Strength and Fitness

This no-excuse Tabata workout only requires a set of dumbbells — and some grit! Tabata. Just the mere mention of this four-minute workoutcanstrike fear into the heart of the most formidable of athletes, and for good reason. “A Tabata is just as mental as it is physical,” says Vanessa Serio, NASM-CPT, ACSM, owner of The Top Strength Project in Providence, Rhode Island. “Your goal is to push past your comfort zone to get the results you want.” This workout, designed by Serio, triples the traditional format, stringing together three Tabata couplets to create a 12-minute workout. “This is a great way to get in some movement on those impossible, fit-it-all-in days,” she says. “You can also use it as a fun finisher.” Make sure, however, you’re delivering 100 percent effort. “You should work at an all-out pace while using correct form,” Serio says. “Yes, it is going to burn, but it’s only 20 seconds. Then you get to rest — a little!” The 12-Minute Total-Body Tabata Choose a set of dumbbells between 5 and 15 pounds, depending on your fitness level. Repeat each couplet four times. Complete all four rounds of one couplet before moving on to the next. Couplet 1 Couplet 2 Couplet 3  Oxygen Magazine Squat with supinated press exercise Squat with Supinated Press Stand with your feet shoulder-width apart and turned out slightly from your hips. Hold a set of dumbbells at your shoulders with your palms facing rearward, elbows bent. Push your glutes back and bend your knees to lower into a deep squat. Then drive through your heels and explode to standing, pressing the dumbbells up overhead to full extension. Lower the weights and repeat. Trainer’s Tip: Keep your core tight and use that upward driving force to get those weights overhead.  Oxygen Magazine Dumbbell slide plank exercise Dumbbell Slide Plank Place a dumbbell on your right side on the floor, and get into a plank with your hands directly underneath your shoulders and your head, hips and heels aligned. Place your right hand on the outside head of the dumbbell and push it underneath your body to the left side. Repeat with the left hand. Continue, alternating sides. Trainer’s Tip: Tuck your tailbone and squeeze your glutes to keep your hips stable — no rocking side to side!  Oxygen Magazine Alternating sumo squat to curtsy lunge exercise Alternating Sumo Squat to Curtsy Lunge Hold a set of dumbbells at your sides and stand with your feet outside shoulder-width apart, legs and feet turned out from your hips. Bend your knees and lower your glutes straight down toward the floor, chest lifted and knees tracking over your toes. Return to the start, then step your left foot across and behind your right on the diagonal, keeping your hips square, and bend both knees to lower into a curtsy. Return to the start. Continue, alternating sides. Trainer’s Tip: Do these slowly and with deliberation, and make sure your knees are always tracking over your toes.  Oxygen Magazine Pop squat with forward dumbbell press exercise Pop Squat with Forward Dumbbell Press Stand with your feet hip-width apart and hold a dumbbell with both hands in front of your chest. Quickly jump your feet apart into a wide stance and bend your knees to lower into a squat as you press the dumbbell straight out in front of you at shoulder height. Quickly jump your feet back in and pull the dumbbell into your chest. Trainer’s Tip: The forward press should be a quick and punchy;out-and-in; keep your core tight to protect your lower back as you press the weight forward.  Oxygen Magazine Dumbbell woodchopper exercise Dumbbell Woodchopper Hold a single dumbbell with your arms straight and stand with your feet shoulder-width apart. Pivot to the right on the balls of your feet and bend your knees, reaching the dumbbell toward the floor in front of you. Pivot back through the start and to the left side, extending your legs and reaching the dumbbell up overhead. Complete all reps on one side before switching. Trainer’s Tip: Lock your arms into place and keep them straight as you rotate, moving your arms and torso as one unit to move the dumbbell diagonally up and across your body.

When it comes to protein powders, we’ve really seen it all these days as hundreds of creative social media gurus have thankfully shared countless recipes to take our morning shake from water and powder to a Michelin star worthy masterpiece complete with photo shoot and recipe. While most of us can easily lose ourselves in scrolling through these decadent and healthy treats, we don’t always have the time to put them together. In some cases, it takes days of searching to even collect the necessary ingredients! In our busy lives, this becomes very inconvenient, and we revert back to water in a shaker bottle in hopes of ignoring our taste buds until the weekend. While Terra Origin has worked really hard to make sure that all of their supplements taste amazing even when just mixed with water, they also understand that life should be enjoyed and that means every breakfast, lunch, snack and protein shake should make you smile inside and out! For this reason, we have taken an assortment of the best Bone Broth powders, Protein powders and Collagen powders and created five delicious recipes all under three added ingredients. We guarantee that they all taste great and the extras are all common foods in most kitchens and generic supermarkets. Mason Jar Protein This is a slight spin on overnight oats and can change your morning shake to a morning meal! The oats add in fiber which will keep you fuller for longer. Here is the base, but we have some creative combos listed below. 1 scoop of your favorite Terra Origin protein powder 1/3 cup of Greek yogurt ½ cup of organic, whole rolled oats 2/3 cup of non-dairy milk That’s it! Now grab seven wide-mouth mason jars and fill each one with the above proportions and add whatever flavors you have in your kitchen. If you’re short on time or groceries, simply mix the above ingredients and throw it in the fridge. Amazing flavors like Matcha Green Tea, Coffee, Strawberry Banana and Berry Melon will give you all the flavor you need. If you have a moment to be a bit more creative, try adding any of the following combinations. Protein Mochaccino Coffee flavored Bone Broth Protein 1 tbsp. of cacao nibs Vanilla almond milk Matcha Madness Matcha Green Tea Collagen & Probiotics Powder ½ cup fresh or frozen blueberries Coconut milk Almond Butter Cup Chocolate Bone Broth Collagen Protein Powder 1 tbsp. of raw, organic almond butter Almond milk Chai Delight Vanilla Chai Healthy Plant Protein ¼ tsp. of cinnamon Vanilla Almond Milk For those who have a little time to put into breakfast, this next option is fantastic for squeezing in all of your favorite superfoods in one tasty dish! They can also be made in advance for a richly satisfying meal on the go. Grab five bowls with lids and having a little fun. Protein Powder Buddha Bowl While the Buddha Bowl is typically grain based with an assortment of veggies, we saw an opportunity to take this simple meal prep into your mornings. Enjoy the color and variety! 1 cup of Greek Yogurt 1 scoop of your favorite Terra Origin protein powder Toppings – This can be as simple or elaborate as you like. Just think nuts, seeds, dried, fresh or frozen fruits, spices, fresh herbs and greens, superfood powders like spirulina or chlorella or grains. Take a look at our favorites! Au Naturale Unflavored Bone Broth Protein with Turmeric Choose your favorite nut, seed and fruit to toss on the top, or sprinkle with your favorite granola! Berry Blends Berry Melon Probiotic Collagen Powder ½ cup of frozen mixed berries (As the berries melt, their juices will flavor the whole bowl!) Herb Fresh Keto Collagen with MCT Fresh mint Optional: fresh dill ½ cup of thin sliced cucumber With the hot summer months right around the corner, many of us no longer feel like eating a hearty breakfast, but that doesn’t mean we don’t need one. That’s why we have three breakfast treats that will make you feel like a kid again while fueling your body for all the adult responsibilities of the day! Protein Popsicles! No, we are not suggesting steak on a stick. Check out these recipes for taking your favorite protein powder and turning it into an ice pop. We recommend getting a popsicle tray for easy loading and freezing. Most trays come in four, six or eight and to make things even easier, choose a set with easy release or silicone molds. Keep it Simple 1 scoop of your favorite Terra Origin protein powder Non-dairy milk of choice With the amazing flavors and smooth consistency of Terra Origin supplements, these will not disappoint and will meet your cool down needs in a pinch. If you would like to take your ice pops up a notch, take a look at the recipes we have for you. Amounts will depend on the space in your popsicle mold. Just make sure each one has a full scoop of your preferred supplement to meet your body’s nutritional needs! Tropical Probiotics Chocolate Bone Broth Collagen Protein Coconut Kefir ½ pureed banana The Creamery Vanilla Bone Broth Collagen Protein ¼ tsp. cinnamon 1 tbsp. all-natural, smooth peanut butter Soy milk The Green Monster Matcha Green Tea Collagen & Probiotics Powder ¼ pureed avocado Almond milk To make sure your popsicles are smooth and creamy, use an immersion blender or place all your ingredients into a blender to get the right consistency. Next time you’re wanting more than the delicious flavor on the bottle, take a look at these on-the-go recipes and take your protein shake to the next level!

Remember the old nursery rhyme, “Little Miss Muffet, sat on a tuffet, eating her curds and whey?” What exactly was she eating? And where did she get it? These are questions we should all ask ourselves as we gulp down yet another whey protein shake. Of course we want it to taste good, and we want the right ingredients on the label. We also want to know where those ingredients are coming from. Powders and shaker bottles have taken gyms and lunchbreaks by storm as Americans drink their way to fitter abs and healthier diets. The most common blends are made from a soy, whey or vegetable base, and which one is best is entirely up to your body. If you are vegetarian or vegan, you would be more interested in a healthy plant protein, but for those who consume animal products, whey is the gold standard of protein. Most of us realize whey is a product made from cow’s milk, but there is a bit more to it than that. There are actually three forms of whey that are produced, whey protein concentrate, whey protein isolate and hydrolyzed whey protein. This is where Little Miss Muffet returns. When milk is extracted from the cow, it is about 80% casein and only 20% whey. The whole milk is then heated with a little acid, like vinegar or citrus, until it separates into the curdled bits, curds, and the liquid, whey. Curds are the base of cheese and whey was once discarded before we realized it was a complete protein and really useful! The liquid whey is then sent through several more processes to convert it into the powders that we are all in love with. Whey was chosen because of it’s high concentrate of amino acids, but within those are many other great benefits for your body. It contains alpha-lactoglobulin, immunoglobulins (IgG1, IgG2, secretory IgA and IgM), lactoferrin, lactoferricin, calcium, potassium, sodium, phosphorous, folic acid, biotin, and vitamins A, C, B1, B2, B3, B5, and B12. That is quite a mouthful! For die-hard body builders, many of those words make sense, but for the weekend warrior, it is good to know that this is more than just protein. Back to amino acids. These are what the body needs to build and repair tissues like muscles. Whey is a great source of protein because it contains all nine essential amino acids, making it a complete protein. If you’re trying to bulk up, there are three amino acids that you really need: leucine, isoleucine, and valine. These are called BCAAs or branched-chain amino acids and have been proven to promote muscle protein synthesis. This is where whey protein really shines as it has incredibly high levels of BCAAs! When deciding what type of whey protein to purchase, it’s best to know a little about their final composition. Whey protein concentrate does contain trace amounts of lactose, but it also has the highest level of nutrients. As a concentrate, it is 70-80% protein with a bit of fat, sugar, vitamins and minerals filling out the rest. This combination makes it taste better than other options. An isolate is 90+% protein, and though it has less sugar and fat, it also has less nutrients. Hydrolysate is whey that has been hydrolyzed or pre-digested with enzymes to make the protein molecules smaller so they have a faster rate of absorption into the system. This is only needed for very specific athletic goals and is not commonly used outside of performance demands. With the above breakdown, the best option is a concentrate and isolate blend to have the highest nutritional availability with the most protein and still taste good. Now that we know what whey is, we must look at how to choose the right one for your system. This comes down to knowing the source. It’s not much different than when you check the source of your meats. If your chicken has come from a factory, it’s most likely been treated inhumanely, pumped full of antibiotics and chemicals for faster and unnatural production, colored and washed to make it look attractive, pumped full of water to make it look bigger, wrapped in Styrofoam and plastic and finally shipped all over the world. Or you can buy farm raised chicken that has been fed a healthy diet and allowed to grow naturally, so your body doesn’t absorb all the same antibiotics and chemicals that were put into your food. Your whey is no different. It may be a powder sold in a container, but it still started out as an animal product. If you’re going through this much effort to be healthy and fit, then making sure you are not filling your body with unnecessary and potentially harmful ingredients seems to be a natural choice. You always choose grass-fed steak in the market, so that same consciousness should transfer to your protein shake. Choose grass-fed whey protein. Sources like Terra Origin’s grass-fed chocolate whey protein gives you a chemical free choice that is the perfect isolate/concentrate blend with 25 grams of healthy protein in every scoop. Caring for your body is the very best thing you can do for yourself. Let us help you do it right!