caffeine consumption.</li>
	<li>Get more bright light exposure during the day and decrease your blue light exposure from electronics like your phone and laptop.</li>
    <li>Shut off electronics 2 hours before bed. </li>
	<li>Read a book before bed to help you switch off </li>
    <li>Take the time to do a restorative practice like meditation or gentle stretching./li>
	<li>Reserve the bedroom for sleep and sex!</li>
	<li>Use breathing techniques to promote a calming response and let your body and mind drift off into dreamland.</li>
	<li>Don't check the time if you wake up during the night. Go to a different room and read a book until you feel tired again, or focus on a meditation practice, to help you drift back to sleep.</li>
</ul>

<p><strong>Is sleep often a struggle for you? </strong>Find some solutions <a href="https://www.nutritionwarehouse.com.au/sleep-aids.html">right here</a>.&nbsp;</p>

<h2 >2. Change Your Diet</h2>

<p>Is your diet fueling your brain and helping you kick goals, or is it veering your energy off track? If you are constatly looking for coffee and a sugar hit then this two con only get you so far. having the right amoutn of nutrietns will help you fuel your body and mind. Adding healthy fats, protein and complex carbohydrates will help you have steady energy that your mind needs to function at its best!</p>

<h3>Here&#39;s a sample diet:</h3>

<p><strong>Breakfast:&nbsp;</strong>Coffee or green tea + Scrambled eggs cooked with coconut oil + sauteed spinach + supplement with 1&nbsp;<a href="https://www.nutritionwarehouse.com.au/general-health.html" target="_blank">Omega 3 fish oil capsule</a>.</p>

<p><strong>Lunch:</strong>&nbsp;Brown rice buddha bowl with different coloured veggies.</p>

<p><strong>Dinner:</strong>&nbsp;Pan-fried wild-caught salmon seasoned with dukkah, with a side of broccolini, avocado and sweet potato.</p>

<p><strong>Snacks:&nbsp;</strong>Walnuts, homemade kale chips, berries, a&nbsp;<a href="https://www.nutritionwarehouse.com.au/protein.html" target="_blank">protein shake</a>.</p>

<p>And plenty of water throughout the day!</p>

<p> <a class="btn btn-success" href="https://supplements.nutritionwarehouse.com.au/whey-or-plant-based-protein-which-one-is-better"role="button" target="_blank">Find Out the Difference Between Plant and Whey Protein&nbsp;</a></p>


<h2 paraeid="{4eb8acb5-69db-412d-a612-db38f285de2b}{175}" paraid="1538867289">3. Discover the Power of Nootropics&nbsp;</h2>

<p ><a href="https://www.nutritionwarehouse.com.au/nootropics.html?p=1" target="_blank">Nootropics </a> also known as &lsquo;cognitive&nbsp;enhancers&rsquo;, work to support cognitive performance- helping your focus, alertness, memory and mood!</p>

<p>They can assist the brain by enhancing mitochondrial activity (the powerhouse of the cell!), helping fatty acid transport to brain cells and increasing the uptake of oxygen and nutrients in the brain. For example, Acetyl-l-carnitine (ALCAR-&nbsp;also sold as a fat burner) is a precursor to acetylcholine, which functions as a neurotransmitter and neuromodulator. It is vital for your brain in terms of focus, alertness, memory and motivation, and the&nbsp;neuroprotective properties have been studied concerning neurodegenerative diseases such as Alzheimer&#39;s.&nbsp;&nbsp;</p>

<p><small> <strong> Blog updated by Camila Griffin 9/01/2024</strong></small></p>

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	<li>A. Spagnoli, U. Lucca, G. Menasce, L. Bandera, G. Cizza, G. Forloni, M. Tettamanti, L. Frattura, P. Tiraboschi, M. Comelli, U. Senin, A. Longo, A. Petrini, G. Brambilla, A. Belloni, C. Negri, F. Cavazzuti, A. Salsi, P. Calogero, E. Parma, M. Stramba-Badiale, S. Vitali, G. Andreoni, M. R. Inzoli, G. Santus, R. Caregnato, M. Peruzza, M. Favaretto, C. Bozeglav, M. Alberoni, D. De Leo, L. Serraiotto, A. Baiocchi, S. Scoccia, P. Culotta, D. Ieracitano Long‐term acetyl‐L‐carnitine treatment in Alzheimer&#39;s disease. Neurology Nov 1991, 41 (11) 1726; DOI: 10.1212/WNL.41.11.1726</li>
	<li>Bellar D, LeBlanc NR, Campbell B. The effect of 6 days of alpha glycerylphosphorylcholine on isometric strength. J Int Soc Sports Nutr. 2015;12:42. Published 2015 Nov 17. doi:10.1186/s12970-015-0103-x</li>
	<li>Daiello et. Al, L., 2015. Association Of Fish Oil Supplement Use With Preservation Of Brain Volume And Cognitive Function. [online] ScienceDirect. Available at: <https: abs="" article="" pii="" s155252601400079x="" science="" www.sciencedirect.com=""> [Accessed 17 September 2020]. </https:></li>
	<li>Frank, K., Patel, K., Lopez, G. and Willis, B., 2020. Theanine Research Analysis. [online] Examine.com. Available at: <https: examine.com="" supplements="" theanine=""> [Accessed 17 September 2020]. </https:></li>
	<li>Here, S., Guide, N., Nootropics, L., Nootropics, B. and Take, W., 2020. The Definitive Guide To Nootropics &ndash; Nootropics Expert. [online] Nootropicsexpert.com. Available at: <https: nootropics-guide="" nootropicsexpert.com=""> [Accessed 17 September 2020]. </https:></li>
	<li>Parker, A.G., Byars, A., Purpura, M. et al. The effects of alpha-glycerylphosphorylcholine, caffeine or placebo on markers of mood, cognitive function, power, speed, and agility. J Int Soc Sports Nutr 12, P41 (2015). https://doi.org/10.1186/1550-2783-12-S1-P41</li>
	<li>Right as Rain by UW Medicine. 2020. 10 Foods To Boost Your Memory. [online] Available at: <https: body="" food="" foods-for-brain-health="" rightasrain.uwmedicine.org=""> [Accessed 17 September 2020].</https:></li>
	<li>White, H.L., Scates, P.W. Acetyl-L-carnitine as a precursor of acetylcholine. Neurochem Res 15, 597&ndash;601 (1990). https://doi.org/10.1007/BF00973749</li>
</ul>
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Top 3 keys to supercharge your focus. Ready to upgrade your mental focus for your best performance yet? Read on!

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Supercharge Your Focus NOW

<p>From dusk to dawn, here are 6&nbsp;tips to set yourself up for the most productive day!</p>

<h3>1. Wake up earlier!</h3>

<p>You&rsquo;re probably tired (pun intended) of hearing about how great waking up early is. We are all guilty of listening to the early morning devil who advocates for us to stay in bed. However, we can&rsquo;t deny there are undeniable benefits to seizing the day, and you&rsquo;re missing out on them by hitting that damn snooze button.</p>

<p>The earlier you wake up, the more time you&rsquo;ll have to get stuff done &ndash; it&rsquo;s that simple.</p>

<h3>2. Make your bed</h3>

<p>It might be a small accomplishment, but making the bed sets the tone for the entire day. It&rsquo;s all about setting an intention to do the little things that bring about an orderly, thoughtful, responsible, balanced, or successful aspect to your life.</p>

<h3>3. Include Coffee in your morning routine</h3>

<p>Coffee is a non-negotiable for most! It&rsquo;s a great resource for waking you up and getting you mentally ready for the day. The caffeine in coffee is a stimulant that can act as a pre-workout or even a sleepiness blocker. This way, you can focus on your tasks for the day and stay alert!&nbsp;</p>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://recipes.nutritionwarehouse.com.au/tiramisu-overnight-weetbix" target="_blank">Recipe: Tiramisu Overnight Weetbix</a></h3>

<h3>4. Move your body</h3>

<p>Participating in regular movement during your day has proven benefits for both our minds and bodies, such as;</p>

<ul>
	<li>Releases endorphins and helps relieve stress</li>
	<li>Improves mental health and elevates your mood</li>
	<li>Allows us to take a break from &lsquo;the everyday&#39; tasks</li>
	<li>Provides an outlet for self-expression</li>
	<li>Healthier bones, muscles and organs</li>
</ul>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://weight-loss.nutritionwarehouse.com.au/weight-loss-with-one-cup-of-coffee" target="_blank">Read More:&nbsp;Weight Loss with One Cup of Coffee</a></h3>

<h3>5. Reward your body with nutritious foods</h3>

<p>Eating a healthy diet is all about feeling great, having more energy, improving your health, and boosting your mood. The foods you eat should fuel your body and the activities you do, which will ultimately affect your overall health.&nbsp;</p>

<h3>6. Implement a good night-time routine</h3>

<p>Having an evening routine allows you the time and space to physically and mentally decompress after a long day. Here are our recommendations to optimise your night-time routine;</p>

<ul>
	<li>Limit screen time</li>
	<li>Avoid eating right before bed&nbsp;</li>
	<li>Spend the time looking after your skin</li>
	<li>Read 10 pages of a book</li>
	<li>Supplement magnesium and ashwagandha&nbsp;</li>
</ul>

<h3 style="background: rgb(238, 238, 238); border: 1px solid rgb(204, 204, 204); padding: 5px 10px;"><a href="https://supplements.nutritionwarehouse.com.au/get-more-out-of-your-morning-coffee" target="_blank">Read More: Get More Out of Your Coffee</a></h3>


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Empower your day with these six tips and get more out of your day! Set yourself up for the most productive day with the range of products from Before You Speak!Order now.