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    5 Ways to Warm Up More Effectively

    Over the past few decades, the world has evolved to understand the myriad benefits of an active lifestyle. With each passing year, more and more people look to start some kind of fitness journey in an effort to live a better, longer and healthier life.  

    We set goals, envisioning the best versions of ourselves, and develop routines that will keep us on track. We stick to our plans and those routines soon become everyday elements of our new lifestyle. We start seeing the fat loss, we notice those muscles popping out, and we even realizing a new sense confidence in ourselves.

    You’re on your way to become that best self when...




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    Why Your Detox Is Bullshit

    Cleanses and detoxes seem to have taken hold as a trend in the diet industry. A cleanse or detox diet usually restricts specific types of foods or entire food groups. Sometimes food itself is even restricted for a few days, and miracle juices full of empty promises replace it. This idea that you need to purchase an overpriced system sold by some pyramid scheme to flush out toxins is straight nonsense.

    What’s a toxin anyway?

    I imagine Dr. Oz and friends love this word because it sounds intimidating, sparking action among soccer moms and gym rats alike. There are two main types of toxins, endotoxins and exotoxins, which are a part of everyday life. Endotoxins are byproducts of the body’s normal functions. An example of an endotoxin is human waste. Exotoxins come from the environment. We can introduce exotoxins into our body through food and drinks, but they are also in the air we breathe and even absorbed through our skin.

    This Just In: Your Body Detoxes Itself

    Detoxification refers to the metabolism and excretion of toxins. Your liver, kidneys, intestines and colon are all organs that play a role in your body’s natural detoxification process. Toxins leave the body through breathing exhalation, feces, sweat and urine. Your liver cleanses your blood. Your kidneys filter waste in the body and excrete it through urine. Your intestines and colon absorb nutrients and water, letting waste bypass and leave the body as feces. Your body is constantly going through its natural detoxification process, every single day.

    How to Help Your Body

    Before you take the BeachBody “Which Cleanse is Right for You?” quiz, take a step back and examine the eating patterns you engage in on a daily basis. Making realistic healthy changes can help support your body’s natural detox process. Drink plenty of water to stay hydrated throughout the day. Make sure to eat your fruits and vegetables, about 5 to 9 servings per day. Include fiber in your diet from nuts, seeds, vegetables and whole grains. Eat fermented foods with naturally occurring probiotics like kefir, sauerkraut and yogurt. If you aren’t a fermented foods fan, high-quality probiotic supplements might be a good option for you. These healthy eating habits promote bowel regularity, which is good indicator of the body’s ability to detoxify itself.

    Wait, so this isn’t a 10 day cleanse?

    If you want a truly healthy and sustainable lifestyle, you need to throw this idea of fad diets, cleanses and detoxes out the window and never look back. If there was a “21 day fix” to eternal health, the billion dollar diet industry wouldn’t exist. Your body isn’t designed to drop five pounds in five days. The secret to fueling your body to achieve your goals is to commit to a healthy lifestyle. If it’s overwhelming to suddenly adapt these healthy eating patterns mentioned, just work on tackling them one at a time. The key is to be patient, and be consistent. I know this concept doesn’t sound as glamorous as the Fit Tea promise, but I can tell you- it actually works.


    Announcing The SOFLETE Nutrition Program (With Teddy Bear Night Night Cookie Dough Balls)

    Months ago we began digging deeper into the production of a SOFLETE cookbook in response to requests from our customers and athletes. As we did so, the amount of information and the quality of information we wanted to include continued to grow past simply creating tasty gains making recipes to including answers to the stream of questions about calories, macros, nutrients, and timing. As we tried to incorporate all of this knowledge, the project scope grew past delivering a static piece of nutritional information.

    We've recently brought a full time Registered Dietitian Nutritionist on staff. She will be doing live Facebook Q&A sessions, writing weekly blog posts, and most importantly, writing the meal plan that will soon (6 weeks-ish) be included with every training subscription offered by SOFLETE. This meal plan will give options for goals, like cutting, maintenance, bulking, high performance, etc. It will also tailor portion sizes to you individually.

    Each day will include overall caloric intake and macros, as well as breakdowns of each of the aforementioned for individual meals and snacks. All meals and snacks will come with recipes, and while not all will include pictures in the beginning, eventually every recipe will have one. This will be exclusively available through the app, and while it will be a free addition to training programs, it will also be available as a stand alone subscription.

    Without further ado - here's the magical recipe for Teddy Bear Night Night Cookie Dough Balls - quite possibly the greatest food on earth.


    • 1 can of chickpeas or garbanzo beans
    • ¼ cup peanut butter
    • ½ cup honey
    • 3 scoops of Cinnabun Teddy Bear Night Night
    • 3 teaspoons pure vanilla extract
    • ¼ teaspoon salt
    • ⅛ teaspoon baking soda
    • ½ cup mini chocolate chips

    Kitchen Tools

    • Can opener
    • High powered food processor
    • Measuring cups
    • Mixing bowl
    • Strainer
    • Spoon


    1. Rinse and drain chickpeas in a strainer. Pat dry them dry and place them in the food processor.
    2. Add peanut butter, honey, pure vanilla extract, salt, baking soda, and just 1 scoop of Teddy Bear Night Night (TBNN) to the food processor. Blend on low or medium speed until smooth. Add one more scoop of TBNN and blend until smooth. Add the last scoop of TBNN and blend until smooth.
    3. The cookie dough will be a little warm from the food processor, so refrigerate the dough until it’s cool to the touch. (About 20 minutes or more depending on how warm the dough got.)
    4. After letting the dough chill, scrape it out into a mixing bowl and add the chocolate chips. Gently mix in the chocolate chips, and then you are ready to make the cookie dough balls.
    5. Roll the cookie dough into 1.5 inch balls. You want 15 balls total, so 5 balls is one serving of TBNN.
    6. Refrigerate the leftovers. When having the refrigerated TBNN cookie dough balls, let them sit out for a few minutes to thaw into gooey deliciousness.

    Macro Breakdown

    648 calories

    20 grams fat

    86 grams carbs

    31 grams protein


    Anabolic Window or Anabolic Barn Door?

    You don’t have to dig too deep into the internet before you will come across researchers and bro science experts alike referencing a supposed sweet spot called the “anabolic window”. This anabolic window refers to the maximal window of opportunity for the protein and carbohydrates we eat to best enhance body composition and future athletic performance. This limited time window is thought to exist immediately after training and common knowledge dictates that it must be followed in order to optimize training-related muscular adaptations. Current thinking is that you won’t build muscle if you don’t eat your protein and carbohydrate packed post-workout snack within 30 to 60 minutes following your workout.

    This idea of the anabolic window has been researched for almost three decades. In fact, the post-exercise time period is thought to be the most important moment in nutrient timing. After intense training, our bodies are depleted and looking for fuel to rebuild to be bigger and better than before.

    Carbohydrates and protein are the fuel our body needs after training. Carbohydrates are needed to replete glycogen stores, which are the stores of carbohydrates found in the body that are used to fuel physical activity. Protein is needed to halt muscle breakdown and switch gears into muscle building. Furthermore, this combination of protein and carbohydrate intake spike our insulin levels. Insulin is considered an anabolic hormone that helps our body stop the breakdown of muscle post-exercise and possibly stimulate muscle building.


    Let’s Talk Timing

    The anabolic window theory claims that in order to maximize muscle building you must ingest the above mentioned post workout fuel during this magical time window. Some research suggests that the anabolic window exists within one to two hours, while other research indicates that this window can exist for up to four to six hours. After years of trying to figure out exactly when the anabolic window opens, the research is still inconsistent.

    Here’s what we do know. After training, your muscles are sensitive and ready to absorb the much needed nutrients. This muscle sensitivity can last up to 24 and 48 hours after exercise. So maybe this “anabolic window” is actually more like an anabolic barn door. It isn’t the end of the world if you can’t get your post-workout snack in within an hour. Your body can reap the benefits for hours and hours to come.

    Yes, it’s true that your post-workout snack should be consumed sooner rather than later, but it’s also true that your meal and snack patterns continue to matter following that initial post-workout snack. Your workout has made your muscles sensitive to the absorption of the nutrients we get from food and supplements for up to 48 hours, so being consistent with your intake of high-quality nutritious foods has just as much benefit as getting fuel in during the anabolic window.

    The Take-Away

    The anabolic window is actually more like anabolic barn door. Food consumption for 24 to 48 hours following exercise can enhance body composition and future athletic performance. Post-workout snacks should be consumed at your earliest convenience since your muscle are needing that fuel following exercise, but the idea that it only matters for hour after exercise is false. To optimize training-related muscular adaptations, we need to think about the bigger picture and be consistent with healthy, nutritious meals and snacks to keep reaping the benefits of hard training.