NutraChamps Blog

Tag: fit

Creatine 101: What Are the Benefits? Should I Be Taking It?

Creatine is a supplement that has been popularly used within the fitness community for quite some time. Still, if you don’t train frequently or know much about the performance-assisting supplement world, you may have never heard of it! Even though people take creatine in supplement form, it is already naturally occurring in the human body and produced by the liver, kidneys, and pancreas. Creatine is then converted to phosphate, stored in the body’s muscles and used for energy. The human brain even uses some creatine, as studies show that it immediately supplies energy to tissues that need it most. At this point, you might be wondering what the other benefits of creatine are and if you should take a creatine supplement. Well, If you’re interested in a further breakdown of all things creatine, keep on reading!

History of Creatine Supplements

Creatine was first discovered in 1832 by a French scientist, Michel Eugene Chevreul, who found creatine in beef tissues. Michel christened his find by calling it the Greek word (Kreas), which means meat. From this initial discovery, many other studies were conducted on the findings on creatine. Decades have passed since Michel’s discovery, and in 1912, Harvard University found that ingesting creatine can boost creatine content in the muscle. Giving creatine to animals resulted in nitrogen retention, which strengthened muscles! In the early days of this discovery, much of the public didn’t have access to consuming creatine because the process of extracting it from meat was expensive and time-consuming. It wasn’t until the 1950s that creatine could be made in a lab! At this time, scientists began to study its effects on treating muscle-related conditions such as Huntington’s disease. Flash forward to a more recent decade, the 1990s, and creatine finally started to catch on to the public after some famous athletes and Olympians began using creatine supplements. From then on, it has only increased in popularity!

What are the benefits of creatine?

We’ve already briefly covered some of the benefits of taking a creatine supplement, but at this point, we will go more in-depth into the many benefits it can provide you!

1. It supports energy at the cellular level!

Our body works in complex ways to keep us functioning and our energy flowing to do the tasks we need to do daily. Without getting into too much scientific details, creatine helps our body produce ATP (Adenosine Triphosphate), our cell’s most basic form of energy. If you’re doing a lot of high-intensity exercise or workouts, your muscles will need extra support with energy levels and recovery. Studies have shown that most creatine goes toward the skeletal muscles in the body, where it is then converted into a compound combined with creatine and phosphoric acid. This compound then creates more ATP, which leads to more energy on a cellular level!

2. Creatine can increase muscle strength!

Not only does creatine support our muscle’s energy levels, allowing gym-goers and athletes to push harder, but creatine also helps with recovery, contributing to overall strength and training. A large study was conducted on 250 supplements to see which would come out on top to assist resistance training. Creatine was the supplement that came out on top in this study for its ability to promote muscle strength!

3. Creatine can positively impact brain health

So far, we’ve only discussed the effects of creatine on our energy levels and muscles in the body, but creatine is also essential for brain health! When performing complex tasks, our brain needs ATP, and not only do creatine supplements promote phosphocreatine stores in the body, but they also do so in our brain. Studies have shown that when these levels increase in the body, it decreases brain fatigue, allowing us to do what we need with more velocity.

How to Take Creatine?

There are many proven benefits of taking creatine, especially if you live an active lifestyle! The good news is that it’s also super easy to find creatine nowadays. At NutraChamps, we just launched a creatine supplement that we’re super proud of: creatine gummies! These delicious watermelon-flavoured gummies are packed with 5,000mg of high-potency creatine monohydrate per serving! These gummies will be your new favorite workout sidekick because they can enhance your performance at the gym and beyond. Most creatine products on the market come in powder form, which can be messy to mix or not convenient to grab and go. When it comes to NutraChamps Creatine Gummies, you only need 4 gummies daily to meet the requirement and get the benefits you need to feel your best!

September 17, 2024
Simple Ways to Get In More Movement Throughout the Day

We all know the importance of exercise nowadays we’re hearing it more than ever from everyone involved in the wellness field. Moving our body has numerous benefits, from improving brain health, managing weight, strengthening bones, and much more! One common obstacle that people tend to run into when setting out on a fitness goal or journey is time. Between balancing work, a social life, errands, and all of life’s responsibilities many people struggle to find an hour or two for working out. What if we told you that there are plenty of simple ways to get your body moving throughout your busy day and still achieve some great benefits?

In this article we’re going to share some of the simplest ways to get your body moving and fit it into your busy lifestyle no matter what!

Making time for movement

Turn cleaning into a cardio session

Tidying up can feel like a chore and a bore, but what if you made it fun and more active? Cleaning doesn’t have to suck, in fact it can be a great way to get in some movement. Next time you’re cleaning up your place, put on some of your favorite hype tunes and move your body in different ways. Put on a timer of 30 minutes and move quickly to see just how fast you can get things tidied up. We won’t blame you if you break into song and dance during dusting!

Have a dance party

Sometimes you just need to dance it out! Who says you have to wait to go to the club or the next party to start dancing? Sometimes it’s just about putting the tunes on in your room and dancing your own heart out. Dancing is a great form of exercise! Not only does it burn off calories but it can also increase muscle strength and stamina, improve flexibility, reduce depression, and so much more!

Take the stairs at work

How often do you opt for the elevator or escalator instead of taking the stairs? Stair climbing is such a great way to get the heart rate up! Whether it’s in your office building, condo, or anywhere else..taking the stairs is a fantastic way to add in some extra movement.

Do some squats or lunges while watching TV

Is Netflix or tuning into your favorite show a non-negotiable for you? Well, why not break out in a little sweat during that time? Instead of sitting on the couch for the entire duration of the show, you can challenge yourself to watch while doing some squats or lunges.

Get an under the desk treadmill

Did you know that more and more people who work remotely are setting up a treadmill work station? It might sound a little silly at first but it’s actually a really cool way to move while you work! One great way to incorporate the treadmill is to just walk during your meetings. It might take some time to get used to but if you work by your computer all day and already have a standing desk, this could be something beneficial to try out. We recommend checking out this article by Garage Gym Reviews for even more information on it: garagegymreviews.com

Getting in more movement doesn’t have to be a jarring task, the whole point is that you should have more fun with it. By taking short moments throughout the day to sneak in some time to move, it will add up to feeling great in a big way!

Do you have a favorite way to move your body? Let us know in our comments what other tips have worked for you!

June 20, 2023
The 7 Best Benefits of Walking
What if we told you that something you do on a daily basis has the potential to change your life and the way you feel just by putting a little bit more time and effort into it? Well, that thing we’re talking about is walking! Ever since we were able to at a young age, walking has given us the ability to get from point A to point B. In these earlier years of our lives, we used to run, walk to our friends’ houses, play, and love being on our feet.

As we get older, many of our jobs now require sitting for long periods of the day. We’ll often commute to work via transit or by our cars while sitting down, and then spend another 8 hours or more sitting in front of a computer at our desk with very few breaks in between. If you’re not making daily walks or movement a priority in your life right now, I’m sure you may be feeling the impact in one way or another.

It’s April, and in so many parts of North America the weather is starting to get warmer and the days are getting longer. If you’re starting to awaken from a bit of a winter slump, the best way you can take advantage of a warmer seasonal transition is by getting outside and going for a stroll.

After reading this blog post, we are almost certain that you will be inspired to not only walk more but feel motivated by all of the amazing benefits moving your body provides.

Here are just some of the physical, mental, and emotional benefits that a daily walk can give you:

1. Better mood and improved mental health:

At one point or another, we all face days where we feel sluggish, lack motivation, or just simply feel down and out. One of the easiest ways to help yourself feel better is by going on a walk. In fact, multiple studies have shown that even short walks (between 10-15 minutes long) can help you return to a more calm and relaxed state. Consistently walking has also been proven to help decrease anxiety and protect the body from the harmful effects stress has on our mental health. Whether you choose to walk alone or with a loved one, getting outside and moving at a pace that feels good can help you ultimately feel happier and calmer overall.

2. Improved circulation

Do you deal with poor circulation? Especially in your legs and lower body? Some of the telltale signs of poor circulation include muscles that hurt or feel weak when you move, numbness, the sensation of pins and needles, and bulging veins. Specialists recommend that one of the best ways to improve circulation is by going on a brisk walk or even breaking up sitting patterns throughout the day by taking five-minute walking breaks. Walking is a low-impact way to get the blood flowing again because it helps to lower blood pressure and increase muscle contraction in your legs and lower body.

3. Weight loss

When people think of exercising for weight loss, many believe that the higher the intensity the better results they will see. While this kind of movement can definitely help to shrink your waistline, walking is one of the most underrated ways you can stay fit and lose weight. A brisk walk for 30 minutes to 1 hour per day in combination with a healthy lifestyle can result in weight loss. Specifically, one study from the American Journal of Sports Med shows that 11 moderate-sized women lost 10% of their body weight after just 6 months of brisk walking, proving that walking is indeed an effective way to lose weight.

4. Supported bones and joints

Building and maintaining strong bones is extremely important, especially as you get older. When we age, our risk for osteoporosis as well as other bone and muscle conditions increases. Walking is an amazing way to support your bones and joints and should be done at any age. Our bones are living tissue, meaning that the tissue is constantly being replaced when they die. Exercising regularly allows the body and bones to adapt to the forces being placed upon them, which in return, makes them stronger and denser. Walking also improves balance and coordination which is especially important as we get older. This will prevent falls which can result in broken bones for those who are elderly.

5. Longer life

If you’ve already made it to this point in the article, I’m sure you have a good understanding of the many benefits walking provides for our overall health and wellbeing. It’s really no surprise then that in return, walking can help us live longer lives. A study published in the British Journal of Sports Medicine found that walking at a moderate pace was associated with a 20% reduced risk of mortality from health conditions.

One tip we suggest for getting the maximum benefits out of your walks is to pick up the pace. Many studies have found that fast-paced walkers reap better health benefits than slower-paced walkers. For a challenge, you can also try walking on an incline by going on hikes, taking the stairs, or walking up hills.

6. Immune system protection

There are many natural ways to boost the immune system, from eating more fruits and veggies, to taking supplements, and even walking! Moving your body and exercising, including walking, actually helps to increase white blood cells. White blood cells are part of the body’s immune system and help to body fight off diseases and infections. This is especially important to keep in mind during cold and flu season. A study from the World Journal of Experimental Medicine took a group of 800 young adults and found that even five minutes of walking per day increased white blood cell counts significantly!

7. Increased cardiovascular and lung fitness

A brisk walk should get your heart pumping, blood flowing, and lungs expanding. When done consistently, this act in itself can actually reduce your chances of cardiovascular disease and stroke, which is amazing! Walks help to lower blood pressure and cholesterol, strengthen your lungs, improve circulation, and so much more. When you start to make walking a part of your lifestyle, your body will reap the rewards and you’ll feel so much better all around.

Sometimes we let life get in the way of carving out time for ourselves to do good for our bodies. All of us are busy in our own ways, but if we make something a priority, we’ll find the time for it. After reading through these 7 awesome benefits of walking, we hope you feel inspired to carve out some more time to get your steps in and your blood pumping. Walking is one of the most globally accessible forms of exercise because we can really do it anywhere, for free! Take advantage of the amazing body you were given by going on more walks, and just watch how your life transforms for the better.

Sources:
April 12, 2022
Should I use a Fat Burner?
“I’d like to lose stubborn fat, but I’ve hit a plateau. Should I incorporate a fat burner into my diet and lifestyle to lose those last few pounds?”

As a Personal Trainer, I get this question a lot.

There are so many supplements out there that promise weight loss, muscle gain, and a healthier, “better” version of YOU.

Is there really a pill that can help me achieve all of that? It sounds too good to be true.

The reality is, if it sounds too good to be true, it probably is.

This is not meant to deter you from using these supplements. In fact, I highly recommend a few different products if you are looking to pump up your muscles or lose weight safely, however, I never recommend supplements over the following two things:
- EXERCISE
- DIET
Exercise, Diet, and Supplementation work hand in hand (in hand…), and if they aren’t abused, can lead to a beautiful, healthy, and confident YOU!

There is no magic bullet, and that includes products like Fat Burners and products that promise Muscle Gains!

However, I do have clients who want to boost their fat loss. If they are planning on taking a product, I’d rather they understand what the ingredients in said product do to/for their body. This way they can anticipate what will or could happen to them while using these products.

Last month, one of my clients approached me wanting to learn more about Fat Burners. Because I work closely with the NutraChamps team, I have tested their product Active Burn, a fat burner with only a few ingredients that is scientifically designed to support your weight loss goals by burning fat while maintaining muscle. It acts as a carb blocker, metabolism booster, and appetite suppressant for weight loss.

Today, I’m going to review this product, let you know what I liked about it and what I didn’t like, inform you of the benefits of these ingredients, and let you know if this product might be right for you if you decide you’d like to supplement.

Notice how I said, “if you decide you’d like to supplement”. These supplements are all made to enhance what you are already capable of doing naturally. That being said, you DO NOT need to take a supplement to lose weight, but if you’d like to kick-start your weight loss, or are struggling to lose weight part-way through your weight-loss journey, it’s something you are free to explore.

What are Fat Burners?

Fat burners come in different forms: capsules, topical creams, beverages, and more.

Imagine hitting a bullseye on a target while playing darts. Let’s say you hit the bullseye about 50% of the time because you’ve been practicing. The other 50% is more inconsistent. Hitting “Bullseye” means to do something just right or to get the best result possible. Imagine hitting that target 100% of the time? This is what it’s like to take a fat burner with a consistent and healthy diet and workout routine.

Fat Burners help you aim better and target fat more efficiently. However, you can only hit the bullseye if you are backed by a healthy diet and consistent workout plan. Without those two huge factors, fat burners may as well be flushed down the toilet. Better put, they simply enhance the work you put in.

The Journal Obesity Reviews defines the term “fat burner” as “nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism.” Seems like a great option, right?! And it is. It’s a great supplement for those looking for a boost in fat loss, as fat burners are designed to stimulate hormonal reactions in the body, which break down fat by using it as a fuel source.

Most fat burners include Caffeine as the main ingredient. It’s added for its ability to increase your metabolism, provide energy for your workout, and to increase the breakdown of fatty acids in adipose tissue (stores energy in the form of fat). Once the fatty acids are broken down, they enter the bloodstream and can be burned up by our bodies to create energy.

A fat burner won’t fix a broken diet and can’t replace a workout, so if you’re opting to use this type of supplement, make sure you’re confident in your diet and workout routine.

Are Fat Burners for me?

I’m not against supplements that can enhance your workout experience.

That being said, I have a problem with adding something to my routine or lifestyle that is not well-researched, by me or by the company. Make sure you do your research to understand how a fat burner can help you. This way you can make a better-informed decision and adjust as you see fit.

Fat burners are for you if:
- You want to lose weight but have hit a plateau and want to try something new
  - No matter how well you eat, you may still find you hit a plateau because you don’t know how to target fat and use it as energy or your diet won’t allow for that.
- You have already honed in on your diet.
  - A thermogenic fat burner can help with the stuff your diet can’t always target, like boosting energy, helping to curb appetite, promoting fat to be used for energy, and increasing thermogenesis (core temperature change from the thermic effect of protein or cold showers) so you burn more calories throughout the day.
- You are serious about your long-term health and do not abuse supplements
  - It can be addictive to see positive changes in your body, but I do not endorse using supplements like this month after month expecting constant improvements. Your results will vary month to month and I think it’s important to take breaks from supplements that are not necessities, and that includes fat burners!
- Many Bodybuilders and Physique competitors swear by to help get as lean as possible before a competition
- Fitness-minded people and gym-goers alike can benefit by using a quality fat burner supplement to reach their weight-loss goals
Fat burners may not be for you if you’re looking for a shortcut to weight loss, have a heart condition, or lose your appetite entirely. There are way more factors involved here, and before anyone adds a fat burner to their diet, it’s important to consult a medical professional to make sure these supplements do not contraindicate current medication or medical conditions.

What can I expect to see/feel?

You could feel a variety of different things in as little as 2-3 weeks. Here are some ways you may see or feel a difference:
- You may experience suppressed appetite and you might consume fewer calories than you burn
- An increase in thermogenesis (when your body burns calories to produce heat)
- An increase in your resting metabolic rate (burning calories while at rest)
- A boost in energy levels, leading you to perform more intense cardio workouts and heavier resistance training
- You’re losing inches in your waist, maybe even your arms or thighs!
- The scale may read a lower number, or higher (depending on fat loss and muscle gain) – it’s always important to track body composition (fat %) over body weight.
How I’d rate Active Burn

⭐⭐⭐⭐

I give this product 4/5 stars! Here’s why.

I’ve used up two bottles of Active Burn, and I have to say there is a lot to like about this product.

Active Burn is great for those who are looking to boost their weight loss but also put in the effort in the gym and the kitchen. I think my favorite thing about this product was that it kept me full and satiated. I have a snacking problem, and I tend to look for snacks when I’m bored, so taking this before my workout and eating a light snack afterward usually lasted me a good 4-5 hours before I had to remind myself to eat again. That’s right! I had to REMIND myself to eat because I wasn’t really hungry, but know I need to eat to maintain muscle!

I used this product in the cooler seasons of Fall and Winter when my running and races had eased up a bit. I didn’t want to use a fat burner during my race season because I knew I didn’t need to burn additional fat due to my training schedule, and I didn’t feel the need to use Active Burn as a pre-workout.

The ingredients are clean, consistent, and unique.

They’re clean in that I can pronounce all the names of the ingredients and they are natural.

Every time I take this product, my body reacts fairly consistently, which is important because when I’m training, I don’t want any surprises from my body (jitters, too much energy, body temperature changes, etc.).

These ingredients are pretty unique!

Sure, most fat burners contain some kind of caffeine which helps you lose weight by increasing your metabolism and helping the body use fat for fuel, but this one also contains Green Tea Leaf Extract, which is rich in catechin polyphenols and caffeine, both linked to increased metabolism. The American Journal of Clinical Nutrition reports that “Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se. The green tea extract may play a role in the control of body composition via sympathetic activation of thermogenesis, fat oxidation, or both.” Green tea also has antioxidant qualities that are linked to improved health!

The White Been Extract in this surprised me. I honestly didn’t realize it could help with weight loss and was more surprised to find out it was a “starch blocker”! It does this by fighting the effects of alpha-amylase, an enzyme involved in breaking down carbohydrates into sugar. This slowing of alpha-amylase prevents your body from turning excess sugar or glucose into fat. White bean extract is also purported to prevent obesity and directly targets and reduces abdominal fat! Not to mention, this magical extract can also fight insulin resistance, enhance athletic performance, ease symptoms of arthritis, and reduce the risk of diabetes and other diseases.

Lastly, the addition of BioPerine Black Pepper Extract ensures the other ingredients are more readily absorbable by the body. NutraChamps adds this black pepper extract to other products as well, which I think is important so that you can easily make use of the supplement you’re taking right away and know that you’re getting all the benefits of the product instead of just taking a supplement and hoping for the best.

Here are some other customers who agree that this product has worked for them:

If I wasn’t a long-distance runner, and instead, wanted to compete in a bikini competition, I would definitely consider taking these more often. Because of the kind of exercise I’m used to, it’s not likely to have much of an effect on me, since I prefer slower and longer workouts (due to my endurance background). I also don’t use pre-workout often, and this has a similar effect when I take it before my workouts, meaning it pumps me up, acts as my coffee replacement so I don’t feel as dehydrated, and helps to target fat loss, which is not my main goal while racing.

Be careful taking this at night (or 5 hours before bedtime) if you are particularly sensitive to caffeinated products. You don’t want to be up all night!

I gave this 4 stars instead of 5 because I’m one of those people who are very sensitive to caffeine. Even with this sensitivity, I felt comfortable starting at 1 capsule and slowly make my way up to 2 once I started the 2nd bottle. Just be careful at first and start with the minimal dose, then progressively work your way up if feel necessary.

Conclusion

If you decide to use a fat burner like Active Burn, make sure to set reasonable expectations. If you’re looking forward to losing 40 pounds in a month, it’s not likely to happen. I don’t want to rain on your parade, but that’s not how these supplements work! For the average healthy individual, a healthy and safe amount to lose is about 1-3 pounds a week. Another thing to keep in mind is just because you’re losing weight, does not mean you are going to be able to spot-reduce. You could start to dip into your muscle mass, and that kind of weight is the kind you want to keep on!

Before using a fat burner, consider these parts of your lifestyle first:
- For the average gym-goer, I’d say you should aim for 3 resistance training workouts and 2 cardio workouts a week.
  - These workouts can be anywhere between 20 minutes to an hour depending on the intensity.
- Follow the 90/10 principle: Eat nutrient-dense whole foods 90% of the time.
  - Follow a flexible diet or track macros or calories. You can read more about tracking Macros vs. Calories here.
- Sleep 7-9 hours a night and lower stress levels where possible.
- Research your Fat Burner. If you have questions about NutraChamps Active Burn, comment below and I’ll be sure to find you an answer!
As with any nutritional supplement, be sure to check with your medical provider before taking a fat burner.

Leave a comment below if you’ve tried a Fat Burner before, and if so, what you thought of it. Would you be willing to try one out? If not, what do you like to do or use in order to achieve or maintain your fitness goals?

Resources:
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00908.x
- https://www.bodybuilding.com/content/5-truths-about-fat-burners.html#how-do-i-know-if-my-fat-burner-is-working
- https://www.verywellfit.com/fat-burners-proceed-with-caution-3121331
- https://examine.com/supplements/white-kidney-bean-extract/
Chelsea Pineiro

Chelsea has been active most of her life, which led her to become a Personal Trainer and Yoga Instructor for the past 7 years. Health and Fitness are not solely dependent on movement, though, and with that understanding, she addresses her client’s other needs, such as diet, mindfulness, and stress management.

When she is not training clients or teaching Yoga, she is finding new activities that keep her mind and body active, such as hiking, photography, listening to podcasts, or playing video games. She is constantly working toward finding natural solutions to live a balanced lifestyle, inclusive Yoga for all body types, and aiming to find mindfulness in everything she does.
May 31, 2021