People don’t generally don’t like to diet. People do, however, like to get paid. And, if you offer the latter, people are more likely to do the former. A new study out from the Mayo Clinic recently confirmed this fact. The study concluded that dieters who are offered a financial incentive will lose more weight than those who are not.

The study asked 100 obese people to lose four pounds a month for a year. Those who reached their goal each month were given $20. A separate group of dieters was offered no financial incentive.

You know what happened? You guessed it, 62 percent of the people who were offered the cash lost weight. Only 26 percent of the group who weren’t offered cash lost the weight.

So, what does this have to do with you and your goals for getting a rock hard body? What if you got $10,000 for getting a ripped body? Well, it seems you just might be able to.

BSN, one of the leaders in the development of sports nutrition and supplements has launched its 2013 Summer Shred Challenge. In addition to getting motivation to get that shredded beach body in time for summer, there’s also the added bonus of possibly earning a whopping $10,000 purse and extra perks.

Here’s what you have to do:

Register for the contest sometime between March 1 and April 1, 2013 and select your start date. Upload your before pictures. Spend 12 weeks getting shredded. Uploaded your after photos. Submit your story. It’s as simple as that.

Judges will pick one person who they think has achieved “maximum shred,” which is defined as the most drastic change in physique. That person will not only win $10,000, they will also win an all-expense paid vacation to the location of their choice (up to $10,000 in value), an iPad with $150 iTunes gift card, $1,000-wroth of credit to spend on BSN Products on Bodybuilding.com and a B-Elite Summer Workout Wardrobe worth $150.

Are you ready to get started toward your summer of shred? Don’t forget to stock up on all your monthly supplement samples to help you make it through. A great supplement choice to start out with is the Inner Amour Anabolic Peak included in your latest PumpUps monthly supplement delivery. It’s made specifically to help you build muscle quickly and efficiently.

Try supplement samples throughout your 12 weeks of shred training by signing up at PumpUps now. Your new body and your $10,000 are waiting for you.

 

It’s March and that means it’s time to spring forward, by setting our clocks ahead one hour. Sure we lose some sleep, but we also get an extra hour of light, which means you can spend more time outside training.  This month, we’ve got an exciting lineup of new supplement samples for you to help make it through the transition to spring. Check out the latest samples that are coming your way in your next monthly supplement delivery.

SomaRest – Speaking of loosing sleep, if you’ve been having trouble getting to sleep then you are going to love this monthly supplement sample. SomaRest was designed to promote deep and restful sleep while also aiding in body recovery and restoration. These pills are side-effect free and promote healthy sleep through your natural biorhythms.

Flap Jacked Pancakes – After you’ve gotten a good night’s sleep, wake up to a healthy and nutritious breakfast of FlapJacked Pancakes. This isn’t your typical pancake mix, its packed with organic ingredients like whey protein isolate and is also high in fiber. It’s the perfect start to any workout or work day for that matter. They also come in delicious flavors like Cinnamon Apple, Banana Hazelnut and Buttermilk. Enjoy!

Inner Amour Anabolic Peak – For those who are ready to take their bulking up to the next level, this is your supplement. Packed with protein, glutamine, creatine and amino acids, this supplement is nutrient dense and contains everything you need to promote healthy muscle gain during your next workout. Mix one scoop of supplement power for each 8-10 ounces of water or milk and take after your workout. It’s like a tasty muscle-building milk shake.

Dpol Powder – This supplement sample made by PURUS LABS is made to help increase your endurance and efficiency during your workouts by increasing blood flow and circulation. It’s packed with Vitamins D3, B6, B9 and B12. Since it’s been known to increase circulating testosterone, it shouldn’t be taken by women.

Monster Protein – For muscle recovery after a tough workout, a great recovery drink choice is Monster Protein. This supplement sample provides your hardworking body with not only protein, but the essential fat and carbohydrates your body needs to build muscles bigger and stronger after each weight session. Mix with water in a blender or shaker and you have a shake ready to go.

It is still winter. Which means it is still cold. And while spring is in sight, we are still far from those sticky-warm summer days spent in nothing but a swimsuit. Still, there’s no reason not to channel a little beach vibe to keep you company in the depths of winter. And nothing says relaxing a day at the beach like fish tacos.

The only difference is our version of the classic fish taco recipe will actually help you look better in your beachwear when summer rolls around. It’s packed with protein and in place of a tortilla, we use a guilt-free leaf of lettuce to help keep your health and fitness goals on track.

Next time you are dreaming of a warm beach getaway, crank up the heat, put on your favorite beach tunes and head to the kitchen for some summer nutrition love.

Healthy Fish Tacos

Ingredients

• 4 (3.5oz) Cod Fillets
•  1/2 cup tropical vinaigrette
•  1 lime
•  4 large pieces of butter lettuce
•  4 Tablespoons guacamole*
•  1 cup shredded cabbage
•  4 Tablespoons mango salsa

1. Marinate the cod fillets in dressing for 20 minutes.
2. Preheat oven to 375 degrees F. Grease a pan with olive oil.
3. Place marinated cod in prepared pan, cut lime in half and squeeze juice over cod. Bake for 15 minutes.
4. While cod is baking, separate leaves from lettuce, being careful to keep them intact. Assemble individual tacos by putting a tablespoon of guacamole on a lettuce leaf, topped with 1/4 cup of cabbage.
5. Once fish is done, change oven to broil for a few minutes, watching closely until top is browned. Remove from oven.
6. Top each prepared taco with a piece of fish, a spoonful of salsa, and a slice of the remaining lime half.

Nutrition: One serving equals: 141.5 calories, 2.5 fat, 61mg sodium, 4.8g carbohydrate, 1.2g fiber, and 23g protein.

* Simple Guacamole

3 ripe avocados

1 clove of minced garlic

2 tsp sea salt

1 lime wedge

Scoop out the avocados into a bowl and add the garlic, sea salt and juice from the lime wedge. Mix together with a fork until smooth.

Valentines Day is just a day away. Got a hot date planned? Then it’s more than likely you’ll want to look like the catch you are. And there’s no better way to prepare for whatever the evening (and early morning hours) may hold then getting a heart pumping and muscle-amplifying workout beforehand.

The trick to getting that buff, check-out-my-pecs-through-my-dress-shirt, chest that will make your lady swoon is to do a strength workout using lighter weight and more repetition. This will help get the blood pumping to the muscles and give you that extra sex appeal. This pre-Valentine’s day date workout adapted from bodybuilding.com is similar to the one bodybuilders do right before heading on stage for a big competition.

To limit the amount of time you’ll have to spend at the gym, the workout focuses on highly visible muscles like your arms, chest, abs and back and should be done in a circuit.

Circuit 1

Bench press – 2 sets of 8-10 reps

Butterfly press – 2 sets of 12-15 reps

Pushups- 2 sets. Do as many as you can until fatigue forces you to stop

Circuit 2

Pulldowns (wide grip)- 2 sets of 8-10 reps

Underhand Pull Downs (close grip) – 2 sets of 8-10 reps

Circuit 3

Military Press – 2 sets of 8-10 reps

Upright Row- 2 sets of 12-15

Shrugs with Barbell- 2 sets of 12-15

Circuit 4

Side dumbbell lateral raises – 1 set of 10-12 reps

Front dumbbell raises – 1 set of 10-12 reps

Reserve dumbbell flys (bent over) – 1 set of 10-12 reps

Circuit 5

Bicep cable curls- 1 set of 20-15 reps

Tricep cable pushdowns- 1 set of 20-25 reps

*Be sure to rest 60 seconds between each circuit.

Abs

Don’t forget about your abdominals, women can’t resist a six-pack (and we’re not talking about beer). To get your abs ready, find a pull-up bar, a  mat and an exercise ball and rotate between hanging knee raises, plank position and ball rollouts. Do three sets total and you’re ready to hit the shower and dress for your date.

Enhance the efficiency of your workout by taking a supplement like VPX Power Shock during your workout. This supplement sample helps increase blood flow to muscles and will give you greater stamina throughout your workout and into your date.

We’re guessing you’ve heard of mud runs and you’ve probably heard of the Rock ’n’ Roll marathons series, but have you heard about the Gladiator Rock’n Run? The event, called “the most insane one-day event on the planet” is brought to you by an American Gladiator himself “Nitro” a.k.a. Dan Clark.

The course is spread over a 5K-stretch consisting of a mash-up of 19 different obstacles; everything from mud, to icy water, to fire. Along the way, you’ll be expected to plunge, slither and plummet down various mud traps, immerse yourself in a icy pool, climb over walls and race through fiery flames.

Like Nitro says, “This isn’t a race for everyone. It’s for those who are gladiator tough and dare to be different.” If you dare, and you live to tell about it, you’ll get some cool swag in the process. Each race “survivor” gets a free beer, a Gladiator Tough finisher’s medal, a limited Gladiator Rock’n Run T-shirt and a commemorative rock-wild red Mohawk, among other prizes. You’ll also get to participate in the post party race and hear three different bands along the race course.

Are you ready for the most insane day of your life? There are a number of Gladiator Rock’n Runs planned across the country starting in  Texas in May. In June, there are a number of the races planned throughout California before heading to Ohio in July. You can also participate a race in Pennsylvania, Michigan, Nebraska, Minnesota, Washington, Arizona and Georgia. Visit the Gladiator Rock’n Run website to find an event near you.

While preparing for your Gladiator race, don’t forget how important it is to fuel up during your training. Hydration is key. Remember to always drink lots of water and eat plenty of protein-rich foods during heavy training periods. A great way to add extra protein in your diet is by eating P28 High Protein Breads found in your latest monthly supplement samples.  Try supplement samples that you didn’t even know existed when you sign up for monthly supplement delivery provided by PumpUps. Doing so will ensure you are well fueled for whatever fitness event you decide to take on next.

Are you ready to try some new supplement samples? Well you won’t have to wait long. The latest monthly supplement samples are headed your way. And here’s the latest sneak peek at what you’ll find inside.

P28 Products

Simply working out isn’t going to give you the results you want. It takes good nutrition too. That’s the conclusion of the three brothers who started P28. Bakers by trade, the brothers sought to make a healthy product to consume for before and after workouts. The result is an entire line of high protein bread products that support your health and fitness goals. In this month’s supplement samples, you’ll get to test out the following P28 products.

P28 High Protein Bread – Too busy to eat before the gym? No problem, simply grab two slices of P28 High Protein bread, spread a little peanut butter in between and you are ready to go. You’ll get 28 grams of protein in two slices. It’s 100 percent natural and made of whole wheat.

P28 High Protein Bagel – Start your day right with a breakfast consisting of the P28 High Protein Bagel. With 8 essential amino acids and packed with protein, this is a morning must.

P28 High Protein Flats – Love to make healthy wraps, now they will be even healthier when you use the P28 High Protein Flats. Made of 100 percent whole wheat and packed with protein these flats help promote both energy and muscle growth.

VPX Products

VPX has been making sports nutrition and performance supplements for more than 20 years. Their line of products includes drink and pill supplements that promote fat loss, aid in recovery and build muscle. Your latest supplement delivery will include the following three products from VPX.

Redline Ultra Hardcore – This dietary supplement is taken daily to support health and fitness goals by promoting increased fat burn. The special micro tab delivery system is said to work in the system for up to 3 hours after it is taken.

VPX Power Shock – Made for muscle building, Power Shock powder can be added to your favorite beverage to be consumed during your workout. Packed with amino acids this supplement sample with increase blood flow to muscles, increasing strength and stamina throughout your workout.

VPX 12 Gauge Shotgun – Drink this supplement sample 30 to 45 minutes prior to your workout or athletic event to promote mental focus and up your intensity level. Resulting in whole body creatine retention, you’ll experience explosive workouts whether they take place in the gym or on the field.

Maybe you are the type that never misses a workout or a trip to the gym, but lately you’ve been feeling like all of the time you are putting in isn’t culminating in the results you want when it comes to your physique. There are a number of common, and easily fixable, mistakes that could be keeping you from attaining your fitness goals.  Read on to see if you are guilty of any of these fitness missteps -

You Always Do the Same Workout – Variety isn’t just the spice of life outside the gym, inside the gym variety in your workout is essential. Fitness experts recommend never doing the same workout routine for more than 4 weeks. Constantly doing the same routine, whether it be cardiovascular or strength training, will ensure that your body will plateau. Mix up your regular workouts by taking a strength class like TRX or Body Pump or add in a new type of cardio activity into your routine, like swimming laps or jumping rope.

You Use the Wrong Weight – Just like you should be mixing up your fitness routine at least once every four weeks, you should also be changing the amount of weight you use when doing strength training. If you are able to do a set of 15 reps with a without any trouble, then the weight is too light. Challenge yourself  by increasing the amount of weight you use at safe intervals. Of course, everything should be done in moderation. Don’t add so much weight that you sacrifice your good form.

You Have Bad Form – Speaking of your form, using bad form is another culprit that could be hindering your fitness goals. If you use a weight that is too heavy you won’t be able to concentrate on lifting the weight properly which will result in injury. Using proper form will ensure that your muscles are doing the work instead of straining joints and tendons.

You Don’t Eat Before and After Workouts – This is a big one. Eating enough protein and carbohydrates before, during and after your workout is essential to building muscle, energy endurance and aiding in a fast recovery. Drinking a carbohydrate drink before a workout or eating a protein-rich nutrition supplement during or after a workout can help. PumpUps allows you to try supplement samples and have supplement samples delivered right to your door so you are always prepared for your workouts.

You Workout by Yourself  - Working out by yourself means no one is there to push you to your limits. At least a couple times a week, take a class or meet up with a workout partner to help motivate you to push past your comfort zone.

Ready to find out who’s the Fittest on Earth? Well, you don’t have long to wait. In just a few months the Reebok CrossFit Games are set to take place, and the competition will be stiff, and plentiful.

Launched in 2007, the CrossFit Games were started to fill what was seen as a void in the world of athletic pursuits. Organizers say the games provide a true test of fitness. The competition is made up of a wide range of events such as moving heavy loads, running across distances and other functional movements. Part of the fun for spectators and (the bane of competitors) is the unknown. Each year events change making it nearly impossible to train for specifically. Athletes can be expected to do everything from carrying sandbags across fields, to sprinting up hills, to swimming in the ocean– or not. Surprises are expected around every corner. Of course, that seems to only draw in more competitors.

 

The popularity of the Games has exploded over the last five years. In 2012 more than 70,000 people participated in the Open (the first round of the three-stage competition). For 2013, that figure is expected to jump to more than 100,000 competitors.

The road to becoming one of the world’s fittest starts with with the Open, set to take place March 6 through April 7. The five-week Open is a worldwide event that is held for competitors in 17 different regions throughout the globe.

The fittest 60 men, 60 women and 30 teams from the 17 regions then compete second stage of the competition  The Games culminate in the 2013 Reebok CrossFit Games held in California in July where competitors battle for the title of the Fittest on Earth and a $1 million purse. This year, a new Masters division has also been added for age categories 45-49, 50-54, 55-59 and 60+.

To be one of the top 50 men and women to be considered the fittest takes a tremendous amount of training and dedication to fitness and nutrition. Do you think you have what it takes? Registration for the CrossFit Open starts on January 30, 2013. You can go here to learn more.

And don’t forget to visit PumpUps to stock up on all the best supplement samples and to sign up for your monthly supplement deliveries to help you get through your next few months of training, whether you are vying for the title of Fittest on Earth, or just trying to make it through your WOD.

You’ve heard the old maxim, a journey of a thousand miles starts with one step. The same goes for good nutrition. A lifetime of healthy eating habits begins with the first bite. In our busy lives, we rarely have time to plan healthy meals, instead we resort to fast food.

Here at PumpUps, we are here to help support your health and fitness goals. Along with providing you with monthly supplement samples to support your workouts we also strive to provide you helpful nutrition tips. If you are ready to start your journey of healthy eating, begin tomorrow with this menu of healthy meals.

Breakfast - Healthy Egg Muffin Sandwich

This breakfast sandwich is packed with protein and fiber to keep you full all morning long.

Ingredients:

3 egg whites

1 whole-grain English muffin

1/4 cup spinach

1/2 avocado

Directions: Toast English muffin halves in the toaster while scrambling the egg whites. Put the avocado in a bowl and mush with a fork until spreadable. Spread avocado onto the toasted English muffin and top with egg and spinach leaves.

Calories: 250

Mid-morning snack

1 stick of light string cheese

Calories: 70

Lunch - Spinach Cranberry Walnut Salad with Greek Yogurt

 

Ingredients:

1.5 cups of baby spinach leaves

1/4 cup dried cranberries

1/4 cup of raw walnuts

2 tbs raspberry vinaigrette dressing

Serve with 1 cup plain 1 % Greek yogurt

Total Calories: 450

Mid-Afternoon Snack

1 Apple

Calories: 80

Dinner - Baked Salmon with Steamed Veggies and Brown Rice

Ingredients:

8 oz. salmon

1 cup broccoli florets

1 cup chopped carrots

½ cup brown rice

Directions: Season the salmon with salt, pepper and a little dill. Bake in oven at 375 degrees for about 15 minutes, or until inside is not longer raw. While fish is cooking, steam veggies together in a steamer basket on low-medium heat. Make brown rice in a rice maker or in a saucepan following directions on packaging. Serve together.

Total Calories: 630

Dessert - Healthy Choice Fudge Bar

Complete your day of good eating with a healthy treat.

Calories: 100

It’s a brand new year. Why not start 2013 off on the right foot by challenging yourself to a weeklong, boot camp-style training? This workout routine is the perfect way to get your body ready to tackle whatever health and fitness goals you’ve laid out for yourself for the rest of the year.  The best part is, you don’t need any equipment to get started, just determination.

Do this workout once a day for the next five days. Add a boost by downing your BSN No Xplode supplement from this month’s batch of supplement samples prior to the workout. The BSN supplement will increase blood flow, supplying extra oxygen to your hardworking muscles. That means increased endurance throughout your workout and faster recovery afterward.

Warm Up

Start with a warm up jog at a slow to medium pace for 3-5 minutes. Next, loosen up your arms with arm circles and triceps stretches. Stretch your quadriceps and hamstrings.

Do 10 of each, three times:

• Jumping jacks
•  Burpies
• Push ups (alternate between narrow tricep pushups an wide pushups)

Burpies Technique

 

Jump rope in place for 3 minutes – If you don’t have a jump rope on hand, you can mimic the motion of a jump rope with your hands at your sides like you are holding the handles of a jump rope.

Do 10 of each, three times:

• Tricep Dips (use the edge of a bench and lower yourself down keeping your elbows tucked into your sides and at a 90 degree angle)
• Squats (make sure the weight is in the heels and your knees are in line with your toes)
• Mountain Climbers – (With your hands flat on the ground, alternate your legs into lunge position)

Mountain Climber Technique

 

Time to practice your jump shot. Place your arms over your head like you are shooting a basketball. Do continuously in place for three minutes.

Do 20 of each, three times:

• Crunches
• Bicycle (lay on your back with your head behind your hands. Bring opposite elbow and knee together, alternating sides)
• Plank (30 seconds each interval)

Cool Down

• Jog 1 mile at cool down pace
• Stretch arms and legs