Badass Fitness

CryoSauna: A brief body freeze for lasting recovery, energy

 

Europeans have been doing it for years. The Dallas Mavericks used it to power players through the NBA playoffs to a championship win. Dr. Oz swears by it.

And now, full-body cryotherapy is catching on in the United States - from Nike and other athletic training centers to a small but growing number of doctors' offices and medical spas. Think of whole-body cryotherapy as the old-school ice bath on steroids - faster, more effective at reducing inflammation and speeding muscle recovery, and without the discomfort of sitting in cold, wet ice for 30 minutes or more.

Developed in the late 70s in Japan, it has been popular in Europe for years among those with muscle and joint inflammation disorders including fibromyalgia, rheumatoid arthritis. It also helps reduce skin inflammatory disorders like eczema and psoriasis. For athletes, the quick full-body freeze speeds up muscle recovery and metabolism.

Said Dennis Mitchell, former Olympic sprinter and coach, whose athletes use the CryoSauna machine: "Our athletes are training harder, recovering faster and increasing speed and performance after just a few sessions."

So when Whitfield Chiropractic clinic here in Tallahassee invited me to come try the CryoSauna, one of just a few in Florida and only 20 or so in the United States, I was all in. Two days later, my muscles aren't as sore as they typically are by this time in the week, when I have taught multiple classes. My energy level is higher (which, if you know me, is already pretty high). And the day of the CryoSauna visit, I literally felt like I could have done 100 burpees without stopping. All of that after less than 3 minutes inside the CryoSauna booth. Amazing.

I am going back for more today and have recommended it to a few clients, fellow fitness devotees, and friends with arthitis and other conditions that I think will be eased with a few sessions. ($59 each or $39 each for a 10-session package) 

Dr. Ron Whitfield has been getting into the CryoSauna twice a week since December. He also reports higher energy levels, and he lost 10 pounds without trying - thanks to the 500- to 800-calorie burn that comes in the few hours after a session as the body works to warm itself back up.

"I've always been a pretty lean guy, so I was actually surprised by the weight loss effect," he told me." The video below features Dr.Whitfield explaining the CryoSauna a bit more.

Also, here is a brief "CryoSauna 101":

What to expect: The CryoSauna looks like a stand-up tanning booth. You undress, put on a robe and socks step inside. The doctor will have you close the door and remove the robe while placing your hands at the top. A liquid nitrogen tank attached to the back pumps the cold air in. You stand in there for 2 to 3 minutes.

How it works: Our bodies remain, in so many ways, stuck in primitive times. When we don't feed them, our metabolism slows down to protect us from starvation. And when we subject them to Ice Age temperatures, our bodies go into a fight-or-flight response that is meant to keep us from freezing to death. As the CryoSauna exposes the skin to super-cold temps, our bodies go into "I am freezing, must survive" mode and the blood rushes to our core to keep our organs going. There, it is enriched with oxygen and nutrients as our body works in super-amped survival mode. Blood pressure goes up slightly (not enough to feel anything, in my experience). As soon as we step out into the warm air, the oxygenated blood rushes back out, flooding the peripheral tissues and flushing out toxins.

How this helps the body, skin, muscles: The brief "freeze" activates collagen in the skin similar to laser treatments, improving skin elasticity and tone and reducing cellulite. The constriction of blood vessels followed by the post-CryoSauna flushing also flushes out toxins and helps with conditions like psoriasis and rosacea. The procedure also boosts endorphins and speeds up metabolism, pushing the body to burn 500 to 800 calories in the few hours after the procedure (and more over time with regular sessions). The anti-inflammatory and analgesic affect also helps with joint disorders and muscle soreness. Overall, immunity is boosted.

Why it's better than an ice bath: Ice baths an be painful, and even after 30 minutes or so submerged the skin temperature doesn't go below about 41 degrees or so. And by that time, the muscles are literally frozen and pretty immobile. For athletes, this means downtime they can't afford. With CryoSauna, the skin is exposed to dry cold of minus 220 degrees Fahrenheir, dropping the skin temperature rapidly to about 30 degrees. But as soon as you step out of the CryoSauna, blood rushes back out from your core and you feel a rush of endorphins and energy - making for a quick and high-octane return to physical activity. It's like 5-Hour Energy with none of the fake jittery feeling.

 

Coming up: A guide to getting nutty...

Three 'luxuries' that aren't

Massages and 90-minute yoga classes. A new pair of kicks. A warm bath filled with Epsom salts, the door shut to keep out any distractions of pets, kids and family. A workout outfit to replace those ratty, baggy T-shirts we've been wearing.

Indulgent luxuries? Essentials in the Badass Journey? How about both? Massages and warm baths aren't essential like food and water, and we can always find excuses for "better things" to spend money on than sneakers and running pants.

But when you're pushing your muscles harder, running further and longer, and testing your physical limits, these luxuries become essentials. I learned the hard way recently, going a few months without regular massages and running in the wrong shoes for my pronating feet. Result: tweaked right hip flexor and glute.

When we're taking (or teaching) multiple classes per week, or training for a race or endurance event, we are asking a lot of those muscles and joints. And plenty of research shows there are real and measurable benefits from some of these "luxuries." So next time you think about skipping them or "going without," consider...

1. Massages and yoga: An hour of massage has the equivalent healing benefits of 7 to 8 hours of sleep, my masseuse at Cabello's here in Tallahassee told me. A sports massage helps release the lactic acid that builds up with intense training. If you are lucky enough to find the right masseuse, regular visits can speed up muscle recovery and tightness - preventing injuries.

Yoga is equally beneficial, particularly for stretching muscles and improving flexibility so that we perform better when it counts. Yoga, depending on the variety, also can tone muscles and provide a gentle cardiovascular workout that counts as "active recovery." It reduces blood pressure, respiratory rate, and pulse rate, even as it boosts energy levels and helps us sleep better.

2. The right kicks and workout clothing: The owner of Shaw's Athletics, a shoe and clothing store here in Tallahassee, cringes every time he walks past the group fitness room at his gym and sees people doing a step or kickboxing class in running shoes. He also cringed when I went in a few weeks ago for inserts and he saw how much I pronate without them. Investing in a good pair of sneakers - and a pair for each of whatever activity you do - is NOT a luxury. Skipping out for a cheap pair is like going into battle with a toy gun. You might survive a few skirmishes, but eventually it will catch up with you. I learned the hard way, and will never be so foolish again. Your body - including your feet - is your machine. The armor you protect it with is just as important as the fuel you put into it.

This applies to workout clothes, too. It isn't necessary to buy the most expensive line of workout gear out there, and lucky for us places like Target carry good and affordable lines like C3 by Champion. But to perform your best, you need clothes that let your skin breathe and your arms and legs move. If you cycle, you need cycling shorts. If you do yoga, sweatpants and baggy T are not the way to go.

3. Epsom salt baths: I am not sure where these were hiding all my 30-plus years, but I have finally awakened to the awesomeness of Epsom salt baths and am addicted. Just 15 or 20 minutes in a warm Epsom salt bath a couole of times a week can make a big difference in your muscle recovery time. Do it at the end of the day, and it will also ease you right to sleep.

Epsom salt is rich in magnesium, which is absorbed through the skin as we soak in it. Magnesium helps reduce inflammation, thus cutting down on pain and muscle cramps. It is vital to bodily functions including muscle control, energy production and the elimination of toxins. It is also a natural stress reliever - helping the body to bind serotonin, the mood-elevating chemical that gets released from the brain.

I have been diligent in "indulging" in bi-monthly massages, weekly hot yoga, the right shoes, and Epsom salt baths. Result: A healing hip flexor and glute, and stronger performance in classes and my own weight training.  

So go ahead and "indulge." If anyone questions you, tell them your trainer told you to! ;)

Coming up: A few workout moves for a stronger upper body, and a Badass Recruit shares her latest recipe makeover. Hint: a cheesy casserole can still be yours to enjoy this holiday season...

Badass Beverage: Chocolate Milk!

Today, we celebrate a rare occurrence in the Badass Universe. Today, we celebrate confirmation that something we THOUGHT was a guilty indulgence turns out to be a HEALTHY, must-have food in our Badass sports training Arsenal.

Today, we celebrate...chocolate milk!!!

It's true. That creamy chocolate deliciousness we used to chose over apple juice or lame, plain milk while trudging through the elementary school cafeteria turns out to have been the choice of Badasses-in-the-making.

We spend all sorts of cash on "sports drinks" and "protein shakes," yet various studies increasingly show that the best post-workout fuel for endurance athletes is chocolate milk. Suh-weet!!!

For example, a recent study published in the International Journal of Sport Nutrition and Exercise Metabolism cited fat-free or low-fat chocolate milk as the ideal post-exercise recovery drink -- better than plain milk, water, or Gatorade, Powerade and the like.

Here's why:

1. Chocolate milk has twice as many carbohydrates and protein as plain milk, water and most sports drinks. Eight ounces of reduced fat milk contains between 160-170 calories, and skim milk contains 160 calories approximately per eight ounces. That's ideal for replenishing overworked muscles after a long run, cycle and/or swim.

2. Chocolate milk is high in water and in nutrient-dense electrolytes such as potassium, calcium and magnesium, so it replaces the fluids you lose when you sweat through a long workout.

3. Chocolate milk is low in sodium and (natural) sugars, and it's corn syrup and processed-sugar-free -- providing just the right amount of nutritional energy to athletes.

No wonder athletes like Olympian Michael Phelps drew are often spotted drinking the stuff!

A note of caution: This research is NOT a pass to chug gallons and gallons of chocolate milk, nor to add Hershey's chocolate syrup to your oatmeal and frozen yogurt! The research found that chocolate milk is best for cyclists, swimmers and long-distance runners because their endurance training and events burn up lots of energy. That means they need more calories, carbs, and protein than the average gym rat who jogs in the treadmill for 20 minutes and lifts weights for 30.

So know what your Badass needs, and choose your post-workout fuel accordingly. If you're doing endurance cardio, consider saving cash spent on Powerade or Muscle Milk shakes and opting instead for that old-school favorite.

If you're lucky, maybe you can even find your chocolate milk in a cardboard carton. Just like in kindergarten...

Coming this week: The temps drop, and we wear jeans. Time to tighten that tush!...

Hump-Day Humor for the Badass Army

The Badass Journey isn't easy. Sure, all those 5ks and squats and pushups and cycling classes make us stronger and leaner. But they also leave us sore, tired and sweaty.

And the oatmeal and egg whites and fruits and vegetables make us healthier, but sometimes we just want a cookie topped with ice cream, right? Fo' sho.

One of my training clients' friends learned the meaning of "sore" this past weekend, when she came with my client to my Badass Boot Camp for the first time. As I type, this Badass Boot Camp virgin is still feeling the burn from all of those ramp sprints, pushups, and trips up and down the stairs of Doak Campbell Stadium.

She e-mailed my training client to explain just how sore she is ("I was asked yesterday if I had blisters on my feet because I was walking so funny due to extreme overworking of my calves on Saturday," she wrote.) My client, funny Badass that she is, replied with a Top 10 List of things she has discovered during her own Badass Journey.

I'm sharing it as we embark on Hump Day, hoping that you Badasses will put it on your fridge or near your computer at work. If anything, it will remind you that you are not alone.

Top 10 Badass Journey Wisdoms
 
1. I threw up after my first work out and proceeded to lay on the floor still and silent for at least 45 minutes.
2. One night I was so sore and tired, that I actually ate dinner in the bathtub.
3. My vagina is on its second life from the cycling bikes and I've had bruises in weird places from the resista-bands.
4. I've eaten so much spinach, flaxseed, almonds and fiber cereal that I feel like a squirrel.
5. I had to buy WIDE trail running shoes to accomodate my bunions.
6. Once it took me over an hour to get out of bed to go work out.
7. I was in Publix in the produce section and smelled something horrible and just figured it was the vegetables, but then I realized it was me after a workout.
8. My shoulders are getting wider by the minute - now all I need is a Speedo tan to be like my swimming days.
9. I've been hungry for a good ten weeks now.
 
And the final and most important one . . .
 
10. I've pretty much accepted that my body only likes to lose .1 lb a week, as clearly shown through the past four weeks.

Coming Friday: Is that fitness "must-buy" worth your dough? 
 

Today's new fitness words: Indo-Sore, Indo-Strong!

Finally, I have found the perfect cross training - the kind of workout that challenges my muscles and my heart but doesn't wreck my joints or tear up my cartilage. The kind of workout that is just as calming as it is invigorating.

Yes, indoor rowing is my new favorite training BFF! And this Badass CEO is strongly encouraging all of you Badass soldiers to give it a try if you haven't already.

Indoor rowing has been around forever, but I'm in love with the hottest and newest incarnation: IndoRow, an indoor rower with a water tank for real water resistance that is the foundation for group classes featuring intervals, speed drills, waves that build, and an all-out relay race at the end. Totally Badass.

I trained for eight hours on the indoor rowing machine this past weekend as part of my instructor certification, and I torched so many calories that my stomach wasn't really satisfied all day. When I woke up Monday morning, I felt awesome. A little sore in my quads and glutes, but it was that "good sore."

That was my "aha!" moment, when I knew indoor rowing would be the ideal compliment to my cycling and strength training.

IndoRows are hot in California and New York, and favored by the likes of Lady Gaga. They're newer to Florida. But there are no excuses in the Badass Army, right? So if you don't live anywhere near a facility with IndoRow classes, suck it up and put that old-school indoor rower at your gym to use!

Consider the benefits:

• A full-body workout: Indoor rowing, used correctly, works the legs, core and upper body by mimicking a leg press, a hip hinge and a row.
• Intense calorie burning without intense impact: A 45- to 60-minute rowing class or personal session can torch between 400 and 800 calories, yet there is none of the pounding that comes with running.
• Dynamic, functional flexibility: The first time you get on a rower, especially if you're a runner or cyclist, you'll likely realize very quickly that your back and hips are tight as hell. But once you start rowing, leaning forward with the "oars" and pulling them back, it opens up your back and your hips and will ultimately make you a better all-around athlete or weekend warrior.
• Finding your personal best: The IndoRow and other indoor rowing machines have monitors to tell you exactly how fast you're going through water, how well you're maintaining your stroke rate, etc. So every time you get on that puppy, you can push yourself to perform better and stronger than you did the previous go-round.

That's what this Badass thing is all about: Getting better, getting stronger, pushing harder. So here's a workout to be used on the IndoRow or any indoor rowing machine- preferably with some Badass tunes plugged into that iPod. Try it as cross-training to compliment your cycling, running, etc.

Badass Rowing 101

Warmup: Row at an easy pace, about 22 or 24 stroke rate, for 5 minutes.

Pressure buildup: Row easy for 90 seconds, then at medium effort (about a 26 stroke rate) for 90 seconds, and then full effort (about a 28 stroke rate) for 90 seconds.

Recover: Row at easy to medium effort for 4 minutes.

Interval: Row easy for 30 seconds, hard for 30 seconds, and keep alternating every 30 seconds for a total of 5 minutes.

Recover: Row easy for 3 minutes.

Buildup: Row easy for 2 minutes, and kick it up for two. For the last two minutes, go at full effort.

Recover: For 2 minutes, row easy.

Personal best sprint: For 30 seconds, row at medium effort. For one minute, row all-out. Come back for 30 seconds, and for the last minute, row all-out, trying to go faster than you did the first sprint.

Cool down: Keep rowing at an easy to light pace, and breathe as your heart rate comes down.

Coming Friday: Badass CEO's Favorites, Fall 2010 Edition

Monday Pop Quiz! Test your Badass IQ

It's just another Manic Monday, Badasses! I figure the best way to wake up our brains for the week ahead is by way of a pop quiz that tests your Badass Fitness IQ.

There will be no official grade entered into your GPA, but it's always worth knowing whether we really know all that we think we know about fitness and clean eating. Knowledge and accurate information is power - specifically, power to fuel you along the Badass journey.

So go ahead, test your Badass IQ! (The answers are below...and no cheating!)

1. True or False:

Eggs should not be eaten daily because they'll raise your cholesterol.

2. True or False:

Dairy is the only way to get the daily recommended calcium.

3. You can work your core with:

A. Mountain climbers

B. Planks

C. Push-ups

D. None of the above

E. All of the above

4. The ideal BMI is:

A. Anything under 20

B. Anything between 25 and 35

C. Anything between 19 and 25

5. Which of the following takes the longest to digest?

A. Carbs

B. Protein

C. Fat

6. True or False:

It's not good to do strength training/weightlifting two days in a row.

7. The best formula for losing weight and staying lean is:

A. 100 percent intense cardio

B. 100 percent weightlifting

C. A mix of cardio and weightlifting

D. None of the above

8. A deadlift works which of the following:

A. Glutes

B. Glutes and hamstrings

C. Glutes, hamstrings and lower back

D. None of the above

9. The best breakfast choice is:

A. Starbucks blueberry scone with a grande vanilla latte

B. McDonald's Egg McMuffin

C. Large bowl of Cascadian Farm granola cereal with low-fat milk

10. For maximum calorie burn, the best method is:

A. Long endurance runs at a steady moderate pace

B. Interval training that mixes slower paces with high-intensity bursts of speed

Answers

1. False: Eggs are nutritionally second only to mother's milk, and an egg and a couple of egg whites everyday will not break your cholesterol "bank," which is largely hereditary.

2. False: Spinach and broccoli are also excellent sources of calcium.

3. The answer is E. It doesn't have to be a crunch to work your core. When done with proper form, mountain climbers, planks and pushups all involve activating your core muscles.

4. The answer is C. The ideal is 19 to 25. Over 30 is in the clinically "obese" range, which brings a whole host of medical concerns. And going below 20 - especially for females - can mean being too lean (yes, there is such a thing!) and having issues with hormone imbalances and menstrual irregularities. Calculate yours.

5. The answer is B. Protein takes longer to digest -- which is why chicken or  scrambled eggs leave you feeling full longer than, say, a few sugary carb-filled cookies. Multiple studies show that those who start off their day with eggs, for example, overall take in fewer calories throughout the day than those who start off with cereal or something else. So make sure you're getting a mix of lean proteins, healthy fats and complex ("good") carbs in your daily eating. 

6. False. You can lift weights two, three, even five days in a row as long as you break up which body parts you work. So think quads today, back tomorrow, biceps and triceps the next day, and hams and glutes the day after.

7. The answer is C. Muscle burns more calories even at rest than fatty tissue. Cardio like running and cycling is a great calorie burn and will make your heart stronger. But strength training will not only improve cardio performance, it will sculpt those muscles and build the lean muscle tissue that keeps your metabolism humming - while preventing conditions like osteoporosis later on.

8. The answer is C. Done properly, the deadlift works your glutes and hamstrings as you come up and squeeze the glutes. But it also engages and strengthens your lower back as you work to keep the core tight and your back from being rounded as you come up and down.

9. The answer is B. Surprised? Well, the blueberry scone (460 calories) and latte (250 calories) are calorie-dense and filled with sugar and the kind of carbs that will send your blood sugar soaring - then crashing. And the bowl of granola is dense with calories (about 400 for a big bowl) and sugar (28 grams for 1.5 cups) but low in protein (8 grams). McDonald's doesn't seem like the best choice, but that Egg McMuffin is only 300 calories and has a good balance of carbs (29 grams), protein (18 grams) and fat (12 grams) with minimal sugar.

10.  The answer is B. Interval training that sends the heart rate up and down burns lots of calories and fat. By mixing bursts of high intensity with low intensity "recovery" periods, you're challenging both your aerobic and anaerobic systems, getting the benefits of both aspects of training at the same time. Indoor cycling classes, treadmill sprints and track workouts are a great choice for interval training.

Coming Wednesday: Badass Bookshelf - Women, Food and God

Badass Fitness: Monday Myth Buster Edition!

 
Does this sound familiar?:

Butter's bad for you; eat margarine. Oh, wait. Margarine is terrible, go back to butter.

The best diet is Atkins. Oh, wait. The best diet is South Beach.

Heavy weights and fewer reps are best. Oh, wait. Light weight and high reps are the way to go.

Out here in the universe of fitness and health, there is a lot of information. Some of it is just plain wrong. Some of it is convoluted. Some is right on target. All of it, put together, is enough to make the Badass Army's collective brain scatter in a million confused directions.

Being successful in the Badass Journey has a lot to do with motivation and determination, but it's tough to stay on track without the right (read: accurate) information. To start off yet another week, I present you with the...drum roll...Monday Myth Buster Edition!!!

1. I should avoid eggs because they'll raise my cholesterol: Eggs, nutritionally speaking, are second only to mother's milk. The cholesterol hype of years past has mostly died down, thanks to studies showing that eating a whole egg or two everyday is most certainly not going to put you on cholesterol-lowering meds.

2. Eating fat will make me fat: Multiple studies show that people who regularly consume a  higher level of omega-3 fatty acids are slimmer – while obese individuals are almost always deficient in these type of fats. Our bodies need fat to absorb nutrients. That's why a spinach salad dressed in olive oil and balsamic vinegar is better than a naked spinach salad. The key is to avoid saturated fats and seek out "good fats" like the ones found in olive oil, flaxseed oil, and foods like eggs and avocados.

3. If a female lifts too many weights, she'll look like a man: If she takes steroids along with those dumbbell curls, then yes Roberta might start to look and sound like Robert. But I lift weights often, and heavy ones - 12 reps of a 360-pound leg press, thank you very much! And I'm pretty sure I still look like Shannon, not Shane. The fact is, lifting weights builds lean muscle -- whittling us into shape, boosting metabolism and strengthening our bones to stave off osteoporosis.

4. I can't lift weights everyday: We should definitely give our bodies a rest day, but you can absolutely lift weights on multiple days in a row as long as you're dividing up your program so that different body parts are worked on different days. Example: Glutes and hamstrings with abs on Monday, back and biceps on Tuesday, chest and triceps on Wednesday, quads and calves with abs on Thursday, and shoulders with core work on Friday.

5. For a six-pack, I should do 100 crunches every night: Give me 15 minutes, and I'll work your core without ever doing a single crunch. With planks, mountain climbers, pikes, woodchops and other moves, you can strengthen your core in a functional way while developing that washboard - and eliminating a lot of those boring crunches.

6. The key to losing weight is to eat as little as possible: WRONG! The key to losing weight is to burn more calories than we take in. But our bodies are pretty much still the vessel of caveman days. So if we drop daily calorie intake too low (below 1,200 calories, as a general guide), our bodies go into "foraging for food" starvation mode and metabolism slows to a crawl. It's a survival mechanism. The best method is to feed your body moderate, sensible meals while exercising. Skipping meals or eating carrots for dinner is not the way to go.

7. Snacking is bad: Americans have been programmed to eat three, sometimes just two, big meals. But to keep blood sugar levels stable and to keep the 'furnace' that is our metabolism burning, the ideal formula is smaller meals of breakfast, lunch and dinner with a couple of healthy snacks thrown in. Think almonds, string cheese, fruit, hummus, carrots, whole grain crackers, etc.

8. Cardio is the best way to boost my metabolism: Cardio is a great calorie torcher, but for long-term metabolism boosting the best strategy is to build lean muscle through a combination of cardio and strength work (read: lift weights! Use resistance bands! Do pushups!). Muscle builds more calories, even at rest, than fat. So add muscle, and raise your metabolism.  

9. Chocolate, coffee, and wine are evil: Lots of things are evil in moderation (I.e. murder, embezzlement, smoking crack, kicking the dog). But chocolate, coffee and wine do not belong on the "do not touch" list. Dark chocolate has antioxidants, it is a mood booster, and sometimes we just need it. Coffee has been shown to make those who drink it regularly far less likely to develop Parkinson's. And red wine contains antioxidants such as reseveratrol that may help prevent heart disease by increasing levels of "good" cholesterol and protecting against artery damage.

10. The best diet for me is [insert diet-of-the-moment here] and the best workout plan is [insert the latest celebrity-driven workout here]: I hate the word "diet." It sounds inherently temporary, when in fact healthy eating should become a way of living. A part of your everyday life. So the perfect plan for you is the one that keeps you healthy, lean, strong - and HAPPY. There's no use going through life feeling starved and self-deprived. Find balance in your eating.

And as far as exercise, the best method for you is the one that you enjoy. If you hate distance running, don't force yourself to train for a half-marathon. If cycling is your thing, have at it! I often tell my cycling students, "This is your ride. Control it. Do what works for you." This life is your Badass Journey. So take it as your own. Find what works, and keep going.

Coming Wednesday: A new head-to-toe Badass busting routine!

The Protein Puzzle: What's what, and what's best for your Badass?

Protein can be really confusing. 

We know we need it. But which form of protein is best? How much do we need? When is it best to consume it? What does it do, or not do, for our Badasses?

All you have to do is walk into a GNC or Vitamin Discount Center or the like to feel totally overwhelmed and uncertain. So many choices! And they all promise to be everything you're looking for. Kind of like some lame dating service, huh?

This Badass Fitness CEO will never profess to have all of the fitness and health answers. But today I hope to at least provide a better roadmap as each of you in the Badass Army makes decisions on protein, and protein consumption.

First: How much do you need?

The basic recommendations are usually based on grams of protein per pound of your goal or ideal (not actual) bodyweight, for a 24-hour day. General recommendations call for healthy non-athletes to take in roughly 0.4 grams of protein per pound. That would be 40 grams for 100-pound me, but only if I were less active.

More active athletes and bodybuilders, many of whom (me included!) are looking to build or maintain muscle, look to consume anywhere from 0.8 up to 1.5 g of protein per pound of their actual body weight.

Second: What forms does it come in?

There are the obvious forms - meat, poultry, fish, eggs. It also comes in milk products including staright-up milk, cheese and yogurt (with Greek yogurt having a higher protein content than regular yogurt). You can absolutely get all the protein you need from these foods, and I advocate daily eating that is based primarily on real foods - not Frankenfoods.

But protein from protein supplements isn't all bad. In fact, I drink a smoothie every morning before my workouts that contains a scoop of chocolate protein powder. Often I add a few tablespoons to my oatmeal or my Greek yogurt - because really, how can it not taste better by adding chocolate?!

Still, I don't add it just for flavor. Protein is vital to building and maintaining muscle. And if there is anything I learned when I really started hitting the weight room hard, it is that progress comes only when you fuel that Badass properly. Yes, you need good carbs like oatmeal and sweet potatoes. But you also need protein. And in the crazy schedule of life, downing a protein shake or protein bar on the go is often a lot more feasible than sitting down to a plate of grilled chicken.

Last: OK, so which protein forms are better? Whey? Soy?

The answer depends in part on what your goals are, and even whether you are a vegetarian.

But the general consensus among nutritionists, trainers and the like is that the best daily choice in terms of how efficiently your Badass absorbs and uses it is...

1. Whey protein: Whey protein comes from milk, and it absorbs quickly, meaning it keeps your body supplied with the protein it needs to maintain muscle tone and strength. And because protein stays with you longer than carbs, a smoothie or shake made with whey protein is an ideal mini-meal in between your main meals.

Consuming whey protein can help you get or stay lean without a lot of fat, and carbs - but with the right kind of calories. If you restrict calories too severely, you will lose not just fat but muscle. Consuming whey protein as a supplement ensures your muscles have the protein they need to grow and get sculpted during all those weight training sessions and moderate calorie cutbacks.

There are many 100 percent whey protein powders out there. I like Isopure and EAS Myoplex, always in chocolate!

But whey isn't the only option.

2. Casein protein: AKA "milk protein." This is about 80 percent of the protein in whole milk (the other 20 percent is whey). Casein digests more slowly than whey, and it is a more complete protein (lots of essential amino acids and glutamine).

The slow digestion makes it a great choice for a before-bedtime shake or to replace a meal, because it fuels your Badass with protein over a longer period (be it through the afternoon or while you sleep and your muscles are in recovery mode). When I'm in a period of heavier weight training, I often have a salad with a small piece of fish for a light dinner and then a casein-based shake before hitting the pillow. That fuel also keeps the metabolism humming through the night.

I love Muscle Milk Light for meal replacement or before bedtime because it's a blend of casein, faster-releasing whey isolate, plus amino acids. Just 100 calories per scoop, and scant cabrs and fat. The best part: The taste of the chocolate-peanut butter makes that pre-bedtime shake feel like dessert!

And for vegetarians....

3. Soy protein: This is a high quality protein, and the only plant-sourced protein with all of the eight essential amino acids our Badasses need. The American Heart Association actually recommends consuming 25 grams of soy protein per day for heart health.

There is some debate about soy and its affect on hormone levels - and I've heard many guys lament that they fear soy will mess with their testosterone levels.

I don't know about that, fellas, but one of my favorite 100-calorie tide-me-overs is the EAS AdvantAge Carb Control shake, with 110 calories and 17 grams of protein.  It's a blend of soy, whey, and caseinate.

I probably haven't answered all of your questions, but send me an e-mail or comment below about whatever you want to know and I'll do my best to address it.

In the meantime, here''s my daily smoothie recipe - consumed every morning, and sometimes in the evening too!

Shannon's (Sometimes Twice) Daily Smoothie

• 1 cup unsweetened chocolate almond milk
• 1 scoop chocolate peanut butter Muscle Milk Light
• 1 scoop Amazing Grass powder
• 1/4 ripe avocado or 1/4 cup Greek yogurt (for creaminess!)
• 1/2 cup frozen berries or 1/2 banana
• A few cubes of ice

Blend it all together and enjoy! This weighs in at about 300 calories.

Coming next week: More legs, Shannon plays Badass Foodie, and the benefits of getting your veggies local and organic - and delivered!

Super hungry? You might need a Super Nap!

Confession: I don't always practice what I preach, including my sermon about the importance of sleep. This past week or so has been particularly egregious, and guess where the Badass gods are punishing me?

Right in my tummy!

Yep, as soon as I go a day or two without my usual sleep, I'm as hungry as a 13-year-old boy in the middle of a growth spurt. And while I'm perhaps the size of a 13-year-old boy, this is no spurt. It is, simply, an imbalance.

It is my body revolting against the fact that I'm not giving it enough rest. We are a nation, a society, of people short on sleep. We don't get enough, period. Celebrity trainer Jillian Michaels talks about the value of sleep in boosting metabolism in her awesome book, "Master Your Metabolism."

Hormonal imbalances affect our metabolism, in many cases slowing it down. And many studies have shown a link between sleep and the hormone leptin, which affects when and how long we feel full. Consider: The percentage of young adults snoozing for eight to nine hours a night is half what it was 50 years ago -- and during that time, the incidence of obesity has just about doubled.

Studies have found that after just two nights of sleep restriction, participants' leptin dropped -- and their ghrelin shot up. Guess what ghrelin is? The hunger hormone. And we don't just get hungrier, we get hungry for sweets and salty processed foods. (Confession Two: I really didn't need to dig into those organic-brand 'healthy' cheese puffs, OK? Because really, they're just cheese puffs and they don't do much for this Badass.)

It might not seem like much is happening to our Badasses when we sleep, but au contraire! During the so-called slow-wave sleep that comes about an hour after we fall asleep, the body releases growth hormones that burn stored fat. Don't sleep enough or deeply enough, and the fat-burning is disrupted. We want the opposite, right? We want our bodies burning that fat like a well-oiled machine.  

But that won't happen if we're like zombies, half-awake on a mix of caffeine and processed sugar just to get from 9 a.m. to 6 p.m. And try motivating yourself to the gym when you haven't had enough sleep. Kinda sucks, right? And odds are, you never get to the gym.

So as you convince yourselves that you really need to see this late-night marathon of "South Park" or "Law & Order," remember that most Badasses need about seven hours for optimum performance. And as tempting as it is to burn the stick at both ends all week and then try to make up for it on the weekends, the reality is you can never get that lost sleep back.

But you can set yourself on a new, better-rested path of sufficient shut-eye.

As for this Badass, I'm sick of these junk food cravings! Ugh. So tonight, after a healthy grilled pizza and wine night with the Badass Trio, I am SLEEPING! For at least seven hours!

Enjoy your weekends, Badasses. Get out there and enjoy spring! MOVE those Badasses...otherwise, they'll start saggin'. Sad but true.

Coming next week: The Mexi-CAN Chop, Kettlebell fun, and the true story of a Badass and his P90X success!

Beware Sleepy-Ass Syndrome

This Badass blogger is beat!

I'm blessed with that genetic coding that makes me feel just fine on 6.5 to 7 hours of sleep. Sure, eight is nice, yet I don't need it every night to feel good. But this week, thanks to long hours, stressful deadlines and a high-octane pace at work, I've been getting more like 5 to 6 hours - some of it fitful.

As I feel my energy dragging, my exercise performance more Lame-Ass than Badass, I am reminded that sleep is one of the most important elements of our health.

Sleep does much more than just leave you feeling rested and energized and ready to take on the gym and the world.

It reduces stress levels, it bolsters memory, it provides time for your cells and muscles to recover. It even helps you maintain a healthy weight.

Ever notice you crave junk and sugary carbs more when you're overtired? Well, Researchers have found that people who sleep less than seven hours a night are more likely to be overweight or obese. They think lack of sleep messes with the balance of the hormones ghrelin and leptin that affect appetite.

I know I've been feeling all out of sorts and way less than Badass this week. A cookie here, lame excuses for dinner, too much coffee, not enough water. I know my body well enough to know I need more sleep!

You probably do, too. Plenty of studies have found the average American gets less than the recommended 7 to 8 hours, or whatever number of hours their body really requires. So we drag ourselves out of bed, try to revive with a danish and a Coke, and thus begins a day of poor eating and sluggishness that probably does NOT end with an exercise session.

The weekend is so close I can smell it, Badasses. I plan to get plenty of sleep, and hope you do, too. Otherwise, Badass leads to Sleepy-Ass leads to Lazy-Ass leads to Blob-Ass.

And that's not what we're working toward, right? Nope. We're Badasses. So we'd better sleep like it...

Coming up: Tick tock...How long until you see results?