Believe it or not, it is way harder to gain lean muscle mass than it is to lose fat. I know most of the girls, and some guys, who read this will be surprised as hell, but it’s a fact. Those who believe that they have the ability to gain muscle mass at an incredible rate are purely delusional or have some crazy gene mutation. Stop right here, no, you don’t have a crazy gene mutation.  

People don’t seem to grasp the reality of how hard it is to gain muscle mass and specially to maintain it. Yes, steroids and bodybuilding magazines don’t help fighting that perception since people link weightlifting with huge muscles because of those mags. If only people knew that in order to get a reasonable muscle volume, every condition must be met. That includes the right amount of muscle stimuli, as much as everything else like nutrition, digestion and regeneration.

Nutrient timing and quantity are of the utmost importance. Your food intake must also match caloric demand every day, for a few months. Then, digestion comes as important because your body needs to be able to digest all the nutrients. Don’t forget to think about any factor that could affect your digestion, recuperation, etc. It’s way more complex than it might looks. Once you got the gains, maintaining them is another full-time job. 

While you can’t control everything, just do your best to control what’s in your hand and you’ll get to keep results coming. Here are a few easy (and some not so easy) tips to follow to keep the muscle gains coming:

1. Create a caloric surplus

You can’t be on a diet. However, it doesn’t give you a free pass to the buffet. Don’t go crazy on the bulk up phase bandwagon because you’ll end up gaining more fat than muscles. Think quality nutrients for the win. The golden rule is 500 calories. You need to calculate your basic caloric needs, including your physical activity, and add another 500 or even 1000 calories. 

2. Maximize sleep! 

You grow when you rest, and obviously while you sleep. Aim for a good 8 to 10 hours of quality sleep every night. How can you maximize sleep? Set the mood, dim the lights, grab a book and your mind will start winding down. You have a busy schedule tomorrow? Grab a pen and paper and write down everything you have to do. Therefore, you won’t wake up in the middle of the night thinking about something you are afraid to forget to do. 

3. Increase protein intake. 

Proteins have all the building blocks to help you recuperate faster. On that note, I would also make sure that digestion is optimal. Chew your food correctly, use digestive enzymes if you have any kind of digestive issue such as heart burns, bloating or gas.  

4. Alternate phases of hypertrophy and strength

One makes the other better. Increasing your strength will give you the ability to use heavier weights on your 8 to 10 RM, the hypertrophy goldilocks zone.  

5. Use our EAA’s

Leucine activates a pathway in the body that stimulates muscle protein synthesis. People who consumed a drink with 5 to 15 grams of EAA after their workouts had a greater increase in muscle protein. 

6. Post workout nutrition

Speaking of post workout. Fast and easily digested carbs with protein should be a priority immediately after your training session for faster recovery and to replenish glycogen store. 

7. More carbs!

Your body stores energy as glycogen. The idea is to saturate glycogen stores so that the body does not use its own protein to produce energy.  

8. Drink aqua

No shit Sherlock! Such a no brainer. The body is made up of 70% water. If not hydrated properly, strength can plummet by 10% after only a few minutes into the workout. 

9. Rest as hard as you train

2 days on, 1 day off has always been the best ratio in most books and protocols. Mid-day naps can also do wonders. The best ones are quick 20-30-minute naps called “power naps”. If you sleep longer, you’ll wake up groggy and more tired.  

10. Supplements

USE THEM! Of course, you will be all natural! You must maximize recovery and workout performance by giving your body everything it needs: fish oils, amino acids, proteins, carbs, vitamins and minerals. You might have to go the extra mile and do what most people are not willing to, which is invest in order to get a great physique and better health. You don’t need to become a pill popping machine. Simple use the essentials: Amino acids, fish oils, enzymes, proteins and carbohydrate powders to add more to your plan. The reward will worth it.  

Have a good training,

Coach Eric

Filed in: ATP, bcaa, coach eric, lean mass, masse maigre

In order to stimulate maximum muscle growth, nothing is more important than intense weight training! When designing an effective weight-training program, many variables must be manipulated to get the best results possible. Sets, reps, rest periods, and tempo are all important training variables that should be taken into account.

That being said, when it comes to muscle growth, the most important training variable is choice of exercise! You must build your training program around compound movements if you want to realize your true growth potential.

Research has shown time and time again that compound movements are better than isolation exercises for stimulating muscle growth, increasing strength and improving athletic performance.

Compound movements promote greater increases in the cross-sectional area of whole muscle and individual muscle fibers, while activating satellite cells, which have a huge effect on the hypertrophy response to training!

Finally, compound movements also have a greater impact on testosterone and growth hormone secretion — two of the body’s most anabolic hormones! Take advantage of the incredible muscle-building benefits that compound movements offer by incorporating this specialized 8-week training program into your bodybuilding regime!  

Notes about the Training Program

The last set of each exercise should be done to absolute failure. 

Tempo (written as a 4-digit number) indicates the number of seconds each phase of a rep should take. The first number represents the eccentric contraction (the negative or lowering part of the movement). The second number represents the pause at the “peak stretch” of the movement. The third number represents the concentric contraction (the actual pushing or pulling of the weight). Finally, the fourth number represents the “peak contraction” of the movement (eg., when your arms are fully extended at the top of a bench press). 

Example of 2010 Tempo: 

• 2 = two-seconds for the eccentric contraction (negative part of the movement) 
• 0 = no pause at the “stretch” portion of the movement 
• 1 = one-second for the concentric contraction (pushing/pulling of the weight) 
• 0 = no pause at the peak contraction of the movement 

Phase 1: Weeks 1–4 

Monday: Chest / Shoulders / Triceps 

	Sets	Reps	Tempo	Rest
Barbell Bench Press	4	6	3011	120s
Inclined Dumbbell Press	4	8	2011	90s
Military Press	4	10	1010	60s
Upright Dumbbell Rows	4	12	1010	60s
Close-Grip Barbell Bench Press	4	15	1010	60s

Wednesday: Legs 

	Sets	Reps	Tempo	Rest
Barbell Squats	4	6	3011	120s
Sumo Deadlifts	4	8	2011	90s
Alternating Dumbbell Lunges	4	10	1011	60s
Leg Press	4	12	1010	60s

Friday: Back / Biceps 

	Sets	Reps	Tempo	Rest
Wide-Grip Chin-Ups	4	6	3011	120s
Bent-Over Barbell Rows	4	8	2011	90s
Close Underhand Grip Pulldowns	4	10	1010	60s
Seated Cable Rows	4	15	1010	60s

Phase 2: Weeks 5–8 

Monday: Chest 

	Sets	Reps	Tempo	Rest
Incline Barbell Press	4	6	3011	120s
Dumbbell Bench Press	4	8	2011	90s
Decline Barbell Press	4	10	1010	60s
Weighted Dips	4	12	1010	60s

Tuesday: Back / Biceps 

	Sets	Reps	Tempo	Rest
Close Underhand Grip Chin-Ups	4	6	3011	120s
T-Bar Rows	4	8	2011	90s
Wide-Grip Pulldowns	4	10	1010	60s
One-Arm Dumbbell Rows	4	12	1010	60s

Wednesday: Legs 

	Sets	Reps	Tempo	Rest
Front Squats	4	6	3011	120s
Romanian Dead-Lifts	4	8	2011	90s
Barbell Lunges	4	10	1010	60s
Walking Dumbbell Lunges	4	12	1010	60s

Friday: Shoulders / Triceps 

	Sets	Reps	Tempo	Rest
Standing Overhead Barbell Press	4	6	3011	120s
Upright Barbell Rows	4	8	2011	90s
Seated Dumbbell Shoulder Press	4	10	1010	60s
Close-Grip Barbell Bench Press	4	12	1010	60s

Have a good training,

Filed in: ATP, compound training, creatine, purple k

Similar to Layne Norton’s infamous power/hypertrophy routine, we put a slight twist onto the amount of reps/sets as well as variations of exercises to maximize the individual’s gains while in the gym. As noted above, all the exercises are going to be based on the individual. Some people respond better to different exercises, so use what has worked best for you in the past, whether that’s subbing squats with Smith squats or hack squats to get the best shape/gains on your legs. 

What’s nice about this outline is that for an advanced lifter who will be in the gym five times a week (not for a novice or intermediate due to the amount of strain on the central nervous system and the time needed to be in the gym) is that it gives leeway to exercise selection. We know that those who train hard and have experience under their belt know their bodies best and how they respond in the gym to different types of training. This is why the outline is made the way it is. The people choose the exercise that works, and they get it done and reap the results given time and effort with consistency and dedication. 

On the “rest” days, if the individual does decide to hit the gym. We would suggest doing low-intensity cardio such as walking on a treadmill with a heart rate of 110–130 beats per minute (BPM) to get the blood flowing and allow for as much recovery as possible for the amount of time spent in the gym. Doing high intensity interval cardio (HIIT) may cut back on recovery and really strain the legs while considering two leg days in one week. 

The focus on the hypertrophy days is executing the full range of motion and squeezing the muscle. Getting tension on the muscle is important for growth and feeling the muscle being worked. On the power days, it’s important to lift heavy with good form, but if there is some cheating involved, so be it. The point is to overload the muscle early in the week and come back later in the week and really focus on squeezing out the reps and getting the best of both worlds. 

Program

On days 1 and 2, you will be following a “power” style training with multiple sets of 5 reps. We want you to choose an exercise for your power exercise from this list, and that is the exercise you will be focusing on for 6 weeks. On your power days, you will not train to failure on any auxiliary exercise; you will stop 1–2 reps shy of failure. 

• Chest: Incline or Flat Dumbbell or Barbell Presses 
• Back: Barbell Bent-Over Rows, T-Bar Rows, Rack Chins, or Weighted Pull-Ups 

• Shoulders: Dumbbell or Barbell Military Presses 
• Quads: Squats, Front Squats, Hack Squats, or Deep Deadlifts 
• Hams: Stiff-Legged Deadlifts, Glute/Ham Raises, or Good Mornings 

On your hypertrophy days, use failure sparingly – maybe 1 set for each muscle group at most, then stop 1–2 reps shy on the others. You will do 3 sets of 10 of your power exercise on hypertrophy days to start that particular muscle group, but only use 65 percent of your normal 10-rep max weight. Focus on form and speed, and then drive the positive up quickly with authority. 

Day 1: Upper Body Power 

• Back Power Exercise 
• Auxiliary Back exercise: Incline-Braced Dumbbell Rows, Single-Arm Dumbbell Rows, Machine Rows or Lat Pull-Downs 

3 sets of 8–10 reps 

• Chest Power Exercise 
• Auxiliary Chest Exercise: Dumbbell Flyes or Machine Flyes 

3 sets 8–10 reps 

• Shoulder Power Exercise 
• Bicep Auxiliary Exercise: EZ-Bar Curls or Dumbbell Curls 

2 sets of 6–8 reps 

• Triceps Auxiliary Exercise: Skullcrushers or Cable Press-Downs 

2 sets of 6–8 reps 

Day 2: Lower Body Power 

• Quad Power Exercise 
• Leg Extensions 

2 sets of 8–10 

• Ham Power Exercise 
• Leg Curls or Single-Leg Curls 

2 sets of 8–10 reps 

• Standing Calf Raises or Donkey Calf Raises 

3 sets of 6–8 reps 

• Seated Calf Raises 

2 sets of 6–8 reps 

Day 4: Chest/Back Hypertrophy 

Chest 

• Chest Power Exercise 

3 sets: 10 reps 

• Chest Auxiliary Exercise: Dumbbell Incline or Flat Press, Hammer Strength Press (Incline/Flat/Decline) 

3 sets: 8–12 reps 

• Chest Auxiliary Exercise: Dumbbell Incline or Flat Flyes, Cable Flyes, Cable Crossovers 

3 sets: 12-15 reps 

Back 

• Back Power Exercise 

3 sets: 10 reps 

• Back Auxiliary Exercise: Barbell Bent-Over Rows, T-Bar Rows, Close-Grip Cable Rows, or Dumbbell Rows 

3 sets: 8–12 reps 

• Back Auxiliary Exercise: Rack Chins, Weighted Pull-Ups, Lat Pull-Downs, or Close-Grip Cable Pull-Downs 

3 sets: 8–12 reps 

One 60-second set of weighted hangs (add as much weight as you can and just hang for 60 seconds, spreading your back as wide as possible). 

Day 5: Shoulders/Arms Hypertrophy 

Shoulders 

• Shoulder Power Exercise 

2 sets: 10 reps 

• Shoulder Auxiliary Exercise: Dumbbell or Cable Lateral Raises, Dumbbell or Cable Rear Raises 

3 sets: 8–12 reps 

Arms 

• Bicep Auxiliary Exercise: EZ Standing Curls or Dumbbell Standing Curls 

3 sets: 6–10 reps 

• Bicep Auxiliary Exercise: Cable Curls, Preacher Curls, or Dumbbell Concentration Curls 

2 sets: 10-15reps 

• Triceps Auxiliary Exercise: Skullcrushers or Overhead Cable Rope Extensions 

3 sets: 6–10 reps 

• Triceps Auxiliary Exercise: Cable Press-Downs or Reverse Grip Cable Press-Downs 

2 sets: 10-15 reps 

You can superset bicep exercises with triceps exercises to cut down on time. 

Day 6: Legs Hypertrophy 

Quads 

• Quad Power Exercise 

3 sets: 10 reps 

• Ham Power Exercise 

3 sets: 10 reps 

• Quad Auxiliary Exercise: Leg Extensions 

2 sets: 8–10 reps 

• Ham Auxiliary Exercise: Leg Curls 

2 sets: 8–10 reps 

Calves 

• Standing Calf Raises or Donkey Calf Raises 

3 sets: 8–12 reps 

• Seated Calf Raises 

2 sets: 6-15 reps 

Have a good training,

Filed in: programme d’entrainement, purple k, training program

Intermittent fasting (IF) is a dieting strategy that requires going for 16 to 24 hours without ingesting calories of any kind. The fasting period is ‘broken’ during a short ‘feeding window’, where you consume a full day’s calories within a 4 to 8-hour time period. Millions of people have benefitted from the rapid weight loss and health benefits associated with IF, but restricting nourishment for several hours on end runs risk of elevating cortisol (a catabolic hormone) and subsequently decreasing anabolism. As such, many who partake in IF encounter plateaus in progress that are often difficult to break through, especially when the plateaus are hormonally driven by elevated cortisol levels.

A recent study published in The British Journal of Nutrition suggests that β-Hydroxy β-methylbutyrate or HMB, like that found in ATP Lab’s Myoprime, may be an ideal supplement to battle high cortisol levels in those who partake in the practice of IF. HMB is an active anabolic metabolite of the essential branched chain amino acid leucine, which resides in all human muscle cells. HMB is found in foods like avocado, alfalfa, catfish, and citrus fruits.

The Study

Eleven healthy males and females participated in this randomized, double-blind, and placebo-controlled cross-over trial, where they received an HMB supplement or a placebo (1g, 3x/day) during a 3-day meat-free diet, followed by a 24-hour fast. The researchers assessed the effects of HMB supplementation on catabolism (muscle breakdown), cortisol release, testosterone (an anabolic hormone), and resting energy expenditure (REE), during a period of acute fasting. 

The Results

Urinary HMB concentrations confirmed compliance with supplementation. Interestingly, markers of catabolism were unaffected by acute fasting; however, with HMB supplementation, the fasting cortisol response was blunted by 32%, with no effect in the placebo group! In males, the testosterone to cortisol ratio (T:C), which gives an indication of one’s state of anabolism, increased 162% from 0 to 24 h of fasting with HMB, but not placebo; this was primarily due to reductions in cortisol.

ATP Lab’s MYOPRIME

Myoprime is a premium preworkout supplement formulated with 1.5 g of patented MyoeDge HMBca, 3 g of 99.9% pure creatine monohydrate, 2 g of patented Creatine Magnapower, and 400 mg of PEAK ATP. Myoprime’s Patented MyoeDge HMBca is a unique combination of calcium beta-hydroxy-beta-methylbutyrate and vitamin D3. Research supports that HMB promotes significant muscle building and strength benefits, but gains in strength and fat free mass are only realized when training intensity is very high and vitamin D status is adequate. This is where many HMB based products fail and why Myoprime is formulated with clinically dosed MyoeDge HMBca and 1000iu of Vitamin D3. Based on the latest evidence, MyoeDge HMBca in Myoprime can help you when you are dieting, where you run the risk of driving cortisol up and decreasing your body’s state of anabolism. 

Will MYOPRIME break a fast?

None of the ingredients in Myoprime will break your fast. So, taking Myoprime during your fasting window is perfectly fine. However, to maximize bioavailability of in Myoprime’s formulation, its best to take it within the training/feeding window (creatine requires insulin to efficiently get into skeletal muscle cells).

The cortisol blunting effects of MyoeDge HMB in

MYOPRIME remain long after you ingest it.

Although the blood plasma half-life for HMB is only about 2.5 hr. Plasma HMB reaches baseline levels at 9 hr following ingestion, but 70 to 85% of the ingested oral HMB is retained in the body for further metabolism. This is why it takes about 2 weeks to note the benefits of HMB supplementation— they build over time. In the end, the Myoprime you take today, will not only help with today’s workout, but the creatine and HMBca will slowly build up and keep cortisol levels normalized, providing anabolic protection down the road.

The Doc’s Rx

The research suggests that benefits of HMB supplementation occur at doses of 1-3 grams per day, split into 2-3 doses. With ATP Lab’s Myoprime, you get 1.5 g of patented MyoeDge HMBca in every scoop, along with an efficacious dose of creatine and PeakATP. For maximum absorption of Myoprime we suggest taking up to 2 doses of Myoprime per day.

If you take MYOPRIME within the feeding window:

Your first serving should be taken 30-60 minutes preworkout, for maximum absorption take with a preworkout meal or shake containing protein/amino acids and/or carbs. Your second dose should be taken later in the day with a meal. On rest days take 1 serving when you break your fast and another with your last meal of the night.

If you take MYOPRIME within the fasting window:

Take one serving when you wake and another preworkout. If you workout first thing in the morning, take one serving preworkout and another when you break your fast.

Reference:

Tinsley G, Givan AH, Graybeal AJ, Villarreal MI, Cross AG. β-Hydroxy β-methylbutyrate free acid alters cortisol responses, but not myofibrillar proteolysis, during a 24-h fast. Br J Nutr. 2018 Mar;119(5):517-526.

Fuller JC, Jr., Baier S, Flakoll PJ, Nissen SL, Abumrad NN and Rathmacher JA. Vitamin D status affects strength gains in older adults supplemented with a combination of b-hydroxy-b-methylbutyrate, arginine and lysine: A cohort study. JPEN 35: 757-762, 2011.

Ekinci O, Yanik S, Terzioglu BB, Yilmaz AE, Dokuyucu A and Erdem S. Effect of Calcium beta-Hydroxy-beta-Methylbutyrate (CaHMB), Vitamin D, and Protein Supplementation on Postoperative Immobilization in Malnourished Older Adult Patients With Hip Fracture: A Randomized Controlled Study. Nutr Clin Pract 31: 829-835, 2016.

Vukovich MD, Slater G, Macchi MB, Turner MJ, Fallon K, Boston T, Rathmacher J.

beta-hydroxy-beta-methylbutyrate (HMB) kinetics and the influence of glucose ingestion in humans. J Nutr Biochem. 2001 Nov;12(11):631-639.

Filed in: ATP, fasting, jeûne, Myoprime, poids

Have you tried the latest extreme fad diet? You shouldn’t!

Short-term victories attained with this type of eating are always followed with a rebound in weight due to muscle loss. Whether we want it or not, our hormones will kick in to bring our body back to its Status Quo. But worse, the increase in stress hormones caused by the excessive lack of calories is very destructive and will make you want to eat, and eat… and then eat again and again

Don’t forget that your body and hormones are programmed to fight extreme diets by increasing your appetite and slowing down your metabolism when you drop your calories too far.

This is 100% not good! Because as your caloric intake bounces up and down, your metabolism also suffers a dangerous series of ups and downs.

The final result of these fluctuations is the gaining of fat (often more than what was before the diet), changes in mood, cravings, loss of precious muscle tissue and finally – a damaged metabolism.

This kind of caloric limitation will effectively damage your hormonal balance and metabolism. The worst part: the repeated gain and loss in fat is linked with cardiovascular disease, stroke, diabetes and impaired immune function. A fat loss program that comprises muscle loss while you lose fat will only accelerate the process of your body ageing.

The solution to lose fat and not to regain it

The right way to lose fat is instead, fat loss and muscle preservation. A healthy, long-term solution would be to avoid severe caloric restriction or fad diet approaches. Slow and steady!

Routine: Of Primary Importance

An apple a day keeps the doctor away. This popular proverb indicates that apples are good for our health, and highlights the importance of eating them regularly.

Often, the message people take away from this expression is to eat more apples. But the more important message to take away is to regularly eat nutritious foods. The term “Changing lifestyle” means that the changes made are those that can be followed for the individual’s entire life, in an everyday manner. Implementing a lifestyle change implies that a routine is changed and habits are formed. A healthy lifestyle encompasses the regular consumption of healthy foods frequent physical activity and good sleep every night.

Of course, there exists many ways one can form their routine. One of the best consists of developing a structure fitting your schedule that would make it such that the fewest decisions need to be taken. Why? Because when presented with a choice, individuals largely choose the simplest, quickest or easiest option. Unfortunately, these choices will often conflict with health recommendations.

The success of meal replacements as an aid to fat loss illustrates to what point a reduction in number of decisions to make by an individual can lead to better health.

Another approach consists of planning what barriers that would get in your way before confronting them. Strategies like preparing meals in advance, preparing breakfast rather than buying it, planning an exercise class or a time to work out with a friend, etc. All of these can help pull you from decision-making in your day.

Be Realistic

It’s important to be realistic. Anticipate unforeseen situations and find alternatives. For example, vacations can completely disrupt your routine, which will make it less likely for you to follow your good habits. In this case, it’s important to determine how your routine will be reestablished when you come back.

Routines take time to implement. Adding too many changes at once will probably difficult to maintain and you can relapse of behavior. So, establish new behaviours little by little!

To your success,

Alexis

A chemical messenger of the central nervous system, Serotonin exerts a powerful influence on – and hold on tight – mood, emotions, memory, cravings (specifically, carb-related munchies), self-esteem, pain tolerance, sleep habits, appetite, digestion, and internal temperature regulation.

The World Health Organization (WHO) predicts that depression and anxiety will soon become the most common illnesses affecting adults. What does this have to do with serotonin, you might ask? Well, when you feel depressed, your body will want to eat more sugars to produce the serotonin it needs. But, one thing leads to another – because of the number of cases of anxiety and depression increasing throughout the world, people will eat more and more sugar and will be, as a consequence, more and more cases of obesity and individuals who are overweight.

As you’ll see, our current society is making it such that more and more people have low serotonin levels. Chronic stress and uncontrolled multitasking are two main examples of this.

How do we increase our serotonin production?

For adequate serotonin production, these 4 elements are crucial:

• Plenty of sun;
• A diet rich in proteins, vitamins and minerals;
• Regular exercise
• Good sleep

Hormones control our ability to lose weight. Unbalanced hormones keep you from achieving your dream body. So, we must identify the cause of this hormone imbalance (excessive stress, lacking sleep, etc.) if you wish to find a long-lasting solution to your fat-loss challenges

Tips to reduce your daily stress

In temporary stress episodes, adrenaline is released, and it draws on your fat reserves to provide energy. This is by definitely one of the better things to happen!

But, when intense stress is prolonged, your stress hormone “cortisol” forces your body to break down muscle proteins to release free amino acids. Over the long term, this muscular attack leads to the breakdown of actual muscle tissue – tissues that are fundamental to our ability to speed up our metabolism and burn calories more efficiently. Plus, you’ll end up gaining fat, particularly around the abdomen.

Furthermore, when you produce too much cortisol, your body will increase its levels of insulin. An elevated insulin level will cause sugar cravings, fatigue after carb consumption, elevated triglycerides (stockpiling fats), hypoglycemia (low blood sugar), retention of fat along the waist, and more!

Good news: There exists a metric ton of tricks to reduce your stress !

Here’s a few:

• Walk 3-4 times per week without any phones (100% exposed to nature) for a duration of 20 minutes;
• Hydrotherapy
• Reduce exposure to blue light (cell phone, computers, TVs) in the evening
• Get rid of junk food (anything processed)
• Make water your beverage of choice at all times
• Laugh!!!

Cortisol remains an outstanding ally, but like the rest of our hormones, when excess and long-term merge, an imbalance is triggered and many symptoms surface.

5 Tricks to reduce your stress at work

Nowadays, stress and work go hand in hand.

A recent survey conducted by the American Institute of Stress revealed that more than 80% of Americans find at least one aspect of their work to be stressing.

While a number of factors that contribute to work-related stress are out of your control, many daily habits can make our work days even more stressful.

Here are 5 good habits to take up to bring down your workplace stress :

1. Stop Procrastinating

Waiting until the last minute to do something does nothing but make people more irritable. Studies show that those who procrastinate have higher levels of stress , lower levels of performance and show an overall reduction in general well-being than those who immediately tackle a task.

The best way to fight procrastination is to just start working. Even if you haven’t finished what you started, just getting started makes getting something done less daunting. If you push everything to the last minute, it’s certain that your stress will be elevated, not to mention that you leave yourself little room for errors or revision.

2. STOP Being Negative

Thinking negatively and complaining about work, your colleagues or your boss make your job more difficult. This affects your potential and that of those who surround you. Regardless of the situation, don’t give too much attention to the negative, otherwise you will be demotivated and emptied of energy.

Each night, note 2 or 3 positive things that happened during the day. Recognize your achievements, even little ones! It will go a long way to boosting your confidence.

3. Stop trying to control everything

Many things are out of your control at work. For example, the behaviour of those around you. You don’t have power over them!

Focus on the things you can control. For example, your reaction to a problem, your influence on others, etc. Put emphasis on solutions rather than problems.

4. Acknowledge your mistakes

If you aren’t sure about what your boss asked you to do, tell them you don’t understand. Having the confidence needed to say you don’t know how to manage the given task is a sign of strength, not weakness. You’ll also avoid mistakes, embarrassment, and most of all – the stress of having to start over.

5. Social Media at work: the least possible

Social media has its advantages:  evidence show’s that they can strengthen peer relationships and make you more aware of your health.

But, the overuse of social media can leave us feeling disconnected, alone and stressed. It is also easy to become dependent on smart phone use. To break this connection, limit your use of social media to certain hours of the day and instead use this time to talk with friends and family

And finally… BE ZEN! Stress is one of the biggest enemies of your fat loss goals.

Alexis

Filed in: hormones, serotonin, serotonine, sleep, sommeil, stress

By: L’équipe ATP Lab

🍩 Soft, warm, sweet doughnuts… That you can eat! Yes it exists! Here’s a recipe for delicious, low-calorie, chocolate protein donuts that are ready in 25 minutes! Take out your pans! 👩‍🍳 👨‍🍳

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Prep time : 20 min
Cook time: 5 min
Total time : 25 min
Servings: 9 donuts

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INGREDIENTS

9 Tbsp	Cornstarch
1/4 Cup	ATP New Zealand whey  (Vanilla)
6 Tbsp	Coconut sugar
2 Tbsp	Oat flour
1 1/2 Tsp	Baking powder
1/8 Tsp	Salt
1	Large egg, room temperature
1	Egg yolk, room temperature
1/2 Cup	Plain, non-fat Greek yogurt
3 Tbsp	Unsweetened applesauce
2 Tbsp	Ghee, melted (or dairy-free butter)

 Glaze:

1/2 Cup	ATP New Zealand whey  (Vanilla)
To taste	Cinnamon

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INSTRUCTIONS

1. In a bowl, mix cornstarch, protein, coconut sugar, oat flour, baking powder, and salt.
2. Make a well in the center and crack in the egg, along with the egg yolk, yogurt, ghee, and applesauce. Whisk the egg with a fork and mix to obtain a paste with a sticky consistency. Cover and refrigerate for at least two hours.
3. Once cooled, heat your oven to 325F and generously rub your donut pan with melted ghee.
4. Fill a pastry bag with the chilled donut mixture and fill the donut tin. You will have to do it in 2 batches if you only have one mold. Keep the rest of the dough in the refrigerator.
5. Bake until a toothpick inserted in the center comes out clean, about 14 minutes. Let stand in the pan for 5 minutes.
6. In a plate, mix the protein powder and cinnamon, adjusting the amount of cinnamon to taste.
7. After 5 minutes, gently remove the donuts from the mold and immediately place them in the powdered protein mixture, sprinkling gently until they are completely coated.
8. Bon appétit!

Filed in: ATP, beignes, donuts, recette, recipe

Beyond Yourself Team

🍫 Brownies are so good… but so caloric! 🤔 We’ve got the solution so you can eat them during the holiday season 🎅: low calorie protein brownies! 😄 Plus, they only take 10 minutes to make!

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Preparation time: 10 min
Cooking time: 30-35 min
Waiting time: 30 min

INGREDIENTS

BROWNIES:

30g	Beyond Yourself  Vanilla lce Cream Whey lsolate
90g	Oat flour
25g	Cocoa powder, sifted
2 Tsps	Baking soda
1/2 Tsp	Fine sea salt
1 Tsp	Vanilla bean paste or vanilla extract
2	Eggs (room temperature)
150g	Granulated sweetener
60g	Coconut oil, melted
100g	Canned pumpkin (unsweetened)
56g	Dark chocolate, melted
	1/2 Cup chopped sandwich cookies

 CHEESECAKE  FROSTING:

8oz	Cream cheese, room temp
60g	Greek yogurt (0% unsweetened)
30g	Beyond Yourself  Vanilla lce Cream Whey lsolate
30-60g	Icing sugar to taste
1/4 Tsp	Peppermint oil/extract
Optional	Topping – candy cane pieces, melted chocolate andsprinkles if desired

DIRECTIONS

1. In a  large  bowl mix the protein, flours, sifted cocoa, salt and baking soda. At this point, preheat the oven to 350F and grease an 8 inch square baking pan. Cut 2 strips of parchment and lay them in a cross formation – this helps for lifting our brownies out later!
2. In a microwave safe bowl, melt  your coconut oil and chocolate together then add the eggs, sugar and pumpkin. Make sure it’s not too hot! You don’t want to cook those eggs!
3. Mix both bowl until fully combined – there should be no lumps – a smooth chocolatey slightly loose batter. If desired – add in those chopped cookie pieces. Pour Into your prepared pan and bake for 30-35 minutes or until a toothpick inserted into the middle has a few fudgey crumbs. Don’t overbake!
4. While the brownies bake, assemble the frosting –  in a small bowI, add the frosting ingredients and whisk – this is best with a hand mixer. Room temperature is crucial to avoid lumps! Start with just the cream cheese and sugar, then add the yogurt and combine. Next add the protein and combine. Finally add the extract – feel free to add more! Peppermint extract is very strong, though. So start with ¼ teaspoon then taste test. It should be smooth, creamy and delicious!
5. Set your protein cheesecake frosting in the fridge until needed. The brownies should be fully cooled before you frost. If necessary you can cover the brownies and set them in the freezer to make the process quicker.
6. Once your brownies are cooled, add the frosting on top with a spatula. Add the toppings and set in the fridge for 30 minutes or so before slicing. They should lift out easily, thanks to those strips of parchment!
7. Don’t keep brownies out for longer than 2 hours because of the dairy… you can freeze the leftovers (pop them in the microwave for 20 seconds to defrost and they are JUST as delicious).

Baker’s Notes: To make these more macro friendly use sugar substitutes and omit the chopped cookies!

Filed in: beyond yourself, brownies, christmas, noel, recette, recipe

Beyond Yourself Team

Can you get through all your cookie dough before you put it in the oven? 😔 We’ve created this healthy high-protein recipe especially for you! 🎉

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Makes 18-20 dough balls

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Preparation time: 15 min

INGREDIENTS

3 Scoops	Beyond Yourself Peanut Butter Chocolate Whey lsolate
100g	Oat flour
50g	Almond flour
20g	Coconut flour
1/4 Tsp	Fine sea salt
30g	Coconut oil
8g	Peanut butter
100g	Maple syrup
2 Tsps	Vanilla
Optional	Add ins: 1/4 cup chocolate chips.1/4 cup chopped peanuts. 1/4cup Quest Nutrition PB cups. 1/4cup Skor/toffee bits.

DIRECTIONS

1. In a large bowl mix together the protein, flours and salt.
2. In a microwave, heat the maple syrup, coconut oil, peanut butter – once melted add the vanilla and Add to dry ingredients.
3. Mix until fully combined – adding a tablespoon of milk at a time if needed until the mixture is combined and forms a dough.
4. Add in your add ins – feel free to change these up as we used the amounts listed for our macros we calculated but you can use more or less! You’re better to use your hands for this – mix the dough so everything is evenly dispersed!
5. Scoop your dough out and boom! We’re done! Store leftovers in the refrigerator for up to a week (they won’t last that long!)
6. Uses: top protein oats with these, throw them onto a protein ice cream, eat in a bowl like fancy cookie dough shops, throw on top of a smoothie bowl – or eat like a truffle!

Filed in: beyond yourself, biscuits, cookie dough, recette, recipe

Magnum Nutraceutical’s Team

Want to eat something delicious on Halloween (or anytime!) without straying too far off your diet? 👻 We’ve got what you need! 😃 Pumpkin cream cheese cupcakes! 🎃

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Preparation time: 20 min

Cooking time: 40-45 min.

INGREDIENTS

Cupcake base

1/3 Cup	Pumpkin Puree
1/3 Cup	Margarine
1 Cup	Coconut Flour
2 Tbsp	Pumpkin Pie Spice
1 Tsp	Vanilla extract
1 Scoop	Quattro Vanilla Protein powder
1 Tsp	Xanthan Gum
1/4 Cup	Stevia or sweetener of your choice

Icing

1/2 Cup	Low-fat cream cheese
2 Tbsp.	Cinnamon
2 Tbsp.	Almond milk
3 Tbsp.	Stevia or sweetener of your choice

DIRECTIONS

1. Blend with mixer all ingredients for cupcake base and scoop into cupcake liners.
2. Bake at 350F for 45-50 mins or until golden brown. Cupcakes will be a little soft on the inside just like a pumpkin pie.
3. In a separate dish blend all frosting ingredients together and place in fridge until cupcakes are done and cooled.
4. Put frosting into piping bag and decorate 🙂 Enjoy!

Filed in: cupcakes, magnum, muffins, recette, recipe

By: Magnum Neutraceutical’s Team

You would like to stuff your face in ice cream but want to keep it a little healthy? 💪 You’ll enjoy eating this Oreo flavoured ice cream! 🍦

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Preparation time: 5 minutes

Waiting time: 2 hours

INGREDIENTS

2 Scoops	Quattro Soft Serve Vanilla Icecream
2 Tbsp	Cream 35%
1 1/2 Cup	Plain greek yogurt
1 Cookie	Protein cookie
2 Tbsp	Peanut butter

DIRECTIONS

1. Blend with mixer all ingredients for cupcake base and scoop into cupcake liners.
2. Mix all ingredients together.
3. Place in container and freeze for 2 hours
4. Gives two servings.

Filed in: biscuits, crème glac

Beyond Yourself Team

You’ve been dreaming about it for a long time 🤔…Here’s an easy and healthy recipe for chocolate chip protein cookies! 🍪 

Makes 18 giant cookies or 40 small cookies!

Preparation time: 15 min
Cooking time: 8–10 min
Resting time: 2 hrs

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 INGREDIENTS

50g	Beyond Yourself  Vanilla lce Cream Whey lsolate
75g	Oat flour
50g	Almond flour
100g	Gluten free all purpose flour (Bobs Red Mill is awesome!)
1/4 Tsp	Fine sea salt
1 Tsp	Baking soda
125g	Granulated sugar (or sweetener)
125g	Coconut oil
125g	Peanut butter
3	Eggs, room temperature
1 tsp	Vanilla extract
30g (or more)	Chocolate chips of choice or chopped nuts

DIRECTIONS

1. ln a large bowl mix together the protein, flours, salt, baking soda, sugar and cinnamon.
2. ln a small bowl combine the eggs, oil, peanut butter, vanilla and mix together until combined.
3. Add the wet ingredients onto the dry and mix together until the wet and dry ingredients are well blended together. lt may look a bit oily at this stage – don’t panic!
4. Add in your chocolate chips and whatever other fun items like chopped toasted nuts or seeds! Feel free to add more chocolate chips than we did! For fancy cookies reserve some extra chocolate chips to decorate the top just before baking.
5. Refrigerate your dough until fully cooled – at least 2 hours or overnight.
6. Preheat oven to 365F and bake max 9 cookies per tray! Portion the dough with a scoop or by eye and FLATTEN them with your hand before. Line the baking sheets with parchment for easy cleanup! The big cookies spread a lot. If baking smaller cookies, still leave a few inches of space in between and adjust your baking time! Large cookies bake for 12-14 minutes and smaller cookies 8-10 minutes per batch. Cookies are done when the edges are golden and the center no longer looks shiny.
7. Store leftovers in an airtight container for 2-3 days or freeze the leftovers and pop them in the toaster for a crunchy cookie treat!

Filed in: beyond yourself, biscuits, cookies, recette, recipe