8 Amazing Outdoor Workouts

Outdoor Workouts

8 Amazing Outdoor Workouts

The days are long and the weather is warm – it’s the perfect time of year to take your workout outdoors. If you’re a gym addict, you may be surprised how much more exercise you can get in the great outdoors. After all, you’ll be adding wind resistance, real gradients, varying surfaces, and moving obstacles to your experience. There are countless outdoor workouts waiting to be conquered. Here are 8 amazing outdoor workouts:


1. Hiking

Hitting the trails at a brisk pace assures a first-rate cardio session that strengthens your legs, glutes, core, and hip muscles. Being in a wilderness setting is also a great way to help you de-stress.


2. Stand Up Paddle Boarding (SUP)

Hit the lake, ocean or river! Stand up paddle boarding is not only fun, but it’s also a fantastic cross training tool that works your core while improving cardio, stability and balance.


3. Running

A favourite workout for city dwellers and suburbanites alike! Running is one of the most efficient ways you can get your heart rate up and burn calories, all while exploring local trails, beaches, and neighborhoods.


4. Boot Camp in the Park

A group workout, boot camp is the ultimate cross-training experience that offers core conditioning, strength training, and cardio through a combination of drills, obstacle courses, yoga, stretches and more.


5. Kayaking

Kayaking is an activity that is never boring! Whether you’re paddling along a river, lake, or ocean, it’s an adventurous activity that boosts aerobic fitness while strengthening your back, chest, shoulders, and arms. Kayaking is a low-impact activity and a great option for anyone wanting to support joint health.


6. Cycling

A workout that is easy to fit into your daily routine! Cycling is a simple and fun mode of transportation that tones your legs and glutes while providing a serious cardio session.


7. Beach Volleyball

A terrific way to socialize while getting a full body workout, volleyball also enhanced your reflexes, and improves hand eye coordination.


8. Swimming

When the weather feels too hot to exercise, cool down with a session of offshore laps or treading water at the beach or outdoor pool. Just be sure to slap on some sunscreen first!


When your workout is over, refuel with a PGX* Smoothie. Then let us know what you like best about outdoor workouts in the comments section below.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.

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Healthy Sweet Tooth Solutions


Healthy Sweet Tooth Solutions

Did you know that 11 to 13 % of the total calories eaten by Canadians comes from added sugar [1]? It’s added to many unassuming products, such as flavored yogurt, bread, vitamin water, and breakfast cereals – sneaking into your diet more than you may realize. Because a high sugar intake is linked to weight gain and an increased risk of chronic disease, it’s best to limit how much of it you eat. Try these healthy sweet tooth solutions:

Add Your Own Natural Flavour

Instead of buying flavored varieties of yogurt, soy milk, or water that are high in added sugar or artificial sweeteners, choose plain and add your own flavour. Berries, cinnamon, or grated vanilla bean are delicious ingredients for jazzing-up plain yogurt, while cucumber and mint make a refreshing addition to tap water.

Naturally Sweet Whole Foods

The natural sugar content of fresh fruit, sweet potatoes, or corn can help satisfy your sweet tooth while adding fibre, vitamins, minerals, and antioxidants to your diet. For strong cravings, the concentrated sugar in dried dates and apricots can be highly satisfying – just don’t eat more than you would if they were fresh!

Sip a PGX® Satisfast™ Whey Protein Drink*

The combination of fibre and whey protein in PGX Satisfast will help curb your hunger and reduce sugar cravings. With flavors like Rich Chocolate and Very Vanilla you won’t feel deprived of sugary treats.

What healthy foods satisfy your sweet tooth? Let us know in the comments section below.
*Note: Drink additional water (8 fl. oz.) after ingesting PGX. If you are taking medications, take one hour prior to or two hours after taking PGX.


[1] Brisbois, T., Sandra Marsden, Harvey Anderson, and John Sievenpiper. “Estimated Intakes and Sources of Total and Added Sugars in the Canadian Diet.” Nutrients 6.5 (2014): 1899-1912. Web. 13 May 2015.

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5 Quick Protein Filled Snacks


5 Quick Protein Filled Snacks

No matter your age, weight, or activity level, your body needs protein. It not only fuels your hunger and helps repair muscle tissue, but is needed to make hormones, strengthen bones and cartilage, and build a healthy immune system.

The Canada Food Guide recommends a dietary allowance (RDA) of about 46 g of protein for women and 56 g for men per day [1]. Here are five quick bites with over 10 g each:

1. 1 Cup Edamame

Cooked soybeans, also called edamame, pack 22 g of protein per cup [2]. As a quick bite, the combination of protein, fibre, and healthy fats in edamame will help you feel full and satisfied.

2. ½ Cup Steel Cut Oats with ¼ Cup Cottage Cheese

More than just a warm breakfast – steel cut oats are an energizing source of protein, fibre, and iron. Top ½ cup of cooked oats with ¼ cup of low fat cottage cheese to create a comforting combo with 14 g of protein [2]. The key to making this a quick bite is preparing the oats in advance so you can just warm them up.

3. 28 g Salmon Jerky

With 15 g of protein per 28 g serving, salmon jerky provides a delicious way to kick your protein intake up a notch. [2] Salmon has the added bonus of being high in the omega-3 essential fatty acids DHA and EPA.

4. ¾ Cup Greek Yogurt

When it comes to dairy, Greek yogurt is an elite source of protein. It supplies approximately 15 g per ¾ cup serving [2], along with live probiotic bacteria to support a healthy balance of gut microflora.

5. PGX® Satisfast™ Organic Vegan Protein Bar

With 15 g of organic plant protein per bar, this vegan friendly snack is sure to keep you feeling full and satisfied. Whether you choose Very Berry Dark Chocolate, Dark Chocolate Coconut, or Dark Chocolate Peanut, every bite is guaranteed to be gluten free and made with non-GMO ingredients.


[1] Health Canada. “Dietary Reference Intakes.” Food and Nutrition. Web. 27 April 2015.

[2] USDA. “Nutritional Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 27 April 2015.

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5 Foods That Enhance Sports Performance

Foods Sports Performance

Nutritional Support for Sports Performance

Are you looking for a dietary aid to help kick your athletic power up a notch? Don’t settle for refined commercial products when you can reap equal benefits from natural, clean label foods. These five options offer a deliciously nutritious way to enhance your sports performance or recovery.

5 Foods That  Enhance Sports Performance

1. Raisins

Raisins are nature’s alternative to commercial energy chews and sports gels. For long athletic events or endurance races, chewing a handful of raisins mid-way can help sustain your energy levels and replenish glycogen stores. Raisins supply 33 g of carbohydrates and 123 calories per ¼ cup and are a concentrated source of iron and potassium.[1]

2. Coconut Water

Coconut water offers an additive-free way to stay hydrated without settling for sports drinks. With 600 mg potassium, 252 mg sodium, 60 mg magnesium, and 58 mg calcium per cup, coconut water can help replenish some of the electrolytes you lose through sweat, and reduce temporary muscle cramps in healthy adults due to exercise.[1]

3. Beet Juice

A study published in the 2012 issue of International Journal of Sport Nutrition and Exercise Metabolism found that cyclists who drank 500 ml of beet juice per day for six days improved their performance by 1.2 % in a 10 km time trial.[2] Although this dose of juice is too extreme for most people, you can certainly benefit from droppin’ a few beets into your diet.

4. Milk

The balance of carbohydrates and protein in milk make it an excellent post-sport recovery drink to help rebuild your muscle energy stores. With 314 mg of calcium per cup, milk can also help you replenish the calcium lost through sweat.[1] To boost the taste and protein of milk, add a scoop of Dark Chocolate PGX® Satisfast Whey Protein.

5. Cherries

After a long session of high impact exercise, loading up on the anti-inflammatory polyphenols found in cherries may help you to recover more quickly from joint pain due to over exercising. Cherries are also a natural source of melatonin, which supports a good quality sleep – and sleep is a key factor in physical recovery.

Tell us which foods help you reach your athletic goals in the comments section below.


[1] USDA. “National Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 1 May 2015.

[2] Cermak, N., Martin Gibala and Luc van Loon. “Nitrate Supplementation’s Improvement of 10-Km Time-Trial Performance in Trained Cyclists.” Int J Sport Nutr Exerc Metab. 22.1 (2012). Web. 1 May 2015.

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3 Healthy Ways to Spruce up Your Water


3 Healthy Ways to Spruce up Your Water

Do you enjoy drinking water, or do you find it boring? Although water is a key player in your overall health and energy, it’s easy to find yourself reaching for juice, pop, or sports drinks to quench your thirst instead. Everyone has different needs for daily water intake depending on where one lives, activity level, health status and age. To rekindle your love for water, add some flavor using fresh herbs, fruits, and vegetables.

Refresh and Revitalize Your Water

Here are three healthy and refreshing ways to revitalize your water this spring:

1. Cucumber Mint

This cleansing combination will make you feel fresh out of the spa. Drop 5 slices of washed cucumber into 6 cups of water, then crumple a handful of fresh mint leaves and mix them in. Stir, chill for about 30 minutes, add ice, and enjoy.

2. Lemon, Orange and Ginger

A detoxifying medley of citrus and ginger to keep your breath fresh and body hydrated. Grate 2 tablespoons of fresh, peeled ginger root into 6 cups of water, then add half an orange and a quarter lemon sliced into rings. Stir, chill for about 30 minutes, add ice, and enjoy.

3. Strawberry, Beet and Lime

This adventurous mix creates a purple-red hue that’s hard to pass up. Add two slices of peeled raw beet and half a cup of sliced ripe strawberries to 6 cups of water. Squeeze in the juice from two lime wedges then drop the wedges in. Stir, chill for about 30 minutes, add ice, and enjoy.

Remember to always drink an additional water (8 fl. oz.) after ingesting PGX®.

What do you like to add to your water? Let us know in the comments section below.


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Berry Power: Keep your joints and muscles ready for action

berries pwer workout

Benefits of Berries

It’s hard to beat the colors, flavors, and amazing health benefits of berries! Whether you favor cranberries, strawberries, bilberries, or even Saskatoon berries, these little powerhouses can help keep your muscles and joints ready for action. Here are four reasons to add berries to your spring menu.

  1. Muscle recovery. Researchers at Massey University in New Zealand found that athletes who drank a blueberry smoothie before and after exercising needed less time for their muscles to recover.[1] It turns out that the antioxidant and anti-inflammatory properties of blueberries helps restore muscle strength faster, making back to back training sessions easier.*
  2. Maintain Healthy Joints . Thanks to their high seed count, raspberries provide 461 mg of joint-friendly omega-3 and -6 polyunsaturated fatty acids per cup.[2] Polyphenols in other berries, including Saskatoons, cherries, and blueberries, can help support healthy joint function.*
  3. Muscle cramps. When your diet is low in potassium, calcium, or magnesium, you’re more susceptible to muscle cramps. A regular dose of berries can help prevent such cramps by replenishing key minerals. For example, one cup of blackberries delivers 233 mg of potassium, 29 mg of magnesium, and 42 mg of calcium.2
  4. Oxidative stress. Whether it’s due to intense bouts of exercise, your environment, or natural aging, your cells deal with oxidative stress every day. Thankfully berries are loaded with antioxidants that help protect your muscles, joints, and many other tissues from the unstable free radicals that cause oxidative stress.*

Add berries and PGX® Granules to your next smoothie for a filling nutrient rich treat! Leave your muscle and joint-friendly tips in the comments section below.


* This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

[1] McLeay, Yanita et al. “Effects of New Zealand Blueberry Consumption Recovery from Eccentric Exercise-Induced Muscle Damage.” Journal of the International Society of Sports Nutrition 9.19 (2012): Web. 15 April 2015.

[2] USDA. “National Nutrient Database for Standard Reference Release 27.” Agricultural Research Service. Web. 15 April 2015.

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More Delicious Smoothie Recipes

smoothie delicious


The smoothie – a convenient on-the-go breakfast, filling mid-day snack, or post-workout recovery fuel. When done right, a smoothie can boost your intake of protein, fibre, and antioxidants while helping you meet the recommended 7 to 10 daily servings of vitamin-rich fruits and vegetables.
The sky is the limit when it comes to healthy smoothie ingredient. Yogurt, tofu, almond milk, kefir, beans, or nut butters can rev-up the protein content, while berries, sweet potatoes, squash, or leafy greens provide a wholesome boost in carbohydrates and antioxidants. For a healthy supply of omega-3 fatty acids, toss in a tablespoon of ground flaxseed, walnuts, or chia seeds.
No matter what ingredients you choose, include PGX* to kick the fibre content up a notch and ensure that your smoothie is healthy, filling, and satisfying. Try one of these popular smoothies for a nutritious treat.

Strawberry Balsamic Shake

2 scoops of Very Strawberry SlimStyles Meal Replacement Drink Mix
½ tsp balsamic vinegar
500 mL of water

1. Measure out liquid into a shaker or blender cup.
2. Add 2 scoops of Very Strawberry SlimStyles Meal Replacement Drink Mix.
3. Secure lid and shake vigorously or blend until ingredients are mixed well.

Nutrition Information:
Calories: 243
Carbohydrates: 19 g (4 g fibre, 4 g sugar)
Fat: 7 g
Protein: 25 g
Sodium: 671 mg

Sweet Spinach Smoothie

1 scoop of PGX Satisfast Dark Chocolate Vegan Protein
2 cups of spinach
1 banana
355 mL (1 ½ cup) of water

1. Measure out liquid into a blender cup.
2. Add spinach and banana to liquid.
3. Add 1 scoop of PGX Satisfast Dark Chocolate Vegan Protein.
4. Secure lid and blend until ingredients are mixed well.

Nutrition Information:
Calories: 239
Carbohydrates: 36 g (7 g fibre, 16 g sugar)
Fat: 1 g
Protein: 23 g
Sodium: 258 g

Tropical Cucumber Smoothie


2.5 g of PGX Granules
1 cup of kiwi (approximately 3 kiwis)
½ cup of cucumber (approximately 1/3 of an English cucumber)
½ cup of pineapples
355 mL (1 ½ cup) of water

1. Measure out liquid into a blender cup.
2. Add kiwi, cucumber, and pineapple to liquid.
3. Add PGX into blender (or blend ingredients first and stir in PGX right before drinking).
4. Secure lid and blend until ingredients are mixed well.

Nutrition Information:
Calories: 173
Carbohydrates: 44 g (5 g fibre, 18 g sugar)
Fat: 1 g
Protein: 2 g
Sodium: 58 mg

We would love to hear what kind of smoothies you like. Tell us your favourite smoothie recipe in the comments section bellow.

*Drink additional water (8 fl. oz.) after ingesting PGX®. If you are taking medications, take one hour prior to or two hours after taking PGX®.



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March is Nutrition Month

nutrition month

Have you had your “daily 10” today? Despite the key role that vegetables and fruits play in equipping our bodies with essential vitamins, minerals, fibre, and antioxidants, many people are not eating enough. The Canada Food Guide recommends that adults eat 7 to 10 servings per day – meaning ½ cup of vegetables or one medium sized fruit per serving.[1]

If you’re having trouble fitting in your “daily 10”, try these three ideas for sneaking extra produce into everyday meals and snacks.


1. Yam pizza. Boost the vitamin A, vitamin C, and potassium content of your next homemade pizza by spreading ½ cup of cooked, mashed yam onto the pizza dough. Top with a thin layer of tomato sauce and your favorite healthy toppings.

2. Black bean smoothie. Rev-up the fibre content and antioxidant power of your morning berry smoothie by adding a ½ cup of black beans.

3. Salsa yogurt salad dressing. Forgo store bought salad dressings that are high in fat and additives by preparing your own nutrient-dense salsa yogurt dressing. *Recipe below.


*Salsa yogurt dressing


1 cup ripe tomato, diced

1 Tbsp. onion, diced

¼ tsp. garlic powder

1 tsp. jalapeno, finely chopped

1 Tbsp. cilantro, chopped

1/4 tsp. salt

1 Tbsp. fresh lime juice

1 cup Greek yogurt

salad dressing


 Combine tomato, onion, garlic, jalapeno, cilantro, salt, and lime juice in a mixing bowl and toss well to mix. Allow to sit for 30 minutes. Mix ½ cup of the salsa with 1 cup of thick Greek yogurt. Serve drizzled over green salad.

Leave your nutrition tips in the comments section below.

[1] Health Canada. “What is a Food Guide Serving of Vegetables and Fruit?” Canada’s Food Guide. 2007. Web. 01 March 2015.

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Heart Healthy Edamame Dip Recipe

Heart Healthy Edamame Recipe

Edamame are one of the trendiest beans around – and for good reason. These green soybeans are not only delicious and easy to prepare, but a naturally rich source of fibre, protein, vitamins, and minerals. Each cup of boiled edamame boasts 22 g of protein, 7.6 g of heart-healthy fibre, and 261 mg of calcium, with zero cholesterol and only 25 mg of sodium.[1] Soybeans also contain good monounsaturated and polyunsaturated fats, including omega-3s, and are packed with antioxidant isoflavones.

Eating soybeans in place of animal products can support your heart’s health by maintaining healthy cholesterol levels and blood pressure.[2] Pair this heart healthy edamame dip with low-sodium, whole grain crackers or fresh vegetables for a savory, guilt-free snack any time.

Heart Healthy Edamame Dip


2 cups edamame, cooked and shelled

1 tsp. lemon zest

1 clove garlic, pressed

1/4 tsp. ginger, dried and ground

1/4 cup fresh lemon juice

5 tbsp. olive oil

2 tbsp. water


 Process edamame, lemon zest, garlic, and ginger in a food processor until smooth. While continuing to process, pour in lemon juice and olive oil slowly. Add approximately 2 tbsp. of water until a moderately thick, yet spreadable consistency is reached. Serve with low-sodium, whole grain crackers or fresh cut vegetables for dipping.


Explore PGX recipes for more healthy options.



[1] USDA. “Nutritional Nutrient Database for Standard Reference.” Agricultural Research Service. 2014. Web. 08 February 2015.

[2] Dietitians of Canada. “What are the Health Benefits of Soy?” Nutrition Resources. 2015. Web. 08 February 2015.

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Refresh your workout by trying something new



No matter what your fitness level is, you can always benefit from changing-up your workout routine. On top of providing a refreshing change, trying a new form of exercise can help you:


Improve fitness: Just like cross-training, doing something different will help build up new muscle groups. This will make you a stronger, more powerful athlete. If you’re an avid runner, try a weekly yoga class to further strengthen your core and improve flexibility.


Prevent injuries: A repetitive workout regime can lead to injury by overworking the same muscles or putting repetitive stress on joints. Trying a new activity can help reduce stress injuries and even out muscle imbalances for extra physical support.[1] If your go-to sport is cycling, why not try boxing to enhance upper body strength?


Feel more motivated: Trying a new activity is stimulating! It can take you to a fresh new environment and introduce you to new people. When going to the gym loses its luster, join an ultimate Frisbee league or other sports team for social motivation.


Boost weight loss: The more repetitive your workout is, the more efficient your body gets at doing it. Trying something new stimulates your muscles and uses more energy (a.k.a burns more calories!).[2] If you no longer break a sweat at aerobics class, switch-it-up with a hula-hooping class.


After all, variety is the spice of life! Tell us your workout tips in the comments section bellow.

[1] Batalha, N. et al. “Does a Water-Training Macrocycle Really Create Imbalances in Swimmers’ Shoulder Rotator Muscles?” European Journal of Sports Science April 23 (2014): 1-6. Web. 17 January 2015.

[2] Stewart, Brett and Jason Warner. Functional Cross Training. Berkeley: Ulysses Press, 2014. Print.

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