Sep 09

Concept 2 Rowers Review : Do NOT Buy Before Reading This!

By frealfitness | Move

Last updated: September 9th 2016

Not sure which Concept 2 Rower is best for you? Well, we have discussed both the Concept 2 Model D and Concept2 Model E to make the buying decision easier for you.

Rowing is becoming the next big thing when it comes to cardio workouts and it seems that Concept 2 is leading the way.

If you’re planning to buy a concept 2 rower but you’re not sure which one’s right for you then you’re at the right place. We’ve spent days reviewing rowing machines from a variety of brands, and while there are cheaper options out there. If you need the biggest, badest, meanest rowing machine out there then nothing can beat a Concept 2 Rower.

We have reviewed both the flagship products, the Concept 2 Model D and Model E to make the buying decision easier for you.

#1 Recommendation : Concept 2 Model D Rower

 You know who fancies training on Concept 2 indoor rowers? The professionals who get that “GOLD” for our country, in the Olympics. In this review, you are going to find out why do they love this so much.

Okay, so first of all you know why indoor rowing machines are good for you, Right? No? Don’t worry, I’ll explain. When you are exercising on a rowing machine, you are resembling the motion of a professional rower.

This motion is a full-body workout from head to toe. It gives a full stretch to your abdominal muscles, it contracts the chest, it gradually builds strength in your forearms and legs, and stretches muscles, unlike any other cardio machine. Next, it pumps your cardiovascular system.

Now if you are already into fitness, an improved cardiovascular system, will help your burn fat quickly and make that dream of a ‘lean’ body a reality, by pumping more oxygen to every muscle of your body.

And if you want to loose weight, the increase in your heart rate, will burn fat fast, like crazy fast.

Overall, a rowing machine is the perfect body trainer, that gets you warmed up and pumps oxygen, to places where you need it.

So, the benefits of an indoor rowing machine are loud and clear, but how does the Model D, perform? Well, if we had to sum it one word, it will be – Phenomenal! And it does that through 3 main pillars, discussed below.

Pillar #1 – Performance Monitor 5 – Your Virtual Trainer

Like most training machines these days, this tracks the basic, distance, speed, pace, calories burned and watts. If you have heart rate monitor, that it can display that too, with help of ANT+ and ‘Bluetooth Smart’ technology.

But this didn’t impress us, most rowing machines have this. It is the technology on that little computer, that deserves a round of applause.

1. It has preloaded workouts, that help you through the entire session, to achieve a specific target. This can particularly help, newbies, who can utilize this to get proper training.

2. It has in-built games, which are challenging, but add a little ‘fun’ element to your session. Who doesn’t love a challenge right?

3. You can race on this. Yes, it connects to a computer and with this you can race with your friends or family members using the same machine (It can track data for 5 different users, on the same machine). This adds a competitive touch to your workouts. And guess who love this feature? The professional athletes, training from their personal gyms.

In addition to all this, you can connect the machine to your computer, to track all your workouts and through this you can pair your data, with third party software’s’, like RowPro and ErgStick, which further increases the functionality.

Don’t have a trainer to guide you? Don’t worry, Concept 2 Model D, has one for you, inside the machine. Pretty dope, right?

Pillar #2 – Flywheel Air Resistance and Damper Settings

If you are wondering, why Concept 2 rowing machines, are expensive, it is primarily because of flywheel resistance. In a nutshell, the resistance increases, with the effort you put in. This results in a more extensive workout that pushes your body to the limit. For professional rowers, it helps them to train for varied tidal conditions, they experience while competing.

Next we have an adjustable damper. Now, a common misconception is that the damper settings have an impact on the resistance. On the contrary, adjustable damper settings basically change the amount of air entering the flywheel. Lower the value, lesser the amount of air that enters the machine.

This is done to stimulate riding different boat sizes, on a single machine. Lesser values (from 1-3), resemble a small (or sleek) racing boat, that can swiftly sail across the track, while higher values, resemble a bigger boat, that requires more force to accelerate.

For a professional, this helps in stimulating race environment, and also builds strength for faster acceleration (as they are virtually riding on a bigger boat, that requires greater force for acceleration).

For regular people, it presents the opportunity for a more extensive workout. In lower damper values, you are applying less force quickly, while for higher values, you are applying more force which is spread across the whole motion. It not only helps in pumping up your heart but also increases overall strength. Quite a workout right?

Pillar #3 – It’s Built like a Tank

The premium quality build of the Model D, ensures that it lasts a lifetime. From the flawless motion of the saddle (seat) on the frame to the handle that has a nickel-plated chain, the entire framework, is built to last, and last long. You can find Concept 2 rowers, in the gyms where they are used by multiple users, day in & day out. They are used by multiple professional rowers, and the machine keeps working for years. It is designed to handle abuse, Period!

Although, you will have to do regular maintenance, like oiling the flywheel or cleaning the frame to minimize friction, but these task won’t take much time, and your machine will last for years.

Apart from these, there are other notable features that we like: –

  • The Machine is foldable, and can be stored easily.
  • The pedals (or the footrests) and the handles are ergonomic.
  • The seat is quite comfortable.
  • Model D has a warranty of 2 to 5 years depending on the component.

The Bad

They are no major cons that we can pinpoint at, but there are two issues, that people have with this, and we are going to address them.

  1. Price – This machine, doesn’t come cheap, and is one of the most expensive indoor machines that you can buy. But for the price, you get a full-body workout, a virtual trainer guiding you through the whole process, smooth flywheel resistance and adjustable damper settings, for a more extensive workout and to top it all off, industry grade build quality.
  2. Noise – Yes, this is a flywheel machine, and such machines are loud. But you are buying this for an extensive workout and the noise is small bargain for that. Frankly, if you are planning to train in a library, then don’t buy this, but if that is not that case, the noise won’t be a major hindrance.

Sum It up Please!

The Model D is a rowers dream. It nearly resembles the real riding experience, and for regular people, it is hands down the most extensive cardiovascular workout that you can get from a training machine.

And to know, how much will all this cost you, click on the link below.

#2 Recommendation : Concept 2 Model E

Concept 2 Model E or as we like to call it Concept 2 Model D Refined Version, is a beast of machine. Model D was also already wining rave reviews from Fitness Trainers and even Professional rowers, so when Model E was launched naturally a lot of hype was created.

To be honest, it is not a major upgrade from the Model D, but it comes with certain refinements that appeals to a certain subset of people. In this review, we share everything good with this rower and also answer the ‘million-dollar question’, Model D or Model E?

But first, if you are unsure what an indoor rowing machine can do for you, then we have a quick recap for you. When you train, on a rowing machine, you essentially stretch every muscle of your body. It is great if you are warming up, and pumps oxygen to your muscles.

For those of you looking to lose weight, then this machine gives a huge boost to your cardiovascular system. It increases the heart rate, which in turn has a positive effect on your body metabolism. This helps you burn fat faster, and also increases body strength.

Now let’s get to the review. In terms of operation, Model E is exactly similar to the Model D, and carries the same awesomeness in terms of performance.

Performance Monitor 5 & Flywheel Resistance

The PM5 acts as a virtual trainer for you. Apart from giving data for basic metrics (like distance, calories burned etc.), it has some nifty features that help you train better.

It has preloaded workouts, which can help newbies get accustomed to the machine and helps them maximize their performance on the rower. It also comes with preloaded games, that make the whole training session interesting.

With a USB cable, you can transfer all your data to your laptop, and the PM5 monitor is also compatible with third party software’s.

The wheelbase is home for flywheel resistance set. The resistance in such systems increase when the user puts in more effort. This helps the user to get a more efficient workout.

The damper settings on the right, change the amount of air that enters the wheelbase. This is done to stimulate size variations of boats.

For example, at lower values, the rower machine will feel like a sleek boat that can achieve faster acceleration quickly, while at higher values, it feels like a bigger boat, that requires greater force for acceleration. For training purposes, at higher damper value, user would have to exert more force to complete the motion.

Refinements – Difference between Concept 2 Model D and Model E

The most noticeable difference in the Model E is the height. The seat in the Model E is located at a height of 20” as compared to 14” in the Model D. This height is similar to a standard chair.

The increased height, particularly helps people with balancing issues or elderly, as it is easier to get on an off a Model E compared to the Model D.

Secondly, the Monitor Arm in the Model E is fixed. This gives the user a direct view. In our opinion, fixed or moving arm doesn’t have much difference and the user has clear view, either way.

Finally, the Model E uses a nickel plated chain where the hosing is fully enclosed. The coating on the frame is also slightly better than the model D. These refinements decrease maintenance tasks on the machine, by increasing the durability of the individual components.

They have no direct impact on the performance of the machine, and training is exactly similar on the Model E as it is on the Model D.

Model D Vs Model E – Which one to Buy?

If you are middle aged or have some balancing issues then, in the long run Model E seems a much better option. Furthermore, it requires lesser maintenance, which again proves to be a big PRO in the long run.

Other than that, it is better to save money, and buy the Model D which offers the same quality performance and durability.

About Concept 2

Founded by two brothers in 1976, Concept 2 has grown from strength to strength.

From launching the first model (Model A) in 1981, which was basically built from bicycle components, the company has brought a technological revolution in Indoor Rowers after launching Models like Model D and Model E, which are regarded as, one of the most technologically advanced indoor training machines.

Apart from manufacturing, accessories like oars, Concept 2 specializes in two kinds of training equipment: –

Indoor Rowers – Concept 2 rowers are the flagships of the company. Trusted by professional rowers, this one is designed to give your cardiovascular system a major boost. The whole rowing motion, gives you a full body workout, that helps in building muscle strength and also burns through fat.

Concept 2 Model D and Model E, can be found in many gyms across the country, and it is the preferred equipment in World Indoor Rowing Championship. Concept 2 rowers are the ‘Gold Standard’ in the fitness community.

SkiErg – SkiErgs launched in 2009, stimulate the experience of Nordic Skiing. It helps increase poling strength among professional skiers, and gives a thorough upper-body workout, and at the same time boosts your body metabolism, helping your burn fat quickly.

Now we believe there are two significant hallmarks that set the Concept 2 Machines apart and establish them as ‘Industry Leaders’. They are discussed below: –

Performance Monitor – The Virtual Trainer

Now most training equipment have monitors which show basic data like distance covered or calories burned, but with certain tricks up its sleeves, the Performance Monitors act as your Personal Virtual Trainer.

First, you get preloaded workouts with machine, which guide you through the whole session, and help you achieve a particular target. First-time users use this to get accustomed with the machine.

You also get pre-installed games, which give you different targets in the training session, thus making the whole session more challenging and fun. The best part however is that, you can connect the monitor with your laptop, and can track all your data through a third-party software.

Such software offers other features which help you compete with anyone around the world, thus expanding the reach of your workout. You can also compete with your family members, using the same machine and data can be stored for up to 5 different users.

All in all, you get assistance with your workouts, you can compete with anyone in the world, you can track all your data and set targets and also make your workouts more fun.

Flywheel Resistance and Damper Settings

All Concept 2 machines use flywheel resistance. In such machines, the harder you push, the more effort is required. Unlike magnetic resistance, where a single resistance is maintained through the entire workout, in flywheel machines, user can alter the resistance level, by changing the amount of effort he or she puts in.

This helps in giving a more extensive workout, and develops strength.

The wheelbase of both the rower and SkiErg, have damper settings which can be altered, to change the amount of air that gets into the wheelbase. This makes the indoor experience comparable to the actual world.

For example, in case of rowing machine, a lower damper value, will give the experience of a small boat while higher damper settings, will give the experience of rowing a bulkier boat.

Similarly, in case of SkiErg, higher damper value, will be similar to a higher leap while lower damper value will be equivalent to lower leaps.

For professional rower or skiers this helps them to train for different environments, but it serves incredibly well for fitness purposes too.

At higher damper values, you have to exert more force in order to complete a rep, and this helps building muscle strength and endurance. It also helps in losing more calories, quickly.

However, the choice of damper value depends on the user and target he or she is trying to achieve, but the spectrum of the workout you get with Concept 2 machines, is unparalleled.

Apart from these major hallmarks, there are few other things which make Concept 2 Machines, a good investment: –

Industry Grade Construction – Concept 2 machines are built to last. Right from the frame to the resistance set, everything is quality tested and made with durable (and long-lasting materials).

Concept 2 equipment’s can be found in gyms and colleges where there used by several users’ day in and day out, and yet the continue to perform without a hiccup.

Warranty – The confidence Concept 2 has on its machines, is reflected in the warranty. You get a two-year warranty for moving parts and a five-year warranty for the frame. So if by any chance, your machine breaks down, Concept 2 has you covered.

Low Maintenance – Thanks to the superior built quality, the maintenance required is comparatively lower. Mostly you will be required to the oil the chain and clean the frame, to keep it friction free.

In the Concept Model E and the latest model of SkiErg, the construction is further improved, thus the frequency of maintenance is further reduced.

The Dark Side of Getting a Concept 2 Rowing Machine

There are two major issues with Concept 2 machines, and in this section we will be talking about them.

Noise

Concept 2 Machine are termed as ‘loud machines’. However, the noise produced is because of the resistance model. Flywheel machines are generally loud as they involve generation of eddy currents.

Secondly, with variable damper settings, Concept 2 Machines alter the amount of air getting into the machine. This again has a direct impact on the noise.

To be honest, noise cannot be considered as a major con. If you are planning to workout in the basement and want to watch the TV with it, you will have some issues with hearing but at full volume, the noise produced by the machine won’t be a major hindrance.

Moreover, the level of workout you get is exceptional, and the loud noise is the compromise you would have to make for this.

Price

The major concern people have before buying any Concept 2 machine is the price. They don’t come in cheap but few have few points that you would like to consider –

a) You get best in class resistance settings with added functionality of damper adjustment, making the workout way more extensive.

b) These machines are built to last, and essentially are ‘life-time investments’. So you won’t have to worry about replacing or upgrading your machine and you can continue to train on them for years.

c) Finally even if somehow, your machine gets faulty, you are covered by the generous warranty offered by Concept 2

Concept 2 machines come in the price bracket of $700 – $1200, and for the price, in our opinion you are getting exactly what you are paying for.

Conclusion – Who should buy from this brand

If you are looking to lose weight or want to boost body metabolism, Concept 2 machines are the highly recommended. The whole rowing and skiing motion, burns down fat, and with increased metabolism, you burn fat rapidly.

Once you have achieved your weight loss goals, this machines is great to warm up before heavy lifting and stretches major muscles of your body. It also helps in building strength and endurance.

All in all, this serves one piece of equipment you can use for all kinds of fitness targets.

For other users, also this boosts your cardiovascular system and is perfect for all-body workout.

However, it comes at a premium price point, and it clearly is not for everyone. We recommend this only to those who are serious about fitness and workout is part of their daily routine.

For beginners or occasional workouts, you can go for equipment made by stamina, as they come at a lower price point.

 

Aug 30

7 Ways to Build Strength and Muscles without hitting the Dumbbells

By frealfitness | Move

While many fitness freaks believe it, the reality is you don’t always need barbells or dumbbells to gain strength and build muscles. If you are the one struggling to create a new personal dumbbell press record by lifting heavier every week after week, perhaps it’s time to try a few alternatives.

Stop focusing only on lifting dumbbells as a way to get stronger, instead consider supplementing you strength training and muscle building program with the following modes of alternate training.

Gymnastics

Gymnastics

There is no doubt that gymnasts are some of the strongest athletes in the world. Take for example the former gymnasts Andrew Speer; owner of Speer Strength in New York City is one of the lightest men to ever successfully complete the Russian Kettlebell Challenge, “Beast Tamer.” In this, he had to perform a single-arm press, a pistol squat, and a pullup—each with a 48-kilogram kettlebell. In the weight room he credits his success to his years of gymnastics training.

This type of training provides various benefits to those willing to commit to the process. You have the opportunity to increase relative strength, mobility, strength endurance, kinesthetic awareness, and more. Moreover, the significant time spent under tension and the intense full-body muscle contractions lead to considerable gains in hypertrophy, lean muscle mass and fat loss.

Gymnastics drills like hollow body hold, arch body hold, frog stand, forward rolls, bent-arm chin hang, and standing pike stretch can really help you get started toward long-term growth. Like any endeavor in life, the only thing required here is a consistent work ethic.

Kettlebell Training

kettlebell-swings-in-TPS-MEthod

Image Credit

Kettlebells are the trendiest thing in weightlifting since protein shakes, and the benefits of these oddly-shaped weights extend far beyond strength gains. When used correctly, these are extremely effective tools for providing full-body strength and conditioning. Since the weight is not evenly distributed, working out with a cast-iron kettlebell forces your stabilizer muscles to work harder. As a result, you carve your core, shape your shoulders and back, tone your butt and arms, shed a few dress sizes, and build power and boost endurance.

The best part? Kettlebell training is accessible and practical for all. From an elite sports person looking for an edge to a beginner looking to discover the world of fitness for the first time, all can benefit.

The only problem here is that kettlebells are often used incorrectly. Just like anything else in life fundamentals are the key to success in this training, and the fundamentals of kettlebell training boils down to six exercises.

Cross-training

Cross-Training

Cross-training is athletic training in sports other than the athlete’s usual sport. The goal of this training is improving overall performance. Mostly in reference to running, this type of workout takes place when a runner trains by doing other kind of fitness workouts such as cycling, swimming, or strength training in order to supplement their running. It helps to build strength and flexibility in muscles that running does not utilize. Moreover, it prevents injury by correcting muscular imbalances.

The trick here is to approach cross-training as a runner. They have their obvious strengths such as endurance, power, and tenacity, but within these lies the potential for weaknesses- poor flexibility, neglected upper bodies, and quadriceps that overpower their hamstrings. We point you these seven super effective cross-training methods that apart from the usual benefits will prevent boredom and burnout. Just don’t let them take over your workouts.

AcroYoga

AcroYoga

A unique expression of an ancient practice, AcroYoga is a blend of acrobatics and yoga. This combination of workout is not only athletic but also aesthetic. In terms of style and movement, this activity resembles gymnastics. Also known as Yoga of Trust, in this one partner acts as a base and the other performs asanas actively with the support. It benefits both the performers immensely, and enhances the feeling of trust and builds a deep connection between them, besides building stronger bodies.

Among the many variations of yoga available today, Acroyoga stands out because it’s a focused and fun way to work on flexibility, mobility, and core strength. Its practice can mold the overall personality of the participant by improving physical, mental, and spiritual aspects. If you are new to this practice, this classic sequence for beginners will help you get started.

Bodyweight Training

Basic_Bodyweihgt_workout1

Image Credit : Onnit

Bodyweight training needs to be a part of your workout routine if you want to build muscle, burn those extra pounds, and enhance your overall athleticism.

While not everyone needs to or should lift dumbbells, bodyweight exercises are essential. And the best part about them is they can be done anywhere at any time. These exercises are simple, effective way to improve strength, balance, and flexibility without any machinery or extra equipment.

We are not just talking about basic sit ups, pushups, and air squats; we are talking about these 50 bodyweight exercises that cover everything from legs and shoulders to chest and abs. They are very natural and can be done pain-free by most people.

Overall, if you are looking to stay fit (build strength, some muscle, and stay lean), but can’t go to the gym, bodyweight workouts might be perfect for you.

Tabata Training

Group of adults participating in a fitness class.

Perhaps the hardest workout you will ever do in your life, but it’s worth it. An exercise developed in the 70’s for Japanese Olympians, Tabata is high-intensity interval training. It is attractive because it offers the maximum benefit with the least amount of time. The basis of this workout is 4 minutes of intense training. A good example is sprinting for 20 seconds and then walking for 10 seconds. Repeat 7 more times to complete a total of 8 sets which equals to 4 minutes.

While you can do Tabata training with just about any exercise, it’s best to start with the one you are very comfortable with. Also, choose an exercise that gets the whole body involved, or at least the major muscle groups. Because this training is more of a formula than a specific workout, the possibilities of this program are nearly endless. How about doing bodyweight exercises in Tabata style? Take a look at this list of classic Tabata moves to get started.

Pilates

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Pilates is a method of exercise designed to stretch, strengthen, and balance the body. With systematic practice of specific exercises together with focused breathing patterns, it yields numerous benefits. It emphasizes proper postural alignment, core strength and muscle balance. While it may sound intimidating to many, it’s a great way to build strength in your core muscles for balance, flexibility, and better posture.

A common misconception about Pilates is that it’s only for professional dancers or serious athletes. While these groups first adopted this workout, they aren’t the only ones who can benefit from this type of training. Here are 15 Pilates moves that help you get results as a beginner.

Aug 20

17 Post Workout Meal Ideas: You Can Cook in Under 15 Minutes

By frealfitness | Eat , Post Workout

Whether you are working out to lose weight, build strength, or just feel good, hitting the gym is only half of the battle to get best results. Because the post-workout foods you consume play the biggest role in helping you reach your potential.

While everyone has different opinions, there is one solid, unchanging fact about the post-workout meals that the food that works the best for one after exercise may not be the best for others.

That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

While everyone has different opinions, there is one solid, unchanging fact about the post-workout meals that the food that works the best for one after exercise may not be the best for others. That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

While everyone has different opinions, there is one solid, unchanging fact about the post-workout meals that the food that works the best for one after exercise may not be the best for others. That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

That’s why we point you these 17 different meal ideas that you can try to boost your exercise recovery. Did we mention that these are quick and easy too?

Curried Egg Salad

Curried-Egg-Salad

Whether spread between two pieces of whole wheat bread or topped on a bread of greens, this curried egg salad is a tasty, quick, and healthy meal to whip up. All you have to do is just peel the hardboiled egg and mash it in a small bowl. Stir in some ingredients like mayonnaise, fresh cilantro, and scallions and mix until well-combined. Place the mixture on 1 piece of bread, and top with pepper, salt, and second slice of bread. Enjoy!

Ginger Stir-fry with Chicken and Bell Peppers

Ginger-Stir-fry-with-Chicken-and-Bell-Peppers

A great, tasting meal with a lot of nutrients, and making it is no-brainer. Simply sauté some lean protein such as diced chicken, and toss in some ginger for flavor. Add in a sliced bell pepper for a healthy dose of vitamin C. Enjoy it with brown rice and get a nice kick of dietary fiber.

Protein Rich Pancakes

Protein-Rich-Pancakes

These pancakes are perfect for those who are looking to retain muscle tissues when trying to lean up. Mix four egg whites along with some rolled oats, cottage cheese, hint of baking powder and pure vanilla extract. Cook on a preheated griddle until it bubbles. Then flip and let it cool for another 30-60 seconds. Top with banana slices or fresh berries.

Tuna with Crackers

Tuna-with-Crackers

Pick a can of Yellowfin tuna and add a handful of crushed whole grain crackers. For flavor, add a dab of extra virgin olive oil, pepper, mustard, and chopped up pickles. This is a perfect on-the-go meal especially for those hitting the gym between their work breaks. Moreover, it’s simple and cost-effective.

Egg Scramble

Egg-Scramble

You would agree that nothing says post-workout meal like eggs, especially when it’s time for breakfast. But as plain egg whites just get too boring we have a delicious scrambled egg meal idea for you. Scramble 4 whole eggs along with 2 added egg whites and add a cup of chopped mix veggies which may include onions, mushrooms, spinach, and red bell peppers. Want some more protein? Add some diced bacon or lean ham.

This post-workout meal is perfect for those who need less calories and carbs, but a lot of protein to retain muscle and fat to reduce hunger.

Protein Shake with a Difference

Protein-Shake

Liquid meals are very convenient, and above all easily digested and quickly absorbed. Make sure to select your protein powder very carefully, and look for the one that offers a mix of protein and carbs. For a shake with difference, mix powder with frozen berries and water. The whey powder will provide the protein, and the berries will provide the carbs.

Bowl of Veggies

Bowl-of-Veggies

When it’s about post workout meals, you can never go wrong with a bowl of vegetables. Toss raw veggies like broccoli, carrots, and pepper slices in olive oil, salt and pepper, or sauté a variety of vegetables such as spinach kale, and mushrooms, and enjoy it on top of a protein source.

Sunbutter and Dates

Sunbutter-and-Dates

It is an ideal combination to enjoy after workout. As dates are high in potassium they help to revitalize post-workout, and flush out any excess salt and water weight. And the Sunbutter provides you the much needed protein.

Peanut Butter Banana Smoothie

Peanut-Butter-Banana-Smoothie

A banana, some peanut butter along with protein powder, almond milk, and a hint of cinnamon is what you need to make this protein-packed, rejuvenating smoothie. If required, add in a handful of spinach or kale to add some minerals.

Protein Popcorn

Protein-Popcorn

One of our favorite post-workout snacks is a bag of fat-free or low-fat popcorn with a scoop of chocolate whey protein powder. Sprinkle it after you take it out from the microwave and shake it well. As popcorn is one of the best whole-grain sources it helps to replenish glycogen storage after working out, and the whey powder nourishes the muscles and helps with recovery. This quick and easy meal is great for both endurance and resistance type of workout.

Herb Chicken Tofu Burger

Herb-and-Tofu-Chicken-Burger

After a high intensity workout, it’s important to feed the tired muscles with protein. And this herb chicken tofu burger will do just that. In a medium bowl, mix tofu crumbles, chopped onion, spices with the ground chicken. Use the mixture to form medium-sized patties. Put them on oiled grill and cook for 8-10 minutes, flipping once halfway during the cooking time. Enjoy with your favorite condiments!

Green Vanilla Almond Shake

Green-Vanilla-Almond-Shake

A great option for a meal on the go, this protein-rich shake helps your body recover after a workout. All it takes is a healthy dose of leafy spinach, bananas, almond butter, coconut milk, and a scoop of protein powder. And it tastes good too!

Hummus-Crusted Chicken

Hummus-Crusted-Chicken

When you really need something fancy with minimal preparation time, make this. Top the chicken with store-bought hummus, and bake it atop a bed of fresh veggies. The result is a delicious meal that will have you drooling. And the leftovers are awesome, too!

Mexican-Quinoa

Mexican-Quinoa

With less than 15 minutes of preparation time, this Mexican inspired dish will rejuvenate your body after exercising. Heat olive oil in a large skillet, and add garlic and jalapeno. Cook stirring frequently until fragrant, say about 1 minute. Stir in quinoa, vegetable broth, tomatoes, corn, beans, cumin, salt, and pepper. Bring to boil, and let it cook for a few minutes. Stir in cilantro, avocado, and lime juice.

Almond Butter Pomegranate Quesadillas

Almond-Butter--Pomegranate-Quesadillas

If you are looking for a quick and easy post-workout meal these quesadillas are for you. Loaded with protein-rich almond butter, potassium-rich bananas, and fresh pomegranate, these come together in just minutes. Prepare quesadillas by spreading almond butter on each tortilla. Top half quesadilla with sliced banana, pomegranate seeds, and cinnamon. Then, fold the tortilla in half. Cook it for about 3-4 minutes on each side or until it begins to brown.

Chia Seed Recovery Drink

Chia-Seed-Recovery-Drink

When you are short on time, this chocolate chia drink will help replenish your body post workout — and you can drink it on the go! Simply add some chocolate coconut water and chia seeds to a blender, and let it rest for 8-10 minutes. Now add a frozen banana, some almond butter, hemp seeds, flax seed meal, and ice cubes. Blend and enjoy the healthy, delicious shake.

Quinoa Salad

Quinoa-Salad

A quick and easy healthy quinoa salad loaded with lots of fruits and veggies, and dressed in sweet balsamic and zesty lime juice. Simply cook quinoa according to package instructions, and combine it with red onion, mangoes, red bell pepper, coconut, almonds, cilantro, raisins, lime juice, and balsamic vinegar. Enjoy!